Avocado Oil Benefits

Avocado oil contains a number of fat-soluble vitamins.  The most abundant is vitamin E.  Two tablespoons of avocado oil contains one third of your daily recommended intake of vitamin E.^{2, 4, 5}  It also contains carotenoids, organic molecules believed to have anti-cancer properties and other health benefits.  The most abundant of these in avocado oil is lutein, which is good for eye health.² 

Avocado oil can also help you absorb vitamins from other foods.⁶  Vegetables contain many fat-soluble nutrients, like vitamins A and D and β-carotene.  However, as these vegetables are usually low in fat, these vitamins are not absorbed into your bloodstream and instead just pass through your digestive tract.  Taking avocado oil along with vegetables or dietary supplements can actually make it easier for your body to absorb them.  Try putting avocado oil on your salad to get the most vitamins out of your veggies.⁶

When organic molecules are heated quickly in the presence of oxygen, such as when they are fried, they can become oxidized and break down into different molecules.  Some of these can be hazardous to your health.  Volatile aldehydes, in particular, can be harmful when they are breathed in or eaten, even increasing the risk of cancer in the long-term. On top of that, the nutritious molecules like vitamins can get broken down when fried at a high temperature.⁷

An oil’s “smoke point” is the temperature at which it starts to burn and produce vapors.  The higher the smoke point, the higher you can heat it before it starts to break down into unhealthy compounds.  With a smoke point one hundred degrees higher than olive oil (at 480°F or 249°C), avocado oil is the best choice for cooking.⁵

Avocado oil has several skin health benefits, topically on its own or as an ingredient in cosmetic products.  The nutrients in the oil promote the synthesis of collagen, a tough, elastic protein that is responsible for keeping your skin strong and supple.  These collagen-producing properties can even help minor wounds heal faster and reduce inflammation from superficial injuries.⁸  The lipid barrier that avocado oil forms on your skin can simultaneously prevent moisture loss and help protect against environmental damage, like UV radiation.²

One of the most abundant polyunsaturated fatty acids in avocado oil is oleic acid.  Oleic acid is one of the few lipids that can actually penetrate into your hair shafts, rather than simply forming a layer on top, so it works as a natural conditioner and strengthener.  

Avocado oil can also be used as a carrier for essential oils, like lavender or rosemary, to rub into your scalp or hair.  Try putting a few drops of your favorite essential oil in a tablespoon of avocado oil and gently massage it into your scalp, lathering along the length of your hair strands.  The physical act of giving your scalp a massage can improve blood flow to your scalp and boost hair growth.⁹