Did you know that avocado oil is the natural oil pressed from the pulp of the nutritious avocado fruit and is just as delicious and healthy as olive oil? Rich in antioxidants and healthy fats avocado oil boasts a lot of health benefits.
While I was skeptical at first, avocado oil has become a staple in my pantry. I have many uses for it from using it as a cooking oil to making my homemade mayonnaise with it. Unlike other fruits, avocados are rich in healthy fats. Avocado oil has a light and pleasant taste that does not overpower other ingredients making it a very versatile healthy oil.
Reduces Cholesterol and Improves Heart Health
Avocado oil is rich in unsaturated fatty acids which are linked to better heart health. In a controlled study human participants were tested after eating a meal with avocado oil and results showed lower levels of total and LDL cholesterol, blood sugar, cytokines and triglycerides. The study showed avocado oil did not affect HDL cholesterol. These findings are comparable to the health benefits of olive oil. A third study found that avocado oil reduced blood pressure as well.
While these results are promising, more studies are still needed but the preliminary findings show that avocado oil may benefit heart health and reduce blood pressure and blood cholesterol levels.
Benefit for the Eyes
Avocado and its oil are good sources of lutein, a carotenoid and an antioxidant naturally found in your eyes. Research has shown a diet which includes lutein is essential for eye health and may reduce the risk of cataracts and macular degeneration, common age-related eye diseases. Since your body doesn't make lutein on it's own, you must consume it from your diet. Adding avocado and avocado oil is a delicious and simple way to support eye health.
May Reduce Symptoms of Arthritis
Arthritis is a common disease that involves painful inflammation of the joints. It affects millions of people worldwide. The most common form of arthritis is osteoarthritis, a breakdown of the cartilage in the joints. Many studies have found that extracts from avocado and soybean oil may reduce pain and stiffness associated with osteoarthritis. In particular knee and hip osteoarthritis.
Improves Skin and Wound Healing
Avocado oil is rich in fatty acids and nutrients that may benefit your skin. It's a good source of vitamins A and E, which are linked to skin health. A study found that a cream containing avocado oil, moisturizers and vitamin B12 improved symptoms of psoriasis although it's unclear if avocado oil alone would be beneficial. Avocado oil rich in unsaturated fatty acids, vitamins A and E and antioxidants is associated with healthier skin. It is not recommended to apply avocado oil directly to an open wound but using products containing avocado oil from reputable companies may be beneficial to healing.
Very Easy to Use !
Avocado oil is highly versatile and easy to incorporate into your diet. It's a great cooking oil because it's fatty acids stay stable at high temperatures up to about 480 F or 250 C while olive oil can smoke and burn becoming unstable at 375 F or 191 C. Due to avocado's higher smoke point it is a better choice for high temperature cooking.
Here are some ideas to add avocado oil to your diet:
add a tablespoon to smoothies
drizzle over a salad
use as a marinade for grilling meat
include it when baking
use it in homemade mayo (my favourite!)
drizzle if over vegetables before roasting
use it to top off hummus
Summing It Up
Avocado oil is delicious, nutritious and easy to use! It's rich in healthy fats, carotenoids and antioxidants that can benefit heart, skin and eye health. You can easily use it as a replacement for your cooking oils, salad dressings and dips or marinades.
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