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Benefits of Avocado Oil: Discover the Amazing Perks

Written By
Edibel Quintero, MD
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Gastro
Sep 19
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benefits of avocado oil

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We’re no stranger to the slightly nutty flavor and creamy texture of the avocado fruit. It provides a delightful dose of healthful fats and various other nutrients. But many people are less familiar with the edible oil extracted from the pulp and how it can benefit your health.

You can consume avocado oil in its raw form or use it for cooking. Avocado oil is known for its high smoke point, perfect for high heat cooking. You can add it to smoothies, drizzle over salads, or swap it with your usual cooking oils when pan-frying veggies. The list is endless.

Adding avocado oil to your diet can work wonders for your body, from the skin to vital organs. Want to know more? Keep reading.

Why Avocado Oil?

Avocado oil is a super oil rich in healthy fats, vitamin E, and carotenoid and polyphenol antioxidants. It is plentiful in oleic acid, a monounsaturated fat with sublime heart health-promoting properties. Adding avocado oil provides an excellent addition to a healthy diet, boosting your health in multiple ways.

How Healthy Is Avocado Oil?

Avocado oil is exceedingly healthy. It’s a great source of monounsaturated fat, known as “good” fat. It is healthier than other oils, boasting many of the same benefits as extra virgin olive oil.

Avocado oils are praised for their health benefits, primarily because of the high content of heart-healthy fats that are known to help reduce the risk of chronic diseases. Avocado oil contains carotenoids, tocopherols, and plant sterols that also help fight off disease.

Is Avocado Oil Good for You?

Yes! The many avocado oil benefits make it a healthy choice for your diet. Additionally, its creamy, nutty flavor is very mild, making it a versatile oil suitable for a range of foods.

It contains a vital dose of monounsaturated fats and polyunsaturated fats. These healthy fats are appropriately referred to as good fats because they are good for your heart and your overall health.

Monounsaturated fats help maintain HDL cholesterol levels (the good cholesterol) and reduce LDL cholesterol (the bad cholesterol) in your blood. Polyunsaturated fats also help lower LDL cholesterol levels. Avocado oil is also rich in oleic acid, an omega-9 fatty acid that may reduce the risk of coronary heart disease.

Benefits of Avocado Oil

If you’re still unsure whether to buy avocado oil, keep reading. Here we explore seven of the top benefits the oil can bring to your health when included as part of a balanced diet.

#1 Heart-healthy

A key health benefit is the properties that positively impact the heart. The omega-9 fatty acids are linked to improved heart health, reducing the risk of cardiovascular disease. The high amount of oleic acid is known to lower blood pressure and cholesterol, both of which help support the heart.

Meanwhile, vitamin E supports the immune system and may help keep blood vessels healthy by eradicating free radicals.

Free radicals are unstable molecules that cause a process called oxidative stress. Oxidative stress can cause damage to cells, leading to a wide range of illnesses.

#2 Protects your brain

There is some evidence to suggest that fat intake, primarily oleic acid consumption, may be beneficial for cognitive and memory functions.

Greater blood pressure control is linked to better brain health. High blood pressure plays a role in cognitive decline, and as oleic acid works to reduce it, it may protect the brain.

#3 Ensures better eye health

The lutein levels in avocado oil help protect the eyes to ensure good eye health. Lutein is a naturally-occurring carotenoid, often referred to as the eye vitamin.

The human body can’t produce lutein naturally, so it is essential to take lutein from your diet from various food sources like avocado oil.

#4 May reduce symptoms of arthritis

Avocado oil might reduce symptoms of osteoarthritis, the most common form of arthritis that affects millions.

When avocado oil is mixed with soybean oil, it creates avocado/soy unsaponifiables (ASU). ASU are extracts that have anti-inflammatory effects, reducing the joint pain incurred by osteoarthritis.

#5 Good for your skin

Avocado oil is excellent for skin health due to its fat-soluble vitamins, notably vitamin E. Vitamin E is a powerful antioxidant that has long been used for dermatological purposes. It may reduce inflammation and sun damage while nourishing and protecting dry skin.

When used topically, the oil can promote collagen synthesis and reduce inflammation during the wound-healing process, making it a potential treatment for healing wounds.

#6 Rich in antioxidants

Antioxidants are essential in fighting free radicals to prevent cellular damage and protect from chronic disease. The oil contains copious antioxidants like tocopherols and plant sterols and may enhance the absorption of carotenoid antioxidants, protecting against diseases.

#7 Versatile

It’s incredibly versatile. You can consume it uncooked, for example, as a salad dressing, or you can use it for high heat cooking, perfect for the likes of stir-frying.

Outside of the kitchen, this plant oil is found in cosmetics for its moisturizing and antioxidant properties. You can even add the oil directly to your skin as a home remedy.

Additionally, the oil is beneficial to hair health as it may strengthen the hair shaft, preventing and repairing breakage.

Is Avocado Oil Good for Weight Loss?

Avocado oil may aid the weight loss process in a few ways, although more research is necessary to determine the extent.

Firstly, as it contains healthy fat, it may reduce the risk of metabolic syndrome, a cluster of conditions that can negatively impact your weight loss journey. As mentioned earlier, monounsaturated fatty acids help lower cholesterol levels and mitigate cardiovascular risk factors.

The high amount of fats also increases satiety, warding off hunger and supporting you in losing weight. Adding avocado oil to your meals may help you feel fuller for longer, reduce cravings, and mitigate the risk of unhealthy snacking.

Can Avocado Oil Be Fattening?

Avocado oil is a high-fat food. It is full of unsaturated fat, which is considered the healthy kind. However, consuming too much dietary fat from any source can cause weight gain.

That’s because fats are higher in calories than other macronutrients. Fats contain approximately 9 calories per gram, while carbohydrates and protein only have 4 calories.

If you eat more calories than you burn, you will gain weight. As with anything, moderation is key to a healthy diet. When you combine your diet with regular exercise, you can burn calories and remain in control of your weight.

FAQs

How much avocado oil should you consume per day?

How much avocado oil you should consume per day depends on how much fat you get from your total daily calories. Plant oils are high in calories, and consuming too much dietary fat can lead to weight gain. Consult your healthcare professional for a recommended dosage.

Is avocado oil good for cholesterol?

Yes, avocado oil is a heart-healthy oil with omega-9 fatty acids that have been proven to reduce LDL cholesterol and increase HDL cholesterol.

Does avocado oil have omega-3?

Avocado oil has omega-3 fatty acids, although the amount is relatively small compared to the omega-6 ratio.

Does avocado oil have potassium?

While avocados are rich in potassium, there is no potassium in avocado oil.

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A Word From Our Nutritionist

Avocado oil is the edible oil pressed from the avocado fruit. Avocados are a nutritious whole food, and the oil has its fair share of advantages, too.

Like olive oil, avocado oil boasts many health benefits. The oleic acid content is an excellent source commonly used to prevent heart disease. It has cholesterol and blood pressure-lowering abilities, making it a great substitute for fats and oils that are higher in saturated fat.

Saturated fat raises your cholesterol and increases your heart disease risk, so limiting your intake is wise. In moderation, it can contribute to a healthy diet.

Avocado oil has other potential advantages, like protecting the brain, eyes, and joints. It may even promote weight loss when integrated into a balanced diet. It’s easy to incorporate, too. You can use it for stir-fries, cold soups, homemade mayo, or as a dressing over your favorite plant foods.

As further research is needed, it’s unclear how much of this plant oil you should consume daily. But it’s worth noting that too much of any fat source can have its downsides, like contributing to weight gain. However, when included in a well-rounded diet, avocado oil delivers a healthful boost.

Conclusion

The bottom line is that avocado oil is a tasty, nutritious addition to a healthy lifestyle. It’s rich in essential vitamins and loaded with the good kind of fat, trumping many other plant oils for its impact on the body, both inside and out.

So, if you want an upgrade to healthy living, try substituting oils high in saturated fat for avocado oil.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

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