Introduction
Avocado oil, extracted from the pulp of the avocado fruit, has gained popularity as a healthy and versatile oil. Unlike most fruits, avocados are rich in healthy fats, offering a range of potential health benefits. Avocado oil is available in both refined and unrefined forms, with the unrefined version retaining more of the fruit's original flavor and nutritional content. This article explores the potential benefits of avocado oil, particularly in pill form, for weight loss, while also examining its broader health advantages.
What is Avocado Oil?
Avocado oil is a nutrient-rich product made from pressed avocado fruit. Unlike most fruits that are high in carbohydrates, avocados are rich in healthy fats that offer numerous health benefits. This oil is typically categorized as either refined or unrefined. The refined oil is processed to remove impurities, making it more suitable for high-heat cooking. Unrefined avocado oil - often labeled as “virgin” or “extra virgin” oil - isn’t processed, allowing it to retain its original flavor and nutritional content. This also makes unrefined avocado oil slightly healthier than refined options.
Nutritional Profile of Avocado Oil
Avocado oil boasts a healthy balance of fats. One tablespoon contains:
- 124 calories
- 10 grams monounsaturated fat
- 2 grams polyunsaturated fat
- 2 grams saturated fat
About 60% of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid. This fatty acid is also the main component of olive oil and is believed to be partly responsible for its health benefits. Additionally, around 12% of avocado oil is saturated fat, and about 13% is polyunsaturated fat.
Health Benefits of Avocado Oil
Cardiovascular Health
Studies have shown that the high content of unsaturated fatty acids in avocado oil can reduce low-density lipoprotein (LDL) or “bad” cholesterol levels. At the same time, these fats can help increase high-density lipoprotein (HDL) or “good” cholesterol levels essential for healthy blood vessels. Lower LDL cholesterol levels also help prevent atherosclerosis - a build-up of fatty plaque deposits in the arteries - which is a major risk factor for heart disease. Another compound found in avocado oil, oleic acid, can also help improve cardiovascular health by lowering blood pressure. High blood pressure is a significant risk factor for heart attacks, strokes, and kidney failure.
Read also: Avocado toast: a guide to healthy eating
One rat study compared avocado oil to losartan, a blood pressure medication, for 45 days. It found that avocado oil reduced diastolic and systolic blood pressure by 21.2% and 15.5%, respectively, and had similar effects to losartan in reducing blood pressure. Another rat study found that avocado oil was effective in reducing levels of triglycerides and LDL (bad) cholesterol and did not affect HDL (good) cholesterol. This was comparable to olive oil, another heart-healthy oil. While these results are promising, larger human clinical trials are still needed.
Skin and Hair Health
Virgin avocado oil is rich in vitamins E and D, which are essential for skin health. These vitamins help soften and hydrate the skin to prevent dryness and flaking. They can also help reduce damage from free radicals and oxidative stress - two factors that can cause fine lines and wrinkles to develop on the skin. Vitamin D and E are also beneficial for maintaining healthy hair. When used topically, these vitamins help avocado oil stimulate hair growth, reduce breakage, and provide essential nutrients to the scalp. Over time, this results in stronger, healthier hair. Skin products often contain vitamin E to moisturize your skin and protect it against sun damage. Consuming vitamin E can also improve skin health from the inside out.
Eye Health
Avocado and its oil are relatively good sources of lutein, a carotenoid and antioxidant that’s naturally found in your eyes. Research has shown that a diet rich in lutein and another carotenoid called zeaxanthin is essential for eye health and may reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases. Since your body doesn’t produce lutein on its own, you must obtain it from your diet. Fortunately, adding avocado and avocado oil to your diet is a great and easy way to support your eye health. Avocado oil is a natural source of lutein, an antioxidant that plays a key role in maintaining healthy eyes. Lutein protects the eyes from oxidative stress and high-energy light from sources like screens and the sun. Regularly consuming lutein-rich products can also reduce the risk of macular degeneration - a condition that causes issues with the retina and leads to vision loss - and cataracts.
Anti-Inflammatory Properties
The monounsaturated fats and vitamin E in avocado oil have been shown to have anti-inflammatory effects that can reduce chronic inflammation. Chronic inflammation is linked to a variety of health issues, including heart disease and cancer. Incorporating avocado oil into your diet can help reduce the body’s inflammatory response and offer protection against the development of these conditions. A diet rich in antioxidants helps fight free radicals, which are unstable compounds that can damage cells over time.
Enhanced Nutrient Absorption
Some nutrients need to be combined with fat to allow your body to absorb them, such as the fat-soluble vitamins A, D, E, and K. Adding avocado oil or another type of fat to your meal may help you better absorb these nutrients. One small study found that adding avocado oil to a salad with carrots, romaine lettuce, and spinach increased the absorption of carotenoids. The increase was substantial - 4.3- to 17.4-fold - when compared with a salad without fat. Other studies have shown that olive oil, which has a very similar oleic acid content to avocado oil, is highly effective in increasing the bioavailability of carotenoids. Therefore, adding avocado oil to a salad, marinade, or other dish may help your body absorb more nutrients. When consumed, the combination of healthy fats in avocado oil increases the absorption of fat-soluble vitamins and antioxidants from other foods. This can help maximize the nutritional value of meals by making it easier for the body to utilize vitamins A, D, E, and K. Avocado oil is also high in various essential vitamins and nutrients, making it a healthy product to include in any diet.
Read also: Healthy Avocado Smoothies
Arthritis Relief
Arthritis is a very common disease that involves painful inflammation of the joints. It affects millions of people worldwide. While there are many types of arthritis, the most common type is osteoarthritis, which is associated with the breakdown of cartilage in the joints. Numerous studies have found that extracts from avocado and soybean oil, called avocado/soybean unsaponifiables (ASU), may reduce the pain and stiffness associated with osteoarthritis. You can find ASU supplements in most wellness stores and online. But be sure to speak with a healthcare professional to make sure it’s right for you.
Avocado Oil and Weight Loss
Supports Weight Loss Goals
Despite being high in calories, the healthy fats in avocado oil can help you feel fuller for longer. Over time, this can help reduce your overall calorie intake throughout the day which promotes weight loss. Consuming healthy fats can also boost your metabolism to increase the rate at which the body burns calories.
The Role of Healthy Fats
What makes avocado oil healthy? When consumed, the combination of healthy fats in avocado oil increases the absorption of fat-soluble vitamins and antioxidants from other foods. This can help maximize the nutritional value of meals by making it easier for the body to utilize vitamins A, D, E, and K. Avocado oil is also high in various essential vitamins and nutrients, making it a healthy product to include in any diet.
Incorporating Avocado Oil into Your Diet
Ready to achieve your weight loss goals? Here are some tips for incorporating more avocado oil into your diet:
- Use it for cooking: Avocado oil has a high smoke point, meaning it won’t break down into harmful compounds when used at high temperatures. This makes it an excellent choice for enhancing the nutritional profile of your meals when cooking, frying, or roasting them.
- Add avocado oil to salad dressings and dips: Using avocado oil as a substitute for unhealthy salad dressings is a great way to increase your intake of healthy fats. Its mild, slightly nutty flavor is neutral enough to prevent it from overpowering the dressing, but still allows it to pair nicely with vinegar and seasonings. You can also use avocado oil as a base for dips and sauces. Simply blend it with herbs and spices before serving it on the side or drizzling it over your dishes.
- Add to smoothies and breakfasts: Adding a teaspoon of avocado oil to your morning smoothie can help you incorporate more healthy fats into your diet. Using this oil can also help the body improve its nutrient absorption, especially when it comes to fat-soluble vitamins often found in fruits and vegetables. Plus, avocado oil can be drizzled on avocado toast or used to cook eggs for a healthy, satisfying breakfast.
- Use in marinades: Combine avocado oil with your favorite herbs, spices, and acidic components - like lemon juice or vinegar - to create delicious marinades. These can be used to tenderize and infuse flavors in various meats and vegetables while also enhancing their nutritional value.
- Make healthy snacks and spreads: Avocado oil can be used to make traditional snacks and spreads slightly healthier. For example, pop popcorn kernels in avocado oil instead of using other oil varieties.
Avocado Oil Pills: A Convenient Option
While avocado oil can be easily incorporated into your diet through cooking and food preparation, avocado oil pills offer a convenient alternative, especially for those who may not enjoy the taste of avocado or find it challenging to include the oil in their meals regularly. These pills provide a concentrated dose of the oil's beneficial fats and nutrients, making it easier to reap its potential health benefits.
Read also: Benefits of Avocado
Dosage and Considerations
Although avocado oil is generally considered healthy, it’s still high in fats and calories. It’s recommended to consume no more than one to two tablespoons of avocado oil per day. It’s also not currently safe for pregnant and breastfeeding women to consume more than the recommended daily amount.
Potential Drawbacks
Overall, avocado oil is healthy - but it’s still a calorie-rich oil. Eating too much avocado or avocado oil can put you over your recommended calorie intake. Like any food, it’s best in moderation.
Is Avocado Oil Safe to Consume Daily?
Zumpano says yes. “Fats play an essential role in health, and they’re not something to fear,” Zumpano clarifies. “As we’ve seen with the Mediterranean diet, a significant percentage of daily calories can come from fat without negative effects. Avocado oil is delicious, nutritious, and easy to use. It’s rich in oleic acid, polyunsaturated fats, carotenoids, and other antioxidant-rich nutrients that are linked to improved heart, skin, and eye health.
Avocado Oil vs. Seed Oils
Avocado oil isn’t a seed oil. It’s made from the creamy green flesh of the avocado fruit. Why is that important? “Seed oils are made from the seeds of plants, such as corn, sunflowers and peanuts, and are highly processed,” Zumpano explains. “They have little nutritional value and high levels of omega-6 fatty acids - a type of unsaturated fat. Having too many omega-6s in your diet can cause inflammation in your body.” But avocado oil doesn’t fall into this category.
Cooking with Avocado Oil
Avocado oil is a wonderful, healthy substitute for butter and seed oils. “It has a milder taste than olive oil and is a little buttery or nutty,” Zumpano notes. “Depending on your preferences, you can use it in any hot or cold food preparation. It also works well in baked goods such as healthier chocolate chip cookies.” The most distinctive quality of avocado oil, compared with olive oil, is its high smoke point. This means you can use it at higher temperatures before it burns. Try it next time you’re cooking with high heat, such as roasting, grilling or pan-frying. For the most health benefits, look for unrefined, cold-pressed avocado oil. Although avocado oil is very heat stable, processing may affect the levels of protective antioxidants.