Title : 9 based on evidence of health benefits Avocado oil
link : 9 based on evidence of health benefits Avocado oil
9 based on evidence of health benefits Avocado oil
Unlike most fruit, which is rich in healthy fats and often is used to produce oil ( 1 ).
While avocado oil is not as well known as olive oil , which is equally delicious.
Avocado oil also has numerous benefits, primarily related to its antioxidant content and healthy fats .
Here are 9 health benefits based on evidence of avocado oil.
1. Rich in oleic acid, a very healthy fat
Avocado oil is the natural oil pressed from the pulp of an avocado.
Nearly 70% of avocado oil is oleic acid for healthy heart , a fatty acid omega-9 monounsaturated ( 2 ).
This fatty acid is also the main component of olive oil, and is believed to be partly responsible for their health benefits ( 3 ).
In addition, about 12% of avocado oil is fat saturated fat and about 13% is polyunsaturated.
While avocado oil has a high omega-6 to omega-3 ratio (13: 1)., This should not be cause for concern because the total amount of acids omega-6 is relatively low
Conclusion :. The most abundant avocado oil fatty acid is oleic acid, a fatty acid that provides numerous health benefits
2. Lowers cholesterol and improve heart health
Several animal studies have reported benefits for heart health.
In a study of rabbit avocado oil compared with coconut , olive oil and corn oil. It was found that avocado oil has beneficial effects on cholesterol levels in blood ( 4 ).
What is more, avocado oil and olive oil were the most effective in raising HDL, the "good" cholesterol.
In rats, avocado oil can reduce blood triglycerides and LDL cholesterol levels and lower blood pressure ( 5 6 ).
Conclusion :. Some animal studies have shown that avocado oil can benefit heart health, including reduced blood pressure and blood cholesterol levels
3. High in Lutein, a antioxidant that has benefits for the eyes
avocado oil is a relatively good source of lutein a carotenoids found naturally in the eyes ( 7 ).
functions as a antioxidant that has benefits for eye health ( 8 ).
Eating lots of lutein can reduce the risk of falls and macular degeneration , which are eye diseases common age-related ( 9 10 ).
Your body does not produce lutein, so you must get from your diet ( 11 ).
Conclusion: Lutein is a carotenoid found in avocado oil. This nutrient improves eye health and may reduce the risk of eye disease age-related.
4. Improves absorption of important nutrients
Some nutrients need fat to be absorbed by the body.
These include the antioxidant carotenoids, which are pigments found in many plant foods.
However, fruits and vegetables rich in carotenoids are typically low in fat.
A small study found that the addition of avocado oil to a salad with carrots , romaine and spinach , increased absorption of carotenoids ( 12 ).
The increase was considerable, or 4.3 to 17.4 times, compared with fat-free salad.
Conclusion :. There is a good reason to include a source of healthy fats like avocado oil, when consumption of vegetables, because it can increase the absorption of antioxidant carotenoids up to 17 times
5. Can reduce symptoms of arthritis
arthritis is a disease involving painful inflammation joints. It is very common and affects millions of people around the world.
Osteoarthritis is the most common form of arthritis. It is associated with the breakdown of cartilage in joints.
Numerous studies have found that extracts of avocado and soybean unsaponifiables of oil, called avocado / soybean can reduce pain and stiffness associated with osteoarthritis ( 13 , 14 , 15 , 16 ).
The extract appears to be especially beneficial for people with osteoarthritis hip and knee ( 17 ).
Conclusion :. Multiple studies have reported that a combination of avocado and soy oil extract can relieve symptoms of osteoarthritis
6. You can help prevent gum disease
extracts of avocado and soybean oil can not only be beneficial against arthritis.
Some evidence suggests that this combination may also help prevent periodontal disease, also called gum disease.
This inflammatory disease can include symptoms such as red and bleeding gums, bad breath and deterioration of bone and tissue around the teeth ( 18 ).
In the worst cases, it can cause tooth loss.
According to a study in periodontal bone cells and tissue, avocado / soybean unsaponifiables can block a protein called IL1B ( 19 ).
This protein promotes inflammation and is the main driver of tissue destruction and bone loss in gum disease.
Conclusion :. extracts of avocado oil and soybean show anti-inflammatory effects by blocking a protein that causes loss of tissue and bone
7. Improves skin and improves wound healing
the fatty acids in avocado oil appear to be beneficial for the skin.
In a study of 13 patients found that a cream containing avocado oil and vitamin B12 symptoms improved psoriasis after 12 weeks of treatment ( 20 ) .
Avocado oil has also been studied for its ability to treat skin lesions, and studies in rats have found that it can accelerate wound healing ( 21 22 ).
Conclusion: A small human study found that vitamin B12 cream containing avocado oil improved symptoms of psoriasis. Studies in rats have found that avocado oil promotes faster healing of wounds.
8. neutralizes free radicals
Antioxidants fight the free radicals caused by cell damage, which are waste products of metabolism .
High levels of these can result in oxidative stress , which may contribute to diseases such as type 2 diabetes and heart disease ( 23 24 ).
By giving electrons to free radicals, antioxidants can neutralize them, preventing them from harm.
There are many types of free radicals, but the radicals derived from oxygen, known as reactive oxygen species (ROS) are the most worrisome.
Mitochondria , cell organs that produce energy are the main sources of ROS ( 25 ).
According to a study in diabetic rats, avocado oil may protect against the harmful effects of free radicals by entering the mitochondria ( 26 ).
Once there, it is able to neutralize free radicals and prevent cells of this important organ damage.
Conclusion :. In rats, avocado oil is able to enter the cell mitochondria and decrease the production of harmful free radicals
9. It is very easy to use
the latter is not a health benefit, but still very important.
It is the fact that avocado oil is very versatile and easy to incorporate into your diet.
For example, it can be consumed cold, but it is also a safe and healthy cooking oil because of its fatty acids are stable at high temperatures ( 27 ).
Here are some ways to add avocado oil in your diet:
- Add a tablespoon of batter.
- Drizzle over salad.
- use it as a marinade for grilling flesh .
- inclusion in baking.
- use in homemade mayonnaise.
- I sprinkle over vegetables before grilling.
- Top hummus with him.
- spray it on the cold soups such as gazpacho.
In addition, avocado oil is sometimes used in cosmetics and skin care ( 28 ).
Conclusion: Avocado oil can be used in many ways. You can add to salads or cold shakes, and is also ideal for cooking, grilling or baking.
10. Anything else?
If you want to try avocado oil, be sure to purchase a version of cold pressing for full health benefits listed in this article.
Finally, if you are interested in learning about the health benefits of avocado fruit itself, then check out this article :. 12nd avocado proven benefits
The post 9 based on evidence of health benefits Avocado oil appeared first on https://authoritynutrition.com/9-avocado-oil-benefits/
Thanks for Reading 9 based on evidence of health benefits Avocado oil
You are now reading the article 9 based on evidence of health benefits Avocado oil Url Address https://exerciseplanstoloseweight.blogspot.com/2016/04/9-based-on-evidence-of-health-benefits.html
0 Response to "9 based on evidence of health benefits Avocado oil"
Posting Komentar