How Avocado Oil Can Benefit You and Your Skin?
Avocado oil has many benefits. This is mainly due to its high content of antioxidants, healthy oils and other nutrients.
Here are 9 scientifically proven health benefits of avocado oils.
- Oleic Acid is a very healthy fat.
Avocado oil is the natural oil extracted from the avocado pulp. Avocado oil contains almost 70% of heart-healthy omega-9 fatty acids ( 2). This fatty acid is also the main ingredient in olive oil and is believed to partly be responsible for its health benefits. Approximately 12% of avocado oil are saturated fat, and 13% are polyunsaturated fat. Avocado oil may have a high ratio of omega-6 to of omega-3 (13:1) but this should not be a concern since the total amount omega-6 is low.
- Reduces Cholesterol, Improves Heart Health
Numerous studies on animals have shown that heart health can be improved. Avocado oil was compared to olive, corn and coconut oil in a rabbit study. The study found that avocado oil had beneficial effects on blood cholesterol levels. Avocado oil and olive oils were also found to be most effective in raising HDL, or “good” cholesterol. Avocado oil can reduce blood cholesterol and blood triglycerides in rats. It may also lower blood pressure.
- High in Lutein (an Antioxidant that has Eye Benefits)
Avocado oil is a good source of lutein (a carotenoid naturally found in your eyes) and it’s relatively inexpensive. It acts as an antioxidant and has many benefits for your eyes. Consuming a lot of lutein can reduce your risk of macular degeneration and cataracts, two common age-related eye diseases. Lutein is not produced by the body, so it must be obtained from your diet.
- Increases absorption of important nutrients
Certain nutrients require fat to be absorbed into your body. These include the carotenoid anti-oxidants, which are pigments found within many plant foods. However, vegetables and fruits rich in carotenoids tend to be low in fat. A small study showed that avocado oil added to salads with carrots, romaine and spinach increased absorption of carotenoids. This was a significant increase, ranging from 4.3 to 17.4 times, compared to a simple salad.
- Arthritis symptoms may be reduced
Arthritis refers to painful inflammation of the joints. It is very common and affects millions worldwide. Osteoarthritis, the most common type of arthritis, is the most common. It’s caused by the destruction of cartilage in the joints. Numerous studies have shown that avocado and soybean oils, also known as avocado/soybean unsaponifiables or avocado/soybean unsaponifiables may help reduce pain and stiffness in osteoarthritis. People with osteoarthritis of the hip or knees might find this extract particularly beneficial.
- Gum Disease Prevention
Avocado and soybean oil extracts may be helpful in treating arthritis. There is evidence that this combination may help to prevent periodontal disease (also known as gum disease). This inflammatory disease may cause red, bleeding gums, bad smell, and bone and tissue loss around the teeth. It can even lead to tooth loss. A study on bone cells and periodontal tissue has shown that avocado/soybean unsaponifiables can block IL1B.
- Improves skin and wound healing
Avocado oil appears to have skin benefits. A study of 13 patients showed that treatment with a cream containing avocado oil, vitamin B12 and vitamin E improved the symptoms of psoriasis. This was after 12 weeks. Avocado oil is also known to be effective in treating skin injuries. Studies on rats have shown that it can accelerate wound healing.
- It is very easy to use
Although this last one isn’t a benefit for your health, it’s very important. Avocado oil is versatile and easy to add to your diet. It can be used cold but is safe to use as a cooking oil.
Here are some ways you can add avocado oil into your diet.
- To make a smoothie, add a tablespoon.
- Serve with a salad.
- It can be used as a marinade to grill meat.
- It can be used in baking.
- It can be used in homemade mayo.
- It can be drizzled over vegetables,before they are roasted.
- Add it to the hummus.
- It can be drizzled over cold soups like gazpacho.
- Avocado oil can also be used in cosmetics