Fats, oils. Nutrients in fruit oils. Part 2
Fruit oils like olive oil, avocado oil, and coconut oil often contain phytonutrients and antioxidants, which are beneficial for your health. Here is a deeper dive into which nutrients are in which oils.
Why Fruit Oils Contain Phytonutrients and Antioxidants:
Minimal Processing: Many fruit oils, particularly extra virgin or cold-pressed varieties, are extracted with minimal processing, preserving the natural compounds found in the fruits. This helps retain phytonutrients and antioxidants that would otherwise be lost in more refined oils.
Natural Composition: Fruits themselves are rich in vitamins, minerals, and other beneficial compounds. When the oils are extracted, especially from nutrient-dense fruits like olives and avocados, these nutrients can be concentrated in the oil.
Key Phytonutrients and Antioxidants in Fruit Oils:
Olive Oil (extra virgin first cold-press)
Polyphenols: Powerful antioxidants that reduce oxidative stress and inflammation.
Vitamin E: A fat-soluble antioxidant that protects cells from damage.
Oleic Acid: A monounsaturated fatty acid that has anti-inflammatory properties.
Avocado Oil
Lutein: A carotenoid that supports eye health.
Vitamin E: Like olive oil, avocado oil is rich in this antioxidant.
Phytosterols: Compounds that can help reduce cholesterol levels.
Palm Oil (sustainable rainforest certified)
Lycopene: A carotenoid just like avocado oil.
Alpha and Beta Carotene: essential for vision, immune function, and skin health.
Vitamin E: Tocotrienols and tocopherols have potent antioxydant properties, brain health.
CoQ10: A compound that plays a key role in energy metabolism and skin health.
Squalene: An antioxidant that promotes healthy aging and skin health.
Phytosterols: These plant compounds like beta-sitosterol can help lower cholesterol by blocking its absorption in the intestines.
Coconut Oil (virgin, certified organic)
Lauric Acid: A saturated fat that has antimicrobial properties.
Polyphenols: Found in unrefined coconut oil, these antioxidants have anti-inflammatory effects.
Benefits of Phytonutrients and Antioxidants:
Reduced Inflammation: Antioxidants and certain phytonutrients can help reduce inflammation in the body, lowering the risk of chronic diseases like heart disease, diabetes, and arthritis.
Improved Heart Health: Compounds like polyphenols in olive oil have been shown to improve heart health by lowering blood pressure, reducing LDL (bad) cholesterol, and preventing the oxidation of LDL cholesterol, which can lead to atherosclerosis.
Enhanced Skin Health: The antioxidants in fruit oils, especially Vitamin E, help protect the skin from oxidative damage, keeping it healthy and youthful.
Support for Immune Function: Antioxidants and phytonutrients can boost the immune system by protecting cells from damage and supporting overall cellular function.
Prevention of Chronic Diseases: Regular consumption of antioxidants and phytonutrients is associated with a lower risk of many chronic diseases, including cancer, neurodegenerative diseases, and metabolic disorders.
Neuroprotection: Vitamin E, tocotrienols, have been shown to have neuroprotective effects, potentially reducing the risk of conditions like Alzheimer’s disease.
Incorporating Fruit Oils in Your Diet:
Using fruit oils like extra virgin olive oil or avocado oil in your diet can provide these phytonutrients and antioxidants regularly, enhancing your overall health. These oils can be used in cooking, salad dressings, or drizzled over dishes for added flavor and nutritional benefits.
