Do you know, “What is healthy oil?” Know about the best nutritious oils, healthy edible oil, cooking oil, body oil, other skin & hair oil, and their benefits.
When the crude oil prices are burning hot outside, thinking about, how to avoid fat and oil in your daily diet? It’s not easy, right! Especially for the South Asians who made their food dripping in oil. As we need limited fat in our diet to fulfill the healthy food requirements. What about swapping with a healthy oil?
Oil and healthy!! How? No need to be shocked. Oil can be healthy as well. There is plenty of healthy oils and fats you can switch to make your food healthier. Certainly, in a limited way!
Firstly, let’s know about oil and its sources. Oil is one kind of slippery liquid that comes from plants, animals, and minerals as well. According to the use, oil can be classified into 3 types. Cooking oil, oil for external use (body oil and hair oil), and burning oil.
Plant-based oil is basically used for cooking and animal-based fats are consumed after processing. For body care, both plant-based oil or mineral oils are used. Plant-based oils are organic and best for external care.
On other hand, mineral oils are used to make chemical-based cosmetics. And fuel, petrol, diesel, etc. are known as burning oil which comes from minerals. It is used in automobiles and machines. These oils are the most expensive to bear and the oil market is always high peak.
After knowing the basics of oil let’s jump into healthy oil, its benefits, and know about some best healthy oils.
What is Healthy Oil?
Defining healthy oil depends on which fat does the oil contains. There are basically four types of fat found in the oil. Saturated fat, trans fat, monosaturated fat, and polyunsaturated fat. Among them, saturated fat and trans fat are considered as bad fat which is unhealthy for your body especially for the heart.
On the contrary, monounsaturated fat, and polyunsaturated fat are considered healthier fat. They are good for the heart, skin, and also maintaining a healthy lifestyle. They can also improve LDL cholesterol levels and type 2 diabetes. To clarify, the definition cames that oil, rich in monosaturated and polyunsaturated fat is considered a healthy oil.
So, to choose a healthy oil for yourself you need to know about the oils or fats. Choose the oils that contain healthier fats and deduct or limit the oils or fats that contain bad fat.
Dairy foods like butter, whole milk, yogurt, and cheese, meats like Lard, Bacon fat, fatty cuts of red meat, the skin of poultry, and oils like Coconut, palm, palm kernel oils contain a large number of saturated fats. Along with, processed or packaged food contains trans fat. Cut those unhealthy fats from your diet to get the benefits you need.
For a better result switch to some healthy oils that will prevent you from some life taking diseases and keep yourself more healthy and lively. Let’s know which healthy oils are best for your health and beauty.
Best Healthy Oils
As you read before, oils are used for different purposes. Therefore, different oils can be healthy depending on their uses. For example, coconut oil full of saturated fat is unhealthy to eat but it’s healthy for hair and skin. Consequently, it’s better to know which oil will be best according to the purpose.
Best Healthy Oils List
Extra Virgin Olive Oil
Seed and Vegetable Oils
Rice Bran Oil
Edible almond oil
Firstly, let’s know the best healthy oils to eat or cook.
Extra Virgin Olive Oil
When it comes to eating or cooking extra virgin olive oil comes as one of the most healthy oil. This plant-based oil contains vitamins, minerals, polyphenols, and micronutrients derived from plants. With it, this healthy edible oil contains a large number of monosaturated fat and some polyunsaturated fat. It is a relatively good healthy oil for the heart and skin.
It is also linked with weight loss and prevention of some diseases like- cancer, gallstones, inflammation, blood pressure, Alzheimer’s, and diabetes. Along with this, it also improves digestion, works as anti-aging, and boosts metabolism.
To be extra virgin, olive oil has to be first cold-pressed which ensuring maximum quality. It can’t be further processed or refined. High heat cooking on extra virgin olive oil can mess both flavor and nutrition.
To cook food with this extra virgin healthy oil, it’s best to keep the heat low or medium. It can also be a healthy choice for baking or salad dressing for its sizzling peppery flavor. Saute or drizzle your food with extra virgin olive oil and get the best nutrition of food. But if you want to have some fried food then using pure olive oil is better.
Did you ever think that fat can help in weight loss? Shocking, right? But clarified butter like ghee actually helps in weight loss. Have 1-2 tablespoon of ghee on empty stomach early in the morning and it will increase your metabolism and helps to lose weight. You can also cook your food in ghee and enjoy the same benefits.
Ghee can also,
prevent allergies of dust, smoke, and aerosols,
protects from regular infections of the throat, nose, and chest
improves blood circulation,
reduce the accumulation of free radicals in body cells
improves digestion process
helps to absorb nutrients from food
Just try cooking your food on ghee whatever flame you want. And enjoy the taste and nutrients at one plate.
This healthy edible oil is the most nutrient oil having a high amount of vitamin E. It’s made of the pressed seeds of a sunflower.
Antioxidants in sunflower oil play a part in boosting your immune system and keeping your cells and organs healthy. It also provides energy, lowers cholesterol, improves digestion, and repairs damaged cells.
Sunflower oil is a good option for cooking as it doesn’t have a strong flavor. You can cook on a high smokey point with this oil. But the matter of fact is with vitamin E sunflower oil also has omega -6 fatty acids which can promote inflammation. So, you should take this oil in moderation.
Traditionally used for cooking in some south Asian countries, like India, Nepal, and Bangladesh. This oil is made of pressing tiny little mustard seeds under the legs of cows or ox. In the villages of Bangladesh or India, people use this ox grinding technique.
Along with little saturated fat, this oil has 60% monounsaturated fat, 21% polyunsaturated fat, and 15% of Omega-6 fatty acids. This means it’s absolutely healthy oil to eat or cook. Stir fry or saute vegetables in mustard oil to get the best flavor.
You can use mustard oil as a natural remedy to cure cold symptoms, for example- cough or congestion. Benefits like- improved digestion and circulation, reducing inflammation, slowing cancer cell growth are also found by consuming mustard oil.
For making some fun experiments in your kitchen peanut oil is the best option. Fried foods are best to cook in peanut oil for their high smoking point. It’s a popular vegetable oil all over the world. This healthy edible oil is one of the highest monounsaturated fat containing oil with vitamin E. For its vitamin component, peanut oil is counted as a healthy oil. The anti-oxidant protects the body from free radicals. It keeps the heart healthy and lowers blood sugar with diabetes.
But Peanut oil has some drawbacks too. As being high in omega-6 fatty acids, it can increase the risk of certain diseases like heart disease, obesity, inflammatory bowel disease, and cancer.
It makes the food more delicious and tempting with its nutty taste and smell. To get the best flavor to come out you have to cook at high heat with peanut oil. It is one of the best healthy oil for frying.
Like peanut oil, sesame oil is another flavorful oil. A little amount of this clod pressed oil can add a lot of flavor to your food. It’s filled with both monounsaturated and polyunsaturated fatty acids but there is less amount of other nutrients.
Although, these raw, pressed sesame oils can benefit you in many ways. It has strong anti-inflammatory properties, controls blood sugar, treats arthritis, heals wound, and burn. Sesame oil has a higher smoke point and you can use it for making many high heat recipes.
Like extra virgin olive oil, avocado oil is also an unrefined oil which makes it a great choice. It contains the highest amount of heart-healthy monounsaturated and a good amount of polyunsaturated fatty acids along with Oleic Acid, Vitamin E, and HDL Cholesterol.
Avocados have potential health benefits in lowering cholesterol, blood pressure, and improves heart health.
As having not much flavor, avocado oil can be a great choice to cook food. It’s best for cooking in high heat and stir-frys. You can also consume it raw. But the problem is it’s a bit expensive to buy.
Safflower oil is another plant-based oil full of high monounsaturated fat and a low amount of saturated fat. It helps in improving blood sugar and heart health.
Although being less popular it’s all-over an incredible oil with a neutral flavor. This healthy edible oil is both processed and cold-pressed. But both will be cooked in high smoke points and the best cooking oil for the heart.
Flaxseed is most healthy for its rich omega-3 fatty acids. It helps in weight control, reduces growing cancer cell, benefits heart health, and also treats constipation and diarrhea,
After knowing about the best Healthy oils for cooking, it’s time to know about body oils and hair oils.
To smoothing dry skin, olive oil can the best option as a moisturizer for your body. Olive oil is an excellent skin moisturizer that repairs cells and smoothes skin. As a body oil, it is packed with anti-aging antioxidants and hydrating elements. With this, you can use olive oil at almost every part of the body, for example- skin, face, hair, nails, and lips also.
The effective benefit of olive oil in hair re-growth is incredible. Use some of this healthy edible oil on your hair before 30 minutes of doing shampoo. And you will get silky smooth nourished hair.
To cure your chapped lip use olive oil mixed with sugar as a natural scrub. What’s better if your long beautiful nails become more strong and shiny by using a few drops of olive oil in them. Is there an end? No, more benefits of olive are still remaining.
In spite of being full of saturated fat, coconut oil is well known for skin and hair care. This healthy edible oil extracts from mature coconuts meat. For your cracked lip or skin, coconut oil is the best option. It acts as a moisturizer and increases hydration.
Because of its anti-bacterial and anti-fungal properties, coconut oil can be used as a natural cleanser too. Gently, apply coconut oil to your face and neck and wash it off.
None other than coconut oil can also cure the hair dandruff problem. A common cause of dandruff is dry scalp. Massage your hair with warm coconut oil before 30 minutes of doing shampoo. This application will moisturize your dry scalp and act as a hair conditioner.
If you want to use some natural moisturizer for your hair then sunflower is no doubt the best choice. It’s incredibly nourishing for hair by growing new hair, controlling frizz, and fights dryness and damage. You can apply this healthy edible oil directly to the scalp or even use it with your regular shampoo or conditioner.
Along with this nutritious and antioxidant full oil works great on the skin too. It’s used as an ingredient in many cosmetics and medicines as it fights acne, inflammation, aging problem, and general redness or irritation.
Along with using in traditional cooking, people of Bangladesh also use mustard oil as a homemade face serum mask or hair treatment. They commonly use mustard oil to massage newborn babies with a belief that it enhances the strength of the skin barrier.
Reports have also shown that mustard oil improves fine lining, wrinkles, aging problems, and hair growth. Mustard oil can magically repair lip skin damage as well. But if you decide to use mustard oil in your skin or hair it’s better to apply a little first to test whether it suits you or not.
Sunscreen is a daily need when you go out on a hot sunny day. Sesame oil can be a natural applicant for sunscreen. Some research shows that body oil can protect against damage from UV rays.
Along with massage with sesame oil may reduce arm and leg pain. Sesamin and vitamin E in sesame oil can also improve hair health. It makes the hair more strong and shiny with improving your sleep quality.
Just like sesame oil, you can use Avacado oil as a natural sunblock and moisturizer, applied directly to the skin as a body oil. It can moisturize your dry hand and skin. This natural beauty product also calms itchy skin and heals chapped skin.
The use of Avacado oil can moisturize, repair, and strengthen your hair with ensuring your hair growth. This healthy oil helps to stimulate blood flow and unclog blocked follicles which helps fighting hair loss.
You can also use avocado oil as a hair mask for the natural conditioning of your hair. And for moisturizing your hair, use warm avocado oil mixed with extra virgin coconut oil on the scalp.
For fixing inflamed and dry skin, safflower can be a great choice for body oil. It may help to soothe the redness and make your skin more soft and smooth. The vitamin E component of this healthy edible oil provides the best benefits for the skin.
But before using this oil, it’s better to check whether safflower has any reaction on your skin or not. Just use a few drops of safflower oil in your arm and wait for 24 hours. If there is no allergic reaction occurs, you are ready to go.
Flaxseed oil also enhances skin health. It makes the skin more smooth and hydrated along with decreasing the irritation and roughness. Use it as a body oil on your skin and feel the smoothness.
Other Healthy Oils
Here is some more healthy oils name you can add in your diet or beauty elements.
Seed and Vegetable Oils
Rice Bran Oil
Edible almond oil
As you see there is plenty of healthy oil you can switch. But the best nutrients come out depending on the cooking method. Here are some tips for cooking with healthy oil or use for skin and hair.
Every healthy oil has its own cooking temperature. Cook according to the smoke point refers to healthy oil.
Don’t cook food in the deep frying method.
Don’t use oil that smells bad.
Long stored oils oxidize or rancid. So, don’t store them for a long time.
Never reuse or reheat any cooking oil
Store oil in a dark and cool place for keeping them fresh
Use coconut or olive oil as a pre-shampoo treatment
Using warm oil in hair has a better effect than the regular one
Moisturize your body with olive oil after having a bath
Although oils and fats have a bad reputation all over, fat is an important part of a healthy diet. For long-term good health, some fats are more nutritious than others.
In this article, you read about all the healthy oils and their benefits. Extra virgin olive oil, Sunflower oil, and mustard oil are healthy for both cooking and natural beauty both. What’s better if you can use a natural oil for both food and beauty products?
Hence it’s proven that oil can be healthy too so it’s time to add some healthy oils in your cooking stuff and beauty products. So which healthy oil are you going to add to your shopping list today?