Avocado oil is extracted from avocados and it is one of the most beneficial oils.
I am sure you know how delicious avocado can be.
This tasty fruit is a nice addition to any Mexican dish or salad.
But, did you know there are much more uses for an avocado that could help you stay fit and healthy?
One of the most popular ways to use avocado is in oil.
This product is very similar in make-up to olive oil.
Here is all you need to know about the avocado oil before using it.
What Is Avocado Oil?
Avocado is the fruit taken from trees. This oil is expressed from the pulp of the fruit, not the seed. It has a higher smoke point than some other oils, around 400 degrees Fahrenheit.
Avocado oil has a smooth taste and texture. In unconventional medicine, the leaves, bark, and seeds are all used to heal different health conditions.
How Is Avocado Oil Made?
The process of extracting avocado oil is quite similar to that of olive oil. Before extraction, the seed and skin are taken off. The skin is then ground up and mixed at a cold temperature of 40 to 50 degrees Celsius.
It is the cold pressed oil. And when it is taken from healthy fruit, it has a very low ratio of free fatty acids.
For this reason, it should be processed shortly after fruit becomes ripe. Some of the most popular cold-pressed avocado oils come from ‘Hass' and ‘Fuerte'.(1)
Avocado Oil Nutrition Facts
Avocado oil is highly nutritious as well as healthy.
Oleic acid makes up about 70 percent of the avocado oil. This substance is an Omega 9 fatty acid and has the thick consistency of lard.
Oleic acid is key in giving avocado oil a longer shelf life than olive oil. The ratio of Omega 6's and Omega 9's in this oil is 13:1.
Avocado oil contains no trans fats and zero cholesterol, making it heart healthy.
In recent studies, animals that were fed avocado oil had the highest levels of the good cholesterol than others fed corn, olive, and coconut oils. In addition, the phytochemicals found in cold pressed avocado oil are healthy.(2)
1. Avocado Oil Improves Cholesterol and Triglyceride Levels
Avocado oil has properties that have positive effects on cholesterol.
Consuming a diet high in avocados has been proven to lower LDL cholesterol levels. This is the "bad" type of cholesterol that is so bad for the cardiovascular system.
It has also been proven to increase HDL cholesterol levels, which are considered to be the "good" kind of cholesterol.
The good things of avocado oil do not last here. According to the United States National Institute of Health, avocado oil has also been found to lower damaging triglycerides levels, VLDL levels. These useful benefits in the avocado oil are mainly due to antioxidant properties it has. This study was conducted on sucrose-induced rats.(3)
2. Avocado Oil Good For People With Diabetes
Diabetes, a non-communicable disease, is a serious health issue for every nation.
According to the latest report by the World Health Organization, there were 422 million adults in 2014 that were living with diabetes. And the numbers are growing day by day.(4)
There are many complications associated with diabetes like leg amputation, kidney failure, stroke and other cardiovascular diseases.
People with diabetes must be sure to eat a well-balanced diet to keep blood sugar levels in check. The consumption of fat plays a key role in this area.
The American Diabetes Association gives diabetics guidelines on ways to get healthy fat into their diet.
Saturated fat is not ideal for anyone to eat, but especially people who have diabetes. Foods such as butter, chocolate, gravies, and cream are high in this kind of fat.
Less than 10 percent of the calories in a diet should come from saturated fat.(5)
Trans fats are also not the best for the diabetic diet. Foods high in trans fats are chips, margarine, and cookies. The healthy fats are where avocado oil comes into play. It is considered a monounsaturated or healthy fat.(6)
In addition to avocado oil, the American Diabetes Association lists nuts, olive oil and peanut butter as good sources. Those who struggle with diabetes can help lower many health risks simply by adding avocado oil into their daily diet.
Polyunsaturated fats are also beneficial in those who are trying to lower blood sugar with or without medication.
3. Avocado Oil Is Beneficial For Blood Pressure
1 in every 3 adults in the United States has high blood pressure. And the possible complications of high blood pressure include heart attack, stroke, and other heart-related serious complications.
According to the United States Department of Agriculture, avocado oil is thought to be beneficial in lowering blood pressure levels.
In addition to enhanced vascular health, daily consumption of avocado oil may lower blood lipid levels.
More research is necessary to determine just how beneficial avocado oil can be on blood pressure.(7)
4. Avocado Oil Is Helpful In Relieving From Arthritis Pain
Arthritis is painful. And According to CDC, annually from 2010-2012 about 22.7% of US adult population has been reported to be living with some type of arthritis.(8) And osteoarthritis is the most common type of arthritis.
And it is said to be nearly 30.8 million adults have been living with osteoarthritis for 2008-2011.(9)
But, some ingredients in avocado oil have been found to help reduce the symptoms and progression of osteoarthritis.
Extracts known as avocado soybean unsaponifiables or ASU are found in soybean and avocado oil. ASU has been found to help some people manage the pain and inflammation associated with arthritis when taken daily by mouth.(10)
However, more studies are necessary to determine exactly how beneficial avocado oil will be in arthritis sufferers.
5. Avocado Oil Improves Heart Health
Cardiovascular disease is the leading cause of death in adults in the United States today.(11)
However, there is a way to reduce your risk of heart-related issues.
Image: Unsplash
The Dietary Guidelines for Americans states that swapping saturated fatty acids with unsaturated fatty acids can promote heart health.
Adding avocado oil into the daily diet is one way to accomplish this goal.
Avocado oil has also beneficial effects on blood pressure, LDL, VLDL as well as blood sugar levels. Keeping them at normal levels also improve heart health.
6. Avocado Oil Helps in Losing the Unwanted Weight
More than 36.5 % of US adults are obese.(12)
The complications of obesity are type 2 diabetes, certain types of cancers, heart diseases, strokes etc.
However, the complications can be reduced by controlling obesity. And that is possible with the use of avocado oil.
There are a variety of factors that come into play when you are trying to lose weight. Many people think cutting out all fat is the key to lowering body weight.
However, studies have shown adding in moderate amounts of healthy fats reduces body fat.
Like olive oil, avocado oil is a healthy fat and can help reduce body weight if used with a healthy diet and exercise. This is because it increases the body's ability to burn fat.
7. Benefits of Avocado Oil For Skin
According to the American Academy of Dermatology, acne affects more than 50 million Americans annually.(13)
Avocados are full of moisture and great for the skin.
Image: Unsplash
Applying avocado oil actually mimics your skin's natural oils.
To reap these benefits and help your skin look younger, apply avocado oil to your face twice a week as a facial.
Avocado oil contains sterolin, which helps soften skin. It also contains antioxidants that combat aging.
8. Benefits of Avocado Oil For Hair
As if there weren't enough benefits of using avocado oil, there is another big reason to use it.
This oil contains high levels of potassium and lecithin, which promote scalp and hair health.
If you suffer from dandruff or an itchy scalp, applying avocado oil can reduce symptoms. Just gentle massage your hair with avocado oil before going to bed. And enjoy long, shiny and strong hair.
9. Avocado Oil and Your Nails
The antioxidants in avocado oil are very beneficial to cell growth in the body. This means it can help give your nails a harder and more healthy look.
Beauty supply stores even sell avocado oil sticks to help heal ragged cuticles. So next time, when you try something new to your nails, don't forget amazing benefits of this super oil.
10. Anti-Aging Properties
As we age, we see many changes in our body including our skin.
But, avocado oil is believed to have anti-aging properties that keep skin looking younger.
It contains substances such as folate, potassium, and oleic acid that all promote a youthful glow as we age.
11. It Helps In Healing Wounds Faster
Wound’s healing is a complex process of three phases, inflammation, proliferation and remodeling.(14)
And avocado oil has been found to faster healing of wounds due to fatty acids it has.
The reason is fatty acids of avocado oil (oleic, linoleic, and linolenic) are active in healing and process.(15)
Conclusion:
As you can see, avocado oil is full of healthy ingredients.
There is just no reason not to include it in your daily diet. If you do, you will see dramatic changes in your appearance over time.
Just be sure to use it in moderation since it is a type of fat.
This will help keep your weight in check while you reap the benefits of this amazing oil.
What else you want to share with us: Contact us or leave your thoughtful comment below.