Quantcast

9 Health Benefits to Adding Avocado Oil to Your Diet

Food

The avocado is an unusual fruit. Unlike most fruits, it's rich in healthy fats and is often used to produce oil (1).

While avocado oil is not as well known as olive oil, it's just as delicious. Avocado oil also has numerous benefits, largely related to its content of antioxidants and healthy fats.

Avocado oil also has numerous benefits, largely related to its content of antioxidants and healthy fats.

If you want to try avocado oil for free, then I recommend this organic and cold-pressed oil from Thrive Market.

Here are nine evidence-based health benefits of avocado oil:

1. Rich in Oleic Acid, a Very Healthy Fat

Avocado oil is the natural oil pressed from the pulp of an avocado.

Almost 70 percent of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid (2).

This fatty acid is also the main component of olive oil and believed to be partly responsible for its health benefits (3).

Additionally, around 12 percent of avocado oil is saturated fat and about 13 percent is polyunsaturated fat.

While avocado oil has a high omega-6 to omega-3 ratio (13:1), this shouldn't be of concern as the total amount of omega-6 is relatively low.

Bottom Line: The most abundant fatty acid in avocado oil is oleic acid, a fatty acid that provides numerous health benefits.

2. Reduces Cholesterol and Improves Heart Health

Several studies in animals have reported benefits for heart health.

One rabbit study compared avocado oil to coconut, olive and corn oil. It found that avocado oil has beneficial effects on blood cholesterol levels (4).

What's more, avocado oil and olive oil were found to be the most effective in increasing HDL, the “good" cholesterol.

In rats, avocado oil may reduce blood triglycerides and LDL cholesterol levels, as well as lower blood pressure (5, 6).

Bottom Line: A few studies in animals show that avocado oil may benefit heart health, including reduced blood pressure and blood cholesterol levels.

3. High in Lutein, an Antioxidant That has Benefits for The Eyes

Avocado oil is a relatively good source of lutein, a carotenoid that's naturally found in your eyes (7).

It functions as an antioxidant that has benefits for eye health (8).

Eating plenty of lutein may reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases (9, 10).

Your body doesn't produce lutein, so you must obtain it from your diet (11).

Bottom Line: Lutein is a carotenoid found in avocado oil. This nutrient improves eye health and may lower the risk of age-related eye diseases.

4. Enhances the Absorption of Important Nutrients

Some nutrients need fat in order to be absorbed by your body.

Among these are the carotenoid antioxidants, which are pigments found in many plant foods.

However, fruits and vegetables rich in carotenoids are typically low in fat.

One small study found that adding avocado oil to a salad with carrots, romaine lettuce and spinach, increased the absorption of carotenoids (12).

The increase was substantial or 4.3 to 17.4-fold, when compared to a salad without fat.

Bottom Line: There is good reason to include a healthy fat source like avocado oil when eating vegetables, as it may increase the absorption of carotenoid antioxidants up to 17-fold.

5. May Reduce Symptoms of Arthritis

Arthritis is a disease that involves painful inflammation of the joints. It's very common and affects millions of people worldwide.

Osteoarthritis is the most common form of arthritis. It is associated with the breakdown of cartilage in joints.

Numerous studies have found that extracts from avocado and soybean oil, called avocado/soybean unsaponifiables, may reduce the pain and stiffness associated with osteoarthritis (13, 14, 15, 16).

The extract seems to be especially beneficial for people who have hip and knee osteoarthritis (17).

Bottom Line: Multiple studies have reported that a combination of avocado and soybean oil extract may relieve the symptoms of osteoarthritis.

Read page 1

6. May Help Prevent Gum Disease

Extracts from avocado and soybean oil may not only be beneficial against arthritis.

Some evidence suggests that this combination may also help prevent periodontal disease, also called gum disease.

This inflammatory disease can include symptoms like red and bleeding gums, bad breath and the breakdown of bone and tissue around teeth (18).

In worst case scenarios, it can cause tooth loss.

According to a study in bone cells and periodontal tissue, avocado/soybean unsaponifiables may block a protein called IL1B (19).

This protein promotes inflammation and is the main driver of tissue destruction and bone loss in gum disease.

Bottom Line: Avocado and soybean oil extracts show anti-inflammatory effects by blocking a protein that causes tissue and bone loss.

7. Improves Skin and Enhances Wound Healing

The fatty acids in avocado oil appear to be beneficial for your skin.

One study in 13 patients found that a cream containing avocado oil and vitamin B12 improved symptoms of psoriasis after 12 weeks of treatment (20).

Avocado oil has also been studied for its ability to treat skin injuries and studies in rats have found that it may accelerate wound healing (21, 22).

Bottom Line: One small study in humans found that a vitamin B12 cream containing avocado oil improved symptoms of psoriasis. Studies in rats have found that avocado oil promotes faster healing of wounds.

8. Neutralizes Free Radicals

Antioxidants fight cellular damage caused by free radicals, which are waste products of metabolism.

High levels of them can lead to oxidative stress, which may contribute to diseases like type 2 diabetes and heart disease (23, 24).

By giving electrons to free radicals, antioxidants can neutralize them, preventing them from causing harm.

Many types of free radicals exist, but oxygen-derived radicals, known as reactive oxygen species (ROS), are the most concerning.

Mitochondria, the cell organs that produce energy, are major sources of ROS (25).

According to one study in diabetic rats, avocado oil can protect against the harmful effects of free radicals by entering the mitochondria (26).

Once there, it's able to neutralize free radicals and prevent them from damaging this important cell organ.

Bottom Line: In rats, avocado oil is able to enter cell mitochondria and decrease the production of harmful free radicals.

9. Is Very Easy to Use

The last one is not a health benefit, but it's still really important.

It's the fact that avocado oil is highly versatile and easy to incorporate into your diet.

For example, it can be consumed cold, but it's also a safe and healthy cooking oil because its fatty acids are stable at high heat (27).

Here are a few ways to add avocado oil to your diet:

  • Add a tablespoon to a smoothie.
  • Drizzle over a salad.
  • Use it as a marinade for grilling meat.
  • Include it when baking.
  • Use it in homemade mayo.
  • Drizzle it over vegetables before roasting.
  • Top hummus off with it.
  • Drizzle it over cold soups, such as gazpacho.

Additionally, avocado oil is sometimes used in cosmetics and skin care products (28).

Bottom Line: Avocado oil can be used in many ways. It can be added cold to salads or smoothies and is also great for cooking, grilling or baking.

10. Anything Else?

If you want to try avocado oil, make sure to buy a cold-pressed version to reap the full health benefits listed in this article.

While local supermarkets may not stock avocado oil, you may be able to find it in some health food stores. You can also get free organic cold-pressed avocado oil from Thrive Market here.

Lastly, if you're interested in learning about the health benefits of the avocado fruit itself, then check out this article: 12 Proven Health Benefits of Avocado.

This article was reposted from our media associate Authority Nutrition.

YOU MIGHT ALSO LIKE

10 Reasons Eating Sprouts Should Be a Part of Your Daily Diet

8 Weight Loss Tips You Should Ignore

11 Plant-Based Foods Packed With Zinc

9 Different Kinds of Salt: Which Is the Healthiest?

EcoWatch Daily Newsletter

Tuna auctions are a tourist spectacle in Tokyo. Outside the city's most famous fish market, long queues of visitors hoping for a glimpse of the action begin to form at 5 a.m. The attraction is so popular that last October the Tsukiji fish market, in operation since 1935, moved out from the city center to the district of Toyosu to cope with the crowds.

Read More Show Less

gmnicholas / E+ / Getty Images

By Nicole Greenfield

Kristan Porter grew up in a fishing family in the fishing community of Cutler, Maine, where he says all roads lead to one career path: fishing. (Porter's father was the family's lone exception. He suffered from terrible seasickness, and so became a carpenter.) The 49-year-old, who has been working on boats since he was a kid and fishing on his own since 1991, says that the recent warming of Maine's cool coastal waters has yielded unprecedented lobster landings.

Read More Show Less
Sponsored
TeamDAF / Getty Images Plus

The climate crisis is getting costly. Some of the world's largest companies expect to take over one trillion in losses due to climate change. Insurers are increasingly jittery and the world's largest firm has warned that the cost of premiums may soon be unaffordable for most people. Historic flooding has wiped out farmers in the Midwest.

Read More Show Less
Aerial view of lava flows from the eruption of volcano Kilauea on Hawaii, May 2018. Frizi / iStock / Getty Images

Hawaii's Kilauea volcano could be gearing up for an eruption after a pond of water was discovered inside its summit crater for the first time in recorded history, according to the AP.

Read More Show Less
The Eqip Sermia Glacier is seen behind a moraine left exposed by the glacier's retreat during unseasonably warm weather on Aug. 1 at Eqip Sermia, Greenland. Sean Gallup / Getty Images

Andrew Yang's assertion that people move away from the coast at the last Democratic debate is the completely rational and correct choice for NASA scientists in Greenland.

Read More Show Less
Sponsored
hadynyah / E+ / Getty Images

By Johnny Wood

The Ganges is a lifeline for the people of India, spiritually and economically. On its journey from the Himalayas to the Bay of Bengal, it supports fishermen, farmers and an abundance of wildlife.

The river and its tributaries touch the lives of roughly 500 million people. But having flowed for millennia, today it is reaching its capacity for human and industrial waste, while simultaneously being drained for agriculture and municipal use.

Here are some of the challenges the river faces.

Read More Show Less

Fibonacci Blue / CC BY 2.0

By Jake Johnson

As a growing number of states move to pass laws that would criminalize pipeline protests and hit demonstrators with years in prison, an audio recording obtained by The Intercept showed a representative of a powerful oil and gas lobbying group bragging about the industry's success in crafting anti-protest legislation behind closed doors.


Speaking during a conference in Washington, DC in June, Derrick Morgan, senior vice president for federal and regulatory affairs at the American Fuel & Petrochemical Manufacturers (AFPM), touted "model legislation" that states across the nation have passed in recent months.

AFPM represents a number of major fossil fuel giants, including Chevron, Koch Industries and ExxonMobil.

"We've seen a lot of success at the state level, particularly starting with Oklahoma in 2017," said Morgan, citing Dakota Access Pipeline protests as the motivation behind the aggressive lobbying effort. "We're up to nine states that have passed laws that are substantially close to the model policy that you have in your packet."


The audio recording comes just months after Texas Gov. Greg Abbott signed into law legislation that would punish anti-pipeline demonstrators with up to 10 years in prison, a move environmentalists condemned as a flagrant attack on free expression.

"Big Oil is hijacking our legislative system," Dallas Goldtooth of the Indigenous Environmental Network said after the Texas Senate passed the bill in May.

As The Intercept's Lee Fang reported Monday, the model legislation Morgan cited in his remarks "has been introduced in various forms in 22 states and passed in ... Texas, Louisiana, Oklahoma, Tennessee, Missouri, Indiana, Iowa, South Dakota, and North Dakota."

"The AFPM lobbyist also boasted that the template legislation has enjoyed bipartisan support," according to Fang. "In Louisiana, Democratic Gov. John Bel Edwards signed the version of the bill there, which is being challenged by the Center for Constitutional Rights. Even in Illinois, Morgan noted, 'We almost got that across the finish line in a very Democratic-dominated legislature.' The bill did not pass as it got pushed aside over time constraints at the end of the legislative session."

Reposted with permission from our media associate Common Dreams.

DESIREE MARTIN / AFP / Getty Images

Wildfires raging on Gran Canaria, the second most populous of Spain's Canary Islands, have forced around 9,000 people to evacuate.

Read More Show Less