Mayonnaise: Health Benefits & Uses
Mayonnaise, when made with healthy oils like olive or avocado, provides unsaturated fats, vitamins, and fat-soluble nutrient absorption support. It also has topical applications for skin and hair. However, it is high in calories and fat, so moderation is key.
Nutritional Benefits (Moderate Consumption)
- Healthy Fats
- Rich in monounsaturated and polyunsaturated fats from oils like olive or avocado, supporting heart and brain health and potentially lowering LDL cholesterol.
- Vitamins
- Provides Vitamin E (antioxidant, immune support) and Vitamin K (blood clotting).
- Nutrient Absorption
- Fats aid absorption of fat-soluble vitamins (A, D, E, K) from other foods, especially vegetables in salads.
- Omega-3 Fatty Acids
- Depending on the oil used, can contribute omega-3s, important for cardiovascular and brain health.
Other Uses & Benefits
- Skin & Hair: Moisturizes skin and conditions hair due to fatty acids and egg content.
- Culinary: Adds moisture and richness to baked goods, sauces, and salads.
- Dietary Flexibility: Can be used in low-carb or keto diets; low-fat or vegan versions are available.
Considerations
- High Calorie: Very calorie-dense; portion control is essential for weight management.
- Oil Quality Matters: Olive or avocado oil is preferable to soy oil, which is high in omega-6.
- Raw Egg Risk: Traditional mayo with raw eggs carries a slight risk of salmonella; use pasteurized or commercial versions if concerned.