10 Healthy Avocado Oil Benefits

Know all about the healthy Avocado oil benefits that can help you try out its multi-purposes, from cooking to cosmetics.

What Is Avocado Oil?

avocado tree
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Originating in Mexico and Central America, The Avocado tree or Persea Americana1 comes from the Lauraceae family. The fruit is thick-skinned with a single large seed and is considered a berry.

Archaeological evidence points to Avocado cultivated as a food source by 5000 BC in Mesoamerica. Once the Spanish colonized Mexico, it spread to Central and South America, flourishing in warm and fertile soils. The Spanish also spread it to Europe, specifically France and England.

By the 20th century, it spread to many other areas, specifically tropical and Mediterranean countries. It came to America in the 19th century.

When Was Avocado Oil Used? 

By the 20th century, blemished Avocado fruit with a hydraulic press was used for oil extraction, especially during the war (the 1940s) when there was a lack of cooking oils. However, they are only used as a lubricant, particularly in cosmetics.

It was only in New Zealand during the 1990s that a cold-press method for extracting avocado oil, especially for culinary purposes, was developed. It was similar to the process of extra virgin olive oil.2

Its popularity stems from Avocado oil benefits like antioxidant properties, healthy fats, and other factors like high smoke point, making it a versatile cooking oil.

What Are the Different Grades of Avocado oils? 

Avocado oil benefits are not part of a single type but are a mix of multiple varieties like –

Extra Virgin Avocado Oil 

This oil is extracted from high-quality fruits with low blemishes and rot using the cold press method.

It has a Grassy, And buttery flavor, with a smoke point of 250 degrees Celsius, suitable for high heat cooking.

Virgin Avocado Oil 

The cold press method extracts the second-grade oil from somewhat rotten fruits3.

It has a milder avocado flavor, with the same smoke point as the previous one making it optimal for high heat cooking with options like stir-frying and sauteing.

Pure Avocado Oil

Made from good quality virgin oils, they are infused with fruity and herby flavors.

It is decolorized and deodorized with low acidity, flavor, and color.

Blended Avocado Oil 

Avocado oil can blend well with extra virgin olive oil, pumpkin, flaxseed, and macadamia oil,4 providing different flavors and smoke points.

These are being used everywhere, specifically for their nutritional and health benefits, which we will delve into now.

1) Healthy Avocado Oil Properties

Avocado oil benefits include multiple purposes for skin, hair, weight loss, and so forth. Let us look at this with scientifically backed proof.

1.1) Avocado Oil Has Healthy Fats

healthy fats
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Around 70% of the natural avocado oil contains heart-healthy oleic acid, including monounsaturated fats. According to studies, it is an omega nine fatty acid, which is also found in olive oil.

Only around 12% of Avocado oil is filled with saturated fats, while 13% has polyunsaturated fats, as found in studies.

Since the total Omega 6 ratio is small in avocado oil, its diet would be rich in unsaturated fats, which are beneficial for lessening chronic conditions like heart disease and Dementia, as found through research.

The oleic acid also makes avocado oil resistant to oxidation so that it won’t go rancid like the other oils.

1.1.1) Do Avocado Oil Benefits Include Lowering Cholesterol and Protecting Heart Health?

This heart-healthy oil has also been proven to have low levels of triglycerides, LDL or bad cholesterol, blood sugar, and inflammatory cytokines through crossover studies between saturated and unsaturated meals.

Animal studies compared the blood pressure medication losartan and avocado oil in reducing diastolic and systolic rates, with the oil standing at 21.2% and 15.5% success rates.

Another study on rats found adding avocado oil to the diet can reduce triglycerides and LDL cholesterol, exempting the good cholesterol. The high level of monounsaturated fat makes it a good choice for diabetic patients.

Even if this proves avocado oil benefits5 come from essential fatty acids, more research on humans is needed to test out this benefit, especially of the oleic acid.

1.2) Avocado Oil Falls Under Antioxidant-Rich Foods

The antioxidant-rich diet helps fight free radicals, unstable compounds responsible for damaging cells over time. This can lead to oxidative stress, heart disease, cancer, and type 2 diabetes, as shown in studies.

Avocado oil contains the necessary antioxidants like carotenoids, tocopherols6, and other plant sterols to provide the required health benefits.

Does It Protect Eyes?

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An antioxidant found in avocado oil is lutein7. Our eyes produce lutein naturally, as seen through studies.

Thus, this ensures eye health by reducing the risk of macular degeneration and cataracts, both falling under aging eye diseases.

So, Avocado oil benefits include keeping your eyes safe as well.

1.3) Avocado Oil Is Good for Nutrient Absorption

Fatty acids work well with certain nutrients, which allow the body to absorb them, especially the fat-soluble vitamins like Vitamin D, A, E, and K, as found in studies.

Unfortunately, many healthy fruits and vegetables like watermelon and tomatoes have low fat, making it essential to absorb the fatty acids with nutrients from somewhere else, in this case – avocado oil.

For instance, studies have found Avocado oil benefits, when added to a salad dressing of carrots, lettuce, and spinach can increase the absorption of Carotenoids, which can protect one from diseases and strengthen the immune system.

Other studies have also shown that other oils rich in oleic acids, like olive oil, effectively increase the bioavailability of carotenoids.

Thus, consuming avocado oil when mixed with a salad or marinade is advisable to absorb healthy nutrients.

2) Avocado Oil Benefits

2.1) Avocado Oil Can Reduce Arthritis Symptoms

A common disease that causes joint inflammation and considerable pain is arthritis, like osteoarthritis, which breaks down the cartilage in the joints.

Research shows that avocado and soybean oil together, called avocado/soybean unsaponifiable (ASU), is beneficial for reducing the symptoms of osteoarthritis, particularly in the hip and knees.

Many wellness stores and online sites do have the products if you wish to buy avocado oil or the ASU supplements. Try them out after a recommendation by a healthcare professional.

2.2) Avocado Oil Helps Skin Health and Wound Healing

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Avocado oil benefits include using it as a natural moisturizer, which is very useful for skincare routine. It can treat flaky, dry, and sunburned skin, and with overtime usage, age spots, and scarring can also be reduced.

The fatty acids and nutrients of avocado oil are a good source of Vitamin E and A, linked to the skin membrane health as found in studies.

Research on plaque psoriasis has also found that a cream containing vitamin b12 and 20% of avocado oil can improve after a 12-week treatment. Others on humans and animals show that avocado oil benefits wound healing and psoriasis treatment.

Since avocado oil is naturally high in proteins and amino acid content, it is useful for tissue regeneration and cell renewal. Vitamins A and D promote collagen production, slowing the skin’s aging process.

However, whether avocado oil by itself is effective or not isn’t clear. Still, avocado oil added to a diet rich in unsaturated fatty acids, Vitamin E, and antioxidants provide good skin, as found through studies.

2.2.1) How to Use?

You can either Massage the Oil directly to the skin or add avocado oil with other essential oils to your bathwater, especially during winter, to retain moisture.

If you have dry skin, you can also mix avocado and olive oil, then massage them to your skin while taking a bath.

2.2.2) Can Avocado Oil Be Used as a Moisturizer?

To make a moisturizing oil with avocado, you can try this method out –

1) Take the oil, and mix it with another nourishing oil.

2) Then, add a few drops of essential oil like lavender.

Use this mix as a moisturizer for your body or an anti-aging solution.

2.3) Avocado Oil Benefits Include Detoxification

Avocado oil naturally removes heavy metals like mercury and lead from the kidneys, liver, brain, and other organs due to a natural source of magnesium – chlorophyll present in it.

The natural fiber in the oil can promote gut health and microbial diversity, which helps maintain a decent bacterial balance. This can help with the digestive tract and reduce inflammation.

2.4) Avocado Oil Can Lower Blood Pressure

The Vitamin E present in Avocado oil eradicates free radicals by keeping the blood vessels healthy.

An avocado-filled diet can also keep the level of essential fatty substances in the kidneys, which affects hormones and regulates blood pressure.

2.5) Avocado Oil Fights and Prevents Cancer

Oleic Acid has many avocado oil benefits like lowering cancer risks. This, along with omega-three acids, are known anti-carcinogens that slow the growth of cancer cells, specifically breast, and colon.

2.6) Avocado Oil Benefits Include Treating Periodontal Disease

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An element found in avocado oils called the pro-inflammatory cytokine molecule can reduce symptoms of a gum disease that causes inflammation in the gums and bone, which have side effects like bleeding gums and bad breath.

You can try out oil pulling with a combination of avocado and soybean oil to stop the bone erosion in the teeth.

2.7) Avocado Oil Helps Hair Growth

When you apply avocado oil alone or with other oils to your scalp or hair, it can help repair your damaged her and grow stronger roots.

It has lecithin, a fatty substance that acts as an emulsifier and lubricant. It provides a protective cover for hair follicles and skin, preventing any moisture loss caused by environmental factors when topically applied.

2.7.1) How to Apply?

An option for hot oil hair treatment can be –

1) Take a bowl, add 2 tbsp of Avocado oil and castor oil, then heat it slightly.

2) Once cooled down, massage it into your wet hair, leave it overnight and wash in the morning for effective results.

You can also use the oil as a conditioner by distributing it among the roots of your hair, which will give you soft and smooth results.

2.8) Avocado Oil Helps with Weight Loss

Oleic Acid found in Avocado oil, also found in animal and plant oils, helps the blood flow in the muscles during a workout or exercise and stimulates enzymes that can transport fat to be stored as energy.

survey has found that consuming avocado oil or fruit can decrease half the risk of developing metabolic syndrome.

In addition to this, the vitamins, minerals, and monosaturated fatty acids, with only 6-7 gm of fiber, prevent constipation and help maintain a good digestive system, making it a part of Avocado oil benefits. 

2.9) Avocado Oil Can Help During Pregnancy

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1 Avocado fruit contains 160 mcg of folate, reducing pregnancy-related risks like miscarriage and abnormalities.

This and other nutrients make for a healthy diet that can contribute to proper fetal development.

2.10) Avocado Oil Can Help with Mental Health

The folate in this oil can also curb depression levels, as found through research.

It prevents the buildup of homocysteine8, which is responsible for stopping circulation and delivering nutrients to the brain. It also links to cognitive dysfunction, depression, and norepinephrine, affecting mood, appetite, and sleep.

So, Avocado oil benefits a completely healthy lifestyle.

3) Side Effects of Avocado Oil

Although there are many avocado oil benefits, certain side effects one needs to look for are-

1) Avocado allergy can be a source of concern; the best way to rule this out is to do a patch test with a small amount of the oil. Check for 24 hours, and if nothing happens, you can use it.

2) If someone is hypersensitive or pregnant, they should avoid using this.

3) People can also develop gastrointestinal disorders and fever while consuming this oil.

4) Is it Worth It?

There has been a millennial craze over avocadoes, increasing their production and sales. With its many benefits and purposes like the culinary sort, from baking and drinks to cold soups, there seems to be a positive response to its consumption.

Avocadoes are easy to use, easy to store, and versatile, making them an overall good option.

However, if it doesn’t suit your tastes or health, many alternative oils can be used as replacements with the same benefits; click here to know more.  

To know about other multi-purposed natural oils, click here.

Frequently Asked Questions

1. What Advantages Does Utilizing Avocado Oil Have?

Avocado oil provides a number of advantages, including helping people lose weight, enhancing skin and hair health, and increasing heart health. It can also reduce cholesterol levels and has anti-inflammatory qualities.

2. Can You Cook Using Avocado Oil?

Yes, avocado oil is suitable for cooking since it has a high smoke point, which indicates that it can withstand high temperatures without degrading and releasing toxic substances.

3. What Cosmetic Applications Does Avocado Oil Have?

Because it is quickly absorbed by the skin and possesses moisturizing qualities, avocado oil can be utilized as a moisturizer in skincare products. Moreover, it can aid in reducing swelling and accelerating the healing of skin injury.

4. Can Persons with Nut Allergies Use Avocado Oil?

Although avocados are not considered nuts, they are occasionally listed with tree nuts on allergen labeling. To make sure avocado oil is suitable for them, those with nut allergies should speak to their doctor before using it.

Also read:

Amazing Cucumber Tomato Salad Benefits

  1. Yasir, Mohammad, Sattwik Das, and M. D. Kharya. “The phytochemical and pharmacological profile of Persea americana Mill.” Pharmacognosy reviews 4.7 (2010): 77. ↩︎
  2. Veneziani, Gianluca, et al. “Improvement of olive oil mechanical extraction: New technologies, process efficiency, and extra virgin olive oil quality.” Products from olive tree (2016): 21-42. ↩︎
  3. Yothers, William Walter. Some reasons for spraying to control insect and mite enemies of citrus trees in Florida. No. 645. US Department of Agriculture, 1918. ↩︎
  4. Navarro, Sandra LB, and Christianne EC Rodrigues. “Macadamia oil extraction methods and uses for the defatted meal byproduct.” Trends in Food Science & Technology 54 (2016): 148-154. ↩︎
  5. Duarte, Patrícia Fonseca, et al. “Avocado: characteristics, health benefits and uses.” Ciência rural 46 (2016): 747-754. ↩︎
  6. Munné-Bosch, Sergi, and Leonor Alegre. “The function of tocopherols and tocotrienols in plants.” Critical Reviews in Plant Sciences 21.1 (2002): 31-57. ↩︎
  7. Alves-Rodrigues, Alexandra, and Andrew Shao. “The science behind lutein.” Toxicology letters 150.1 (2004): 57-83. ↩︎
  8. Welch, George N., and Joseph Loscalzo. “Homocysteine and atherothrombosis.” New England journal of medicine 338.15 (1998): 1042-1050. ↩︎

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