Let’s start is avocado oil good for you? Oil extracted from avocados is known as avocado oil. You can cook with it because of its mild flavor and high smoke point, but it can also be consumed raw. Like olive oil, avocado oil has a wide range of uses and nutritional benefits. Cold-pressed avocado oil is similar to extra virgin olive oil in that it is unrefined and preserves some of the flavor and color of the fruit.
Many cosmetics and skin care products contain avocado oil, which is widely used on the skin as a moisturizer. External use oils are typically purified and bleached, resulting in pale yellow hues. Avocados can have a wide range of flavors and nutritional profiles depending on the region they are grown in and the extraction method used.
Benefits of Avocado Oil
Avocado oil is abundant in heart-healthy oleic acid. It has vitamin E and helps the body absorb other fat-soluble vitamins.
While animal studies on avocado oil’s potential advantages are still ongoing, existing data suggest that it has the potential to deliver the following benefits:
Avocado oil is high in monounsaturated fats, associated with lower LDL cholesterol and higher HDL cholesterol levels. LDL cholesterol has been linked to heart and artery disease and strokes. (Learn more about Cholesterol here)
Lower Blood Pressure
Avocado oil contains a significant level of oleic acid, which has been demonstrated to reduce blood pressure, similar to olive oil.
Improved Heart Health
Lowering cholesterol and blood pressure is beneficial to heart health, but avocado oil may also assist in reversing the inflammatory processes linked to cardiovascular disease. According to one study, rats fed sugar with an avocado oil supplement were less likely to have cardiac events than those administered without the addition.
Improved Eye and Skin Health
Avocado oil is high in lutein and vitamin E, which are beneficial to eye and skin health. Lutein, in particular, has been shown to protect against age-related macular degeneration, which can result in vision loss and even blindness.
Reduced Symptoms of Osteoarthritis
Avocado oil produces ASU when coupled with soybean oil (Avocado Soy Unsaponifiables). People with osteoarthritis may use ASU as an alternate anti-inflammatory medication, which has shown to be effective.
It may help your brain
Oleic acid may assist protect your brain as well as your heart, according to researchers who conducted a short study published in Nutrients. The lack of essential fatty acids has been linked to cognitive decline so oleic acid may be an important part of a healthy diet for the elderly.
Read Also: Avocado Oil vs Olive Oil
It’s loaded with vitamins
Water-soluble vitamins like Bs and C are lost when avocado oil is pressed, but it still has vitamins A and D and potassium and lecithin. Avocado oil is also a good source of lecithin. There are nutrients in the oil that help it be good for your health and look good.
It’s high in lutein
While avocado oil hasn’t been studied, a study published in Nutrients links avocados to better eye health. Because lutein, a carotenoid found in high concentrations in the macula and retina, two eye components. The study found that increased lutein levels in the macula and brain are linked to better cognition.
Unlike extra-virgin olive oil, which has a distinct olive flavor, avocado oil has a neutral flavor. As a result, it’s a great choice for various meals and may even be used in baking. (If you’re intrigued, here’s how avocado oil and olive oil compare in other ways.)
When purchasing avocado oil, there are a few things to consider
According to research published in Food Control, most commercially available avocado oil in the United States is either oxidized or blended with other, less healthful oils. Researchers from the University of California, Davis, evaluated 22 samples and found that 82% were rotten or blended with other oils before their expiration date.
Adding cheaper, less healthful oils to avocado oils lowers their price point, reducing their health benefits. Marianne’s Avocado Oil and Chosen Foods were two brands that passed the Food Control study. Read the labels and double-check that avocado oil is the only ingredient indicated before purchasing one of these two (we’ve got additional choices below!).
Choosing an avocado oil of high quality can be challenging because there are no formal regulations or standards for it (and you can’t test it yourself). Presicci advises consumers to buy avocado oil that has been stored in a dark glass bottle to prevent oxidation and rancidity before the oil’s expiration date.
It all depends on what you intend to use avocado oil for. The extra-virgin avocado oil, which has a lower smoke point but is more beneficial to health, is the best option if you plan to use it cold, such as a salad dressing or a drizzle over your vegetables. Refined, chemical-free avocado oil should be used when cooking at a higher temperature because it is more stable and less likely to leak out of the bottle.
Delicious, healthful, and easy to use: avocado oil. Oleic acid (a monounsaturated fatty acid), carotenoids, polyunsaturated fats, and other antioxidant-rich foods have improved cardiovascular, skin, and eye health.
Most other plant oils can be replaced in salads and other dishes. It also makes a great marinade or dips for fish. Avocado oil is a good option if you want to try something new.