8 Surprising Benefits of Avocado Oil

by John Staughton (BASc, BFA) last updated -

Avocado oil can provide an incredible boost to your overall health including protecting heart health, optimizing nutrient uptake, stimulating growth and repair, treating arthritis, improving oral hygiene, eliminating inflammation, aiding in weight loss efforts, protecting vision, defending against cancer and decreasing risk of birth defects. There are some side effects to avocado oil, but only when it is consumed in high amounts, or if there is an allergy to avocados. These side effects can include topical inflammation or gastrointestinal problems, as well as nausea and vomiting. However, for the majority of people, this oil can actually be one of the healthiest things to add to your daily or weekly intake.

Avocado oil is derived from the avocado fruit, from a tree bearing the scientific name Persea Americana, native to Mexico. This cooking oil is pressed from the fruit and used in a wide variety of ways. As a cooking oil, it is highly sought after because it has a very high smoke point – 520 degrees F for unrefined oil. This means that it is very difficult to compromise or neutralize many of the chemicals and nutrients, making it healthy even when frying food in the oil. [1]

However, as an element of natural health practices and cosmetic products, it delivers monounsaturated and polyunsaturated fats to the body, which are the “good” forms of cholesterol. [2]

A close-up shot of avocado oil placed in front of sliced avocados

Avocado oil is used as a cooking oil and to make cosmetics. Photo Credit: Shutterstock

Avocado Oil Benefits for Health & Beauty

People often use avocado oil when suffering from high blood pressure, skin conditions, chronic disease, oxidative stress, arthritis, obesity, high cholesterol, poor vision, gingivitis, inflammatory issues, and nutrient deficiencies, as well as people who are at a high risk of developing cancer.

Skin Care

High levels of vitamin E, along with other potent antioxidants, make avocado oil ideal for clearing up skin conditions. Vitamin E has certain antioxidant effects, helping to stimulate the growth of new cells, protecting the skin against infections, reducing inflammatory problems, including eczema and rosacea, and improving the appearance and youthfulness of your skin. [3]

Anticancer Potential

According to a paper published in the journal Seminars in Cancer Biology [4], the phytochemicals present in the avocado fruit might have chemopreventive effects. Additionally, it was observed that avocados could play a positive role in fighting against breast cancer. Addition of avocado oil to the diet also improves the absorption of carotenoids, which have been linked to a reduced risk of cancer. [5] [6] [7]

Boosts Cardiovascular Health

When you regularly consume avocado oil, you can boost your heart health by lowering blood pressure. Studies have shown that avocado oil can affect the hormone response in the kidneys, helping to keep blood pressure low. This can protect you against atherosclerosis and other cardiovascular complications including heart disease. [8]

Improves Vision

The carotenoids found in avocado oil will turn into vitamin A within the body, and from there, it can act as an antioxidant, eliminating oxidative stress and lowering the chances of chronic disease. Specifically, vitamin A is linked to vision health, as it can help eliminate macular degeneration and slow down the development of cataracts. [9]

Reduces Inflammation

The best thing about monounsaturated fats is their anti-inflammatory capacity in the body. Not only does it help the cholesterol balance, but it also soothes tissue inflammation in blood vessels, arteries, muscles, joints and every other area of the body. This is particularly important for people suffering from arthritis, as a number of studies have shown in direct relation to avocado oil. [10]

Weight Loss

By improving the lipid profile within the body, and introducing so many “good” fats, less deposition will occur, leading to more energy and less adipose tissue. This can speed up your weight loss process, particularly when partnered with exercise and a comprehensive healthy diet. [11]

Increases Digestive Efficiency

It is critical to absorb as many nutrients as possible from your food, and when it comes to avocado oil, it can significantly improve your body’s ability to absorb carotenoids, which are antioxidants with a good impact on your health. Avocado oil’s high monounsaturated fat content increases the bioavailability of these carotenoids, which are also present in this oil! [12]

Oral Health

Protecting your teeth, gums and oral tissues are much easier with avocado oil on your side, as it can block the release of inflammatory compounds called cytokines. In the case of periodontal disease, preventing this sort of inflammation can keep your teeth and gums healthy and strong. [13]

Nutrition Facts

Oil, avocado
Serving Size :
Energy 884
Energy [kJ]3699
Total lipid (fat) [g]100
Fatty acids, total saturated [g]11.56
16:0 [g]10.9
18:0 [g]0.66
Fatty acids, total monounsaturated [g]70.55
16:1 [g]2.67
18:1 [g]67.89
Fatty acids, total polyunsaturated [g]13.49
18:2 [g]12.53
18:3 [g]0.96
Sources include : USDA [14]

Avocado Oil Nutrition Facts

Avocado oil has an impressive range of nutrients and compounds, including vitamin A, vitamin E and vitamin D, as well as magnesium, beta-sitosterol, various monounsaturated and polyunsaturated fatty acids.

Vitamins and Minerals: Avocado is rich in vitamins and nutrients, according to the FoodData Central, USDA. The high levels of vitamins A, E, and D provide many of the benefits avocado oil is praised for, as these vitamins can also act as antioxidants and have a range of functions in the body. Magnesium is also excellent for bone health and balancing neurotransmitter levels. [15]

Fatty Acids: The fatty acids are where the true benefit of this oil resides. Monounsaturated and polyunsaturated fats are the “good” anti-inflammatory fats that our bodies need to function properly. Avocado oil possesses high levels of oleic acid (omega-9), as well as moderate levels of linoleic and linolenic acids (omega-6 and omega-3, respectively). Even with a relatively small amount of omega-3s, this oil has positive effects on the body. Beta-sitosterol is technically a phytosterol compound, but it behaves in a similar way to good forms of cholesterol, which further helps the monounsaturated and polyunsaturated fats improve overall health. [16]

Side Effects of Avocado Oil

There are very few reported side effects of avocado oil but when a reaction occurs, it is typically in the form of topical inflammation or gastrointestinal distress. Additionally, if you are allergic to avocados, then you should not use avocado oil, as side effects are practically guaranteed.

  • Allergic Reactions – Although this is rare, some people do experience allergic reactions to avocado oil, particularly when consumed orally. This can manifest as nausea, vomiting, cramping, diarrhea, and other gastrointestinal problems. When consuming avocado oil for the first time, perhaps as cooking oil, use a small amount to see how your body responds to the potent blend of nutrients and active compounds.
  • Skin Irritation – As with many natural oils, it can cause skin irritation when used topically, even if an allergy isn’t present. To avoid skin rashes, itchiness and redness, apply a small amount to a patch of skin and wait 3-4 hours to see if any negative reaction occurs.
  • Dosage – There doesn’t appear to be a worsening of side effects at higher levels of consumption but most experts say that consumption of 300mg-600mg of avocado oil each day is enough to provide therapeutic effects. Before using this oil, speak to your doctor about your present medical condition.
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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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