Avocado Oil Health Benefits: What You Need To Know

If you have been using olive oil for sometime, then it is good for you to know that there is a better, healthier alternative that is now rising in popularity: avocado oil. Like olive oil, avocado oil comes from the flesh surrounding the seed, which makes it unique since most plant oils are extracted from the seed itself.

Abundant in beneficial fats, the avocado contains more potassium than a banana and more protein than any other fruit, in addition to decent amounts of magnesium and antioxidants. It is one of only a few natural sources of the potent compound betasitosterol, a powerful phytosterol that positively impacts lipid and cholesterol levels in the body, and, according to research, may inhibit cell division of cancerous cells, reducing the risks of heart disease and certain cancers. Compared to that of olive oil, avocado oil contains twice the amount of betasitosterol.

Avocado oil has a lot of properties that make it beneficial in many ways and is less allergic than coconut or nut-based oils, making it a popular ingredient in both recipes and beauty products. Listed here are the health benefits of avocado oil (culinary and cosmetic) that you need to know:

Aids In Nutrient Absorption 

On its own, an avocado is a good source of nutrients. One half of an avocado contains about:

  • 26 percent of the recommended daily amount (RDA) of vitamin K 
  • 20 percent of folate RDA 
  • 17 percent of vitamin C RDA 
  • 13 percent of vitamin B5 and B6 RDA
  • 14 percent of potassium RDA 

The avocado's nutrient content comes with 160 calories, two grams of protein and 15 grams of healthy fats. Avocado itself is a low-carb friendly plant food because although it contains nine grams of carbohydrates, seven of those are fiber with only two "net" carbs. Its oil also improves absorption of other food.

Monosaturated Fats 

Although technically a fruit, the avocado has high amounts of fat. In fact, over 75 percent of its calories are from fat. Fortunately, it is good to know that the fat found in avocado oil is mostly oleic acid, a monosaturated fat that gives olive oil its "superfood" status 
and the Mediterranean diet a good reputation. Studies have shown that oleic acid aids in reducing not only inflammation, but also the risk of getting certain cancers. 


Unlike olive and coconut oils, avocado oil is consistent in its positive effects to your heart. Large studies had shown that the avocado's monosaturated fats benefit the heart. Considered a cholesterol-lowering food, avocado can improve balance of good (HDL) and bad (LDL) cholesterol in the body. 

With this in mind, avocado oil is beneficial in reducing the risk of coronary heart disease by reducing its risk factors, which include:

  • Lowering LDL levels
  • Improving HDL levels
  • Reducing triglyceride levels
  • Improving blood clotting factors to reduce risk of dangerous clots
  • Improving insulin sensitivity

Healthy Cooking Oil

Unlike olive oil, which is controversial for its use in high-heat cooking and frying, avocado oil has a mild flavor with a higher smoke point. When cooking, it preserves nutrients at higher temperatures. 

Diet And Allergen-Friendly

Avocado oil is great for those practicing various diets and with sensitivity to certain foods. In addition, the avocado's fat content are considered soothing to the digestive system and easy to digest.

Gum Health 

Strong evidence suggests that avocados (and by extension, avocado oil) are good for your mouth. 

One study found that use and consumption of avocado oil reduces risk of periodontitis, or gum disease. In other words, the more avocado oil you consume, the less the likelihood to get gum disease. The study then concluded that avocado oil has certain properties that reduce pro-inflammatory cytokines that are present in gum disease.

Smoother Skin 

An avocado by itself great for your skin, but avocado oil is shown by research to be even more beneficial. A natural source of vitamin E, avocado oil contains polyhydroxylated fatty alcohols that not only reduce skin damage, but also tighten skin and reduce wrinkles, 
making it an excellent choice for maintaining skin health since people find it a great moisturizer all by itself. It is also an excellent alternative to coconut or almond oils, especially if you are allergic to either.

A 2001 study published in the Journal of Dermatology showed that a cream containing avocado oil and vitamain B12 is good in dealing with psoriasis (red, scaly patches on the skin). That same mixture is later listed by the University of Maryland Medical Center as a psoriasis remedy. 

Eases Joint Pain 

Avocado oil may benefit those with joint pain and arthritis especially in conjunction with the fruit's other benefits since it increases the absorption of nutrients found in other food, aiding the joints in many ways.

Stronger Hair

Avocado's composition of essential fatty acids aids in maintaining hair health. It is especially true in the case of avocado butter, a concentrated avocado oil that is used in certain shampoos.

avocado Avocados are packed with vitamins, healthy fats, fiber, potassium, and more. Photo courtesy of Pixabay