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9 Health Benefits to Adding Avocado Oil to Your Diet
If you want to try avocado oil for free, then I recommend this organic and cold-pressed oil from Thrive Market.
Here are nine evidence-based health benefits 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.
This fatty acid is also the main component of olive oil and believed to be partly responsible for its health benefits (3).
Additionally, around 12 percent of avocado oil is saturated fat and about 13 percent is polyunsaturated fat.
While avocado oil has a high omega-6 to omega-3 ratio (13:1), this shouldn't be of concern as the total amount of omega-6 is relatively low.
Bottom Line: The most abundant fatty acid in avocado oil is oleic acid, a fatty acid that provides numerous health benefits.
2. Reduces Cholesterol and Improves Heart Health
Several studies in animals have reported benefits for heart health.
What's more, avocado oil and olive oil were found to be the most effective in increasing HDL, the “good" cholesterol.
Bottom Line: A few studies in animals show that avocado oil may benefit heart health, including reduced blood pressure and blood cholesterol levels.
3. High in Lutein, an Antioxidant That has Benefits for The Eyes
Your body doesn't produce lutein, so you must obtain it from your diet (11).
Bottom Line: Lutein is a carotenoid found in avocado oil. This nutrient improves eye health and may lower the risk of age-related eye diseases.
4. Enhances the Absorption of Important Nutrients
Some nutrients need fat in order to be absorbed by your body.
Among these are the carotenoid antioxidants, which are pigments found in many plant foods.
However, fruits and vegetables rich in carotenoids are typically low in fat.
The increase was substantial or 4.3 to 17.4-fold, when compared to a salad without fat.
Bottom Line: There is good reason to include a healthy fat source like avocado oil when eating vegetables, as it may increase the absorption of carotenoid antioxidants up to 17-fold.
5. May Reduce Symptoms of Arthritis
Arthritis is a disease that involves painful inflammation of the joints. It's very common and affects millions of people worldwide.
Osteoarthritis is the most common form of arthritis. It is associated with the breakdown of cartilage in joints.
The extract seems to be especially beneficial for people who have hip and knee osteoarthritis (17).
Bottom Line: Multiple studies have reported that a combination of avocado and soybean oil extract may relieve the symptoms of osteoarthritis.
6. May Help Prevent Gum Disease
Extracts from avocado and soybean oil may 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 like red and bleeding gums, bad breath and the breakdown of bone and tissue around teeth (18).
In worst case scenarios, it can cause tooth loss.
This protein promotes inflammation and is the main driver of tissue destruction and bone loss in gum disease.
Bottom Line: Avocado and soybean oil extracts show anti-inflammatory effects by blocking a protein that causes tissue and bone loss.
7. Improves Skin and Enhances Wound Healing
The fatty acids in avocado oil appear to be beneficial for your skin.
Bottom Line: One small study in humans found that a 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 cellular damage caused by free radicals, which are waste products of metabolism.
By giving electrons to free radicals, antioxidants can neutralize them, preventing them from causing harm.
Many types of free radicals exist, but oxygen-derived radicals, known as reactive oxygen species (ROS), are the most concerning.
According to one study in diabetic rats, avocado oil can protect against the harmful effects of free radicals by entering the mitochondria (26).
Once there, it's able to neutralize free radicals and prevent them from damaging this important cell organ.
Bottom Line: In rats, avocado oil is able to enter cell mitochondria and decrease the production of harmful free radicals.
9. Is Very Easy to Use
The last one is not a health benefit, but it's still really important.
It's the fact that avocado oil is highly versatile and easy to incorporate into your diet.
Here are a few ways to add avocado oil to your diet:
- Add a tablespoon to a smoothie.
- Drizzle over a salad.
- Use it as a marinade for grilling meat.
- Include it when baking.
- Use it in homemade mayo.
- Drizzle it over vegetables before roasting.
- Top hummus off with it.
- Drizzle it over cold soups, such as gazpacho.
Additionally, avocado oil is sometimes used in cosmetics and skin care products (28).
Bottom Line: Avocado oil can be used in many ways. It can be added cold to salads or smoothies and is also great for cooking, grilling or baking.
10. Anything Else?
If you want to try avocado oil, make sure to buy a cold-pressed version to reap the full health benefits listed in this article.
While local supermarkets may not stock avocado oil, you may be able to find it in some health food stores. You can also get free organic cold-pressed avocado oil from Thrive Market here.
Lastly, if you're interested in learning about the health benefits of the avocado fruit itself, then check out this article: 12 Proven Health Benefits of Avocado.
This article was reposted from our media associate Authority Nutrition.
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As a growing number of states move to pass laws that would criminalize pipeline protests and hit demonstrators with years in prison, an audio recording obtained by The Intercept showed a representative of a powerful oil and gas lobbying group bragging about the industry's success in crafting anti-protest legislation behind closed doors.
Speaking during a conference in Washington, DC in June, Derrick Morgan, senior vice president for federal and regulatory affairs at the American Fuel & Petrochemical Manufacturers (AFPM), touted "model legislation" that states across the nation have passed in recent months.
AFPM represents a number of major fossil fuel giants, including Chevron, Koch Industries and ExxonMobil.
"We've seen a lot of success at the state level, particularly starting with Oklahoma in 2017," said Morgan, citing Dakota Access Pipeline protests as the motivation behind the aggressive lobbying effort. "We're up to nine states that have passed laws that are substantially close to the model policy that you have in your packet."
Big Oil is now using its political power to try and criminalize protests of oil & gas infrastructure.— Friends of the Earth (@foe_us) August 19, 2019
"This legislation has potential to punish public participation and mischaracterize advocacy protected by the First Amendment."https://t.co/bmiHjONEhy
The audio recording comes just months after Texas Gov. Greg Abbott signed into law legislation that would punish anti-pipeline demonstrators with up to 10 years in prison, a move environmentalists condemned as a flagrant attack on free expression.
"Big Oil is hijacking our legislative system," Dallas Goldtooth of the Indigenous Environmental Network said after the Texas Senate passed the bill in May.
As The Intercept's Lee Fang reported Monday, the model legislation Morgan cited in his remarks "has been introduced in various forms in 22 states and passed in ... Texas, Louisiana, Oklahoma, Tennessee, Missouri, Indiana, Iowa, South Dakota, and North Dakota."
"The AFPM lobbyist also boasted that the template legislation has enjoyed bipartisan support," according to Fang. "In Louisiana, Democratic Gov. John Bel Edwards signed the version of the bill there, which is being challenged by the Center for Constitutional Rights. Even in Illinois, Morgan noted, 'We almost got that across the finish line in a very Democratic-dominated legislature.' The bill did not pass as it got pushed aside over time constraints at the end of the legislative session."
Many of the state bills restricting the right to protest have been "drafted by companies and passed through groups like ALEC, the secretive group of corporate lobbyists trying to rewrite state laws to benefit corporations over people." @greenpeaceusa https://t.co/ZxpTjWdrwT— Stand Up To ALEC (@StandUpToALEC) May 6, 2019
Reposted with permission from our media associate Common Dreams.