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HEALTH BENEFITS OF AVOCADO OIL
Introduction
The Mediterranean diet is today considered to be a model for healthy eating. It is characterized by foods low in saturated fats and high in monounsaturated fats, balanced by polyunsaturated fats (omega-6 and omega-3), low in animal protein, rich in complex carbohydrates, and full of fiber. Today, scientific
research has allowed us to propose that the secret behind the goodness of this diet are found in its antioxidant components, provided by fresh fruit, vegetables, wine and olive oil, and in fatty acids such as omega-3, found in fish and vegetables. These components help prevent chronic illnesses such as cardiovascular disease, cancer, Alzheimer’s sickness, obesity, diabetes and various others (6).
The beneficial properties of olive oil are located in its chemical structure. This oil is rich in monounsaturated fatty acids, low in saturated and polyunsaturated fats, and high in antioxidants (6).
Extra virgin avocado oil, extracted by cold press or centrifuge from the pulp of ripe avocados, has a similar chemical composition to olive oil, although its levels of vitamin C, beta-sitosterol and chlorophyll are much higher, and it has much lower levels of esqualene and polyphenols (2).
Table 1 shows a typical analysis for extra virgin avocado and olive oil produced in Chile and New Zealand.
Table 1
A typical analysis of Chilean and New Zealand extra virgin avocado and olive oil.
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Analysis
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Chilean avocado oil(a)
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New Zealand avocado oil(b)
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Chilean olive oil(c)
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New Zealand olive oil(b)
|
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AGL (%)
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0,14-0,40
|
0,08-0,17
|
0,12-0,30
|
0,15-0,25
|
|
Peroxides index (meq/kg)
|
2-5
|
0,1-0,2
|
3-6
|
1-2
|
|
Specific weight (25 °C)
|
0,910-0,920
|
0,915-0,916
|
-
|
0,914-0,918
|
|
Iodine index
|
84-90
|
82-84
|
-
|
75-82
|
|
Phytosterol (%)
|
0,43
|
-
|
-
|
-
|
|
Beta-sitosterol (%)
|
0,32
|
0,45-1,0
|
-
|
0,1-0,2
|
|
Chlorophyll (ppm)
|
-
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40-60
|
-
|
4-6
|
|
Vitamin E (ppm)
|
292
|
130-200
|
-
|
100-150
|
|
Alfa tocopherol (ppm)
|
292
|
130
|
-
|
100
|
|
Beta/Gama- tocopherol (ppm)
|
0
|
15
|
-
|
10
|
|
Copper (ppm)
|
-
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<0,05
|
-
|
0,05-0,1
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|
Pesticides
|
-
|
ND
|
-
|
ND
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(a) Information supplied by the author.
(b) Eyres et al. (2003)
(c) Information supplied by the engineering agronomist Ángela Casté.
Composition of fatty acids
Avocado oil is very similar to olive oil, which itself is an essential component of the Mediterranean diet, as it is rich in monounsaturated fatty acids and low in saturated fatty acids, and is free of cholesterol (1.3). Table 2 shows the fatty acid composition of extra virgin avocado and olive oils from Chile and New Zealand.
Both avocado and olive oil, thanks to their fatty acid content, help lower cholesterol-LDL (bad cholesterol) and increase cholesterol-HDL (good cholesterol). Oleic acid, which is the main monounsaturated fatty acid found in avocado and olive oil, increases the absorption of omega-3 polyunsaturated fatty acids in cell membranes and lowers the possibility that LDL oxidizes, both processes helping to reduce the risk of cardiovascular disease (3,6).
Table 2
Fatty acid composition of Chilean and New Zealand extra virgin avocado and olive oil.
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Fatty acids
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Chilean avocado oil(a)
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New Zeland avocado oil(b)
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Chilean olive oil(c)
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New Zealand olive oil(b)
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C14:0 Myristic acid
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0,03-0,07
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-
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-
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-
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|
C16:0 Palmitic Acid
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9,0-18,0
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12,5-14,0
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10,0-14,0
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8,6-12,9
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C16:1 Palmitoleic Acid
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3,0-9,0
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4,0-5,0
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0,4-1,3
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0,3-0,7
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C17:0 Heptadecanic Acid
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-
|
-
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0,02-0,1
|
-
|
|
C17:1 Heptadecanoic Acid
|
-
|
-
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0,07-0,16
|
-
|
|
C18:0 Estearic Acid
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0,4-1,0
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0,2-0,4
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1,4-2,0
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2,1-2,8
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|
C18:1 Oleic Acid
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56,0-74,0
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70,0-74,0
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75,0-81,0
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77,0-82,6
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C18:2 Linoleic Acid
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8,0-19,0
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9,0-10,0
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4,5-9,0
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4,6-7,5
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C18:3 Alpha Linolenic Acid
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0,0-2,0
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0,3-0,6
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0,6-0,8
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0,5-0,7
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C20:0 Araquidic Acid
|
0,0-1,05
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0,1
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0,2-0,4
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0,0-0,6
|
|
C20:1 Gadoleic Acid
|
-
|
0,1
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0,2-0,35
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0,0-1,4
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(a) Information supplied by the author.
(b) Eyres et al. (2003)
(c) Information supplied by the engineering agronomist Ángela Casté.
Phytosterols and Phytostanols
Phytosterols and phytostanols (the saturated form of phytosterols) are esterols of plant origin whose chemical structure is very similar to cholesterol. Phytosterols differ structurally from cholesterol by a methyl or ethyl group in the hydrocarbonate side chain of the molecule. In phytosterols the hydrocarbonate chain is formed by 9 or 10 carbon atoms, some of which present a double bond (stigmasterol), while in cholesterol this chain is formed by 8 carbon atoms and is saturated (Figure1) (1,4,7). |
