Health Benefits of Extra Virgin Avocado Oil

Be it your everyday toast, guacamole, or ceviche, avocado is a name you’ll hear as one of the most defining food trends of the 21st century. Concentrated down to cooking oil, this fruit is loaded with various health benefits and is a great addition to your staple pantry oils due to its medium-high smoke point and mild taste. Avocado is packed with health benefits, and if you love using avocado oil in your meals, there are plenty of reasons to keep using it. This dynamic fruit is a perfect blend of flavor, function, and health benefits into an all-purpose oil.

The "virgin" in virgin avocado oil implies that the oil has been extracted from edible-grade fruit and only mechanically pressed and filtered. The result is a rich oil that has infinite applications. Avocado oil health benefits are spread through wellness categories, and it all starts with nutrition.


Avocado Oil Nutrition Facts

One tablespoon of avocado oil has around 124 calories and 14 grams of fat. Though avocado oil has majorly fat content, most of its fats are healthy and essential to support normal body function. These fats include:

  • Monounsaturated fats: A single tablespoon of Avocado oil has around 10 grams of monounsaturated fats. This fat type can help decrease bad cholesterol levels and give nutrients to your cells.
  • Polyunsaturated fats: Each tablespoon of Avocado oil has about two grams of polyunsaturated fats. Like monounsaturated fats, these fats can help decrease bad cholesterol levels and provide necessary nutrients to your body.

Although the fats in avocado oil are healthy, be sure to enjoy them in moderation as they are calorie-dense. When included in the daily diet, avocado oil can turn out to be a flavorful and helpful addition to your meals.


Health Benefits of Avocado Oil

Avocado Oil’s high smoke point makes it a multipurpose cooking oil, and you can use it for a number of cosmetic and home remedies. Avocado oil's content also makes it a healthy choice for reasons such as:

Good Source of Healthy Fats

Avocado oils have fat content like:

  • 12% polyunsaturated fats
  • 76% monounsaturated fats
  • 12% saturated fats
  • Oleic acids in avocado oil help enhance several body functions and improve cardiovascular health. Avocado oil includes Omega-3 fatty acids. 

    Faster Absorption of Nutrients 

    Specific nutrients need fat so the body can absorb them properly. Carotenoids — the compounds that give vegetables and fruits their bright colors — are one such nutrient. Carotenoids play a crucial role in human health, as they reduce the risk of certain cancers and diseases. 

    The Superfoods that have the most carotenoid content are fruits and vegetables, which are naturally low-fat alternatives. When you include healthy fat like avocado oil in Superfoods with carotenoids, your body can efficiently absorb the nutrients. 

    It Supports Cardiovascular Health

    Cardiovascular disease takes more lives than chronic lower respiratory disease and all forms of cancer each year. Accordingly, cardiovascular health is a serious consideration. One study found that people who replaced butter with avocado oil for 6 days had improved:

    • Glycemia
    • Insulin levels
    • Total cholesterol
    • Triglycerides
    • Low-density lipoproteins

    Regulating cholesterol, blood sugar, and blood pressure levels is crucial to decrease your risk of heart diseases. Small changes like adding avocado oil to your cooking can make an obvious difference in your heart health and disease prevention.

    It May Reduce Arthritis Symptoms

    The risk for arthritis rises with age or for those who have a family history of it. Arthritis leads to swelling and tenderness in one or multiple joints and can deteriorate as the condition escalates. A common type of arthritis known as osteoarthritis also results in the cartilage breaking down in affected joints. 

    Compounds called "unsaponifiable" can help decrease stiffness and pain felt in osteoarthritis. Individuals with osteoarthritis in their knees may benefit by including avocado oil into their diet for three months.

     Prevents Gum Disease

    The same unsaponifiable avocado oil that fights arthritis symptoms can also help avoid gum diseases. Gum disease causes swollen, red, and bleeding gums that can lead to extra plaque and bacteria build-up. In advanced stages, gum disease may loosen the gums and cause the gums and bone to weaken.

    Promotes Eye Health

    Avocados and avocado oil contain a carotenoid known as lutein, which is vital for improving eye health. As an antioxidant, lutein works to decrease the activity of free radicals in the eyes. Eating enough amounts of lutein may decrease your risk of macular degeneration and cataracts. Along with another carotenoid called zeaxanthin, lutein can also aid in the absorption of harmful blue light to help shield your eyes. A variety of green, leafy vegetables is the most common source of zeaxanthin.

    Our bodies do not naturally generate lutein, so it is crucial to consume avocado oil that can help safeguard eye health.


    The health benefits you may get from avocado oil directly relate to the quality of the oil you eat. Make sure you choose Avocado Oil that is extracted from high-quality avocados and sourced naturally.

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