For their health benefits, avocado oil and olive oil are promoted.
They both contain fats that are heart-healthy and have been shown to minimize inflammation and protect against heart disease.
Yet, you might wonder how these oils vary and whether one is a healthier alternative.
What is avocado oil?
From the fruit of the avocado tree (Persea Americana), which contains around 60 percent oil, avocado oil is pressed.
Avocado is now grown in many places around the world, including New Zealand, the United States, and South Africa, even though it is native to Central America.
Either refined or unrefined avocado oil can be purchased. Cold-pressed is the unrefined version, retaining its natural color and taste.
By comparison, heat and occasionally chemical solvents are used to extract refined avocado oil. The refined oil is usually bleached and deodorized, resulting in a product that is less flavorful.
Avocado oil is flexible and has both culinary and skin care applications.
Countless studies have linked avocado oil, including decreased levels of LDL (bad) cholesterol and triglycerides, to powerful health benefits.
What is olive oil?
Olive oil is made from olives which are pressed.
Many types, like pure, extra virgin, or virgin olive oil, are available.
The cold-pressing process extracts virgin and extra virgin olive oil. The olive oil called "olive oil" or "pure" contains a mixture of cold-pressed oil and refined oil extracted by means of chemicals or by fire.
Olive oil is easy to add into your diet, as it is also used as an oil for cooking and dipping.
Olive oil, like avocado oil, has long been touted for its potential health benefits, including a decreased risk of certain cancer forms and increased levels of cholesterol and blood sugar.
Comparison of Nutrients
Avocado oil: Calories 120
Extra virgin olive oil: Calories 120
Avocado oil: Fat 14 grams
Extra virgin olive oil: Fat 14 grams
Avocado oil: Saturated fat 2 grams
Extra virgin olive oil: Saturated fat 2 grams
Avocado oil: Monounsaturated fat 10 grams
Extra virgin olive oil: Monounsaturated fat10 grams
Avocado oil: Polyunsaturated fat 2 grams
Extra virgin olive oil: Polyunsaturated fat 1.5 grams
Avocado oil: Vitamin E 23% of the Daily Value (DV)
Extra virgin olive oil: Vitamin E 33% of the DV
Avocado oil and olive oil have, as you can see, the same amount of calories per serving.
Their profiles of fatty acids are likewise identical. There are equivalent levels of saturated fat in avocado oil and olive oil, and while avocado oil is slightly higher in polyunsaturated fat, the difference is insignificant.
The main components of both avocado oil and olive oil are oleic acid, a beneficial monounsaturated omega-9 fatty acid.
Studies have shown that your health can benefit from foods rich in oleic acid. In particular, they can help reduce levels of inflammation and blood pressure.
Comparison of Benefits
Both olive oil and avocado oil offer numerous health benefits.
By combating free radicals in your body, antioxidants are substances that reduce oxidative stress. These powerful compounds, especially vitamin E, are contained in both avocado oil and olive oil.
That said, olive oil may contain slightly more vitamin E than avocado oil, as one study has shown that 1 tablespoon (15 ml) of avocado oil contains approximately 23 percent of vitamin E DV, whereas 33 percent of DV is given by olive oil.
In addition, avocado oil and olive oil are especially rich in lutein, which is an antioxidant that supports skin and eye health in particular. Research has shown that this antioxidant's high concentration in avocado and olive oil can help protect the skin from harmful UV rays and visible light.
Avocado oil and olive oil, primarily due to their fatty acid profile and vitamin E and lutein content, support your skin.
Studies have shown that it can help soothe dry, chapped, or damaged skin with the application of avocado oil. In addition, it can help the treatment of psoriasis. One small study showed that it strengthened the symptoms of psoriasis by applying a topical cream containing avocado oil and vitamin B12.
Similarly, in cosmetic products and skin care products, olive oil has long been used. Several studies have shown the beneficial effects of olive oil on skin health, including avoiding infections and helping to heal burns, cuts and pressure wounds.
The temperature at which it begins to degrade and release destructive free radicals is the smoke point of an oil. There is a higher smoke point than olive oil in avocado oil, which ensures it does not flame and smoke as easily as it does.
For example, the avocado oil smoke point is greater than 482 ° F (250 ° C), whereas at 375 ° F (191 ° C) olive oil may smoke and burn.
Therefore, for cooking techniques that require high temperatures, such as sautéing, grilling, searing, and baking, it might be easier to use avocado oil.
In both avocado and olive oil, the high levels of monounsaturated fats can help your body absorb important nutrients.
For carotenoids, a type of antioxidant found in many colorful fruits and vegetables, this particularly holds true. They are fat-soluble, meaning that when eaten along with high fat foods, the body absorbs them best.
Interestingly, one study showed that the absorption of carotenoids from veggies substantially increased when consuming a salad dressed with avocado oil. Similarly, a study showed that the addition of olive oil to a glass of tomato juice enhanced the absorption of lycopene carotenoids.
To Sum It Up
Overall, avocado oil and olive oil are sources of good fats and antioxidants that are nutritious. Due to their similar content of oleic acid, a monounsaturated omega-9 fatty acid, both oils support heart health.
In addition, both encourage the protection of the skin and aid wound healing.
Compared to olive oil, avocado oil has an especially high smoke point, so it may be best suited for methods of high-heat cooking.
Avocado oil and olive oil will serve as safe additions to your diet, no matter which one you pick.