Widely considered a nutrient-packed super-food, avocados are renowned for their health benefits and creamy consistency. The official serving size for this fruit is about one-fifth of a whole one, but let’s be honest, most people will likely eat the whole thing. The hype around avocados continues to grow as people become more health conscience, but are they really the nutritional powerhouses everyone seems to think they are?
Is Avocado Oil Good for You?
Study after study has confirmed the health benefits of avocados, which range from the support of cardiovascular health, to weight management, to healthy aging, to lower cholesterol. Regular avocado consumers tend to get substantially more HDL-cholesterol, dietary fiber, vitamins K and E, potassium, and magnesium in their diet. These nutrients are commonly under consumed by average adults.
Avocados contain an oil that is made up of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA). Individuals that don’t enjoy the taste or texture of the whole fruit, can alternatively consume this pure oil in an assortment of ways to still enjoy the health benefits of avocado. Avocado oil can be used as an edible cooking oil, similar to olive oil, as well as an ingredient in healthcare products or cosmetics. This oil must be carefully extracted from the fruit in a laboratory setting by trained professionals.
How to Make Avocado Oil
The production of oil from avocados has started to rapidly grow as the focus on avocado cultivation grows. Since the seed only contains around 2% oil and has some toxic elements, avocado oil is only extracted from the flesh of the fruit. There are a variety of complicated methods scientists can use to separate this ultra-nutritious oil from the flesh, don’t worry I’m not going to go over them.
If you are interested in learning about these methods in depth, check out the 2016 Journal of Oleo Science article titled A Review of Extraction Techniques for Avocado Oil, by Xioli Qin and Jinfeng Zhong.
Avocado Oil Nutrients
The nutrients in avocado oil are abundant to say the least. A single serving contains 20 different vitamins and minerals, including:
- Folate: 20% daily value (DV)
- Potassium: 14% daily value (DV)
- Vitamin B5: 14% daily value (DV)
- Vitamin B6: 13% daily value (DV)
- Vitamin C: 17% daily value (DV)
- Vitamin E: 10% daily value (DV)
- Vitamin K: 26% daily value (DV)
- And Vitamins A, B1, B2, and B3
Similar to tree nuts, avocados contain a large amount of nutritious fatty acids and dietary fiber. With only 160 calories, they provide 2 grams of protein and 15 grams of fats. They also have a very small level of sugar, only about .2 grams.
The vast majority of the beneficial compounds in avocados can be extracted when oil is made. As I previously mentioned, once avocado oil is extracted from the flesh of the avocado, it can be used in a wide variety of methods.
Avocado Oil Usage
Just like the avocados that were used for extracting it, avocado oil can be consumed directly or mixed with water. Since it has similar physical properties to sunflower seed oil, olive oil, coconut oil, grapeseed oil, and, our favorite, hemp seed oil, it can also be used for cooking. Its great for sauteing, roasting, searing, and vinaigrettes alike. This ingredient is sure to add a blast of antioxidants, essential fatty acids, vitamins, and minerals to any meal.
Avocado oil doesn’t have to be eaten though; it can be absorbed through your skin to deliver its health benefits to targeted areas of your body. For this reason, it’s becoming more commonly found in health care products and cosmetics, especially those that are designed to benefit the skin.
This essential oil leaves very little residue behind and acts as an all-natural sunblock.
Avocado Oil Benefits
The impressive list of nutrients in avocado oil gives it a wide range of health benefits. Pretty much every part of your body can benefit from its use. As I mentioned, an average individual doesn’t get enough of some of the vitamins and minerals in avocados, so don’t hesitate to try some Avocado Oil or other essential oil based products for yourself if some of these benefits sound appealing to you:
Avocado Benefits for Skin
Antioxidants and anti-inflammatory agents give avocado oil its power to help skin heal back to its original smoothness, strength, and elasticity. It’s able to penetrate skin to its second layer, delivering moisturization and protection. This oil has been shown to have the ability to heal chapped skin, provide hydration and moisture to dry skin, shield skin from ultraviolet radiation caused by the sun, and protect skin against damage. These moisturizing and UV shielding effects, as well increased collagen metabolism, are caused by avocado oils levels of beta carotene, protein, lecithin, fatty acids, and vitamins A, D, and E.
Some research indicates that avocado oil can speed up wound healing and reduce inflamed cells in scar tissue because of its levels of linoleic acid, oleic acid and other monosaturated fatty acids. Note, this study wasn’t done on humans, but the results look very promising.
Avocado Hair Benefits
Avocado oil has the unique advantage of being usable on just about any hair or scalp. This is because of its light weight, which allows it to be applied directly to your scalp and hair without clogging your pores or weighing down your hair. People with medium/low porosity and medium/low density hair can even use this oil, and it’s still a perfect option for high porosity or high-density hair.
Oleic acid and monounsaturated fats in avocado oil work to protect against hair breakage by strengthening the shafts of your individual hairs. These fats can penetrate your hair and provide deep miniaturization. Various other types of oils simply sit on your hair, coating it and weighing it down.
As I mentioned above, when avocado oil is applied to skin it penetrates to the second layer and gives profound levels of miniaturization. For this reason, its great for scalp health, especially for individuals with dry or sensitive skin, or with conditions like dandruff and psoriasis. After it’s done healing your scalp back to normal, it will provide UV protection to the area while encouraging hair regrowth.
Benefits of Avocado Sexually
To have great sex, you generally want to have plenty of energy and a healthy libido; well, avocados provide help with both of these things. Their high contents of minerals, monounsaturated fats, and vitamin B6 are natural sources of energy and provide a boost to your sex drive.
They will also provide a natural boost in your overall mood, thanks to being a leading source of omega-3 fatty acids. This will make some bedroom action sound ever better.
“Avocado” is a word that was derived from an Aztec word meaning “testicle.” This seems fitting considering the Vitamin E they contain has been shown to potentially reduce DNA damage in sperm.
Avocado Benefits for Weight Loss
If you are looking for a food that can help you manage your waistline, avocados just might be perfect for you. Their combination of monounsaturated fats and dietary fiber both work to quickly fill you up, reducing your appetite, and as a result causing you to eat less. A 100-gram avocado has approximately 7 grams of fiber.
BioMed Central published a study that seems to demonstrate these effects. The study had 28 overweight individuals add half an avocado to their daily diet, then report their levels of hunger and satisfaction at the end of their meals. After the avocado was added, there was a 28 percent reduction in reported hunger and a 23 percent increase in reported satisfaction among participants.
Suggestion: Eat at least one avocado per day
With all the amazing health benefits that avocados provide, you would be doing yourself a huge favor by eating at least one avocado a day. Pro tip: you can prevent avocados from browning by giving them a light coat of oil, or something acidic like lemon juice, vinegar, or lime juice, then covering them tightly with plastic wrap.
If you don’t like the taste or consistency of the avocado fruit, you can still get it’s full range of health benefits from an avocado oil that has been extracted using only the best, most modern methods and laboratory equipment. If avocado oil doesn’t seem like its right for your needs, we carry a variety of nutrient packed essential oils and hemp oils in our Online Wellness Store.
If you are looking for something specific, don’t hesitate to reach out and let us know so we can get it on the store ASAP.