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Why Should You Include Avocado Oil in Your Diet?

Avocado oil is a versatile, tasty addition to your pantry. It’s also packed with nutrients that can support heart health, eye health and skin health.

A study by Stucker et al in 2001 found that avocado oil might be beneficial for people with psoriasis. It has been shown to reduce the itchy rash associated with this condition.

Health Benefits

Avocados are not only delicious, but they provide several health benefits when consumed regularly. Their oil contains “good fats,” which are thought to reduce inflammation throughout the body, as well as vitamins and minerals. Aside from being a tasty addition to salads and smoothies, avocado oil is also used in cosmetics and cooking. As such, its use has increased in recent years. The scientific community has noticed this rise and is now researching the impact of avocado oil on human health.

According to Kat Benson, a registered dietitian with Top Nutrition Coaching, the oil is high in monounsaturated fats (which contain omega-9 fatty acids). Avocados are also rich in oleic acid, a type of unsaturated fat that is believed to promote heart health. Avocado oil is also high in antioxidants, which are protective compounds that counteract damage from free radicals.

As such, avocado oil has been shown to protect against oxidative stress and support heart health in humans. It is also thought to increase the absorption of the nutrient lutein and zeaxanthin, which can help prevent macular degeneration. Avocado oil is also high in potassium, which helps lower blood pressure by lowering sodium levels and relaxing the muscles in the blood vessels.

Although research is still ongoing, many studies point to the positive effects of including avocado oil in your diet. For example, a 2017 study found that the oil helped prevent the progression of kidney disease in diabetics. This is thought to be due to the oleic acid in the oil, which is known to reduce inflammation and improve blood sugar control.

Regardless of whether you choose to add avocado oil to your food or use it as a cosmetic, make sure that the one you buy is pure and unrefined. Look for it in dark glass bottles or tins, as light can degrade the quality of the oil. You should also check the expiration date, as it can go rancid quickly. If you’re buying a large quantity, refrigerating the oil will extend its shelf life.

Weight Loss

The fats in avocado oil may help you lose weight, especially if you’re overweight. A small study published in 2019 in “Molecules” found that when avocado oil was used to replace butter for 6 days, overweight participants showed improved blood lipids (cholesterol and triglyceride levels), lower inflammation, and more.

The oleic acid in avocado oil can stimulate enzymes that break down fat cells for storage as energy. It can also boost satiety, so you feel full longer. This makes it an excellent choice for those who are trying to lose weight or maintain their weight.

In addition to the fats, avocado oil is packed with vitamins and minerals that help improve your overall health. It is high in Vitamin E, which may be beneficial for skin health, and it contains carotenoids such as lutein and zeaxanthin, which are important for eye health.

It is also rich in monounsaturated fat, which may help improve cardiovascular health. One study found that replacing saturate fat with avocado oil in a typical American diet decreased total cholesterol and LDL “bad” cholesterol, as well as triglycerides, which is a sign of heart disease.

The monounsaturated fats in avocado oil are also known to reduce blood pressure when used to replace saturated and trans fats. In fact, a rat study that compared avocado oil to the blood pressure medication losartan found that a diet rich in this healthy fat reduced diastolic and systolic blood pressure.

In addition, avocado oil may support a healthier liver. A study that compared the effects of a high-fat diet versus low-fat diet on liver function in rats found that the avocado oil group had significantly less inflammation and fewer markers for liver damage than the low-fat group (8).

When buying avocado oil, look for a dark-green color and a label that says “extra virgin.” This type of avocado oil has the highest nutritional value. You can use it in salad dressings, as a dip for raw vegetables, or drizzle it over cooked vegetables before roasting. It can be stored in a cupboard or pantry, but it is best to store it away from light, which can degrade the oil. Once opened, you can expect to get about eight months of use out of it before it goes bad, though refrigeration can add a month or two.


Avocado oil is rich in vitamin E, which helps protect against oxidative stress. It also contains polyphenols and carotenoids, which are plant compounds that reduce inflammation. The omega-3 fatty acids in avocado oil help support heart health. If you are using avocado oil for cooking, look for unrefined, cold-pressed avocado oil. This variety has the highest concentration of healthy fatty acids and antioxidants. Its high smoke point — 520 F for refined and 580 F for unrefined — makes it suitable for sauteing and frying.

You can use the oil for no-heat applications, including salad dressings and dips. In some recipes, it can replace butter or safflower oil. If you are trying to cut back on saturated fats, avocado oil is a great choice. A study published in “Molecules” in 2019 found that adding avocado oil to a diet rich in saturated fat significantly reduced total and LDL cholesterol levels, which is important for protecting against heart disease.

In addition to its nutrient content, avocado oil has been shown to have many skin benefits. It moisturizes dry or chapped skin and can be used to treat psoriasis, eczema, and other dermatological conditions. You can massage the oil into the skin after a shower or bath to keep it soft. It can also be mixed with essential oils to create a fragrant bath oil.

A small amount of avocado oil can be added to meals for flavor. The oil has a light, nutty taste that complements other ingredients in savory dishes. It can also be used as a substitute for olive or other flavorful oils in baking.

The most common uses for avocado oil are culinary and cosmetic. It is a versatile cooking oil and can be used for sauteing, stir frying, and deep frying. It has a high smoke point and can be used in place of vegetable or other oils for baking. The oil is also used as a hair conditioner and makeup remover. The skin care properties of the oil have been demonstrated in studies of animals and humans. It has been shown to reduce dryness and itching and improve skin elasticity.

Heart Health

Avocado oil is rich in monounsaturated fat, which helps lower LDL (bad) cholesterol. This is a benefit since high cholesterol levels in your bloodstream can increase your risk for heart disease. Additionally, avocado oil contains a nutrient called vitamin E, which protects the body’s cells from oxidative stress and is a powerful antioxidant. Several studies have shown that eating foods rich in avocado oil can reduce triglycerides, blood cholesterol and inflammation compared to foods without it. In one study, a diet including avocado oil reduced triglycerides and LDL cholesterol in people with metabolic syndrome – which is a combination of factors that increases your risk for heart disease. (2)

Avocado and avocado oil are also a good source of omega-9, which is another heart-healthy fat, and of polyunsaturated fat. Both of these fats help balance your omega-3 to omega-6 fatty acid ratio, which is important for heart health.

Lastly, avocado oil is a good source of the carotenoid lutein and zeaxanthin, which are essential for eye health. Research has shown that a diet rich in carotenoids can reduce the risk for macular degeneration and cataracts, which are common age-related eye diseases.

When choosing avocado oil, look for the unrefined variety. This type is more likely to be pure than the refined variety, which has been bleached and deodorized, according to a 2020 study.

Unrefined avocado oil has a higher smoke point than the refined variety, which means it can be used for high heat cooking methods like sauteing and frying. This makes it a versatile choice for many meals.

Both varieties are available at most grocery stores and specialty food stores. When shopping for avocado oil, Benson suggests that you choose a brand with a label that says “extra virgin.” She also advises to look for the oil in dark glass or tin packaging to protect it from light, which can degrade the oil. Lastly, be sure to check the expiration date before purchasing. As with all cooking oils, it can go rancid over time. When selecting a brand, she recommends Chosen Foods, Marianne’s or CalPure.

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