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9 health benefits of avocado oil

avocado oil with fresh avocadoes
What can avocado oil do for you? Here’s 9 benefits of avocado oil, how to use it in cooking and skincare, and so much more. Find out more in this article.

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…

What is avocado oil good for?

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.

Is avocado oil better than other oils?

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
Almond oil  73% 19% 8%
Avocado oil 70% 10% 20%
Butter 30% 4% 66%
Canola oil 62% 32% 6%
Cocoa butter 35% 3% 62%
Coconut oil 6% 2% 92%
Corn oil  25% 62% 13%
Cottonseed oil 26% 50% 24%
Grape seed oil 17% 71% 12%
Hazelnut oil  76% 14% 10%
Lard 47% 12% 41%
Macadamia nut oil  83% 3% 14%
Margarine (hard) 14% 16% 80%
Margarine (soft) 47% 33% 20%
Mustard oil  76% 23% 1%
Olive oil  77% 9% 14%
Palm oil  38% 10% 52%
Palm kernel oil 12% 2% 86%
Peanut oil  49% 33% 18%
Rice bran oil  47% 33% 20%
Safflower oil  13% 77% 20%
Sesame oil  40% 46% 14%
Soybean oil 24% 61% 15%
Sunflower oil  20% 69% 11%
Walnut oil  19% 67% 14%
Wheat germ oil  30% 50% 20%


Avocado oil for cooking.

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:

  • Smoothies.
  • Salads.
  • Meat (as a marinade for grilling).
  • Homemade avocado mayo or dips.
  • Roasted vegetables before roasting.
  • Homemade houmous.
  • Cold soups

Avocado oil for beauty.

Another use of avocado oil is for natural skincare alternatives, such as:

  • As a moisturiser: Adding some avocado oil to your moisturiser, or even switching to avocado-oil-based moisturisers, can help keep your skin soft and protected from pollutants in the environment.
  • To support collagen metabolism: By adding avocado oil to your skincare routine (or your diet), studies have shown that you may support your body’s natural collagen metabolism3, meaning that you’re promoting plump, healthy-ageing skin.
  • As a homemade facemask: Combine ripe avocado and avocado oil to create an all-natural facemask that’ll leave your face feeling smooth. Mash ripe avocado and a splash of avocado oil into a paste with a fork or spoon. Apply to your face, relax for 10-15 minutes, and then wash off with warm water or face cleanser.

Handpicked content: Avocado Facial Masks: Everything You Need To Know.


  • Avocado oil has various levels of monounsaturated, polyunsaturated, and saturated fats, so make sure you choose the right oil for your needs.
  • Avocado oil can be used in multiple ways, from adding a splash to salads, roasted vegetables, and meats to making all-natural homemade face masks for glowing skin.

9 health benefits of avocado oil

  1. Helps you to absorb other nutrients

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

  1. May reduce pain and stiffness from osteoarthritis

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

  1. Naturally antioxidant-rich

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

  1. Reduces the risk of chronic diseases

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.

  1. Supports eye health

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

  1. May reduce cholesterol

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

  1. Promotes healthy, UV-protected skin

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.

  1. May reduce the effects of psoriasis

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

  1. Avocado oil is so easy to use

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.


  • Increases nutrient absorption: Vitamins A, D, E, and K are fat-soluble, meaning without fatty acids from something like avocado oil, you’d be unable to get their nutrients.
  • Osteoarthritis: May reduce pain and stiffness in your joints.
  • Antioxidant-rich: Helps to fight off the toxins in your body, reducing the risk of cardiovascular diseases.
  • Reduces chronic diseases: Avocado oil is 70% oleic acid, an omega-9 fatty acid that helps to reduce the risk of heart disease and dementia.
  • Eye health: Avocado oil contains lutein, an important antioxidant for supporting the ongoing health of your eyes.
  • May reduce cholesterol: One study showed that avocado oil was more effective than olive oil in reducing bad cholesterol in the body.
  • Protect your skin: Vitamins A and E help to strengthen your skin against UV rays and reduce inflammation.
  • May reduce psoriasis: Studies have shown effectiveness in reducing symptoms and increasing healing speed.
  • Easy to use: Bring it into your kitchen or beauty regime with ease.

9 benefits of avocado oil: Summary

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.

If you liked this article, we think you might also be interested in “Avocado Facial Masks: Everything You Need To Know,” “What Is Carrier Oil: Benefits & Uses,” and “Benefits of Olive Oil.”

You also asked...

When should I use avocado oil?

The real question is… when shouldn’t you use avocado oil?

Studies have shown very few side effects—with the exception of those who have an avocado allergy—so it’s always a good time to enjoying the many health benefits of avocado oil in your diet and beauty regimes.


How is avocado oil made?

Pure avocado oil is made by pressing the pulp of the avocado.

For the clearest, most pure form of avocado oil, this pulp is usually mashed before going through a centrifuge—a high-speed machine that separates substances of different densities—separating water from oil.

Then, to ensure the best product, this oil is put through an industrial sieve, leaving you with the pure avocado oil you know and love.


What can you use avocado oil for?

The main two avocado oil uses are in food and beauty, with avocado oil adding extra nutrients into your life either way!


Are there any side effects of avocado oil?

The side effects of avocado oil haven’t been widely studied, although nothing significant has yet been discovered.

However, as with any new oil, it is worth doing a patch test on your skin before large applications.

Also, if you are allergic to avocados, it is advised that you check with a doctor before using avocado oil.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 21 September 2021

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