21 Sep 2021 • 4 min read
Most of us know avocado is an excellent source of healthy fats, which is one reason avocado toast was of the last decade’s top food trends.
Despite avocado’s astonishing popularity, avocado oil still isn’t an everyday staple in most kitchens – but we think that should change.
Avocado oil is packed full of the same antioxidants and healthy fats that make avocados a health-food superstar, and has also shown some serious health benefits for skincare routines, too!
Here’s everything you need to know about avocado oil, including 9 benefits, ways to use avocado oil, and how it compares to other oils…
Avocado oil is good for many things, from cooking to skin care, as it naturally contains high levels of essential fatty acids, antioxidants, and vitamins.
For this reason, it’s as easy to add to your dishes for a splash of flavour or extra nutrients as it is to add to your beauty regime, supporting healthy-ageing, vibrant skin.
Handpicked content: Your DIY Anti-ageing Face Mask.
It all depends on what benefits you’re hoping to get from your oils, but if you’re looking to increase your intake of monounsaturated fats, avocado oil is among the highest.1
Here’s a table showing a comparison of the fats found in various spreads and oils:
|Type of fat||Monounsaturated||Polyunsaturated||Saturated|
|Grape seed oil||17%||71%||12%|
|Macadamia nut oil||83%||3%||14%|
|Palm kernel oil||12%||2%||86%|
|Rice bran oil||47%||33%||20%|
|Wheat germ oil||30%||50%||20%|
Avocado oil is very easy to cook with as it can be used like most oils in the kitchen, but it also has a high smoke point, making it great for high-heat cooking such as frying or grilling.
It’s also a great neutral oil to add to many different dishes, sides, and sauces as it has a mild flavour.
If that wasn’t enough, avocado oil helps you to absorb the fatty nutrients from foods, including vitamin A, D, E, and K2, meaning you get even more benefits from your balanced diet.
Try adding avocado oil to your:
Another use of avocado oil is for natural skincare alternatives, such as:
Handpicked content: Avocado Facial Masks: Everything You Need To Know.
Did you know that some vegetables contain an antioxidant called carotenoids that the body cannot absorb without a supplementary fat source?
That’s where avocado oil comes in. Studies have shown that avocado oil supports the absorption of fat-soluble nutrients like vitamin A, D, E, K.5
One study even found that this increased absorption was significant when avocado oil was added to a salad of carrots, romaine lettuce, and spinach.6
Osteoarthritis is a common form of arthritis associated with the breakdown of joint cartilage.7
Multiple studies have found that extracts from both avocado and soybean oil may support the reduction of osteoarthritis-related pain and stiffness by inhibiting a number of molecules linked to joint cartilage discomfort.8,9
Free radicals, often called toxins, are compounds in our bodies that damage cells over time.
When there aren’t enough antioxidants in our body to balance these toxins out, it may lead to oxidative stress, linked to increased risk of multiple cardiovascular diseases10 and increased signs of ageing.
However, by increasing your intake of antioxidant-rich foods, such as avocados and avocado oil, you can help to support your body in fighting these free radicals and reduce their risk.11
Although many people try to avoid fat, some fats are good for you and support ongoing health.
For example, avocado oil is made up of 70% oleic acid, a monounsaturated omega-9 fatty acid that helps to reduce the risk of heart disease and dementia in later life.12,13
And that’s not all! One study found that the variety of monosaturated fatty acids found in avocado oil, such as oleic acid and linoleic acid, may also promote quicker wound healing14— perfect for people with blemish-prone skin.
Avocado oil is a natural source of lutein, an antioxidant that’s needed to support the human eye.15
As you age, getting enough lutein in your diet is vital as it reduces the risk of cataracts and macular degeneration, both of which become more common during later life.16,17
One study tried to answer the age-old question: Is avocado oil better for you than olive oil?
And they found that, yes, it potentially is!
In a comparison of avocado oil and olive oil, results showed the avocado oil was more effective in reducing bad cholesterol while not affecting good cholesterol.18
Even so, olive oil still has its own health benefits, so don’t throw it out just yet!
Handpicked content: Benefits of Olive Oil
Avocado oil is naturally rich in fatty acids and vitamins that promote healthy-ageing skin, such as vitamins A and E, both of which have been linked to stronger skin membranes (important for protecting against the sun’s UV rays), reduced inflammation, and quicker healing.19
In other words, avocado deserves a place in your skincare routine.
Another benefit of avocado oil for skin is that multiple studies have shown its effectiveness in management of psoriasis.
A 12-week study of 24 people with psoriasis showed that using a cream containing 20% avocado oil and vitamin B12 improved symptoms,20 while another study showed the effectiveness of avocado oil in healing and even treatment.21
Sometimes, the biggest benefit is how easy it is to add something into your routine, whether that be the dishes you’re cooking or the ways you’re supporting your skin’s health and long-lasting glow.
The easier something is to use, the more likely you are to use it long enough to see long-term health benefits.
Who knew that avocado oil could do so much?
From bringing some extra flavour and nutrients to dishes in the kitchen to supporting strong, healthy skin as part of your skincare routine, there’s no reason avocado oil shouldn’t be top of your list next time you’re shopping.
Last updated: 21 September 2021