7 Health Benefits of Avocado Oil: A Superfood for Heart, Skin, and Eye Health

Avocado oil, a product of the uniquely nutritious avocado fruit, is not just delicious but also packed with health-boosting properties.

It’s a powerhouse of beneficial components like oleic acid, polyunsaturated fats, carotenoids, and other antioxidant-rich nutrients. These ingredients aren’t just fancy names; they’re linked to improved heart, skin, and eye health.

Though olive oil often steals the spotlight, avocado oil stands its ground with an equally tantalizing flavor and an impressive list of health benefits. This oil’s richness in antioxidants and healthy fats plays a significant role in its myriad health advantages.

7 Health Benefits of Avocado Oil

Hey, have you heard the buzz about avocado oil? It’s pretty awesome and it’s squeezed right out from the pulp of avocados. Here’s a quick rundown on why it’s good for you:

1. Packed with Oleic Acid, a Heart-Healthy Fat

Avocado oil provides an impressive 70% oleic acid, recognized as a monounsaturated omega-9 fatty acid. The main component in olive oil, oleic acid, also contributes heavily to avocado oil’s health benefits^1^^3^.

Research indicates that diets rich in unsaturated fats can reduce the risk of conditions such as heart disease and dementia^2^. It’s also worth noting that about 12% of avocado oil is saturated fat^1^ and around 13% is polyunsaturated fat^1^.

Avocado oil’s omega-6 to omega-3 ratio is high at 13:1, yet with relatively low total omega-6 content, this ratio doesn’t impact its health advantages.

2. Lowers Cholesterol and Boosts Cardiovascular Health

Avocado oil, rich in unsaturated fatty acids, promotes heart health by reducing levels of harmful cholesterol, triglycerides, and blood sugar, according to a study.

A meal with avocado oil led to healthier results than one with butter. Additional studies in rats show that avocado oil also lowers blood pressure similarly to losartan, a well-known blood pressure medicine.

The oil does not affect good cholesterol, a trait shared with olive oil. Its oleic acid also decreases the risk of coronary heart disease. Larger human clinical trials are needed to confirm these results.

3. High in Lutein, an Antioxidant That Supports Eye Health

Avocado oil proves to be a rich source of lutein, an eye-friendly carotenoid. Naturally present in our eyes, lutein acts as an antioxidant.

Maintaining a diet abundant in lutein and zeaxanthin, another eye-healthy carotenoid, defends against common age-related eye diseases like cataracts and macular degeneration. As our bodies do not produce lutein, diet becomes the key source.

Here, avocado and its oil play a significant role, marking an easy method to bolster eye health. Complementing meals with avocado oil also aids in the absorption of carotenoids, such as betacarotene and lycopene, primarily found in fruits and vegetables.

Therefore, avocado oil not only supports eye health but also ensures your body extracts the maximum benefit from other nutrients.

4. Enhances the Absorption of Essential Nutrients

Ingesting nutrients isn’t enough, absorption plays a significant role in their utilization. Certain nutrients, notably the fat-soluble vitamins A, D, E, and K, as well as carotenoids like beta-carotene, lycopene, lutein, and zeaxanthin, require fat for optimal absorption.

Fruits or vegetables boasting these nutrients often lack fat. Thus, coupling them with fats like avocado oil, could increase their bioavailability, benefitting your health tremendously.

Research supports this argument. A study evidenced that avocado oil inclusion in a salad increased carotenoid absorption by a remarkable 4.3- to 17.4-fold. Likewise, olive oil, matching avocado oil in oleic acid content, equally amplified carotenoid bioavailability.

Whether you’re whipping up a salad or creating a marinade, do remember to add avocado oil. Ensure your body reaps all the nutrients it can.

5. Promotes Healthy Skin and Accelerates Wound Healing

Rich in fatty acids and nutrients, Avocado oil holds promise for skin health. Sourced abundantly from Vitamins A and E, it reinforces skin membrane health.

In a study involving 24 people with plaque psoriasis, cream featuring 20% avocado oil and vitamin B12 showcased symptom improvement post 12 weeks of usage.

Apart from external use, integrating a diet rich in unsaturated fatty acids, antioxidants, and vitamins A and E leads to healthier skin. As a reminder, avoid applying oil directly on open wounds, favor products from reputable brands instead.

6. Abundant in Antioxidants

Avocado oil exhibits an abundance of antioxidants, known to combat the harmful effects of free radicals.

These unstable compounds, if left unchecked, might lead to conditions like heart disease, type 2 diabetes, and cancer. Antioxidants neutralize free radicals, donating an electron and preventing potential cellular harm.

Specifically, avocado oil offers a plentiful array of health-beneficial antioxidants, including carotenoids, tocopherols – a type of vitamin E, and several plant sterols.

These constituents not only enhance the overall nutritional value of avocado oil but contribute significantly to reducing the risk of chronic diseases.

7. Simple and Convenient to Use

Avocado oil stands out for its high versatility, making it an effortless integration into daily dietary routines. Cold or heated up to 271°C (520°F), it maintains its flavorful profile and healthful properties.

Incorporating it’s simple; a tablespoon enriches smoothies, a drizzle over salads invigorates the palette, and it’s a top choice for grilling marinades.

Baking benefits from its inclusion, and homemade mayo achieves a delightful creaminess. Roasting vegetables with a drizzle of avocado oil enhances the flavors, and topping hummus or cold soups like gazpacho with it delivers a gourmet touch.

Nutrition of Avocado Oil

A one-tablespoon serving of avocado oil provides:

• Calories: 124
• Total Fat: 14 g
  • Saturated Fat: 1.62 g
  • Unsaturated Fat: 9.88 g
• Carbohydrates: 0 g
• Fiber: 0 g
• Protein: 0 g
• Vitamin E: 3.5 mg (23.5% of the Daily Value.

FAQ

Dive into the specifics of avocado oil, explore its comparison with olive oil, determine its everyday usage, acknowledge its superfood status, and identify who might need to avoid it.

Is avocado oil better than olive oil?

Avocado oil takes the upper hand over olive oil when it comes to cooking at high temperatures, thanks to its high smoke point of 480°F (250°C). Unlike olive oil, which damages at high heats and is suitable for drizzling or dipping, avocado oil excels in roasting, baking, and grilling.

Is avocado oil anti-inflammatory?

Indeed, avocado oil possesses notable anti-inflammatory properties. It’s capable of inhibiting enzymes COX 1 and COX 2, akin to ibuprofen, reducing inflammation. It thus plays a beneficial role in conditions like arthritis and psoriasis.

Can you eat avocado oil everyday?

Consistent consumption of avocado oil isn’t harmful, considering its high content of healthy fats, oleic acid, and antioxidants. It’s packed with nutrients vital for heart, skin, and eye health, making it a great addition to daily meals, but always in moderation.

Is avocado oil a superfood?

Avocado oil rightly earns the superfood tag given its remarkable nutrient profile. It’s loaded with oleic acid, polyunsaturated fats, carotenoids, antioxidants, and vital vitamins, contributing to various health benefits ranging from better heart health to improved skin condition.

Who should not eat avocado oil?

While avocado oil is generally safe for most individuals, hypersensitive or allergic reactions are potential exceptions. Anyone with known allergies to avocados might also react to avocado oil and should consult a healthcare professional before incorporating it into their diet.

Conclusion

Avocado oil’s rich nutritional profile and myriad health benefits make it a superfood worth incorporating into daily diets. It’s a potent source of heart-healthy oleic acid and polyunsaturated fats, antioxidants, and carotenoids.

The oil’s potential to lower cholesterol, boost cardiovascular health, and support eye health underscores its value. It’s an effective way to enhance nutrient absorption, especially of fat-soluble vitamins and carotenoids.

Its potential role in managing arthritis symptoms and promoting skin health further elevates its appeal. The oil’s high antioxidant content also aids in combating chronic diseases.

Its versatility in culinary applications, from salads to high-heat cooking, makes it easy to include in meals.

While more extensive human trials are needed to solidify some findings, the current evidence undeniably paints avocado oil as a nutrient-packed, health-promoting oil. Those without avocado allergies can confidently enjoy its unique flavors and benefits.