Oil is one of the essential yet a calorie-dense food. You need oil that has high amount of mono and poly unsaturated fats because they help to provide vitamins and also aids in absorbing vitamins like Vitamin A, Vitamin D, Vitamin E and Vitamin K which are fat soluble. Oils can be defined as those fats which are liquids at room temperature and include vegetable cooking oil and also the oil that is present in nut and animal fats.
Another important thing in the usage of oils is how will you use the oil. There are different smoke points of oils, and while preparing the food, you should keep in mind that. At the smoke point, the properties of oil start to change, and you can observe the smoke point as the point at which the oil begins to smoke. At this point, the oxidation of oil occurs and also cancer causing free radicals are formed. Therefore, some of the oils can be cooked at high-heat and others should be cooked on low heat. The smoke point can be observed from the color of the oil. The more refined oil or the oil with lighter color have higher smoke points.
The oils have mentioned below which have a variety of health benefits:
This is a refined oil which is rich in vitamin C and monounsaturated fats. This oil is great for frying or preparing food on high flame as it has a higher smoke point.
Coconut oil cannot be considered as a healthy choice due to the high presence of saturated fat and low amount of mono and poly unsaturated fats. It does contain iron vitamin K and E. It has a strong flavor, and the smoke point is medium, so it can be used in preparing a variety of meals.
Palm oil is rich in high beta-carotene due to the palm fruit. Palm oil has a high smoke point and a mild flavor. However, this oil is not one of the healthiest options due to the low amount of mono and poly unsaturated fats and high presence of saturated fats.
This oil is mild in flavor and has a low amount of saturated fats. It contains the mono and polyunsaturated fats and also has omega-3 fatty acids. The medium to the high smoke point of the oil makes it great for cooking, baking, and frying.
The sunflower oil has a high smoke point so you can prepare any type of meal in it. This mild flavor oil is also one of the cheap options and is a great source of monounsaturated as well as polyunsaturated fats. It contains less amount of saturated fats and has the fat soluble vitamins like E and K.
Grape Seed Oil
This is a mild flavor oil with a medium to the high smoke point. This oil can be expensive and is a very good source of mono and poly unsaturated fats and omega-6 fatty acid. The saturated fats are also less in this oil. Use the Oils mentioned above as per your requirements and get benefits from them.