Butter Not a mediocre fruit.
Unlike most other fruits, butter is rich in healthy fats and is often used for oil production .
Although avocado oil is not as well known olive oil But it has a great taste.
Avocado oil offers many benefits, thanks in large part to its healthy antioxidant and fat content.
Here are 9 health benefits of avocado oil based on the evidence.
1. Avocado oil contains a lot of oleic acid - a very good fat for health
Avocado oil is a natural oil pressed from the flesh of the avocado.
Content in avocado oil accounts for nearly 70%, this is a monounsaturated omega-9 fatty acid that is good for the heart .
This fatty acid is also a major component of olive oil, contributing to olive oil becoming a nutritious food .
In addition, about 12% avocado oil is saturated fat and about 13% is polyunsaturated fat.
Although avocado oil has a high proportion of omega-6 fatty acids on omega-3 (13: 1), this is not worrisome because the total amount of omega-6 is relatively low.
Conclude: In avocado oil there is a large amount of oleic acid - a fatty acid that brings many health benefits.
2. Helps reduce cholesterol and improve cardiovascular health
Animal studies have shown the benefits of avocado oil for cardiovascular health.
A study on rabbits compared avocado with coconut oil , olive oil and corn oil have shown that avocado oil has a positive effect on blood cholesterol levels .
Moreover, olive oil and butter oil are believed to be most effective in increasing HDL, "good" cholesterol.
In mice, avocado oil can reduce triglycerides and blood LDL cholesterol, as well as lower blood pressure .
Conclude: Some animal studies show that avocado oil benefits cardiovascular health such as lowering blood pressure and blood cholesterol levels.
3. Avocado oil contains a high content of Lutein - an antioxidant that benefits the eyes
Avocado oil is a good source (matter in our eyes) relatively good .
It acts as an eye-friendly antioxidant (8).
High absorption of lutein may reduce the risk of age-related eye diseases and .
Our bodies cannot synthesize lutein themselves, so this substance needs to be supplemented through diet .
Conclude: Lutein is a carotenoid found in avocado oil. This nutrient improves eye health and may reduce the risk of age-related eye diseases
4. Enhance the absorption of important nutrients
Fat helps some nutrients to be absorbed easily into the body.
One of them is carotenoid antioxidants, a coloring agent in plant-based foods.
However, carotenoid-rich fruits and vegetables often contain less fat.
A small study showed that adding avocado oil to salads included carrot , Cos lettuce and spinach will increase the absorption of carotenoids .
Compared to a fat-free salad, the amount of carotenoid absorbed from salad is quite impressive, increasing from 4.3 to 17.4 times.
Conclude: We should combine healthy fats like avocado oil with vegetables because it can increase the absorption of carotenoid antioxidants up to 17 times.
5. Help reduce symptoms of arthritis
Arthritis causes pain in the joint area. This is a common disease affecting millions of people worldwide.
Osteoarthritis is the most common form of arthritis associated with the breakdown of articular cartilage.
Many studies have found that butter and soybean oil extracts, called substances that do not cause saponification from butter / soy, can relieve pain and reduce stiffness caused by osteoarthritis. .
This extract seems to work especially well for people with arthritis of the hip and knee .
Conclude: Many studies have shown that butter and soybean oil extract may reduce symptoms of osteoarthritis.
6. Help prevent gum disease
Soybean oil and butter extracts are not only beneficial for arthritis patients.
Some evidence suggests that this extract may also help prevent periodontal disease, also called gum disease.
Periodontal disease has symptoms such as redness and gum bleeding, bad breath, bone and tissue damage around the teeth .
In the worst case scenario, the patient may suffer from tooth loss
According to a study in bone and periodontal tissue cells, substances that do not cause saponification from butter / soybeans can block a protein called .
The protein This causes serious inflammation and is a major cause of tissue destruction and tooth loss in periodontal disease.
Conclude: Extracts of avocado oil and soybean oil have anti-inflammatory effects by blocking a protein that can destroy tissues and teeth
7. Improve skin and enhance wound healing
Fatty acids in avocado oil seem to be very beneficial for your skin.
A study of 13 patients showed that a cream containing avocado oil and vitamin B12 helped improve symptoms after 12 weeks of treatment .
The ability to treat skin injuries of avocado oil has also been studied, and studies in mice have shown that this oil can accelerate the healing process .
Conclude: A small study on humans showed that a vitamin B12 cream containing avocado oil improves psoriasis symptoms. Studies in mice have also shown that avocado oil helps accelerate wound healing.
8. Neutralize free radicals
Antioxidants fight cell damage caused by free radicals - waste products from metabolism.
High levels of free radicals can lead contribute to diseases like type 2 diabetes and heart disease .
By bringing electrons into free radicals, antioxidants can neutralize and prevent their effects.
There are many types of free radicals, but free radicals are oxygen-based, otherwise known as (ROS) is the most worrying type.
are the cells that produce energy, which emits the most ROS .
According to a study on diabetic mice, avocado oil can protect against free radical damage by entering the mitochondria .
Once in the mitochondria, avocado oil can neutralize free radicals and prevent them from damaging this important cell organ.
Conclude: On mice, avocado oil can enter the mitochondria of the cell and reduce the production of harmful free radicals.
9. Avocado oil is easy to use
This last section will not cover health benefits, but it is still really important.
The fact that avocado oil is so versatile and can easily be incorporated into your diet.
For example, avocado oil can be used at room temperature, but it is also a safe and healthy cooking oil because its fatty acids are stable at high temperatures .
Here are some ways to add avocado oil to your diet:
- Add a tablespoon to a smoothie.
- Mix with salad.
- Used to marinate grilled meat.
- Used for baking.
- Used to make mayonnaise.
- Spread on vegetables before baking.
- Used in sauces.
- Add in cold soup, such as gazpacho.
In addition, avocado oil is sometimes used in cosmetics and skin care products .
Conclude: Avocado oil can be used in many ways. It can add avocado oil to salads or smoothies, and this is also the ingredient for cooking, baking or baking.
10. Is there anything else?
If you want to try avocado oil, buy a cold press to get all the health benefits listed in this article.
Finally, if you want to know more about avocado health benefits, learn more about this article: 12 proven benefits of avocado .