Avocado Oil: The Green Gold of Health (International Edition)

Recently, I brought up certain health issues linked to the seed-based vegetable oils we use. I noted that the majority of these oils come from seeds.

The extraction of these oils involves utilizing either a chemical solvent or processing through an oil mill. Following this, they frequently undergo purification and refinement processes, with some even being subjected to additional chemical modifications.

These products tend to oxidize readily and often contain elevated levels of trans fats. Additionally, I pointed out that omega-6 fatty acids are predominantly present in such vegetable oils. When the consumption of omega-6 fatty acids derived from processed vegetable oils is substantial, they may contribute to inflammation and increased oxidative stress. For instance, this could result in adverse effects on cardiac health, particularly if coupled with insufficient omega-3 intake.

It should be noted, however, that not all vegetable oils are detrimental to your health. Avocado oil and olive oil, for instance, are both beneficial options. Olive oil has been covered previously.

Avocado oil does not come from seeds; instead, it is extracted from the rich, green pulp of the avocado fruit. Fortunately, avocados are currently in season, and because this oil offers health benefits, I thought we should discuss it.

Let’s start by noting that African walnut is currently in season. This makes it an excellent source of omega-3 fatty acids. Should you purchase some and find it hasn’t been adequately cooked, be sure to recook it. The nut tastes best when it becomes tender.

Avocados are rightfully considered a superfood due to their high content of antioxidants along with omega-3, omega-6, and omega-9 fatty acids. These fruits also provide magnesium, potassium, fiber, and vitamins B, C, E, and K. Furthermore, small quantities of vitamins A and D can be found within them.

Approximately 60 percent of avocado oil is made up of heart-friendly oleic acid, which is a monounsaturated omega-9 fatty acid.

This particular fatty acid serves as the primary element in olive oil and is thought to contribute significantly to its health advantages. Packed with carotenoids and various antioxidants, these components are associated with enhanced cardiovascular function, better skin condition, and superior ocular health.

This all-purpose cooking oil boasts a high smoke point, rendering it ideal for different culinary techniques such as deep-frying, baking, and grilling.

This versatile option works well for sautéing, roasting, and adding flavor as a finishing touch in salad dressings or sprinkled atop finished meals. Furthermore, it serves as a nutritious alternative to butter in baked goods and finds use in marinades or when crafting your own homemade mayonnaise.

Avocado oil, when incorporated into medications designed for external application, can boost collagen production and reduce inflammation cell count during healing, making it potentially valuable as an alternative treatment for skin injuries.

The antioxidants and anti-inflammatory compounds in avocado oil assist in maintaining your skin’s smoothness, strength, and elasticity.

It hydrates the skin. It alleviates inflammation caused by psoriasis and eczema. It helps prevent and treat acne. It calms sunburnt skin. It minimizes signs of aging. It boosts nail health. It promotes better scalp condition.

A significant advantage of using avocado oil for skincare lies in its highly moisturizing properties, allowing it to penetrate deep into the skin effectively. This characteristic makes it particularly beneficial for softening rough areas like nail cuticles.

Similar to how avocado oil helps moisturize your skin, it can also work wonders on conditioning and softening your locks. Actually, you could apply it directly as a leave-in conditioner. Additionally, this versatile oil can be utilized to create an avocado oil sugar scrub. Interestingly enough, another unexpected application of avocado oil lies in removing makeup.

Based on what’s causing your dark under-eye circles, avocado oil could potentially reduce their appearance. Additionally, it serves as a great option for use as a massage oil.

If you want to steer clear of synthetic ingredients for your baby, avocado oil serves as an excellent substitute for conventional diaper rash ointments.

Let's examine some of its highly valuable advantages:

1. Rich in antioxidants

Eating foods high in antioxidants assists in combating free radicals—unstable molecules capable of harming cells gradually. This damage may result from oxidative stress when equilibrium is disrupted.

Luckily, avocado oil is rich in numerous health-beneficial antioxidants like carotenoids, tocopherols (a form of vitamin E), and an array of phytosterols.

1. Lowers cholesterol levels and enhances cardiovascular well-being

A laboratory experiment involving rats contrasted avocado oil with losartan, a drug used for treating high blood pressure. The findings revealed that after a period of 45 days, avocado oil led to a reduction in both diastolic and systolic blood pressures by approximately 21.2 percent and 15.5 percent, correspondingly, demonstrating an impact comparable to that of losartan.

A different rodent study indicated that avocado oil helped lower triglyceride and LDL (bad cholesterol) levels without impacting HDL (good cholesterol).

The outcome was similar to that of olive oil, which is also a beneficial choice for cardiac health.

1. Rich in lutein – an antioxidant good for eye health

Avocados and avocado oil serve as decent sources of lutein, a type of carotenoid and an antioxidant commonly present in our eyes. Studies indicate that consuming foods high in lutein along with another carotenoid called zeaxanthin plays a crucial role in maintaining eye health. This dietary intake might also lower the likelihood of developing cataracts and macular degeneration, two prevalent conditions associated with aging that affect vision.

As the body doesn’t generate lutein naturally, you have to get it through your food intake. Luckily, incorporating avocados or avocado oil into your dishes offers an easy method to boost ocular wellness.

1. Improves the uptake of essential nutrients

Certain nutrients necessitate the presence of fats for their proper absorption within the body, including fat-soluble vitamins like A, D, E, and K.

Incorporating avocado oil or another beneficial fat into your dishes could enhance the assimilation of nutrients.

A limited research indicated that incorporating avocado oil into a salad with carrots, romaine lettuce, and spinach greatly enhanced the uptake of carotenoids by 4.3 to 17.4 times when compared to a dressing-free salad.

Other research indicates that olive oil, possessing an oleic acid content quite comparable to that of avocado oil, similarly proves to be highly efficient in enhancing the bioavailability of carotenoids.

Hence, incorporating avocado oil into your salad, marinade, or various dishes could enhance your body’s nutrient absorption capabilities.

1. Can alleviate signs of arthritis

Osteoarthritis is a widespread disorder characterized by uncomfortable joint swelling, impacting numerous individuals around the world.

The most frequent type is osteoarthritis, characterized by the progressive deterioration of cartilage within the joints.

Many research papers have shown that substances derived from avocados can lessen pain and rigidity linked to osteoarthritis.

The research paper entitled "Key Components and Multiple Health Functions of Avocado Oil: A Review" authored by Xinyue Lin et al., asserts that avocado oil serves as a beneficial culinary ingredient due to its numerous positive effects on health.

A research paper named "Effect of Semisolid Formulation of Persea americana Mill (Avocado) Oil on Wound Healing in Rats," authored by Ana Paula de Oliveira, suggests that the enhanced tensile strength noted in the investigation could be attributed to elevated collagen production or alterations during the maturation phase. This outcome is probably due to the influence of monounsaturated and polyunsaturated fatty acids found within avocado oil.

Provided by Syndigate Media Inc. ( Syndigate.info ).