Health Benefitspicture of avocados

THE HEALTH BENEFITS OF AVOCADOS AND AVOCADO OIL

Avocados and avocado oil is gaining a widespread appeal to consumers because research is documenting its many health benefits. Avocados are considered the most nutrient-dense foods that we can consume in our diet.

Avocados are rich in:

  • Monounsaturated Fats :   Monounsaturated fats are considered the good fats in our diet. Oleic acid is the monounsaturated fats in avocados and avocado oil. Research has shown that monounsaturated fats help reduce the "bad" cholesterol LDL and help raise the "good" cholesterol. The Mediterranean diet is composed of monounsaturated fats which research has shown to be a healthy lifecycle.

  • Antioxidants :  Diets rich in antioxidants are documented to reduce the risk of cancer and heart disease. Antioxidants protect and repair our cells from being damaged by free radicals.

  • Vitamins and Nutrients :  Avocados and avocado oil are high in vitamin A, E, D and potassium. Vitamin E has shown to reduce the risk of heart disease. Additionally, avocado oil is considered excellent for skin care because of its richness in vitamin E.

  • Magnesium :  An essential nutrients for healthy bones, the cardiovascular system, (regulation of blood pressure and cardiac rhythms) prevention of migraines, and prevention of type II diabetes.

  • Beta-Sitosterol :  Along with peanut butter, cashews, almonds, peas and kidney beans, avocados are one of the best sources of beta-sitosterol, a so called phytosterol, from whole foods. Phytosterol is the plant equivalent of cholesterol in animals. Because beta-sitosterol is so similar to cholesterol, it competes for absorption with cholesterol in our bloodstream. Beta-sitosterol also appears to inhibit excessive cell division, which may play a role in preventing cancer-cell growth. In both animal and laboratory studies, this phytonutrient helps reduce the risk of cancer.

  • Omega-3 Fatty Acid :  Also known as polyunsaturated fatty acid, omega-3 fatty acid is essential to human health. Omega-3's are not manufactured by the body but in the foods we chose in our diet. Diets rich in Omega-3's are shown to reduce the risk of inflammation, high cholesterol, heart disease, blood pressure, diabetes, depression, arthritis and many other health conditions.

  • Lutein :  Lutein is an antioxidant that research has shown to help maintain good eyesight as we age.

  • Folate :  One cup of avocados contains 23 percent of the daily value for folate. Various studies have shown a
    correlation between diets high in folate and a reduced risk of cardiovascular disease and stroke.

  • Fiber :  Avocados have the most soluble fiber-the best fiber for lowering cholesterol, than any other fruit.



Comparative table of fatty acids
among different cooking oils 100g (3.512oz)
Oil Saturated Monounsaturated Polyunsaturated
Sunflower 10 g 21 g 64 g
Corn 13 g 25 g 58 g
Olive 14 g 72 g 9 g
Avocado 10 g 78 g 10 g
Cacao 59 g 32 g 3 g
Coconut 86 g 6 g 2 g
Palm Oil 49 g 37 g 9 g

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