Both avocado and olive oil have long been celebrated for their flavor. But behind these beloved foods' peel (and skin!) lies a treasure trove of health benefits that science is only beginning to appreciate.
Whether you're already a health enthusiast or just starting to dabble with natural ways to reduce cholesterol and improve heart health, avocado and olive oil share some surprising superpowers you'll want to know about.
Health Benefits of Avocado Oil
It’s linked to improved heart health
Avocado oil contains about 70% oleic acid, a heart-friendly omega-9 fatty acid known for its anti-inflammatory and heart-health properties. The remaining oil contains about 12% saturated fat (relatively low) and 13% polyunsaturated fat, which provide essential fatty acids our bodies cannot produce on their own.
It may improve eyesight
Avocados are also packed with lutein, an organic pigment and antioxidant found in the human eye. Our bodies do not naturally produce lutein, so we must obtain it through foods like avocado oil. This can help reduce the risk of cataracts and macular degeneration.
It helps the body absorb nutrients
Some vitamins (A, D, E, and K) require fat to be absorbed by the human body. While many fruits and vegetables are rich in these essential vitamins, they often lack the necessary fat.
Adding avocado oil to meals can help your body better absorb these vitamins. A 2005 study reports that adding avocado oil to a salad with carrots, lettuce, and spinach increased carotenoid consumption by more than 17 times compared to the same salad without oil.
It improves skin health
Avocado oil is also packed with fatty acids and vitamins A and E, which are linked to skin health. A 2001 study, for example, reports that a cream made from a mixture of avocado oil and vitamin B12 improved psoriasis symptoms after three months of use.
Health Benefits of Olive Oil
It supports a healthier gut microbiome
The microbiome lives in and on the human body (primarily in the gut) and is made up of trillions of organisms, such as bacteria and fungi. These microorganisms play a crucial role in digestion and immune function, influencing everything from digestion and mood to skin appearance.
The good news is that olive oil is rich in polyphenols, a compound known to reduce inflammation in the GI tract and produce healthy bacteria.
It supports a healthy immune system
Our immune systems like healthy fats, and olive oil is definitley packed with them. A 2015 study suggests that eating three tablespoons of extra virgin olive oil every day increased T-cell growth—a type of white blood cell that plays a central role in immune response.
The study also noted that consuming the same amount of corn and soybean oil did not show the same benefits.
It may fight cancer
A 2020 study suggests that extra virgin olive oil can also prevent colorectal cancer. How? By triggering changes in gut bacteria that appear to prevent colorectal cancer.
It’s also worth mentioning that olive oil contains oleic acid, hydroxytyrosol, oleocanthal, phytosterols, and squaline, all of which are known to have cancer-fighting properties.
It can release antioxidants in other foods
Another 2015 study shows that when used for deep frying, olive oil actually boosts the antioxidant content of potato, tomato, eggplant, and pumpkin. This fascinating discovery demonstrates how olive oil has inherent health benefits and can unlock hidden health benefits in other foods. Deep frying adds calories, but this study suggests that when used in moderation, frying with olive oil can be both flavorful and healthier than other oils.