What kind of oil for cooking must be chosen?

For a healthy and fit body, oil for cooking plays a very important role. So, what should be your choice regarding oil? Difference can be made to your health in the process. From healthy oils, it is possible to find more amount of monounsaturated in addition to polyunsaturated fat and decreased amount of saturated fat. Lots of benefits can be obtained from the avocado and olive oil as it comes with enough amount of monounsaturated fat. In case of soy oil and canola oil, high amount of omega 3 of polyunsaturated nature can be found.

Nutritious facts of oils

Similar amount of calories can be found with all these oils. Here, you may able to get about 120 calories with each spoon of oil.

From the oil that has been derived from the plants lots of Vitamin K and E can be found. In case of unrefined oil, some amount of anti-oxidant can be found. In this category, you can include olive oil extra virgin. For the well being of health, it is considered good enough.

Health quotient of the oil is generally decided based on the amount of fatty acids.  Difference can be made by the nature of the fatty acid also. Usability of the oil may create an impact at the same time.

Breaking down the fatty acid

Diverse amount of fatty acid can be noticed in the oils. By making comparison on the basis of ratio between different kinds of oil, you may able to know about the best oil for cooking. Health benefits of these oils must be considered at the time.


MUFAs or monounsaturated fatty acids offer a lot of health benefits.  Bad cholesterol or LDL can be reduced in the process whereas an increase in the amount of HDL can be noticed.  In case of a Mediterranean Diet, use of olive oil can be seen in abundance. Therefore, it has been looked as a form of diet that is good for your health.

Oils with MUFAa are:

  • olive oil
  • canola oil
  • avocado oil
  • peanut oil
  • safflower oil
  • sesame oil


PUFAs or polyunsaturated fatty acids are considered great for heart. If you use PUFAs instead of saturated fat then decreased in the amount bad cholesterol can be noticed. Most of oils found from the plants come with PUFAs such as

  • corn oil
  • sunflower oil
  • vegetable oil
  • walnut oil
  • safflower oil
  • soy oil
  • sesame oil
  • canola oil
  • peanut oil
  • grapeseed oil
  • flaxseed oil

In addition to the heart, nervous system can boosted with PUFAs as some of these oils have addition Omega 3 fatty acid.

Saturated Fatty Acids

From animal fat, saturated fatty acid is generally acquired. It is noticed especially in lard, butter in addition to tropical oils such as palm oil and coconut oil. According to the experts, it is better to consume or use as less as possible. In case of oil for cooking, you must try to avoid these oils.


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