Avocado Oil Benefits: Healthier than Coconut Oil?

Coconut oil is well-known for its many benefits, but another oil is gaining popularity for its versatility and health benefits: Avocado oil.

Avocado oil is popping up as an ingredient in many healthy foods. People love it for its mild flavor in cooking and lack of scent in beauty recipes. It is the main ingredient in a new brand of Mayo that claims to be healthier than other brands and the cooking oil for some types of potato chips.

But is avocado oil really healthy?

Short answer:

Yes.

But there are some important things to understand about this healthful oil that comes from the “alligator pear.”

What is Avocado Oil?

Avocado is a unique plant oil with very specific benefits. Most plant oils are extracted from the seed of the plant, but avocado oil is extracted from the flesh of the avocado. Most fruits are higher in carbohydrate and contain little or no fat, yet avocado is very high in beneficial fats.

Avocado is also unique because it contains more potassium than a banana and more protein and fats than any other fruit. Its meteoric rise in popularity can be compared to coconut oil’s surge in popularity, but nutritionally it resembles olive oil.

Nutrient Content of Avocado Oil

This lightly flavored oil is high in oleic acid, monounsaturated fats and Vitamins A, E and D. It contains decent amounts of magnesium and antioxidants, which most people do not consume enough of. It may also make other foods healthier:

The fats aren’t only healthy in and of themselves but make other nutrients, particularly carotenoids, in the avocado much more bioavailable. Research has shown that avocado or avocado oil increased the absorption of carotenoids in a meal anywhere from 2.6 times to 15.3 times depending on carotenoid. (source)

Avocados are one of only a few natural sources of the potent compound beta-sitosterol. This powerful phytosterol positively impacts lipid and cholesterol levels in the body. There is even some research showing that beta-sitosterol may inhibit cell division of cancerous cells.

The benefits of antioxidants are well documented, but avocado oil has a uniquely beneficial ability to penetrate cells down to the mitochondria and actually improve the function of the cell. This makes avocado helpful in reducing aging and helping the body fortify against illness and disease.

Avocado is not a typical allergen and fewer people are allergic to avocado oil than coconut or nut-based oils. For this reason, it is becoming a popular alternative in recipes and beauty remedies.

Avocado Oil Benefits

As you may imagine, the unique properties of avocado and its oil make it beneficial in many ways. These are some of the most well-documented benefits of avocado oil:

Nutrient Absorption

Avocados are a good source of nutrients on their own with half of an avocado containing about:

• 26% of the RDA of Vitamin K
• 1/5 of the RDA of Folate
• 17% of the recommended amount of Vitamin C
• About 13% of the RDA of Vitamin B5 and B6
• 14 % of the RDA of Potassium
• 17% of the RDA of Vitamin C

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food. (source)

On top of this, avocado and its oil may improve the absorption of other foods that we eat.

Here’s why:

There are beneficial compounds called carotenoids in many foods, especially brightly colored vegetables and fruits. Carotenoids rely on dietary fats for absorption, but most foods high in carotenoids are naturally low in fat.

A study published in the Journal of Nutrition in 2005 showed that even low doses of avocado oil increased absorption of caroteniods but as much as 15x! This means that adding even a tiny amount of avocado oil to a salad improves the body’s ability to increase absorption of alpha-carotene, beta-carotene and lutein.

Avocados for Gum Health

It sounds odd, but there is some pretty strong evidence that avocados and avocado oil are really good for oral health. In fact, one 2006 study found that avocado oil consumption and use had a reverse correlation with periodontal disease.

In other words, the more avocado oil a person consumed, the less likely he or she was to get gum disease. The study concluded that certain properties in this oil reduce pro-inflammatory cytokines which are present in gum disease.

Smoother Skin

Avocado oil is one of the richest natural sources of Vitamin E. Itcontains polyhydroxylated fatty alcohols which can reduce skin damage, tighten skin and reduce wrinkles.

This makes it excellent for skin and many people find that it is a great moisturizer on its own. It can also be used as a makeup remover, in oil cleansing, and recipes like lotion.

It is an excellent alternative to coconut or almond oils, especially for those with allergies or intolerances to these oils.

We’ve known for years that eating avocados can be great for the skin, but new research shows that the oil may be even more beneficial.

A 2001 study in the Journal of Dermatology showed that a cream containing avocado oil and Vitamin B12 was a helpful remedy for Psoriasis. The University of Maryland Medical center even lists this mixture as a remedy for psoriasis.

Even mainstream beauty websites are on board with the skin-boosting benefits of avocado oil! A dab of avocado oil can help ease itchy and dry skin and even bug bites!

Try this: infuse some dried plantain leaf into avocado oil for an all-purpose natural skin serum!

Source of Monounsaturated Fats

Technically classified as a fruit, Avocado qualifies as one of the highest-fat fruits in existence. In fact, over 3/4 of its calories are from fat!

It is important to know that the fat in avocado oil is mostly oleic acid, a monounsaturated fat. This is the same fat that gives olive oil its superfood status and the Mediterranean Diet its good reputation.

There are many studies that show Oleic Acid’s ability to reduce inflammation and even reduce the risk of certain cancers.

Avocado to Ease Joint Pain

Avocado may have some incredible benefits for those with joint pain and arthritis.

In France, avocado was part of a special formula that was given prescription status for its ability to help with cartilage strength and repair. Combined with the natural anti-inflammatory properties of avocado, it is easy to see how this oil may be beneficial for reducing joint pain.

The effects seems to be from internal use of avocado and its oil, suggesting that the nutritive properties may have the benefit. It is interesting to note that while this formula produced reduction in pain and is marketed in Denmark for this purpose, no structural changes were noticed. In other words, avocado may be helpful in reducing joint pain but probably won’t repair the actual damage to the joint.

With all of the other benefits associated with avocado, it certainly may be beneficial to consume. Since avocado increases the absorption of nutrients in other foods, it may benefit the joints in other ways too.

Avocado Oil for Stronger Hair

Avocado’s unique essential fatty acid composition also makes it helpful for hair health. It can nourish the hair and scalp and may be a good addition to hair products.

I personally use castor oil in my hair and on my eyelashes to increase hair growth. I’ve been experimenting with adding avocado oil to this formula to make it even more beneficial.

Try this: To thicken hair and reduce hair fall, I make an oil-based salve for my scalp at night.  I combine a teaspoon each of avocado and castor oils with a few drops of rosemary, clary sage and lavender essential oils. I rub a few drops of this into my scalp each night before bed and wash out in the morning.

A Heart Healthy Oil

The debate continues on about if olive oil or coconut oil is healthier for the heart. If butter is heart healthy or artery clogging.

Avocado oil, on the other hand, has consistently shown positive effects for heart health. In fact, large studies have shown that the monounsaturated oils in avocado are excellent for the heart. Avocado is considered a cholesterol lowering food and may improve the balance of HDL and LDL in the body.

Avocado oil showed benefits in reducing the risk of Coronary Heart Disease by reducing risk factors, including:

• Lowering LDL (“bad”) cholesterol
• Improving HDL (“good”) cholesterol
• Reducing triglyceride levels
• Improving blood clotting factors and reducing the risk of dangerous clots
• Improving insulin sensitivity

A Great Cooking Oil

Olive oil is controversial for use in high heat cooking and frying. Avocado oil is a great alternative with a mild flavor. It has a higher smoke point that olive oil and preserves its nutrients at higher temperatures.

Unlike extra virgin olive oil and coconut oil it blends well into mayo and sauces without much taste. This makes a closer alternative to “regular” mayo without the harmful vegetable oils.

Personally, I use avocado oil in many recipes, for stir frys, sautéing and almost every other type of kitchen use.

Diet and Allergen Friendly

Avocado oil is a great for many different diets and those with sensitivities.

It is considered an approved oil for:

• Those on a low FODMAP protocol
• Anyone following the GAPS diet
• Autoimmune diets and protocols (there is some debate on this but in general Avocado is considered safe)

The fats in avocado are considered soothing to the digestive system and are easily digested. They are one of the first foods I give to my babies for this reason.

Avocado Oil Recipes

Use this versatile oil in place of almost any other oil in your kitchen:

• Substitute avocado oil for butter or vegetable oil in baking
• Use as the base for stir frys
• Infuse garlic or herbs into this oil for a cooking oil
• Add vinegars and spices for an easy salad dressing
• Make your own mayo with avocado (or buy this premade one)
• Use on grilled meats and veggies

Cautions With Avocado Oil

Many people with a latex allergy can’t tolerate avocado or its oil. Personally, I have issues with latex but can handle avocados- check with a doctor to be safe. Of course, anyone with a sensitivity to avocado shouldn’t consume it or its oil, but it is not a common allergen.

Avocado Oil: Bottom Line

No food is a miracle cure on its own, but this oil seems like a great addition to a healthy diet. Many people love avocado and its oil for its health, skin and hair benefits.

Try it internally to improve the nutrients in food, since it may help absorption of other nutrients. Externally, it is great for skin and hair and is a multi-use skin remedy.

Also- if you like store bought mayo, I’d recommend trying this delicious new brand of mayo with avocado oil.

Do you like avocado oil? How do you use it?

Continue Reading...Avocado Oil Benefits: Healthier than Coconut Oil?

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Self-organized learners around the world team up to raise money

SOLE Colombia teaches digital literacy to kids in rural communities across the country, giving them big questions to research in groups. Photo: Courtesy of SOLE Colombia

In Kingston, Jamaica, 4- to 6-year-olds in early education programs think about questions like, “What does it mean to be selfish?” In a school on the outskirts of Lahore, Pakistan, fifth graders research topics like, “What is WordPress?” In rural Colombia, students at local libraries puzzle over prompts like, “Why are yawns contagious?”

The School in the Cloud, founded by education innovator Sugata Mitra with the 2013 TED Prize, asks students to follow their curiosity as they research big questions online. The tech-forward school has five official learning labs in India and two in the UK — plus partner programs scattered around the world, where educators use its online platform to run Self-Organized Learning Environments, or SOLEs. For the first time, ten of these partner programs have teamed up for a Crowdrise campaign, to raise money for equipment and growth. SOLE Pakistan has raised more than $3,000; SOLE Colombia more than $2,000; and SOLE Jamaica more than $1,500.

At Khud in Lahore, Pakistan, students learn to use computers — and give compelling presentations. Photo: Courtesy of Khud

Bilal Afzal Khan, who runs SOLE Pakistan (known as Khud), says that School in the Cloud fills a void in his country. “Pakistan’s education system is in crisis. More than a million teachers are needed,” he said. “SOLE sessions empower kids by developing their 21st-century skills. They’re equipping themselves with knowledge of computers, presentations and video editing.”

Rondeen McLean of SOLE Jamaica wants to buy 65 computers to brings SOLE sessions to 13 more early-childhood education programs in underserved communities. “Working with our first 100 students, we’ve observed sharper critical-thinking skills and real development as independent readers,” she said.

At School in the Cloud’s Area 4 lab in Phaltan, India, students who’ve never used computers before quickly build skills. Photo: Courtesy of School in the Cloud

Sanjay Fernandes of SOLE Colombia is fundraising to take SOLE sessions on the road. “We’re a small group of education and tech enthusiasts, and we want to take SOLE to all the corners of this country,” he said. “In rural areas in Colombia, the government has spent a lot of money setting up computers and connectivity in public places like libraries, kiosks and schools. We’ve convinced them to use SOLE as a method to get people of all ages using them. We’ve been to 300 places so far.”

Other partners participating in the campaign: SOLE Spain, SOLE Mexico, SOLE Argentina, SOLE India, SOLE Phaltan, SOLE Greece and SOLE-NYC. Learn more at the School in the Cloud Crowdrise campaign.

At SOLE-NYC, a lab inside a public school in Harlem, students join in SOLE sessions once a week. Photo: Dian Lofton/TED

from TED Blog http://blog.ted.com/self-organized-learners-around-the-world-team-up-to-raise-money/
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Is That Your Male Privilege Or Are You Just Happy To See Me?

A confluence of conversations has emerged in the yoga world regarding purpose, safety, and abuse of power. The politics involved are playing themselves out, and the sides of the debate are being formed along disparate lines.

from YogaDork http://yogadork.com/2016/07/05/is-that-your-male-privilege-or-are-you-just-happy-to-see-me/
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Do Gut Microbes Control Your Food Cravings?

A whopping 97 percent of women and 68 percent of men report experiencing cravings for certain foods (1). Cravings are thought to be a combination of social, cultural, psychological, and physiological factors and are a major barrier to weight loss and optimal health for many individuals (2). A recent body of evidence suggests that gut microbes might play a significant role in influencing cravings. Given that microbes co-evolved with us and constantly depend on the incoming dietary substrates that we provide for their own sustenance, it’s really no surprise that they are able to preferentially shape our eating preferences to improve their own chances of survival. In this article, I’ll discuss our current understanding of how microbes shape eating behavior and how you might use this information to combat cravings. The gut-microbiota-brain axis Most of us are well aware of the billions of neurons that make up the fatty, three-pound organ in our skull. But did you know that your gut also contains a dense network of neurons? This network, called the enteric nervous system, governs the physiological function of the gastrointestinal tract. In fact, this network is so robust that it is commonly referred to as the “second brain.” The enteric nervous system is connected to the central nervous system (the brain and spinal cord) via the gut-brain axis. This is not a physical axis, but rather a term to collectively describe the interrelationship of the intestines and the brain. There are two ways in which they are connected. The first is the circulatory system. We have known for many years that hundreds of different hormonal, neuronal, and inflammation-related signals are constantly relayed between the gut and the brain via the bloodstream (3). Only recently, with the discovery of lymphatic vessels in the brain (4), have we come to understand that these gut-derived signals can likely enter the brain directly from the lymph as well. The enteric nervous system is also connected directly to the brainstem via the vagus nerve. The vagus nerve acts as a superhighway for communication between the gut and the brain and is the longest nerve cell in the autonomic (unconsciously controlled) nervous system. Studies on the vagus nerve found that vagal blockade can lead to marked weight loss (5), while vagal stimulation triggers excessive eating in rats (6). In the next few sections, I’ll discuss the many other ways that microbes can influence eating behavior.

Craving a certain food? It could be your gut microbes are to blame.

Microbes have food preferences, too Different microbes prefer different dietary substrates. While many microbes are “generalists” and can grow on a variety of substrates, they typically prefer one substrate over another, based on the amount of energy they can conserve during the process of breaking it down. Individual genera of bacteria have been shown to have these preferences. For example, Bacteroidetes has been shown to have a preference for particular fats; Prevotella grows best on a carbohydrate source; Bifidobacteria are able to outcompete others in the presence of dietary fiber (7, 8).  Other microbes are “specialists” and can only grow on a single nutrient source. Some microbes, such as Akkermansia muciniphila, do not depend on dietary substrates at all and instead thrive on the carbohydrate of the mucus layer secreted by host gut epithelial cells (9). All of these microbes require a steady stream of substrates to grow and reproduce. Studies have shown that a low concentration of nutrients triggers increased virulence in many microbes as a survival mechanism. Virulence is the ability of a particular microbe to cause damage to the host. For many human-associated microbes, the production of virulence toxins is altered by the detection of simple sugars and other nutrients (10, 11). Microbial neuroactives When microbes break down (metabolize) dietary substrates, they produce by-products called metabolites. Microbial metabolites include many neuroactive agents (12, 13) that are small enough to penetrate the selectively permeable blood-brain barrier. Studies on chocolate cravings have found that even when eating identical diets, people who are “chocolate desiring” have different microbial breakdown products in their urine than people who are “chocolate indifferent” (14, 15). So what are some of these metabolites? Short-chain fatty acids (SCFAs), breakdown products produced from the fermentation of dietary fiber in the GI tract, are able to modify the expression of genes in cells throughout the body, including brain cells. In particular, the SCFA butyrate has been shown to dampen the inflammatory response of microglia, the immune cells of the brain (16), and has profound effects on behavior and mood in mice (17). Other microbially derived molecules are able to mimic hunger or satiety hormones. Your body normally secretes hormones like ghrelin (to stimulate your appetite) and peptide YY (to signal that you are full). Many gut bacteria are able to manufacture small peptides that mimic these hormones. Interestingly, humans produce antibodies against these microbial hormone mimics in an effort to maintain the integrity of host signaling mechanisms. These antibodies, however, while meant to target microbial hormones, can also bind to mammalian hormones, effectively making them “auto-antibodies” (antibodies that react against one’s own body) (18). Microbes therefore can interfere with human appetite by either directly mimicking satiety and hunger hormones or indirectly inducing this autoimmune response. Microbes produce neurotransmitters and influence neuroplasticity Microbes may not have a nervous system, but they do produce neurotransmitters! More than 50 percent of your body’s dopamine and 90 percent of your body’s serotonin are produced in your gut, along with about 30 other neurotransmitters (19, 20). These molecules are critical for signaling between cells of the nervous system. Dopamine in the striatum and serotonin in the hypothalamus have both been shown to be involved in the regulation of eating behavior (21). Microbes may also influence neuroplasticity, the ability of the brain to reorganize and create new neural pathways. This is particularly important since the formation of new connections between neurons may be necessary to reshape emotional eating behavior (22). One potent stimulator of neuroplasticity is brain-derived neurotrophic factor (BDNF). Studies have shown that mice lacking a gut microbiota (germ-free mice) have decreased levels of BDNF in the hippocampus, the learning and memory center of the brain. Hippocampal BDNF is also decreased in normal mice following antibiotic administration (23).   Microbes shape host stress response, mood, and behavior An increasing number of studies are showing connections between the gut microbiota, and stress, depression, and anxiety (24, 25). Poor mental health has long been associated with an increased likelihood to eat unhealthy foods (26). In 2004, a seminal experiment showed that germ-free mice raised in sterile conditions with no gut microbes had an exaggerated hypothalamic–pituitary–adrenal (HPA) axis response to stress (27). The effect was reversed by colonization with a single Bifidobacterium species. A similar 2013 study showed that germ-free mice had increased anxiety-like behavior, which was ameliorated by short-term colonization in adulthood. Furthermore, a study published in 2012 found that germ-free mice prefer sweets and have a greater number of sweet taste receptors (28). While germ-free mice can tell us a lot about the role of microbes in mammalian physiology, they are certainly not very translatable to our own lives. At the end of this article, I’ll discuss a few human studies that have shown improvements in mood through interventions that manipulate the gut microbiota. Microbial diversity may determine how susceptible you are to suggestions from your microbes Microbial diversity may determine how easily host behavior can be manipulated.  Members of the microbiota constantly compete with one another over habitat and nutrients. A less diverse microbial population has fewer distinct microbial species and therefore likely has a few species with large population sizes. Researchers have hypothesized that species with large population sizes are able to use fewer resources for outcompeting other microbial species, leaving more resources available for manipulating the behavior of the host (29). Interestingly, obese individuals tend to have lower microbial diversity than individuals of a healthy weight (30, 31). This may partially explain why people who are overweight tend to have more difficulty with food cravings. In other words, microbes could be a major barrier to weight loss. Can manipulating the gut microbiota reduce cravings? In this article, we discussed the connection between gut microbes and food cravings. Research on the oral microbiota may yet provide more links between microbes and our eating behavior. Functional and structural brain imaging alongside microbiota and metabolite analysis will be essential to improving our understanding of the microbiota–brain connection and its impact on human health and disease (32). If you’re feeling powerless to the will of your microbes right about now, you should know that there are quite a few ways that we can manipulate them! The following list will help cultivate a healthy microbiota and may help you make better food choices.

1. Probiotics Several strains of Bifidobacterium and Lactobacillus have been shown to improve anxiety- and depression-like behavior, which tend to alter eating behavior. In a randomized trial, women who ate a fermented milk product containing probiotics showed reduced activity in the insula and somatosensory cortices (emotional reactivity centers of the brain) in response to an emotional recognition task (33).
2. Prebiotics Prebiotics are foods that selectively feed certain beneficial microbes over others. Prebiotics have been shown to increase BDNF (34), reduce waking cortisol and alter emotional processing (35), and induce satiety hormones (36). Try fermentable fiber in the form of foods like plantains, onions, garlic, and sweet potatoes, or consider supplementing with inulin or resistant starch.
3. Focus on nutrient density A diverse microbiota tends to be a healthy microbiota. A diversified, nutrient-dense diet provides substrates to a wide range of microbes that can support your health and prevent any one population from gaining too much ground. Many people find that their cravings subside substantially after adopting a nutrient-dense diet for several months. This is likely mediated by a shift in their gut and oral microbiota.

Now it’s your turn! Did you know that gut microbes could influence food cravings? Have your cravings improved since adopting a nutrient-dense diet? Share your experience in the comments section.  

from Chris Kresser http://chriskresser.com/do-gut-microbes-control-your-food-cravings/
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Healthy Blueberry Waffles

Cook up some healthy blueberry waffles with 100% whole grain flours and no refined sugar or butter. Don’t forget to make extra so you can eat waffles all week! TBT to that one time I got two waffle makers for Christmas. That was the best day ever. If you looked in my pantry you would...

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The post Healthy Blueberry Waffles appeared first on Fit Foodie Finds.

from Fit Foodie Finds http://fitfoodiefinds.com/2016/07/healthy-blueberry-waffles/
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Vegan Food Prep Tips for Healthy Meals All Week

While I don’t do a lot of vegan food prep, the time I do invest on the weekends makes a world of difference during the week. So, what’s the point of food prep? Why not just wing it and make food as you go? Well, you definetely can do it that way, especially if  you’re an experienced... Read More » The post Vegan Food Prep Tips for Healthy Meals All Week appeared first on Running on Real Food.

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Barbecue Pasta Salad + Weekly Menu