Avocado Oil: 7 Health Benefits, Nutrition, How to Choose & Recipes

Avocado oil is a natural fat that is rich in bioactive compounds with antioxidant properties, like vitamin E and catechins. These help to fight free radicals, which can prevent premature aging, diabetes and high blood pressure.

Avocado oil is also a great source of omega 3, 6 and 9, which are healthy fats with anti-inflammatory and anticoagulant action. Therefore is can also help to prevent diseases such as stroke, depression and Alzheimer's. 

Avocado oil is generally found in health food stores and grocery stores. It can be used to season salads and prepare stir-fries, breads, pastas and sauces. It can also be applied to the skin and hair as a moisturizer

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Health benefits

Avocado oil can be used for the following:

1. Maintaining skin and hair health

Avocado oil is rich in vitamin E and catechins, which are phenolic compounds with antioxidant properties. Therefore it naturally combats excess free radicals, which are responsible for skim damage and causing sagging and premature aging.

Avocado oil also boasts high amounts of omega 3, 6 and 9, which are healthy fats that can maintain the skin's natural protective barrier. This barrier helps to reduce water loss and promote hydration, elasticity and softness of the skin and hair.

2. Preventing cancer

Avocado oil also contains many antioxidant compounds, like vitamin E and omega 3, 6 and 9. Therefore it can help to protect healthy cells against damage caused by free radicals. Over time, this can prevent some types of cancer.

3. Lowering LDL cholesterol

Avocado oil has antioxidant properties, which prevent the oxidation of fat cells. This can reduce levels of “bad” cholesterol, or LDL cholesterol in the blood. Lower LDL levels are associated with a reduced risk for  diseases such as atherosclerosis and heart attack.

This oil also contains lots of omega 3, 6 and 9, which are healthy fats with anti-inflammatory and antioxidant properties. These can help to keep “good” cholesterol levels, or HDL levels, high in the blood. Read more about the normal ranges of HDL cholesterol

4. Preventing diabetes

Avocado oil has anti-inflammatory and antioxidant actions, which help protect pancreatic cells from free radicals. This can improve how insulin works, leading to a lower risk for insulin resistance and diabetes.

5. Preventing Alzheimer's

This oil is high in phenolic compounds, like procyanidins, catechins, vanillins and hydroxyphenylacetic acid. These contain antioxidant and anti-inflammatory effects which protecting central nervous system cells functioning. Over time, this can play a role in preventing Alzheimer's disease.

6. Helping to treat skin diseases

Avocado oil contains great amounts of vitamin E, a nutrient with anti-inflammatory properties that can help to treat skin diseases. This oil can therefore be used in the treatment for dandruff and psoriasis, and other generalized dryness or itching.

Also recommended: 5 Home Remedies for Psoriasis (and Other Natural Treatments) tuasaude.com/en/home-remedies-for-psoriasis

7. Preventing high blood pressure

Because it is a healthy fat with powerful anti-inflammatory and antioxidant action, avocado oil is a great option for maintaining artery health and promote optimal blood circulation. This can help prevent high blood pressure in the long run.

Nutritional information

The following table outlines the nutritional information for 12 mL of avocado oil, which corresponds to about one tablespoon.


Quantity inr 12 mL (1 tablespoon) of avocado oil


124 calories






14 g

Omega 3

0.13 g

Omega 6

1.75 g

Omega 9

10 g

Vitamin E

2.55 mg

It is important to highlight that the above health benefits can be achieved if avocado oil is part of a healthy and active lifestyle with a balanced diet.

How to consume

Avocado oil is made from the pulp or seed of the avocado fruit. It can be used in culinary preparations, such as grilled meat, bread, pasta, or sauces or added as a seasoning to salads.

Avocado oil can also be applied to the hair or skin, either pure or combined. It can be used as a general moisturizer, or it can be used to treat specific conditions like dandruff, psoriasis or other skin lesions.

The recommended amount of avocado oil per day to obtain all its benefits is 1 tablespoon per day.

To preserve its beneficial properties, avocado oil can be heated to a maximum of 180 ºC (350ºF) for up to 4 hours. It is also important to store avocado oil at room temperature, for a maximum of 12 months after opening.

Choosing avocado oil

To choose the best type of avocado oil, it is important to opt for products with a lower acidity. The lower the acidity, the better the nutritional quality of the oil. To determine the acidity content, read the nutritional information table on the product label and ensure that it has only 4 mg KOH/g, or 0.48%, of acidity. 

Another recommendation is to opt for cold-pressed avocado oil, as this type of extraction best preserves the bioactive compounds present in vegetable oils.

Healthy recipes

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Avocado oil can be used in healthy recipes such as salads, sauces and breads.

1. Mango-lime salsa


  • 1 ripe mango
  • 2 tablespoons of avocado oil
  • 1 lemon
  • 1 teaspoon of mustard
  • 1 teaspoon of rice vinegar
  • 1/2 teaspoon of salt


Wash, peel and remove the pulp from the mango, and place it in a blender. Add the other ingredients to the blender and mix until totally combined. Use this sauce to season salads, meat, fish or chicken.

2. Shrimp and avocado salad


  • 200 g of shrimp
  • ½ avocado in cubes
  • 2 cups of avocado oil
  • Lettuce leaves, washed and dried
  • Juice and zest from 1 lemon
  • 1 teaspoon of salt


Boil the shrimp for 10 minutes and then drain. Once cooled off, chop the shrimp into smaller pieces and place in a bowl with the avocado. In another bowl, mix the lemon zest, lemon juice, salt, and avocado oil thoroughly until well-combined. Season the shrimp and avocado with this sauce. Add the chopped lettuce leaves, and serve.