Avocado oil is high in monounsaturated fatty acids, particularly oleic acid. Oleic acid is a heart-healthy fatty acid that can help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. It also contains small amounts of polyunsaturated fatty acids like omega-3 and omega-6 fatty acids. In addition to healthy fats, avocado oil contains vitamins E, K, and B-vitamins which act as antioxidants. The vitamin E and monounsaturated fats in avocado oil protect the oil from oxidation, giving it a high smoke point and making it suitable for cooking at high temperatures.
Heart Health Benefits
Thanks to its high oleic acid content, avocado oil may help reduce the risk of heart disease. In one study, participants who consumed a diet high in oleic acid raised their HDL cholesterol levels by 11% and decreased levels of oxidized LDL cholesterol. Oxidized LDL is especially damaging to blood vessel walls and increases inflammation in the body. By replacing other cooking oils high in omega-6 fatty acids or saturated fats with avocado oil, it can help balance fatty acid ratios and support healthy cholesterol levels.
Anti-Inflammatory Properties
Research shows that Avocado oil may help reduce inflammation throughout the body. Its anti-inflammatory properties are largely attributed to its phytonutrients, particularly phenolic compounds. In animal studies, dietary phenols from avocado oil reduced inflammation biomarkers and helped protect organs from inflammation-induced damage. The monounsaturated fats in avocado oil are also linked to reduced levels of inflammatory compounds produced by the digestive tract. By regularly using avocado oil in place of other cooking oils, someone can help lessen systemic inflammation and its association with chronic conditions.
Skin Benefits
Not only is avocado oil nutritious to eat, but it also makes for a beneficial oil for skin. When applied topically, the oleic acid and other compounds in avocado oil help hydrate and nourish skin without clogging pores. In fact, an in-vitro study found that avocado and soybean oil are less comedogenic or pore-clogging than mineral oil. The vitamin E and phytonutrients it contains act as natural antioxidants that can protect skin from environmental damage over time and help reduce visible signs of aging. Avocado oil works excellently as a natural moisturizer for both the face and body.
Promotes Healthy Hair
Being lightweight yet deeply moisturizing, avocado oil can help hydrate and repair dry, damaged hair. The oleic acid and other beneficial fatty acids penetrate hair strands to reduce frizz and flyaways. Regular use of avocado oil can improve the overall shine, softness and manageability of hair. Some of the vitamins and minerals present also reach the hair follicles and scalp to support hair growth and a healthy scalp environment. Massaging a few drops of avocado oil onto dry hair and scalp before shampooing has restorative benefits. Due to its non-greasy texture, it won't weigh hair down like heavier oils but still provides long-lasting moisture.
Digestive Health Benefits
Preliminary research has found that avocado oil may aid digestion in several ways. Its monounsaturated fat content has been associated with reduced gastrointestinal inflammation in animals and humans. One study revealed that consuming avocado oil-containing foods reduced levels of inflammatory compounds in the gut. Additionally, both the oleic acid and phytonutrients present in avocado oil are thought to benefit gut health by supporting a healthy, balanced microbiome. The all-round nutrients and antioxidants from avocado oil provide additional nourishment for optimal digestive health.
Absorption of Fat-Soluble Vitamins
Part of what makes avocado oil nutritious is that it provides healthy fats needed to absorb fat-soluble vitamins A, D, E and K from foods. When consumed together, the vitamins in avocado oil and vitamin-rich whole foods are more easily absorbed and utilized by the body. This boosts overall vitamin and micronutrient levels. Efficiency in vitamin absorption prevents deficiencies in necessary nutrients and supports cell and organ function. Besides direct nutrient density, avocado oil enhances the body's ability to gain benefit from vitamins and antioxidants found in other whole foods.
Weight Management
There is some evidence that avocado oil could aid weight control in certain ways. As a high-fat food, it contributes to feeling full or satisfied after eating when included at meals. Replacing less nutritious high-carb or refined cooking oils with avocado oil may assist with appetite regulation. One reason for this is that fatty acids from avocado oil improve metabolism of blood sugar. This stabilize energy levels throughout the day instead of experiencing spikes and crashes. Preliminary research also indicates that diets higher in monounsaturated fats like oleic acid result in slower, steadier weight loss over time without feeling deprived. Of course, consuming any oil high in calories should still be done in moderation as part of an overall healthy lifestyle.
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