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Amid growing concerns that seed oils are linked to a rise in the rate of colon cancer in young people, the importance of cooking with healthy oil cannot be overstated. Seed oils such as corn, canola, sunflower and peanut oils are heavily processed and contain high levels of omega-6 fatty acids, a type of unsaturated fat that has been linked to inflammation and may cause certain types of cancer.
Avocado oil is obtained from the pulp of avocado fruit. While avocado oil was primarily used in ancient times to treat rashes and scars as it was known for its healing and regenerating properties, its benefits extend beyond skin care. According to Science Direct, avocados contain a high percentage of unsaturated fatty acids compared to other common edible oils and have a high amount of oleic acid, the main fatty acid in avocado oil, making them richer in monounsaturated fatty acids (MUFAs). with low levels of SFAs, which can lower your LDL cholesterol.
Avocado oil also contains generous amounts of antioxidant and anti-inflammatory compounds such as carotenoids and vitamin E, which may be beneficial for heart health.
Avocado oil is also safe for high-heat cooking and can be used in a variety of ways to prepare delicious and heart-healthy meals.
Here are surprising benefits of avocado oil that you may not know about:
Lowers cholesterol and improves heart health
Avocado oil has been found to be effective in controlling blood pressure. In one rat study published in the journal Nutrition, found that it can reduce diastolic and systolic blood pressure by 21.2% and 15.5% respectively. Avocado oil can also lower levels of triglycerides and LDL (bad) cholesterol and did not affect HDL (good) cholesterol. A small study in 13 overweight people found that replacing butter with avocado oil in a high-fat, high-carb meal lowered levels of LDL cholesterol, total cholesterol and inflammatory markers such as C-reactive protein after the meal.
Rich in vitamin E
Cold-pressed avocado oil contains a high concentration of vitamin E (70–190 μg/g), often comparable to or higher than that of olive oil (100–140 μg/g). One teaspoon of avocado oil provides about one-ninth of the recommended vitamin E intake for men, based on Australian and New Zealand guidelines, according to Research Gate. The cold pressing process retains more vitamin E, especially α-tocopherol, compared to chemical or heat-based extraction methods.
Plant sterols
Avocado fruit contains the highest levels of plant sterols among fruits, with sitosterol being the main sterol in avocado oil, along with others such as campesterol and stigmasterol. Plant sterols, extracted with the oil, help lower blood cholesterol levels and reduce the risk of cardiovascular disease. Because of these benefits, plant sterols are added to products like margarine, which remain popular despite higher prices.
Skin health
Avocado oil has a soothing and moisturizing effect on the skin and compared to almond, corn, olive and soy oil, avocado oil had the highest penetration rate into the skin.
Eye health
Avocado and its oil are high in lutein, a carotenoid and antioxidant that is beneficial for your eyes. According to studies, a diet high in lutein and another carotenoid called zeaxanthin can benefit the eyes and reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases.
(Photo courtesy: iStock)
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