Top 3 Healthy Oils for Cooking

What do you think about cooking oil? Whatever you are looking for losing fat, gaining muscles or just to maintain your body. First, think oil doesn't have your enemy at all. Even it makes our food delicious and non-sticky.


But not fats are equally created. The must thing for cooking and baking food in your kitchen.
Now discuss some healthy fats here, their advantages and limitations. As not all oils behaving same with heat. Each oil has its smoking point.

Now find out the one that best suited you.

Olive Oil

In my list, olive oil is at rank 1. A lot of benefits, you can have it with your salad or use it to cook your food. Olive oil contains the high amount of monounsaturated fat and its a great source of phytochemicals that are very helpful to prevent the cancer disease.

In 100 grams of Olive oil, 73 grams monounsaturated fat, 11 grams polyunsaturated fat and 14 grams saturated fat. 
As we know that monounsaturated and polyunsaturated are healthy fats, so the overall nutritional value makes it a healthy source of fat.
Olive oil contains both omega3 and omega 6 fatty acid.
The smoking point of the oil is (Extra virgin olive oil 160°C and Virgin olive oil 200°C), the smoking point is the temperature at which an oil starts to burn, so it has the medium smoking point.





As olive oil extract from berries, so it has the high amount of plant-derived antioxidants, phytosterols, and vitamins. Rich in vitamin E.



Canola Oil

Another oil that has a high amount of linoleic acid (omega-6) and alpha linolenic acid (omega-3) essential fatty acid.
Smoking point 207 °C, meaning heat friendly.
Cooking friendly, light.
Cheaper than Olive oil.
 In 100 grams of Olive oil, Monounsaturated fat 63 g, Polyunsaturated fat 28 g and Saturated fat 7 g.
Help to prevent heart disease.

 Flaxseed Oil

You could either a salad dressing or cook food by using flaxseed oil. 

 In 100 grams of Flaxseed oil, Monounsaturated fat 18 g, Polyunsaturated fat 68 g and Saturated fat 9 g. WOW!
Rich source of polyunsaturated fatty acid. The high amount of omega 3 and omega 6. It is very useful to fight with hormones imbalance diseases.
EVEN it is superior to Olive oil in terms of nutrition value but here we are talking about cooking purpose, flaxseed oil breaks down early at low temperature that why it's come to 3rd place. But for now-heated dishes, Flaxseed oil is the best.
 Smoking point 110 °C to 125 °C.
It helps to decrease your cardiovascular diseases like heart attack and stroke.

Conclusion

So no matter who are you or what's your goal, fat is your friend at all. You need to know the importance of in your daily nutrition.
Having good fat like polyunsaturated and monounsaturated fat along with omega 3 and omega 6 will not make you happy and healthy but also give your body the desired body that you always want.

Fats that you need to avoid are TRANS FAT and SATURATED FAT. It raises your cholesterol(bad cholesterol or LDL) and increases your HDL(Good cholesterol).

So hope you enjoy it and understand the aspects that we need to consider while buying cooking oil.

Stay Healthy, Stay Blessed!

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