Evidence-Based Health Benefits of Avocado Oil
The avocado is an unusual fruit.
Unlike most fruits, it's rich in healthy fats and is often used to produce oil.
While avocado oil is not as well known as olive oil, it's just as delicious.
Avocado oil also has numerous benefits, largely related to its content of antioxidants and healthy fats.
Here is evidence-based health benefits of avocado oil.
May Reduce Symptoms of Arthritis
Arthritis is a disease that involves painful inflammation of the joints. It's very common and affects millions of people worldwide.
Osteoarthritis is the most common form of arthritis. It is associated with the breakdown of cartilage in joints.
Numerous studies have found that extracts from avocado and soybean oil, called avocado/soybean unsaponifiables, may reduce the pain and stiffness associated with osteoarthritis (13, 14, 15, 16).
The extract seems to be especially beneficial for people who have hip and knee osteoarthritis (17).
BOTTOM LINE:
Multiple studies have reported that a combination of avocado and soybean oil extract may relieve the symptoms of osteoarthritis.
May Help Prevent Gum Disease
Extracts from avocado and soybean oil may not only be beneficial against arthritis.
Some evidence suggests that this combination may also help prevent periodontal disease, also called gum disease.
This inflammatory disease can include symptoms like red and bleeding gums, bad breath and the breakdown of bone and tissue around teeth (18).
In worst case scenarios, it can cause tooth loss.
According to a study in bone cells and periodontal tissue, avocado/soybean unsaponifiables may block a protein called IL1B (19).
This protein promotes inflammation and is the main driver of tissue destruction and bone loss in gum disease.
BOTTOM LINE:
Avocado and soybean oil extracts show anti-inflammatory effects by blocking a protein that causes tissue and bone loss.
Improves Skin and Enhances Wound Healing
The fatty acids in avocado oil appear to be beneficial for your skin.
One study in 13 patients found that a cream containing avocado oil and vitamin B12 improved symptoms of psoriasis after 12 weeks of treatment (20).
Avocado oil has also been studied for its ability to treat skin injuries, and studies in rats have found that it may accelerate wound healing (21, 22).
BOTTOM LINE:
One small study in humans found that a vitamin B12 cream containing avocado oil improved symptoms of psoriasis. Studies in rats have found that avocado oil promotes faster healing of wounds.
Neutralizes Free Radicals
Antioxidants fight cellular damage caused by free radicals, which are waste products of metabolism.
High levels of them can lead to oxidative stress, which may contribute to diseases like type 2 diabetes and heart disease (23, 24).
By giving electrons to free radicals, antioxidants can neutralize them, preventing them from causing harm.
Many types of free radicals exist, but oxygen-derived radicals, known as reactive oxygen species (ROS), are the most concerning.
Mitochondria, the cell organs that produce energy, are major sources of ROS (25).
According to one study in diabetic rats, avocado oil can protect against the harmful effects of free radicals by entering the mitochondria (26).
Once there, it's able to neutralize free radicals and prevent them from damaging this important cell organ.
BOTTOM LINE:
In rats, avocado oil is able to enter cell mitochondria and decrease the production of harmful free radicals.
Is Very Easy to Use
The last one is not a health benefit, but it's still really important.
It's the fact that avocado oil is highly versatile and easy to incorporate into your diet.
For example, it can be consumed cold, but it's also a safe and healthy cooking oil because its fatty acids are stable at high heat
.
Here are a few ways to add avocado oil to your diet:
Add a tablespoon to a smoothie.
Drizzle over a salad.
Use it as a marinade for grilling meat.
Include it when baking.
Use it in homemade mayo.
Drizzle it over vegetables before roasting.
Top hummus off with it.
Drizzle it over cold soups, such as gazpacho.
Additionally, avocado oil is sometimes used in cosmetics and skin care products.
I, myself, take a tablespoon a day, straight up. This has made a big difference in my daily fight with pain due to 'degenerative disc dis-ease lower right lumbar.'
BOTTOM LINE:
Avocado oil can be used in many ways. It can be added cold to salads or smoothies, and is also great for cooking, grilling or baking.
10. Anything Else?
If you want to try avocado oil, make sure to buy a cold-pressed version to reap the full health benefits listed in this article.
Cilantro Maple Lime Dressing
Prep Time 5 Minutes
Servings
INGREDIENTS
1/2 Cup Avocado Oil
1/4 Cup Cilantro Chopped
1 Tsp Maple Syrup
2 Limes Juiced
Salt To Taste
INSTRUCTIONS
Put all ingredients in blender and blend!
Store in glass jar in fridge.
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