The Nutritional Content and Health Benefits of Avocado Oil

  • Avocado fruit, just like the coconut and olive, is one kind of fruit that can be used to produce oil.
  • Avocado oil is a good source of monounsaturated fats and other vitamins.
  • With its nutritional content, avocado oil has many health benefits.

Avocado is a very nutritious fruit and with many health benefits. The oil that comes from its green pulp contains healthy fats and other nutrients good for the body.

Nutritional Content

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Avocado oil is rich in monounsaturated fatty acids (MUFAs). MUFAs are considered healthy fats, healthier than saturated fats which are another type of fats found in foods.

Below is the list of other nutrients that can be found in avocado oil.

  • Oleic acid – is a monounsaturated omega-9 fatty acid that is good for the heart.
  • Linolenic acid – belongs to the polyunsaturated omega-6 group beneficial for lowering cholesterol.
  • Beta-carotene – is a precursor of vitamin A needed for good eyesight.
  • Vitamins C, D and E – function as antioxidants and enhances the immune system.

Evidence-Based Benefits of Avocado Oil

The healthy benefits of avocado oil lie mostly on its monounsaturated fat content. But it also contains essential nutrients needed by the body to stay healthy.

Here are the benefits that avocado oil can provide.

It improves the condition of the heart and blood vessels.

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Some studies done on animals have shown that olive oil can lower blood cholesterol, triglycerides and blood pressure.

Also, a study conducted among overweight adults, showed that using avocado oil instead of butter for six days, has a significant improvement on the level of LDL or “bad” cholesterol and to the total cholesterol level.

It promotes wound healing and improves skin condition.

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Animal studies show that avocado oil can also accelerate the healing of wounds by stopping the inflammation during wound healing. Avocado oil may increase the production of collagen, which is vital in helping the skin stay and look young and healthy. It can also work as a moisturizer for dry and chapped skin.

It can enhance memory and development.

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A study among pregnant rats who were fed with the green pulp or oil of avocados had babies who rapidly developed after birth. The baby rats were followed through their adulthood, and researchers noted that compared to the babies who had mothers who did not eat avocado pulp or oil, they had a better memory.

Avocado Oil vs. Olive Oil

Olive oil is used widely more than avocado oil. But when comparing the nutritional content, both contain just the same.

Two different tablespoon-serving of olive oil and avocado oil both contain the same amount of saturated and monounsaturated fat. When it comes to polyunsaturated fat content, avocado oil has more. Both of these oils do not contain carbohydrates and protein.

Although they both have high caloric content, it comes for a healthy fat source. The calories in them aid in giving a feeling of fullness and satiety. As to the other nutrients, they also have vitamin e and beta-carotene.

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The difference lies in the linolenic acid, wherein avocado oil does contain it while olive oil has none. Linolenic acid is a type of polyunsaturated fat that promotes a healthy heart condition.

With its nutritional content, you now have another option in avocado oil when it comes to frying food, salad dressings and cosmetic ingredients. 

Source: Healthline



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