With the continuous improvement of people’s quality of life, people are starting to pay more and more attention to choosing healthy and non-polluting foods. Each family consumes fresh fruits with high nutritional value every day. In fact, among all fruits, the nutritional value of avocado is very high, and it is not very expensive. Avocado oil is also becoming more and more popular. But comparing avocado oil vs olive oil, which one is better for your health?
Is Avocado Oil Healthy?
Before we go further to discuss avocado oil vs olive oil, let’s think about whether oils are healthy. Now we have a common sense that oils should be used less in your diet. We all know that good fat in your diet is important, but you should avoid using more oil in your kitchen. Is avocado oil healthy? We can say yes but it still depends. We recommend using avocado oil and olive oil to add flavor, instead of absorbing fats. It’s always better to get healthy fats from nuts, fruits, seeds or any other whole foods.
Avocado Oil vs Olive Oil: What Are The Differences?
The smoking point of avocado oil is about 520°F, and of olive oil is about 390°F to 468°F. So avocado oil is more stable than olive oil. Though they are more stable than ordinary vegetable oil, we do not recommend to cook it for a long time at high temperatures.
In 100 grams of avocado oil, there are around
12 grams of saturated fat,
13 grams of polyunsaturated fat,
71 grams monounsaturated fat;
While in 100 grams of olive oil, there are around
14 grams of saturated fat,
10 grams or less of polyunsaturated fat,
73 grams of monounsaturated fat.
They are pretty much the same in fats but avocado oil contains more vitamins especially vitamin E.
Usually, avocado oil is a little bit expensive than olive oil.
Possible Benefits of Eating Avocado Oil
Rich In Good Fats For Heart Health
Avocado oil is a natural fat squeezed from its pulp. It contains oleic acid and monounsaturated fatty acids that are good for our heart health. This fatty acid is also the main ingredient of olive oil and is recognized as the healthiest fat. It is much healthier than the vegetable oils we commonly use.
Avocado oil is good for cholesterol levels in the blood. Like olive oil, scientists considered them as the most effective ways to increase HDL. Avocado oil can lower blood triglyceride and LDL cholesterol levels, as well as lower blood pressure.
Rich In Lutein And Good For Eye Health
Avocado oil is a good source of lutein. Lutein is a carotenoid that is naturally present in the eye. It has antioxidant effects and is good for eye health. Eating lutein can reduce cataracts and macular degeneration. This is a common senile eye disease.
The body itself does not produce lutein, so we must obtain lutein from our diet. Therefore, we recommend the elderly and people with a long-time using their eyes for work to consume more avocado oil.
Improve Absorption of Nutrients And Anti-Aging
Some nutrients require fat to be absorbed by your body, such as carotenoid antioxidants, which are pigments in many plant foods. However, fruits and vegetables that are rich in carotenoids are usually low in fat, and eating these foods alone may not absorb them well.
A small study found that adding avocado oil to salads of carrots, lettuce and spinach increased carotenoid absorption. Compared to salads without avocado oil, the increase is large, about 4.3 to 17.4 times. Therefore, when eating salad, adding avocado oil can increase the absorption of many nutrients.
Free radicals can cause oxidative stress, which can lead to type 2 diabetes and heart disease. By providing electrons to free radicals, antioxidants can neutralize them and prevent them from causing cell damage. Eating avocado oil can help absorb antioxidants, the anti-aging and anti-disease effects are very good.
Improve Skin Health And Enhance Wound Healing
The fatty acids in avocado oil appear to be good for the skin. A study of 13 patients found that creams containing avocado oil and vitamin B12 improved symptoms of psoriasis after 12 weeks of treatment.
Scientists have also been studied avocado oil for its ability to treat skin damage. The studies in mice have found that it can accelerate wound healing.
Reduces Arthritis Symptoms And Prevents Gum Disease
Osteoarthritis is the most common arthritis and it is related to the destruction of articular cartilage. Many studies have found that unsaponifiable avocado beans extracted from avocado oil and soybean oil can reduce osteoarthritis. This extract seems to be particularly beneficial for people with hip and knee osteoarthritis.
Osteoarthritis is the most common arthritis and it is related to the destruction of articular cartilage. Many studies have found that Avocado Soybean Unsaponifiables (ASU) extracted from avocado oil and soybean oil can reduce osteoarthritis. This extract seems to be particularly beneficial for people with hip and knee osteoarthritis.
Avocado oil is not only good for arthritis, some evidence suggests that it also helps prevent periodontal disease, also known as gum disease. This inflammatory disease may include symptoms such as redness, bleeding gums, bad breath, and ruptured bones and tissues around the teeth. It may also cause tooth loss. According to research on bone cells and periodontal tissues, ASU may block a protein called IL1B, which promotes inflammation and is the main cause of tissue destruction and bone loss in gum disease.
Avocado Oil vs Olive Oil: Conclusion
As we compared many aspects for avocado oil vs olive oil, we can draw a conclusion that avocado oil is very much similar to olive oil. They have different tastes and flavor, different people have different opinions, we can not tell which one is better. But avocado oil is a little bit better in nutrition and stability, meanwhile, it is a little bit pricy than olive oil as a result.