Avocado oil – health properties

Jack Weather

Avocado oil is one of the healthiest oils in the world and even hs an actual drug status for arthritis in France. Researches confirm other health properties of avocado oil - it positively affects eyesight and skin condition, lowers cholesterol, and prevents gum disease. It also has many uses in the kitchen and cosmetics.


Avocado oil - properties and nutritional value

Raw unrefined avocado oil has a dark greenish-brown colour and a taste similar to butter and almonds. Refined oil is much lighter, with a less perceptible taste and smell. The content of bioactive phytochemicals in avocado oil is very similar to the composition of fresh fruit. 80-85% of the fatty acids in avocado oil are unsaturated fats, and the vast majority are oleic acid - a monounsaturated fat with proven beneficial effects on the heart and circulatory system. The ratio of omega-6 to omega-3 fatty acids in avocado oil is 13:1, so it is not a desirable source of omega-3 in the diet. It is worth taking advantage of its health benefits by adding omega-3 fatty acids to the menu, such as linseed oil, walnuts, and salmon. The oil contains about 4% of fibrous proteins.

Avocado oil is a source of vitamins A, E (mainly alpha-tocopherol), B vitamins, and lutein beneficial for the health of your eyesight. 1 tablespoon of avocado oil covers the need for vitamin E in 28-40%. The oil also has antioxidant properties due to the presence of antioxidant vitamins, mainly vitamin E. It protects mitochondria and neutralizes free radicals. Avocado oil contains beta-sitosterols that have a positive effect on the lipid profile and the condition of the cardiovascular system. Avocado oil, like all oils, increases the absorption of fat-soluble vitamins.

Animal studies show that avocado oil has a beneficial effect on the cardiovascular system, lowers blood pressure and overall cholesterol levels. This is due to the fatty acid composition and the presence of plant sterols. Avocado oil and olive oil are the fats that are most likely to raise good HDL cholesterol.

Avocado benefits
Avocado benefits

Avocado oil has a positive effect on eyesight

Lutein, present naturally in the eye cells, is an antioxidant that is responsible for the good condition of the eyes. It is not produced by the body and must be provided with the diet. Consuming large amounts of lutein reduces the risk of cataracts and macular degeneration, diseases associated with ageing. Avocado oil is a good source of lutein, so it can prevent eye damage.

Avocado oil reduces the symptoms of arthritis

The positive effect of avocado oil in the treatment of arthritis is so well documented that in France it has the status of a drug for this condition. Multiple studies have shown that avocado oil and soybean oil extracts reduce joint pain and stiffness in osteoarthritis associated with inflammation and deterioration of the articular cartilage. People with hip and knee arthritis noted the greatest improvement.

The use of avocado oil in the kitchen

The use of avocado oil can be very versatile, but you need to pay attention to its type. The unrefined oil has a darker, green-brown colour and a more pronounced, nutty or buttery-almond flavour. However, it is characterized by a low smoke point, so it can only be used cold, e.g. for salads. Refined oil is light and suitable for frying because it starts to burn only at 255 Celsius degrees. Avocado oil can be used as a base for sauces, marinades, pesto, sprinkle it on salads, baked vegetables or pasta. Chefs appreciate the fact that it blends perfectly with the dishes and covers their surface with a thin layer, which allows you to use less fat during cooking and improves the taste of the dishes.

The use of avocado oil in cosmetics

Avocado oil is used in the cosmetic industry mainly due to the presence of phytosterols, which have the ability to penetrate the skin. It is used in various types of massage creams and oils, as well as in high-quality soaps. Thanks to the content of vitamins A, E and D, avocado oil is used in cosmetics that prevent skin dryness and the formation of wrinkles. It has a strong moisturizing effect due to the combination of unsaturated fatty acids and fibrous proteins, which ensures a young and fresh appearance of the skin. It also protects against the harmful effects of UV radiation and damage to skin cells.

Tags: avocado, avocado oil, omega-3, omega-6

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