Face masks, not to be confused with those old COVID facial coverings, should belong to anyone’s skin care regimen. Applying a face mask is an amazing self-care ritual that helps you recharge the batteries. Aim to do a face mask two times per week to make your skin look and feel great. The only problem with face masks is that they can make a dent in your bank account if you enjoy them regularly. 

That’s all going to change when you start making your own face masks, like the one in this article. Not to mention, a lot of people already have the necessary ingredients for face masks at home. Most of them contain ingredients you keep in the pantry, minus some essential oils and clays or powders. This recipe contains bentonite clay, raw honey, apple cider vinegar, avocado oil, and cedarwood, sweet orange, and frankincense essential oils. 

Powdered vs. Liquid Face Masks

Ultimately, it comes down to a matter of preference. In order to apply a powdered face mask, you need to mix it with water or another liquid. Liquid face masks don’t require any additional liquids and you can easily apply them out of the bottle. Depending on the liquid face mask, though, it may or may not contain preservatives in the formulations to combat the increased risk of bacterial growth. Some synthetic preservatives can irritate the skin, but not all liquid face masks are created equal. Continue reading to learn why we love the face masks in this article. 

Honey

Incorporating honey into your skin care regimen can help calm inflammation on the skin. Many people say that they experience notably calmer and smoother skin after using honey. Additionally, honey exhibits antibacterial and antioxidant properties that may help clean out the pores. Some studies found that honey can kill several types of bacteria, but it has not been effective at killing the type of bacteria that causes acne. It may help soothe or reduce the intensity of a breakout, as opposed to getting rid of it entirely. One study found that combining honey with cinnamon bark may offer enough antibacterial properties to fight the primary bacteria that causes acne. 

Bentonite Clay

According to researchers, bentonite clay works by adsorbing oils and bacteria from the skin. It does this by sticking to the molecules or ions in the bacteria, and as you wash clay away from the body, it removes those impurities. Bentonite clay also contains iron, magnesium, and calcium, which may provide additional benefits. The clay works to remove sebum from the skin’s surface, which may help reduce the severity of breakouts. There are many anecdotal reports that say bentonite clay helps to clear up the skin and make it appear younger, but research is needed on this matter. The important thing to remember about bentonite clay is that you should never use metal bowls or utensils to mix bentonite clay with other ingredients. Use glass bowls and wooden utensils because the clay can adsorb some of the metal’s properties over time. 

DIY Honey Clay Face Mask

Ingredients:

• 2 tablespoons each: raw honey, avocado oil, and apple cider vinegar
• 5 drops each: sweet orange, cedarwood, and frankincense essential oil
• 1/4 cup bentonite clay

Instructions:

• In a glass bowl, combine the honey, avocado oil, apple cider vinegar, and the different essential oils with a wooden utensil. 
• While you’re stirring, pour in the bentonite clay and continue stirring until you get a smooth, thick consistency. 
• Transfer the mixture to a glass container and store in a cool, dry place. 
• Spread a thin layer of the mask on your face and leave on for 10 minutes. 
• Rinse with warm water and scrub away with a gentle exfoliant. Pat your face dry.

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How great is it that you get to enjoy the beautiful summer months? The sun rises early, sets late, and you get to enjoy hiking, gardening, beach or lake days, and backyard barbecues. As incredible as all that sounds, the bugs, depending on where you live, can be relentless. From mosquitos and ticks to chiggers and spiders, summertime can be a brutal time for bug bites. Fortunately, you can be ready to soothe that itchiness with a homemade plantain salve. 

What Is Plantain? 

Let us first clarify one thing regarding the name of this herb. Despite sharing the same name, plantain weed is unrelated to plantain fruit. With a long history as a healing plant, plantain is widely known in the herbalist community as “nature’s band-aid.” Plantain (Plantago major), grows naturally in many yards and fields all over the United States. It only came to the U.S. by way of new settlers from other countries. Natives in both America and New Zealand referred to plantain as “Englishman’s foot” or “white man’s foot.”

Believe it or not, you can find plantain weed in most yards and fields across the U.S., and it will take over unless you control it. It grows as a rosette with leaves that surround the stem at the base. The leaves are more oval and somewhat large, with the stems standing above them with seeds at the top. No matter the variety of plantain weed, all of them work interchangeably, so you don’t have to worry about which one is more potent for your DIY salve. 

Plantain Benefits

Plantain weed has a long list of benefits for both internal and external uses. For the purpose of this article, we will focus on plantain’s benefits for the skin. Exhibiting antibacterial, anti-inflammatory, and astringent properties, plantain may help relieve a variety of common skin ailments and bug bites. Historically, plantain leaves were used to help heal minor wounds, scrapes, cuts, bumps, infections, bruises, and burns. 

On its own, plantain weed is a complete medicine, meaning you don’t need to add anything to it to create an effective herbal remedy. At the same time, you can incorporate other herbs or ingredients to incorporate other soothing benefits, which is especially beneficial for relieving bug bites. Typically, it isn’t the actual bite that causes the itch; rather, it is an anesthetic that the bug injects you with as it drinks your blood! If you are allergic to that anesthetic, the body attacks the substance with white blood cells, causing the area to become inflamed and red. 

The salve in this article calls for you to infuse dried plantain leaves into a carrier oil of your choice. We listed sweet almond oil, but you can use olive oil, avocado oil, coconut oil, or jojoba oil if you prefer. Once you infuse the oil, you will melt beeswax and mix in the infused oil with it before allowing it to solidify at room temperature. The beeswax helps moisturize and protect the skin, which may help relieve itching. It also creates a barrier on the skin that protects the bite to promote healing. 

DIY Plantain Salve

Ingredients:

• 1 cup dried plantain leaves
• 1.5 cups sweet almond oil (or carrier oil of choice)
• 1 ounce beeswax

Instructions:

• Put the dried plantain leaves into a glass pint jar and pour the oil in to cover the leaves. 
• Screw on the lid and allow the oil to infuse for about four to six weeks. Ideally, place the jar in a cool spot away from direct sunlight. 
• Once the oil has infused, strain the leaves from the oil through a fine mesh sieve and make sure to press out any remaining oil from the leaves. 
• Pour one cup of the plantain infused oil into the top of a double boiler over medium-low heat and add the beeswax. Stir occasionally until the beeswax is fully melted. 
• Remove from heat and stir more to combine. Pour the mixture into several small tins or jars and allow the salve to set at room temperature (this will take a couple hours). 
• The plantain salve is ready to use once it is solidified. The salve will keep fresh for a year if kept in a cool, dry place.

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You have probably come across a recipe (or 10) that you absolutely love, but you are missing one or two ingredients. Maybe the recipe has a less-than-optimal ingredient, so you go on the hunt for a healthier substitute. Typically, that unhealthy ingredient is vegetable oil, but most people don’t know that that is even unhealthy. 

Why is it that so many people consider vegetable oil a healthy ingredient? Well, many people see words like “cholesterol-free” or “heart healthy” on the label. Unfortunately, vegetable oil tends to be highly processed and lacking in nutrients. On the other side of the coin, it is highly versatile, which is why you see it as an ingredient in salad dressings, baked goods, or general cooking recipes. 

Unlike actual vegetables, vegetable oils are not nutrient-dense whole foods. Canola, corn, soy, sunflower, and safflower oils are highly inflammatory because they are rich in pro-inflammatory omega-6 fatty acids. Omega-6s are not as chemically stable as other fats and they break down easily when exposed to light, heat, or oxygen. By the time these vegetable oils make it to your kitchen, the omega-6s have already been oxidized, and oxidized fats contribute to inflammation in the body. 

The Best Substitutes For Vegetable Oil For Salad Dressings

Make your salad dressings taste better and skip the extra additives and fillers when you replace vegetable oils with healthier options. You need a quality oil to pair with an acidic component, such as vinegar or lemon juice, for a great salad dressing. The following oils not only add better flavor to your dressings, but they also offer more health benefits. 

Pumpkin Seed Oil

Pumpkin seed oil exhibits a slightly nutty flavor profile, which is reminiscent of walnut or hazelnut oils. That makes it an excellent choice for salads, but you can also incorporate it into dessert recipes. Pumpkin seed oil also supports cardiovascular function. 

Flaxseed Oil

Need a boost of omega-3 fatty acids? Make flaxseed oil your next oil choice when making a salad dressing. Omega-3s have been linked to better brain and heart function! You can also use flaxseed oil as a topping for pasta dishes, but don’t incorporate it into the cooking process or it may impart an unpleasant flavor. 

The Best Substitutes For Vegetable Oil In Baked Goods

Need a healthier substitute for vegetable oil in your baking recipes? You don’t even have to use other oils! For example, you can use the following:

Applesauce

Applesauce is the way to go if you want to infuse your baked goods with more fiber and phytonutrients. This is a simple enough swap that works in everything from muffins to pancakes and beyond. Make sure to do your research about the ratio for how much applesauce to use when you sub it for vegetable oil. 

Mashed Bananas

Mashed bananas are not only great for banana bread, although they do make that bread 100% delicious. Bananas work as a vegetable substitute in almost any baked good and may help you reduce the sugar content in the recipe as well, due to their natural sweetness. Mashed bananas will add moisture to baked goods without vegetable oil, and the added fats may replace the need for excess sugar. 

The Best Substitutes For Vegetable Oil When Cooking

Vegetable oil is a neutral oil, meaning it doesn’t impart its flavor into whatever you are cooking. Other healthier oils, such as olive and avocado oils, may have stronger flavors that enhance what you’re cooking. 

Extra-Virgin Olive Oil

One of the most popular swaps for vegetable oil is extra-virgin olive oil (EVOO). Cold-pressed EVOO is the optimal choice and has powerful heart-healthy, anti-inflammatory effects. There is some debate about cooking with olive oil at high temperatures, so stick with low or medium temps for cold-pressed EVOO. 

Avocado Oil

Avocado oil is a great oil to cook with because it has a high smoke point. For this reason, you can use it with all sorts of dishes and preparations. Avocado oil also has high levels of lutein and oleic acid, both of which benefit heart and eye function. 

Sesame Oil

Typically used as a flavoring oil, sesame oil offers a unique nuttiness. In the right recipe, sesame oil can be a great replacement for vegetable oil. Just be mindful of the strong flavor. It can be a great oil to use on broccoli or green beans in the air fryer. Plus, it is naturally rich in an assortment of antioxidants.

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As people become more aware of the chemicals in commercial skin care products, they slowly transition to natural alternatives. According to research, the average woman applies more than 200 chemicals to the skin during her skin care routine. The skin can absorb those chemicals, whereby they end up in the bloodstream. Not only does this decrease the overall health and appearance of the skin, but it also causes internal damage to bodily organs and systems. 

Within recent years, carrier oils increased in popularity as natural options to improve skin health. These oils, which are not the same as essential oils, work to nourish, moisturize, and care for the skin. Carrier oils come from the fatty portion of a plant, typically from seeds, nuts, or kernels. In the case of avocado oil, for example, the oil is extracted from the avocado fruit. While carrier oils have countless therapeutic properties, not all are meant for every skin type. For example, one carrier oil that assists one person with acne reduction may not benefit another person the same way. 

Check out some of the most common carrier oils below and see which one works best for your skin type. When you purchase these oils, make sure to purchase high quality varieties. There’s one for each skin type, so if we somehow didn’t include one for you, let us know in the comments below. 

Carrier Oils For Oily Skin

Tamanu Oil

Known for the anti-inflammatory, antioxidant, and antibacterial properties, tamanu oil helps to fight bacteria and accelerate wound healing. It comes from tamanu nuts and is an excellent oil for oily, acne-prone skin. Some preliminary research studies found that it may help reduce the appearance of stretch marks and scars. The anti-inflammatory properties may also help relieve itching associated with eczema. 

Sweet Almond Oil

Sweet almond oil is a hypoallergenic carrier oil that’s great for all skin types. It’s particularly beneficial for people with sensitive or oily skin. The fatty acids in sweet almond oil work to remove excess sebum, which can clog pores and lead to breakouts. Let almond oil clear excess oil so your skin can be clean and bacteria-free. It also has emollient properties, meaning it helps your skin retain moisture.

Carrier Oils For Combination Skin

Jojoba Oil

Jojoba oil is perfect for all skin types, working to enhance moisture and offer skin protection. Technically speaking, jojoba oil is a liquid polyunsaturated wax that has a similar consistency to the skin. Because of this, jojoba oil can effortlessly mix with sebum to form a thin, protective layer. Not only does it allow the skin to breathe, but it also keeps moisture in. It has the potential to fight acne and may even offer anti-aging and regenerating properties. 

Pomegranate Seed Oil

First of all, pomegranate arils are excellent for the skin because of the impressive antioxidants. The same goes for pomegranate seed oil, which works to promote a youthful glow by rejuvenating skin cells. The anti-inflammatory and antioxidant properties offer protection for all skin types, and may even keep your skin safe from UVB damage. 

Coconut Oil

Coconut oil may be the holy grail of carrier oils. It contains a diverse mix of antioxidants and beneficial fatty acids that help protect against premature aging and moisture loss. Additionally, coconut oil exhibits antibacterial, anti-inflammatory, and anti-fungal activity that may fight acne and candida. Coconut oil is a natural moisturizer that is safe to use on dry, sensitive, or oily skin. If you have oily skin, however, don’t lather coconut oil on your face because it may increase the risk of breakouts. 

Carrier Oils For Dry Skin

Avocado Oil

Extracted from dried avocado fruit, avocado oil is a thick oil that can penetrate the deepest layers of the skin. Naturally rich in vitamin E and omega-3 fatty acids, avocado oil helps to encourage cell growth and increase collagen production. People with dryer skin benefit from avocado oil because it noticeably improves moisture levels. Because it is a heavier carrier oil, introduce it slowly as a body moisturizer before slathering it on your face. 

Rosehip Seed Oil

This deeply moisturizing carrier oil is excellent for anyone who has skin in need of moisture. Rosehip seed oil contains vitamins A, C, E, and myriad antioxidants that contribute to healthier skin. It’s actually one of the richest plant-based sources of vitamin C, which is great for your collagen! The antioxidants work to reduce sun damage and may even inhibit the development of aging spots. The essential fatty acids in rosehip seed oil may also neutralize free radicals, which can reduce fine lines and wrinkles. 

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Get ready to spice up your life and refresh your palate with this new refreshing raw vegan cucumber salad. Skip the leafy greens this time, folks, and save them for a rainy day. This salad is all about the crunchy cucumber, which offers a lovely crisp texture that helps to promote hydration. At its core, this salad is merely a mound of thinly sliced cucumbers, but the dressing is the real star of the show, offering acidic, spicy, and herbaceous notes from the cilantro and mint, which elevate the dish’s aromatic qualities.

The dressing combines tangy apple cider vinegar, a touch of coconut aminos, and a hint of fresh lime juice to create a zesty kick. You cannot forget the red pepper flakes, which bring the spicy kick to the flavor party. Because this dressing includes coconut aminos, you don’t want to use a very flavorful oil. We used avocado oil, as opposed to olive oil, for the neutral flavor. It’s also full of healthy fats! Add all of those things together and you have an incredibly harmonious dressing that effortlessly envelops the crisp cucumber slices with impressive flavor that your taste buds cannot resist.

Last, but certainly not least, garnish the salad with a hefty serving of sesame seeds. If you’re feeling a little daring and crave a little more intensity, add some thinly sliced red onion or chopped green onion to the salad. Spring is the perfect time to enjoy this salad, which is ideal for warmer days. It’s truly a delightful culinary experience that is both nourishing and satisfying.

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You do not typically see cucumbers in a coleslaw recipe. Traditionally, you have green and purple cabbage, carrots, and potentially some other ingredients, such as apples, herbs, or nuts. This slaw is a slight departure from the traditional recipe, especially in regards to the dressing. A typical coleslaw dressing is mayonnaise-based, but you cannot have that while cleansing. Instead, we went a slightly Asian route and created a highly addictive, somewhat spicy ginger dressing. You lightly dress the slaw in the dressing, being careful not to douse the slaw in it. Doing so will cause the cucumbers to become a bit soggy.

If you don’t want to serve it as a slaw, you can simply cut the cucumber and carrots into thicker sticks to dip in the ginger dressing, omitting the cabbage because nobody dips shredded cabbage. Planning on making a bigger batch for a potluck or gathering? Leave the dressing on the side so that the cucumbers don’t get soggy.

Unlike traditional Asian dressings, this one calls for apple cider vinegar in place of rice vinegar. Apple cider vinegar has a bit more bite to it than rice vinegar, but that works with the naturally sweet coconut aminos. You’ll also notice that the dressing calls for avocado oil, not olive oil. The reason for this is because olive oil’s flavor can be a bit strong for an Asian-inspired dressing. Avocado oil has a more neutral flavor that doesn’t take away from the other ingredients.

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Did you ever think of putting coffee grounds on your skin? Did you have the same thought about oats? If you did, then you clicked on the right article! This homemade face and body scrub is incredibly easy to make and helps nourish the skin. Learning about the different uses of ingredients, especially foods, can open your world to exciting possibilities. Plus, there are many benefits to scrubbing different foods on the skin. 

Is Coffee Good For Your Skin?

In short, yes, or it is possible that caffeine encourages healthier skin. A 2013 study found that caffeic acid, an antioxidant in coffee, may enhance collagen production, which works to reduce signs of aging. A separate study from 2015 found a link between drinking coffee and reduced signs of “photoaging.” In the case of the study, photoaging referred to pigmented spots and wrinkles. 

There is one caveat about coffee and cosmetics. Most coffee-related research focuses on drinking coffee or using cosmetic products that contain caffeine. Most studies do not focus on coffee scrubs, so it is difficult to generalize the results of these studies in relation to the coffee scrub in this article. That said, there is likely no harm in using a coffee scrub on your body. Much like other exfoliants, coffee scrubs can help:

• Unclog pores
• Slough away dead skin cells
• Temporarily reduce the appearance of cellulite
• Brighten skin

Are Oats Good For The Skin?

Much like coffee, oats are best known for their culinary uses. Oats have been a cultivated food source for humans for over 3,000 years. Some researchers note that the oldest cultivated oat grains date back to the early Bronze Age. Despite the mass consumption of oats, people have used them for a variety of cosmetic purposes, including natural skin cleansers. One of the primary benefits of oats is that they help to hydrate and nourish dry skin. Many studies show that skin care products containing oatmeal can reduce skin dryness and associated symptoms, such as itching, flaking, or tightness. In addition to keeping the skin well-hydrated, oats also help to balance the skin’s pH. Oats are essentially a pH buffer, helping your skin maintain a healthy pH of around 5.0.

Does Avocado Oil Encourage Healthier Skin?

Avocado is naturally rich in vitamin E, potassium, and lecithin, all of which work to nourish and moisturize the skin. The skin’s outermost layer, the epidermis, can easily absorb these nutrients, which can encourage the formation of healthy, new skin. The antioxidants in avocado oil may help to repair damaged skin or soothe irritated skin and redness. That makes avocado oil a helpful ingredient for people with psoriasis or eczema. Finally, some studies have suggested that avocado oil may help ease the symptoms of sunburn. A 2011 review of studies found that the vitamin E, protein, essential fatty acids, and beta-carotene in avocado oil help soothe the skin and encourage healing. 

DIY Face And Body Scrub

Ingredients For Coffee Infused Oil:

• 1 cup avocado oil
• 1/2 cup coffee grounds

Ingredients For Scrub:

• 8 tablespoons coffee grounds
• 4 tablespoons oats
• 4 tablespoons coffee infused oil
• 20 drops vanilla essential oil

Instructions:

• To make the coffee infused oil, put the coffee grounds into a glass jar and pour the avocado oil into the jar. Screw the lid on and let it sit in the sun for a few weeks, shaking every so often. 
• After a few weeks, strain the oil through a cheesecloth and save the strained oil to make the scrub. 
• Add the coffee grounds and oatmeal to a blender or food processor and blend until you get a fine powder. 
• Pour in the blended mixture into a bowl and then add in the coffee infused oil and essential oil. Mix well until you achieve an even consistency. 
• To use, mix this scrub with a little water and spread over your face and body. Rinse with lukewarm water and then finish your skin care routine.

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The mighty avocado is more than an ingredient that restaurants charge extra for. It is a tropical fruit that exhibits an impressive nutrition profile. It is naturally rich in vitamins, minerals, antioxidants, and healthy fats that help to keep the body healthy and strong. That probably isn’t news to you if you aren’t a stranger to guacamole, chocolate avocado pudding, or avocado toast. 

What you may not realize is that avocados benefit the skin, whether you eat them or apply them topically. Because they contain a lot of antioxidants and vitamin E, avocados are great for people with sensitive skin. In this article, we’ll detail a few skin benefits of avocados and why they are common ingredients in skin care products.

Avocado Oil And Avocado Extract In Skin Care

Avocado oil and avocado extract are not the same. Both are derived from the avocado fruit, but the oil is pressed from dried avocado pulp, which contains the fruit’s skin and pit. Avocado extract tends to be derived from the fruit and leaves of the avocado tree. The fruit’s extract is a concentrated liquid that has been the focus of many recent studies for its therapeutic benefits in medical settings. 

Although both avocado oil and avocado extract have their place in skin care products, avocado oil is used more commonly. It is naturally rich in monounsaturated fatty acids, including oleic acid, and vitamins A, C, and E. Due to the oil’s high fat content, it is very useful in skin care products intended for dry or chapped skin. Continue reading to learn more about the skin benefits of avocado oil and extract.

Rich In Antioxidants

According to several studies, the avocado fruit, the oil, and the extract contain a lot of antioxidants, especially polyphenols and carotenoids. These antioxidant compounds work to protect the skin from damage caused by free radicals, which commonly form after exposure to UV rays, pollution, and environmental aggressors. The accumulation of free radicals on the skin can damage the DNA of skin cells, which contributes to premature signs of aging. Neutralizing these free radicals can protect the skin and keep it healthy. 

Avocado oil is commonly used in facial cleansers and eye serums for this reason. When combined with other ingredients, such as olive oil or sweet almond oil, it can help remove dirt, oil, and other impurities without stripping the skin of its natural barrier. Avocado oil also provides long-lasting moisture, which is especially beneficial for people with dry skin. 

A Powerful Moisturizer

As we were just saying, avocado oil is an excellent ingredient that keeps the skin moisturized. The oil contains about 62% lipids, most of which are monounsaturated and polyunsaturated fats. Studies confirm that avocado oil can easily penetrate the skin’s moisture barrier more effectively than other plant oils. That makes avocado oil great for people with dry or flaky skin. You may see avocado oil or extract in moisturizers or hydrating masks for this reason. These creams and masks may help minimize water loss, creating more supple, hydrated skin. These tend to be great for all skin types, but always do a patch test on your arm to see if you develop a reaction. 

Offers Soothing Benefits

If you have sensitive skin, inflammation may be a daily occurrence, whether you are aware of it or not. Inflammation is one of the skin’s responses to irritants, including pollution, extreme temperatures, or harsh ingredients. Eczema, for example, is an inflammatory skin condition. Avocado oil may help soothe the appearance of irritated skin. It offers moisturizing properties that may help soften parched or callused skin. Apply a generous amount of avocado oil to dry feet or hands before bed, and then wear socks and gloves. That will prevent the oil from staining sheets while locking in moisture for softer skin in the morning.

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Avocado oil, much like avocados, is a great source of healthy fats. Through various research studies, it has demonstrated an ability to protect and support heart health. It also provides antioxidant and anti-inflammatory compounds, including vitamin E and carotenoids. Not only is avocado oil nutritious, but it is also safe for high-heat cooking. You can use it in various ways to incorporate more heart-healthy fats into your diet. Continue reading to learn about five impressive health benefits of this oil. 

A Great Source Of Vitamin E

Vitamin E is a great nutrient that helps protect cells against oxidative damage, which could potentially increase the risk of chronic diseases. It is involved with cellular communication, metabolic processes, and immune function. Vitamin E works to support heart health by improving blood flow and preventing blood clotting. It may also prevent oxidative changes to LDL cholesterol. If there are oxidative changes to LDL cholesterol, you may have an increased risk of atherosclerosis, or plaque build-up in the arteries. 

Although vitamin E is essential to your overall health, a large majority of the population in the United States doesn’t consume the recommended daily intake (RDI). In fact, studies suggest that 96% of women and 90% of men in the United States have insufficient vitamin E intake. Just two tablespoons of avocado oil can provide seven milligrams (mg) of vitamin E, which satisfies 47% of the RDI. Do your best to purchase unrefined, cold-pressed avocado oil, as that contains more vitamin E than refined versions.

May Support Heart Health

As previously mentioned, vitamin E may help improve blood flow and prevent oxidative changes to LDL cholesterol. Vitamin E is rich in monounsaturated fatty acids and contains polyphenols, all of which help reduce the risk of heart disease. Using avocado oil in place of butter and other saturated fats may help reduce LDL cholesterol levels. A small study involving overweight participants monitored reactions when they replaced butter with avocado oil in a high-fat, high-carb meal. Post-meal levels of LDL cholesterol, total cholesterol, and inflammatory markers all reduced. More research and larger studies are necessary to determine avocado oil’s full effects on heart health.

Rich In Fatty Acids

Avocado oil is composed of 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fatty acids. According to researchers, diets rich in monounsaturated fatty acids can help protect against heart disease. One study found that people who consumed monounsaturated fatty acids from plant sources had a significantly lower risk of dying from cancer and heart disease. The study showed how replacing saturated fatty acids with monounsaturated fatty acids from plant sources reduced risk of mortality. One of the primary fatty acids in avocado oil, oleic acid, may support healthy body weight by regulating appetite. 

Contains Antioxidant Compounds

Some of avocado oil’s plant compounds include proanthocyanidins, polyphenols, and carotenoids. These compounds work to regulate inflammation and protect against oxidative damage. Studies confirm that diets rich in carotenoids and polyphenols can help protect against heart disease and neurodegenerative diseases. As stated earlier regarding vitamin E, the refining process of avocado oil can significantly reduce the antioxidant content. Be sure to purchase unrefined, cold-pressed avocado oil for this reason. 

May Benefit Eye Health

Avocado oil and avocado  are good sources of lutein, a carotenoid and antioxidant that is naturally found in the eyes. According to research, a diet rich in lutein and zeaxanthin, another carotenoid, is essential for optimal eye health. In fact, these two carotenoids may help reduce the risk of cataracts and macular degeneration, both of which are common age-related eye conditions. The body does not produce lutein on its own, so you have to obtain it through your diet. Enjoying avocado and avocado oil may help increase your lutein intake to support your eyes.

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A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease. 

Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats. 

Benefits Of Plant Fats

The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health. 

Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils. 

Benefits Of Vegetable Oils And Grains

During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems. 

Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats. 

Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks. 

How To Increase Your Intake Of Plant Fats

Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan. 

What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!

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