Avocado Oil: Definition, Nutrition and Health Benefits

Avocado Oil: Definition, Nutrition and Health Benefits

avocado oil benefits
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Avocado is pretty different from other fruits. It has plenty of rich fats and is also extracted and used in oil form. There are a lot of health benefits of avocado oil. Although it is not as popular as olive oil, it still is pretty delicious and beneficial for you.

Avocado oil is filled with healthy fats and antioxidant properties, which make it good for your overall health. Today, we will explain everything related to avocado oil ranging from its benefits to nutrition.

Most of the benefits that are linked to avocado oil are due to the healthy fats available in them. However, other nutritional qualities of avocado oil make it a great beverage to consume for long term health prosperity.

Avocado oil nutrition facts

As per the USDA, one tablespoon of avocado oil contains the following nutritional elements:

  • Protein: 0g
  • Sugars: 0g
  • Fiber: 0g
  • Calories: 124
  • Sodium: 1mg
  • Fat: 14g
  • Carbohydrates: 0g


As mentioned earlier, most of the benefits of avocado oils are linked to the presence of fats in them. There total of three types of fats in avocado oil: saturated fat, polyunsaturated fat, and monounsaturated fat.

Out of the three, saturated fat is present in the least amount in avocado oil. Luckily, it is least healthy as well.

The American Heart Association recommends picking oils with under four grams of such fat per tablespoon. Avocado oil gives barely short of two grams of such fat per tablespoon.

You’ll furthermore get two grams of polyunsaturated fat when you eat up a tablespoon of avocado oil. Polyunsaturated unsaturated fats, similarly called PUFAs, emphatically influence the cardiovascular structure, so they are seen as strong fats.

Monosaturated fats are responsible for increasing the HDL “good” cholesterol. This prevents the accumulation of cholesterol in your arteries that, in turn, reduces your risk of developing heart diseases.


Not present at all in avocado oil.


Similar to proteins, there are no carbs present in avocado oil.

Health benefits of avocado oil

There are a lot of health benefits of avocado oil courtesy of the nutrition components mentioned above. Some of these are:

Abundant Oleic Acid

The major percentage of avocado oil is taken by oleic acid. This component is very healthy for heart-related issues. Oleic acid is a monounsaturated omega-9 fatty acid.

This particular fatty acid is also common in olive oil and is believed to one of the main components leading to all those benefits.

The Rest 30% of avocado oil is consistent with saturated fat at around 12% and polyunsaturated fat at about 13%.

Improves Heart health and reduces cholesterol

As per several studies conducted on animals, it was found that avocado oil can lead to some benefits related to heart health.

One study conducted on rabbits showed that like corn, coconut, and olive oil, avocado oil can provide benefits to our blood cholesterol levels.

Avocado oil, along with olive oil, is a major factor for increasing HDL “good” cholesterol levels. Such a level can elevate the overall health of your heart and reduces the risk of bad cholesterol.

Moreover, as per the results of a study conducted on rats, avocado oil is also highly likely to reduce LDL cholesterol levels, blood triglycerides, and blood pressure.

Better eye health

Avocado oil is high in an Antioxidant called Lutein, which really beneficial for your eyes. If you consume a sufficient amount of avocado oil, you will gather enough Lutein that would prevent your eyes from the risk of macular degeneration and cataracts that are both eye diseases caused due to old age.

Despite being highly efficient and effective in preventing these diseases, your body doesn’t generate enough Lutein on it.

You will have to depend on nutrition form outside foods for this matter. Avocado oil nutrition is very helpful for healthy eyes.

Increases the absorption of essential nutrients

There is a large number of essential nutrients that are available in your body but require additional fats to be absorbed in our body.

Some of these nutrients are carotenoid antioxidants. These are essential pigments that are present in many plant foods.

Unfortunately, they don’t contain enough level of fat. Resultantly, you can consume avocado oil to Increase the Absorption of these nutrients in our body.

This support is backed by a study that showed that after adding avocado oil to a salad with spinach, romaine lettuce, and carrots, the absorption of the carotenoids in our body was gradually increased.

Moreover, there is other essential nutrition in avocado oil that can be really healthy for you.

Prevent Gum Disease

There has been considerable evidence that avocado oil nutrition can be beneficial for your gums. Most commonly, avocado oil consumed with soybean oil can hello prevent a gum disease called periodontal disease.

This is a petty serious inflammatory disease that includes symptoms like a breakdown of tissue and bone around teeth, bad breath, red and bleeding gums.

If the condition gets worse, it can even lead to tooth loss.

Basically, consumption of avocado oil and soybean oil can reduce inflammation, which in turn reduces the risk of the periodontal tissue.

Lower the symptoms of Arthritis

Arthritis is a very common disease that includes painful inflammation of muscle joints. There are different types of Arthritis, and out of all, Osteoarthritis is the most common. It involves the breakdown of cartilage in joints.

Similar to the periodontal disease, studies suggest that the extracts from soybean and avocado oil can be effective in reducing the stiffness and pain linked with Osteoarthritis.

The said extract is most beneficial for people that have knee and hip osteoarthritis.

Enhances Wound Healing and Improves skin

There are plenty of fatty acids present in avocado oil that can be good for you and your skin.

As per a study, after a cream that included avocado oil and vitamin B12 was applied on the skin, the symptoms of psoriasis were improved after 12 weeks of treatment.

It has also been regularly studied for its impact on skin wounds, and as several studies conducted on rats, it was founded that the wound healing process was accelerated due to avocado oil.

Controls free radicals

There are antioxidants present in avocado oil. They are key components that help our body maintain the levels of free radicals.

Free radicals are by-products of metabolism and are an essential part of your body. Still, if their levels increase largely in our body, they may contribute to illnesses like heart disease and type 2 diabetes.

All the foods that are rich in antioxidants are very helpful in maintaining proper heart health. You can consume blueberries along with avocado oil that are also rich in antioxidants to maximize this particular benefit.


Avocado oil has a lot of benefits and is very good for you. The nutrition in avocado oil consists of plenty of fats that increase their effectiveness in the absorption of other nutrients in our body. Avocado oil is also rich in antioxidants that prevent the risk of developing heart diseases.

If you want to avoid taking hefty medications all the time and want to live a healthy life, we would highly recommend you add avocado oil in our everyday diets.

What do you think? Did you find these benefits fascinating? Do let us know using the comment section down below.