Oils are lipids obtained from both plant and animal sources. The body requires certain oils to facilitate the processing of essential vitamins. Most people incorporate oil into their diet through cooking techniques such as frying or sautéing. Some types of oil can go directly on top of a meal or be consumed raw.
Most nutrition experts advise limiting the daily intake of oils due to their high-fat content. However, it’s important to note that not all oils are created equal. Some types of oil are suitable for daily consumption and offer various health benefits. Here are five of the most nutritious types of natural oils that are safe to consume every day.
1. Coconut Oil
Coconut oil adds a sweet, rich taste to dishes. It is often used as a cooking oil or in baking. Coconut oil has a high saturated fat content. This means that at the molecular level, there are more hydrogen atoms and fewer bonds between carbon.
Normally, this makeup in most foods contributes to high “bad” cholesterol. However, coconut oil contains no cholesterol or significant traces of vitamins and minerals. Since coconut oil has medium-length carbon chains, it boosts healthy cholesterol levels. This can reduce cardiovascular health risks.
Coconut oil contains several types of beneficial compounds, including ketones and lauric acid. The body uses ketones as a source of energy. Studies have shown that the ketones in coconut oil may slow cognitive decline by serving as a viable energy source for under-functioning neurons.
Lauric acid is also a highly absorbable form of energy. Rather than storing lauric acid as fat, the body consumes it immediately. In this way, coconut oil can help with weight management.
However, while coconut oil is a better alternative to hydrogenated oils, it can cause health problems when overconsumed.
2. Black Seed Oil
Black seed oil comes from the Nigella sativa plant and has been used as an herbal remedy for centuries. It has a complex, earthy flavor that is sometimes added to salad dressings or marinades.
Black seed oil is a rich source of thymoquinone, a naturally occurring substance that produces a host of health benefits. It is also an antioxidant, which means it can remove harmful toxins from the body.
Several studies have investigated possible applications for black seed oil. Consuming 5 milliliters of black seed oil per day can reduce hypertension.
Black seed oil has additional benefits, such as lowering bad cholesterol and improving outcomes for asthma patients. It is also commonly used as a treatment for H. pylori, a gastrointestinal infection that affects a significant portion of the global population.
3. Ghee
Ghee is not exactly an oil. It is a dairy product derived from butter. However, it has lower levels of saturated fat and lactose than butter. Ghee also contains several vitamins, including vitamins D and A.
While ghee is high in saturated fat, it also contains a high level of omega-3s, a type of unsaturated fatty acid. Omega-3 fats support heart health and lower bad cholesterol levels. Ghee also has anti-inflammatory components that may reduce internal swelling.
4. Flaxseed Oil
Also known as linseed, flaxseed oil has multiple health uses. It is a dense source of a specific type of omega-3 fats that produces a stronger health benefit than other types.
Flaxseed oil is part of a heart-healthy diet. Boosting omega-3 levels in the blood can support artery health and reduce blood pressure. Flaxseed also has gastrointestinal benefits. It is primarily used as a laxative but can also result in other stomach issues.
Unlike other oils, flaxseed has a low smoke point and is not suitable for cooking. However, it is an extremely versatile ingredient that can be mixed into salads, yogurts, or sauces.
5. Sesame Oil
Sesame oil is renowned for the distinct toasted flavor it imparts to East Asian cuisines. Due to its savory flavor, it is mostly used in meat and vegetable dishes. It has a high smoke point and can be used for frying.
Sesame oil is also used as a garnish for several dishes, most notably hummus and popcorn. Not only is sesame oil delicious, but it also has significant health benefits.
It contains high levels of vitamin E, an antioxidant that fortifies the hair. Sesame oil is also the most effective oil for protecting the skin against damage-causing ultraviolet sun rays, though it should not be used to replace sunscreen.
Compounds in sesame oil also stabilize blood sugar, which can support insulin sensitivity and reduce the risk of diabetes complications.
Interestingly, sesame oil also shows some promising mental health benefits. This is because of the compound tyrosine, which is a precursor to serotonin, a neurotransmitter that regulates mood and emotion.
Healthy Oils in Moderation
Despite the numerous health benefits, even healthy oils can lead to health issues if consumed excessively. It is essential to limit servings, and individuals with specific health conditions should be cautious about using oil as a health supplement.