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Updated December 25th, 2023 at 16:18 IST

Coconut, canola and more: Add these oils to your regular diet for health benefits

There are some oils that are very healthy and should be added to your diet as they are rich in essential fatty acids, vitamins, and antioxidants.

Coconut oil
Coconut oil | Image:Unsplash
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When we talk about oil, the last thing that comes to our mind is health. We associate oil with unhealthy food, but that should not be the case. No food group is inherently unhealthy. Consuming oil in moderation and not going overboard with it will not harm you in any way. In fact, there are some oils that are very healthy and should be added to your diet. These oils are rich in essential fatty acids, vitamins, and antioxidants.

Olive oil

This oil is a staple of the Mediterranean diet and is renowned for its heart-healthy benefits. It contains monounsaturated fats and antioxidants, such as polyphenols. Use extra virgin olive oil for salad dressings and low-heat cooking.

Olive oil | Image: Unsplash

Coconut oil

A versatile oil with a high smoke point, coconut oil is suitable for various cooking methods. It contains medium-chain triglycerides (MCTs), which are believed to offer quick energy. Use it in baking, sauteing, or as a butter substitute.

Avocado oil

Extracted from the pulp of avocados, this oil is rich in monounsaturated fats and vitamin E. It has a mild flavour, making it suitable for salads, drizzling, and sauteing. Avocado oil also withstands higher cooking temperatures.

Flaxseed oil

It is a plant-based oil that provides a good source of omega-3 fatty acids, essential for heart health and inflammation reduction. Consume flaxseed oil as a supplement or drizzle it over cold dishes. Avoid heating it, as high temperatures can degrade its nutritional content.

Flaxseed oil | Image: Unsplash

Walnut oil

Another excellent source of omega-3 fatty acids, you should add a moderate amount of walnut oil to your diet. It has a rich, nutty flavour that complements salads, pasta, and roasted vegetables. Use walnut oil in its raw form to fully preserve its nutritional benefits.

Sesame oil

Sesame oil, especially the unrefined variety, is rich in antioxidants and has a distinct nutty flavour. It is commonly used in Asian cuisine for stir-frying, sautéing, or as a finishing oil for flavour enhancement.

Canola oil

This oil is low in saturated fat and high in monounsaturated fats. It has a neutral flavour, making it suitable for both cooking and baking. Canola oil is a versatile option for various culinary applications and can be used to make classic Indian dishes as well.

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Published December 25th, 2023 at 16:18 IST

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