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Home / Nutrition / 7 Benefits of Avocado Oil

7 Benefits of Avocado Oil

author avatar Dr. Eric Berg February 04, 2020

/blog/keto-cajun-waffle-friesAvocados are all the rage in the world of healthy eating. You can find them in everything from salads to ice cream to smoothies to fancy toast. And for a good reason. Especially when it comes to the ketogenic diet, avocados are incredibly nutritious and keto-friendly food. But did you know that it isn’t just avocados themselves you can add to your diet? Did you know you can also use avocado oil in all of your favorite keto recipes? In this article, I’ll share with you the top benefits of avocado oil and why you’ll want to add it to your next grocery list.

I will cover:

I’ll start by sharing all the incredible nutrients you can find in avocado oil.

Close-up of green avocados cut in half next to glass bowl of avocado oil on wooden table.


Avocado oil nutrition – what is in it?

Avocados are incredibly healthy food. They are jam-packed with nutrition, including healthy fats, vitamins and minerals, and phytonutrients.

From vitamin C to potassium to chlorophyll, the wide range of nutrients you can find in avocados and avocado oil is impressive.

Here are some of the powerful nutrients that you’ll find in avocado oil:

  • Potassium
  • Carotenoids
  • Chlorophyll
  • Vitamin E
  • Beta-sitosterol
  • Lutein
  • Vitamin K1
  • Vitamin B5
  • Vitamin B6
  • Folate
  • Vitamin C
  • Omega 9

Fresh avocados cut in half with pits laid out on dark table with green leaves.

These nutrients and phytonutrients have many different positive effects in the body and they can be beneficial in many different ways.

For example, avocado oil is packed with potassium (708 mg per avocado – that is two times the amount in a banana). Potassium is great for your heart, blood pressure, energy storage, cravings, and so much more.

Many of the nutrients in avocado oil are also great for cholesterol. For example, the omega-9 fatty acids help to balance LDL and HDL cholesterol levels. And yet others are great for your blood sugars.

Read on to discover some of the top benefits of avocado oil and why you might want to start using it in your cooking.


Top 7 benefits of avocado oil

Loaded with so many powerful nutrients, avocado oil is a very healthy oil choice. All of the nutrients listed above have a wide range of effects in the body, and that allows avocado oil to have some very powerful health benefits.

Here are seven of the top benefits of avocado oil that you might not be aware of: 

1. Cardio-protective

Avocado cut in half, laid out on heart shaped plate on green tablecloth, heart health benefits.

Avocado oil can be great for supporting heart health. It is high in vitamin C and potassium, which are both vital nutrients for your heart. And as mentioned above, the phytonutrients in avocado oil are also great for balancing your cholesterol.

Foods like avocado oil that are high in minerals, vitamins, antioxidants, and phytonutrients are the foundations of the best diet for cardiovascular disease.

2. Great for your hair

One of the benefits of avocado oil is that it can support healthy hair. This may be linked to vitamin E in avocado oil.

3. Anti-inflammatory

Many of the key nutrients in avocado oil have anti-inflammatory effects. You want to keep inflammation levels in your body down as much as possible, because chronic inflammation is linked to many different diseases. Learn more here.

Avocado oil is a great natural anti-inflammatory food. In fact, certain studies have suggested that some of the properties of avocado oil can mimic the mechanisms of anti-inflammatory drugs.

4. Stabilizes blood sugars

Avocado oil can also help you to maintain normal blood sugar levels. Many of the phytonutrients in avocados have qualities that help to stabilize your blood sugars, such as beta-sitosterol.

If you have Fat Storing Hormone resistance or blood sugar issues, avocado oil can be a healthy addition to your diet. It is also the perfect companion for the keto diet, which aims to keep blood sugar levels normalized.

5. Supports healthy blood pressure

Blood pressure cuff next to red heart on blue background, heart health, blood pressure monitor.

Avocado oil may be good for people with high blood pressure. This might be due to the large amounts of potassium found in avocados. An avocado can have 708 mg of potassium, which is double that of a banana.

And potassium is one of the important minerals for keeping your blood pressure healthy. If you don’t have enough of it, your blood pressure levels can rise. Learn more about the link between potassium and blood pressure here.

6. Decreases the effects of sugar

One interesting benefit of avocado oil is that it may be able to counter the negative effects of sugar.

I don’t recommend eating sugar at all. But there is some intriguing research out there that suggests that if you consume avocado oil when you eat sugar, it may help to balance out the harmful effects of the sugar.

7. Tolerates high heat for cooking

Metal pot on gas stove in kitchen, high heat cooking.

This is a great oil to use in your cooking. Avocado oil has a very high smoke point, meaning that it is safe to cook with at high temperatures. It can be heated to 480°F before smoking, so you can use it when grilling, roasting, stir-frying, etc.

That being said, heating avocado oil will destroy the nutrients in it. So in order to get the most out of the avocado oil benefits, don’t use it solely for hot cooking. Make sure to use it in salads, dressings, and any other recipes where you don’t have to heat it.


Using avocado oil on the keto diet

If you aren’t already using avocado oil in your diet, you might want to consider stocking it in your pantry.

Avocados are the perfect keto diet food, as they are made mostly of healthy fats and are packed with powerful nutrients. And avocado oil is a very healthy choice for you to be using in all of your keto diet recipes. It is one of the top acceptable fats on the ketogenic diet.

You can use avocado oil as a substitute for oil in any of your recipes. It is very mild in flavor (milder than olive oil, for example), and it is one of the safest oils for high-heat cooking.

It can be used in baked goods, dressings, sauces, stir-fries, roasted vegetables, and so much more.

For some inspiration, try out these recipes:


Key takeaways

If you are looking for a healthy oil choice for all your keto diet needs, avocado oil is a great option.

It is loaded with nutrients that support your body in staying healthy, and it has many beneficial effects.

Some of the top avocado oil benefits include:

  1. Protecting your heart health
  2. Promoting healthy hair
  3. Reducing inflammation
  4. Stabilizing blood sugars
  5. Supporting healthy blood pressure
  6. Decreasing the negative effects of sugar
  7. Tolerating high-heat cooking

It is easy to swap out avocado oil for any other oils in your favorite recipes. Try mixing it in your salad dressings, putting it in your keto-friendly baked goods, tossing your cooked vegetables in it, or using it to grease up your waffle iron before adding batter or cooking Cajun Waffle Fries. It is very versatile and mild in flavor.

Other great keto-friendly oil choices are olive oil and coconut oil. I like to use avocado oil, coconut oil, and olive oil in my home cooking.

Do you use avocado oil in your kitchen? Did you know about these amazing health benefits of avocado oil? Share any comments or questions you have for me in the comments section below.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.

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