Avocado is a widely consumed fruit throughout the world, especially in Latin America.
There are ways to incorporate it into the diet beyond its pulp, for example, from its oil. Here we review the characteristics of this dressing and what benefits it has for health.
Avocado oil is obtained from the avocado or avocado, fruit of the avocado tree or avocado (persea american) a tree native to Mexico. It is widely used in the gastronomic field not only for its flavor, but also for its high smoke point (271 °C or 519.8 °F, being the highest among vegetable oils).
The smoke point indicates the temperature at which edible oils or fats begin to smoke and break down.
The ideal is to cook with oils with high points, since they are good for frying or sautéing without affecting the quality of the food or transmitting an unpleasant taste.
Benefits of avocado oil
In recent years, the popularity of avocado oil has also grown in the medicinal field, since different studies have indicated that its regular consumption is associated with different health benefits.
This is due to its nutritional quality, highlighting the presence of vitamins A, E and D, minerals, especially magnesium, and healthy fatty acids, such as oleic acid (Omega 9), and linoleic and linolenic acid (Omega 6 and Omega 3, respectively). . These are its properties:
It helps control weight
With avocado oil, our body obtains “good” fats, which improves its lipid profile. This causes the generation of more energy and less adipose (fat) tissue, thus improving the process of weight control or loss (as long as it is accompanied by a healthy diet and regular exercise).
Does it act as an anti-inflammatory?
Most of the properties of avocado oil lie in its richness in mono and polyunsaturated fats, better known as “good” or anti-inflammatory fats.
- Properties of avocado seed and leaf
This is because they help the body fight inflammation of the tissues in the joints, arteries, muscles and blood vessels, being especially useful for people with rheumatic diseases.
good for eyesight
Avocado oil contains compounds called carotenoids, which once in the body are converted into vitamin A, a nutrient that is especially useful for reducing the impact of oxidative stress on healthy cell structures.
It is also linked to a lower risk of visual deterioration, reducing the probability of diseases such as age-related macular degeneration or cataracts, and to a better adaptability of the eye, mainly by allowing it to adjust to changes in light and remain moist.
Take care of the skin
Avocado oil contains high levels of vitamin E, which, along with other powerful antioxidants, helps fight the effects of free radicals, unstable molecules that affect healthy cell structures and increase the risk of many diseases.
The impact of oxidative stress can often be seen in skin damage, such as infections, marks, or wrinkles. Those who consume avocado oil appear to have healthier skin, although this association needs further study.
Avocado oil is an important support for digestion, since it favors the absorption of nutrients, especially carotenoids.
Protects heart health
The consumption of avocado oil can be helpful in preventing cardiovascular complications, such as atherosclerosis, hypertension or heart disease.
This is because it can affect the hormonal response in the kidneys, helping to keep blood pressure low, while providing mono and polyunsaturated fats, which stimulate the presence of “good” cholesterol and limit the “bad” cholesterol.
It is often pointed out that avocado oil is a natural anticariogenic. This is because it has phytochemicals that can have chemopreventive effects.
It is also linked to better absorption of carotenoids, which in turn has been linked to a reduced risk of cancer. However, the scientific evidence supporting this relationship is still insufficient.
Another potential benefit of avocado oil is oral health care, due to its antioxidant and anti-inflammatory properties. Although its intake is associated with healthy teeth and gums, researchers need to continue studying these properties.
Avocado oil is safe for most people, although in rare cases it can cause side effects:
- Stomach cramps, diarrhea, nausea, vomiting, or other gastrointestinal problems, when taken by mouth.
- Redness, rashes, or itching, when applied topically to the skin.
- In addition, people who are allergic to avocados should avoid eating them.
To avoid these problems, it is advisable to consume it in small doses if it is the first time that it is taken. If you are already familiar with this oil, try not to exceed the intake of 300 to 600 mg daily.
Until there is meaningful scientific evidence from human trials, people interested in using herbal therapies and supplements should be very careful.
Do not abandon or modify your medications or treatments, talk to your doctor first about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.
Sources consulted: Natural Medicines Comprehensive Database, US National Library of Medicine, US Department of Agriculture, National Institute of Complementary and Alternative Medicine.