Evidence Based Fact Checked

Avocado oil vs olive Oil: Which one is healthier and Why?

Avocado oil vs. olive oil is always compared by the end consumer and curious to know which one is healthier. They are also promoted for their numerous health benefits.

Also, both Avocado oil and olive oil helps in reducing inflammation in our body and are heart-friendly.

But still, we like to compare and see the exact differences between olive oil and avocado oil.

Avocado oil Vs. Olive Oil

Reduces Free Radical in our body

We should know that oil which is extracted from both olive and avocado are rich in Vitamin E. Moreover, Vitamin E is an essential vitamin required by our body to fight against inflammation and free radicals.

Vitamin E is a type of antioxidant that reduces oxidative stress in our body by fighting against free radicals.

However, in a study, it was confirmed that one spoon of olive oil contains 33% more vitamin E compare to Avocado oil. In other words, it is required 10% more of one spoon of Avocado oil to get an equal amount of Vitamin E.

Promote skin and eye health

The presence of Lutein, an antioxidant, promotes eye health.

Both avocado and olive oil are rich in an antioxidant called Lutein. Lutein is a type of Carotenoids, an antioxidant that is responsible for promoting eye and skin health and has anti-inflammatory properties.

According to the studies, a high Lutein concentration present in avocado and olive oil is revealed to aid skin protection from ultraviolet rays.

Contain fatty acids that improve skin condition

Both avocado and olive oil contain significant amounts of fatty acid. When we combine Vitamin E, Lutein, and fatty acid, it cures a skin condition called psoriasis.

A study found that when vitamin B12 and avocado oil are mixed in a topical cream, it aids in the treatment of psoriasis.

Other studies of avocado oil conducted on animals had been found to increase collagen in our skin.

Moreover, it is also found that when avocado oil is applied to cuts or wounds, it decreases inflammation and aid in the healing process.

However, olive oil, in a study found to have a beneficial effect on the skin. If you have cut or burn, then apply olive oil in the affected area. It prevents infection from being spread and has healing properties.

Helps in absorption of nutrients

Both olive and avocado oil contain a high level of monounsaturated fats that help absorb nutrients from foods.

Olive oil contains a slightly higher amount of monounsaturated fats, also known as oleic acid. Also, saturated fat in olive oil is somewhat more compared to avocado oil.

Carotenoids, a type of antioxidant present in our food, absorbs better in the presence of monounsaturated fats.

Interestingly, in a study, when avocado oil is added to a salad, it absorbs carotenoids present in veggies quickly.

Similarly, in a study where olive oil is used in a glass of tomato juice, it increased the carotenoid lycopene’s absorption.

Fight against bad cholesterol.

In olive oil and avocado oil, polyphenols have been shown to protect LDL cholesterol from oxidation because oxidized LDL is harmful to our body.

Also, avocado oil and olive oil contain beta-sitosterol in high concentration, but avocado oil has twice its amount. Beta-sitosterol is a type of phytosterol, a compound that reduces the absorption of cholesterol in the gastrointestinal tract.

Smoke point – Avocado Oil Vs. Olive Oil

The smoke point, also referred to as the burning point, was a temperature when oil started to burn and turn into smoke. It is a point when the molecular structure of the oil is degraded and release harmful free radicals.

In comparison to olive oil, avocado oil has a higher smoke point. That’s why avocado oil is considered to be better in sauteing, grilling, searing, and baking.

The smoke point of avocado oil is 482 degrees F or 250 degrees C, but for olive oil smoke point is 410 degrees F or 210 degrees C.

The ideal temperature for frying food is considered to be 356 degrees F or 180 degrees C.

So, both olive oil and avocado oil has the most stable fat, which means it is not affected by the high heat and can be reused several times.

Wrap Up

Overall, both olive oil and avocado oil are nutrient-rich oils with a healthy source of fats and antioxidants.

It improves heart health and promotes skin and eye health.

Both are good for cooking, but avocado oil performs better on smoke points.

Regardless of which oil you choose, both oils are an excellent addition to your diet.

Let us know which oil you prefer the most and why?

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DISCLAIMER: This article is for educational purposes only, always check with your medical doctor before stopping any prescription medications or when implementing any dietary and lifestyle changes.
References

Healthlyious has strict sourcing guidelines, believes in trustworthy and reliable sources, and relies on peer-reviewed studies, academic research institutions, medical journal publications, and medical associations. We avoid using tertiary references.

  • https://www.ncbi.nlm.nih.gov/pubmed/26434313
  • https://www.ncbi.nlm.nih.gov/pubmed/19168000/
  • https://www.ncbi.nlm.nih.gov/pubmed/11586013/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020/
  • https://www.ncbi.nlm.nih.gov/pubmed/15735074
  • https://www.ncbi.nlm.nih.gov/pubmed/25172701

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