How to use oils to improve your health
Oil has long been thought as an evil part of the diet – something to avoid at all costs, but did you know that there are some healthy oils that are good to include in your diet? These are polyunsaturated oils that are high in omega 3, 6, and 9 fatty acids and have a range of health benefits.
Some of these oils include:
- avocado oil
- safflower oil
- sesame oil
- sunflower oil
- soybean oil
- pumpkin seed oil
- grapeseed oil
- flaxseed oil
- wheatgerm oil
- fish oil
- olive oil
- canola oil
- corn oil
- evening primrose oil
How to Use Healthy Oils
Even though these oils are significantly better for your health than saturated fats and other hydrogenated oils, remember that they are still a liquid fat. Use the oils sparingly so that you do not overindulge and possibly suffer from weight gain.
Oils need to be stored in dark bottles as clear glass or plastic bottles allow light to penetrate into the oil and oxidise the fatty acids. Contact with air will also affect the oil so be sure to keep the lid on tightly. Be aware that the healthier the oil is, the more quickly it will spoil. Many healthy oils will need to be stored in the refrigerator. Olive oil is an exception however as it is high in oleic acid and contains antioxidants that slow spoiling.
The more omega 3 fatty acids that are in the oil, the less suitable it is for cooking. High temperatures can damage many oils as the heat not only damages the fatty acids, it can also make them harmful. Where possible, use the healthy oils at room temperature, such as in salad dressings. Olive oils are the best for cooking.
How Often Should I Eat These Oils?
Essential fatty acids are important for the diet and should be eaten on a regular basis. You should consume a source of omega 3 or 6 essential fatty acids three to five times a week. Where possible, consume them in a food form such as fish or flaxseed oil, rather than in a supplement form, as fresh is always better.
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