Avocado Oil: Health Benefits and Uses in Cooking

Avocado oil is a healthy cooking oil that many people use to cook with. It’s high in monounsaturated fats, which help maintain heart health, and it also has antioxidants. Here’s how you can use avocado oil for your diet and health goals. The health benefits are also many, including reducing inflammation and helping with weight loss.


We consider avocados to be one of the top five healthiest foods, so it’s no surprise that avocado oil is one of the healthiest oils available.

What is the use of avocado oil? Avocado oil benefits include helping to prevent: Because it’s a good source of healthy fats and minerals, including vitamin E, studies have discovered avocado oil advantages include helping to prevent:

  • diabetes
  • elevated cholesterol levels
  • triglyceride levels that are too high
  • Psoriasis, for example, is a skin condition.

Because of their demonstrated potential to fight the detrimental effects of arthritis, products prepared with avocado oil have even been granted prescription medicine status in France. This is just one of the many reasons to start keeping this oil in your pantry alongside coconut oil for both cooking and raw foods.

What Is Avocado Oil and How Does It Work?

Avocado oil is extracted from the fruit of the avocado tree (Persea Americana), which grows in the Western Hemisphere from Mexico to the Andes.

Avocado oil is extracted from the fleshy pulp that surrounds the pit of the avocado, making it one of the few edible oils that are not obtained from seeds.

Why is avocado oil good for you? Avocado pulp yields oil rich in beneficial fats, including oleic acid and vital fatty acids.

Avocado oil nutrition has a high quantity of monounsaturated fats when compared to highly processed and rancid vegetable oils like soybean, cottonseed, and safflower oils, making it a heart-nourishing option for these dangerous yet regularly ingested oils.

Avocado has the potential to assist in the prevention and treatment of cancer, microbial, inflammatory, diabetic, and cardiovascular illnesses, according to a 2019 research published in Antioxidants.


Avocado oil is on the low FODMAPs diet food list and the GAPS diet food list, which is a meal plan meant to help treat digestive problems, neurological difficulties, autoimmune diseases, and inflammation reduction.

Here are a few more of avocado oil’s numerous advantages:

1. It may assist in the normalization of blood pressure.

If you’re seeking for natural solutions to decrease your blood pressure or maintain a healthy blood pressure, avocado oil is a good option.

When taken in moderation and utilized to replace saturated and trans fat in your diet, the monounsaturated fats included in this oil may help lower blood pressure and so protect your heart.

According to one research published in the Journal of the American Medical Association, partial replacement of carbs with either protein or monounsaturated fat may decrease blood pressure, enhance lipid levels, and reduce predicted cardiovascular risk in the context of a healthy diet.

2. May Aid in Relieving Arthritis Symptoms

Improved joint-related disorders, such as arthritis, which causes swelling and inflammation in the joints, are another of avocado oil’s numerous possible advantages. Osteoarthritis or rheumatoid arthritis are the two types of arthritis.

Osteoarthritis is a condition in which the cartilage between joints wears down, resulting in inflammation and discomfort.

ASU is a French extract manufactured from a blend of avocado and soybean oil extracts. As a therapy for knee and hip osteoarthritis, prescription medication status has been granted.

ASU is sold as a dietary supplement in Denmark because of its anti-inflammatory properties and capacity to encourage cartilage development and repair.

ASU has been studied in vitro and in animal research, with both showing anti-inflammatory and stimulatory effects on connective tissue molecules. In addition, four randomized, double-blind, placebo-controlled clinical trials have been published, and these studies show that ASU improves knee and hip osteoarthritis symptoms.

As a result, you may wish to explore avocado oil as a helpful supplement to your arthritis diet.

3. Helps with Psoriasis Symptoms and Other Skin Conditions

Psoriasis affects an estimated 8 million individuals in the United States. Psoriasis may strike at any age.

An accumulation of rough, dry, and dead skin cells is a frequent skin condition. As a result, psoriasis lesions appear as elevated, reddish-pink patches with silvery scales and crimson borders.

According to research published in the journal Dermatology, a vitamin B12 cream incorporating avocado oil shows a lot of promise as a long-term, well-tolerated topical treatment for psoriasis. Patients with psoriasis in this research took the avocado oil product for 12 weeks and had consistent improvements in their symptoms.

Avocado oil’s capacity to play an important part in a psoriasis diet is noteworthy for people with persistent plaque psoriasis since popular therapies are generally linked with a high risk of adverse effects.

According to studies including both animals and people, avocado oil may enhance wound healing when applied topically and has anti-inflammatory and antioxidant benefits on the skin.

What are the benefits of avocado oil for the skin? Its high content of good fats makes it a natural moisturizer, and it also includes vitamins that soothe skin, such as vitamin E.

Avocado oil is normally advised for normal skin, whether used topically or as a carrier oil in a DIY recipe. (Lighter oils, such as jojoba, are preferable for oily skin.)

4. Promotes heart health and may aid with cholesterol reduction

Avocado oil is a cholesterol-lowering food due to its high monounsaturated oleic acid content, making it a heart-healthy option.

According to research, oleic acid, like other omega-9 fatty acids, may help lower the risk of heart disease by reducing inflammation and increased levels of high-density lipoprotein (HDL), or “good cholesterol,” in the body. Avocado oil contains oleic acid, which may help decrease your low-density lipoprotein (LDL) or “bad” cholesterol in the body.

Epidemiological data also suggests that the dietary monounsaturated fatty acids found in avocado oil reduce the incidence of coronary heart disease (CHD).

Monounsaturated fatty acids have been proven in controlled clinical research to have a beneficial effect on a variety of CHD risk factors, including:

  • Levels of cholesterol and triglycerides
  • variables that influence the development of blood clots
  • LDL oxidative susceptibility in vitro
  • sensitivity to insulin

5. Aids in the absorption of nutrients

The addition of avocado oil nutrition to a meal may improve the absorption of carotenoids in food, according to a research published in the Journal of Nutrition. Carotenoids are antioxidants that are fat-soluble and reliant on dietary lipids for absorption.

The addition of avocado oil to a salad dramatically increased alpha-carotene, beta-carotene, and lutein absorption, according to the research. Dietary carotenoids are known to provide considerable health advantages for humans by lowering the risk of illness, such as eye disease and several cancers.

So, in addition to the good fats that avocado oil nutrition provides, you may improve your absorption of other important nutrients as well.

6. Has the ability to contribute to the fullness

In a small 2018 research, individuals who were given meals rich in oleic acid, a fatty acid found naturally in avocados, had considerably greater fullness and decreased desire to eat, resulting in lower food consumption.

Participants who were fed meals rich in linoleic acid (a polyunsaturated omega-6 fatty acid), on the other hand, had higher levels of ghrelin, a hormone that promotes food consumption.

7. Antioxidant-like properties

Avocado oil was discovered to aid with detoxification and antioxidant gene expression in a 2020 animal research.

It seems to have antioxidant-like action, as well as a favorable effect on glutathione metabolism and the expression of genes that drive inflammatory processes. Avocado oil extract “substantially decreased p65 nuclear antioxidant activity, stimulation of antioxidant gene expression, anti-inflammatory activity, and autophagy activation,” according to the study’s findings.

8. Cooking Oil That Isn’t As Harmful

Although oils such as flaxseed and pumpkin seed oil are high in nutrients, they are not advised for cooking.

The great thing about avocado oil is that it’s not just a superfood oil that can be used in raw foods like salads and dips, but it’s also great for cooking.

What makes avocado oil such a great cooking oil? Everything boils down to a high “smoke point.”

The temperature at which an oil begins to visibly smoke in a pan is known as its smoke point. When a healthy oil, such as benefit-rich olive oil, reaches its smoking point and starts to release free radicals, it becomes harmful.

When oil hits its smoke point, its structure starts to break down; nutrients are lost, the flavor is altered, and, most dangerously, free radical chemicals that are harmful to your health are generated.

Avocado oil is a great cooking oil because of its high smoke point, which is believed to be 480 degrees Fahrenheit (250 degrees Celsius). This may assist you in preventing the production of free radicals caused by cooking with an oil with a low smoke point.

Nutritional Information

Avocados are strong in healthful fats, unlike other fruits that are heavy in carbs.

Avocados are high in vitamin E and have no cholesterol or trans fats. These nutrient-dense fruits also include important vitamins and minerals, including thiamine, riboflavin, and A.

The flesh of certain avocado cultivars contains as much as 25% unsaturated oil.

Avocado oil does not contain all of the nutrients found in avocado fruit. On the other hand, high-quality avocado oil is one of the healthiest cooking oils, particularly at high heat.

Avocado oil is generally green in hue and has a deep, fatty odor when it is unprocessed. However, it takes on a yellowish hue when oil is refined and has a milder aroma.

One tablespoon of avocado oil (100 percent pure) comprises approximately:

  • calories: 125
  • 14-gram fat content (1.5 grams saturated fat, the rest monounsaturated and polyunsaturated)
  • 0 g sugar, 0 g carbs, 0 g sodium
  • Vitamin E 3.6 milligrams (23 percent DV)

The 14 grams of fat in avocado oil nutrition are roughly 22% of the necessary daily fat intake. Although the fat content seems to be high, the fatty acid profile is as follows: About ten grams of the 14 grams are monounsaturated fat, and two grams are polyunsaturated fat, both of which are good for you (also a healthy fat).

Olive Oil vs. Avocado Oil

Is avocado oil superior to olive oil in terms of health?

Avocado oil and olive oil provide many of the same health advantages. They are both strong in monounsaturated fats and vitamin E. (although virgin olive oil contains slightly more vitamin E). Both have been associated with improved cardiovascular health, decreased inflammation, and skin health.

The flavors and smoke points of these two oils are two major variances. Olive oil tastes more like olives, while unrefined (cold-pressed) avocado oil has a natural avocado flavor and color.

Olive oil, like avocado oil, comes in a variety of types, including pure, virgin, and extra virgin. Virgin and extra virgin olive oils are extracted by cold pressing and are regarded to be the healthiest; nevertheless, they are more prone to harm when cooked at high temperatures. Thus, they are best used as dipping oils or for drizzling over dishes.

The smoke point of avocado oil is greater than that of olive oil. It has a smoke point of about 480°F (250°C), while olive oil has a smoke point of around 375°F (191°C).

As a result, while roasting, baking, or grilling, avocado oil is preferable.

How to Make Use of

Whether you’re buying avocado oil for cooking or cosmetics, be sure it’s 100 percent pure. You may buy goods produced with pure avocado oil at your local grocery shop or health store.

Although avocados are on the Clean FifteenTM list, you can buy organic avocado oil instead. Avocado oil, extra organic virgin, may be purchased at health food shops, big supermarkets, and online.


The unprocessed type of avocado oil has a medium smoke point, so it’s best for low-heat cooking or unheated dishes like a dressing or dipping oil.

Because of its high smoke point of at least 400oF, refined avocado oil is often utilized in high-heat cooking.

Avocado oil may be utilized in the same manner as olive oil is when it comes to internal consumption. Use it to make your favorite homemade dressing, pour it on a sandwich, throw veggies in the oil for roasting, or use it in your next sautéed dish.

The options are almost limitless. For example, avocado oil may also be used for hair and skin.

Avocado oil has a storage life of around 24 months when unopened; however, it should be utilized within six months after opening. Always keep oil away from heat and light in a cool, dry area.

Side Effects and Risks

If you are allergic to avocado, you must avoid any avocado oil products, whether they are for culinary or therapeutic purposes.

People who are sensitive to latex are also more likely to be allergic to avocado and avocado oil products. Certain foods, such as avocados, bananas, chestnuts, kiwis, and passion fruit, are linked to latex allergy because they contain some of the same allergens present in latex.

When it comes to drug interactions, avocado oil may interact with warfarin, a blood thinner that is used to prevent blood clotting. If you’re on blood thinners, talk to your doctor about which kinds of oils are appropriate for you to eat.


  • Avocado oil is derived from avocados, which are healthful fat-rich fruits. The fats are monounsaturated and polyunsaturated fatty acids, both of which are renowned for their health advantages.
  • This oil is a better option for cooking than highly processed and refined oils like canola oil, and avocado oil has a higher smoke point than olive oil, making it a better choice for high-heat cooking.
  • Improved nutrient absorption helps to enhance eye health and immunity, among other things. Other advantages include lower blood pressure, better heart health, and relief from skin disorders like psoriasis.
  • Not only can you use it in the cooking, but you can also use it on your skin and hair, particularly if you have dry skin.
  • Which is healthier for you: avocado oil or olive oil? Both are good sources of healthful fats, but avocado oil may be heated at higher temperatures.
  • Look for avocado oil that is 100% natural and free of additives.

Frequently Asked Questions

How do you cook with avocado oil?

A: By putting a small amount of the oil in your pan and mixing it around, heating it up on medium-high heat. It will start to smoke as soon as you put some fat or meat in there, then you can turn down the stove by turning off one burner.

What are avocados used for?

A: Avocados are used for a variety of purposes, including avocado oil. They’re also widely used to make guacamole and other dips.

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