Avocado oil is tasty, packed with nutrients, and simple to incorporate into meals. It contains high amounts of oleic acid, polyunsaturated fats, carotenoids, and other antioxidant-loaded compounds that have been associated with better heart, skin, and eye wellness.
Extracted from the flesh of avocados, avocado oil is a natural oil. Approximately 60% of its composition is heart-friendly oleic acid, a monounsaturated omega-9 fatty acid.
This fatty acid is also the predominant component of olive oil and is thought to contribute to many of olive oil’s health-promoting properties. In addition, avocado oil is made up of roughly 12% saturated fat and about 13% polyunsaturated fat.
Helps lower cholesterol and supports cardiovascular health
One study compared avocado oil to losartan, a medication used for blood pressure, over a 45-day period. The research reported that avocado oil lowered diastolic and systolic blood pressure by 21.2% and 15.5%, respectively, showing blood-pressure-lowering effects similar to losartan.
Another animal study noted that avocado oil effectively reduced triglyceride levels and LDL (bad) cholesterol without changing HDL (good) cholesterol, with outcomes comparable to olive oil, another oil known for heart benefits.
Although these findings are encouraging, larger-scale human clinical trials are required to confirm the effects.
High in lutein, an antioxidant beneficial for the eyes
Both avocados and their oil are fairly good sources of lutein, a carotenoid antioxidant that naturally occurs in the eyes.
Research indicates that diets abundant in lutein and the carotenoid zeaxanthin are important for eye health and may help lower the risk of cataracts and macular degeneration, common age-related vision disorders.
Because the body cannot manufacture lutein, it must be obtained through diet. Adding avocado or avocado oil to meals is an easy and effective way to support ocular health.
Boosts absorption of fat-soluble nutrients
Certain nutrients require dietary fat to be properly absorbed, including vitamins A, D, E, and K.
Including avocado oil or another source of fat with your meals can enhance the absorption of these vitamins.
A study found that incorporating avocado oil into a salad containing carrots, romaine, and spinach significantly increased carotenoid absorption — by 4.3- to 17.4-fold — compared with a salad without added fat.
Other research has shown that olive oil, which has a similar oleic acid profile to avocado oil, is effective at increasing the bioavailability of carotenoids.
Thus, using avocado oil in salads, marinades, or other dishes can help your body take in more nutrients.
May ease arthritis symptoms
Arthritis is a prevalent condition characterized by joint inflammation and pain, affecting a significant portion of the global population.
Although arthritis has several forms, osteoarthritis is the most common and involves the degeneration of joint cartilage.
Multiple studies have indicated that extracts derived from avocado and soybean oil, known as avocado/soybean unsaponifiables (ASU), may reduce the pain and stiffness linked to osteoarthritis.
ASU supplements are available at many health stores and online, but consult a healthcare professional to determine if they’re appropriate for you.
Loaded with antioxidants
An antioxidant-rich diet combats free radicals, unstable molecules that can damage cells over time; when unchecked, this damage leads to oxidative stress.
Avocado oil includes numerous antioxidants that support health, such as carotenoids, tocopherols (forms of vitamin E), and various plant sterols.
Summary
Avocado oil is flavorful, nutrient-dense, and easy to use.
It’s abundant in oleic acid (a monounsaturated fat), polyunsaturated fats, carotenoids, and other antioxidant-rich nutrients associated with benefits for the heart, skin, and eyes.
You can effortlessly incorporate it into your diet — try it in salads, dips, marinades, or as a substitute for many other vegetable oils.
If you’re interested in a healthy change, consider trying avocado oil.
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