Avocado Oil - Health Benefits & How to Make It
Avocado oil is one of the very few cooking
oils you can easily extract at home. Coincidentally, it’s also one of
the healthiest oils out there. For example, there is a lot of research
backing the positive effect of avocado oil on joint health, eyesight,
and skin health. People claim that avocado oil is comparable to olive
oil in terms of its health benefits and uses. Learn why this healthy oil
is a great ingredient to have in your pantry and how to make it at
home.
1. Avocado oil is beneficial for arthritis
Arthritis is an umbrella term for a large
group of inflammatory joint conditions. Osteoarthritis is the most
common form of arthritis. It typically affects people over the age of 50
and comes with a lot of pain, discomfort, and stiffness caused by
inflammation in the joints.
According to numerous studies, a type of extract called avocado soybean
unsaponifiables (ASU) can alleviate the symptoms of osteoarthritis. In
the studies, participants were taking an ASU supplement by mouth for
several months. This was found to reduce joint pain and stiffness caused
by osteoarthritis.
People with severe osteoarthritis and those suffering from hip or knee
arthritis were observed to have the best results. Avocado
unsaponifiables are naturally present in avocado oil, so including the
oil in your diet regularly may reduce arthritis symptoms as well.
2. How avocado oil helps your skin
One of the most well-known benefits of avocado oil is related to the
skin. You can apply avocado oil directly onto the skin like you would a
moisturizer. Unlike thicker oils, avocado oil is absorbed quickly, and
it doesn’t form a film over the skin. It is also non-comedogenic and
non-irritating, so even those with very sensitive skin can use avocado
oil.
Both people with acne and those with dry or red skin will be able to
enjoy the anti-inflammatory and calming properties of avocado oil.
According to studies, you can also use avocado oil topically to heal
sunburned areas, minor wounds, or eczema and psoriasis flareups.
The skin benefits of avocado oil are attributed to its richness in oleic
acid, a monounsaturated omega-9 fatty acid that’s also present in olive
oil, as well as such nutrients like lecithin, vitamin D and E, and beta
carotene.
3. The antioxidants in avocado oil help prevent age-related eye diseases
Certain nutrient deficiencies are associated with decreased eye health
and eyesight. Even those health conditions that we usually associate
with age, such as macular degeneration and cataract, can begin or become
worse in those deficient in nutrients like vitamin C and E, vitamin
B12, and carotenoids.
Avocados are rich in both vitamin C and E, beta-carotene, and lutein
(another carotenoid). Lutein, in particular, is linked to eye health. It
is present in our eyes and serves as a protective shield to eye tissues
from sun damage.
4. Avocado oil makes it easier for your body to absorb beneficial nutrients
An interesting observation was made in a
small study from 2005. The researchers looked at the ability of avocados
and avocado oil to improve the absorption of carotenoids. The
researchers hypothesized that the healthy fats present in avocado oil
and fresh avocados would help the body absorb carotenoids from foods
like lettuce, spinach, and carrots better.
Carotenoids are fat-soluble, but most vegetables do not contain any
fats, which makes these nutrients more difficult to absorb. Adding just a
smidge of avocado oil or some fresh avocado was found to improve the
body’s ability to get more carotenoids from a vegetable salad.
5. Gum disease can be prevented with avocado oil
According to a handful of studies, the
avocado soybean unsaponifiables (ASU) extract used for arthritis can
also be useful for preventing gum disease. Also known as periodontal
disease, gum disease is a common cause behind bleeding gums and bad
breath. Over time, the condition progresses and may destroy the bone
that’s supporting the teeth, which could ultimately result in tooth
loss. In a test tube study, the ASU extract was found to slow down the
production of inflammatory agents that cause gum disease.
6. You can strengthen your hair with avocado oil
Those who suffer from a flaky scalp or have
dry hair should consider using avocado oil. Avocado oil is a great
anti-inflammatory agent and an even better moisturizer. Applying it to
the hair can help reduce an itchy or dry scalp and strengthen brittle
hair. You can use avocado oil as a hot oil treatment before you wash
your hair.
To do so, pour 3-5 tablespoons of avocado oil into a glass or jar, and
heat it by placing it into a bowl of hot water. It’s important to avoid
heating the oil directly in order to preserve the beneficial nutrients.
Once the oil is pleasantly warm, apply roughly half of the oil to the
scalp and massage gently with your fingertips for a few minutes. Then
apply the remaining oil to the length of the hair and leave it on for
15-30 minutes. Finish by washing your hair as usual.
7. Avocado oil is good for the heart
It’s safe to say we all know that excessive
fat consumption is bad for the heart. But not all fats are made equal.
Trans fats and saturated fats are those more strongly associated with
heart disease and cardiovascular issues. On the other hand, plant-based
fats and omega-3 fats, such as those found in fatty fish, are actually
beneficial for the heart.
Like olive oil, avocado oil is actually superb at regulating cholesterol
levels and may even reduce triglyceride levels and blood pressure.
Moreover, according to animal studies, avocado oil is better than olive,
coconut, and corn oil for blood cholesterol levels. So, don't shy away
from adding this healthy oil into salads or using it liberally in
cooking.
How to make avocado oil at home
Avocado oil is made from the pulp of ripe
avocados, and it has superb properties like a neutral taste and a very
high smoke point. Avocado oil is widely available in stores, you’ll
surely find some of it at your nearest supermarket. However, you can
also make your own avocado oil if you have some ripe or even overripe
avocados at home.
To yield a standard 250 ml (8 oz) bottle of avocado oil, you’ll need
15-20 ripe avocados. However, you can make oil from just 1-2 avocados as
well. Here’s how:
1. Peel and remove the stone from your avocados. Then, mash the avocado
pulp into a smooth paste.
2. Dry the avocado paste in a shaded but ventilated area for a few days,
or heat it up for 40-60 minutes at the lowest setting in your oven
(ideally, 45-50°C or 113-122°F). You might need to mix it from time to
time until the entire paste becomes dark. Test: When you press on the
paste with a spoon, oil should come out.
3. Extract the oil by pressing the paste through a fine cheesecloth.
Bottle it up and store it in the fridge for up to 8 months.