Despite its bad reputation, fat is very essential in hormone synthesis. Some of its benefits are aiding cell growth, protecting your organs and playing a role in nutrient absorption. Added to that, fat contributes to a sense of fullness.
Below are the best oils for our health and you should aim to include them in your diet.
1- Olive Oil
Olive oil is a basic ingredient in the heart-friendly Mediterranean diet. Organic press vegan extra virgin oil contains more than 30 different phenolic compounds, a group of phytochemicals that include many with anti-inflammatory effect. Added to that, extra virgin oil contains healthy monounsaturated fats that aid in lowering your LDL (bad) cholesterol levels.
2- Flaxseed Oil
Flaxseed oil is an excellent source of alpha linolenic acid that is a form of omega 3 fatty acid. Omega 3 is a type of polyunsaturated fat that our bodies don’t produce on its own and helps in lowering the risk of some cancers and heart problems. Added to that, flaxseed oil is rich in omega 6 fatty acid that is shown to lower the risk of heart diseases, strokes, and early death. However, this kind of oil can’t be heated since heat can disrupt the fatty acid content, use it with salads and smoothies.
3- Avocado Oil
Avocado and avocado oil are rich in healthy monounsaturated fats. Research has found that avocado oil has excellent nutritional value at low and high temperatures. Moreover, avocado oil has a higher smoke point than olive oil so it’s a better option for higher heat cooking. It can be used for stir-frying, sautéing or searing.
Lastly, including fats in your diet is very important, however, take care of the quantity. Always aim for the oils with high monounsaturated and polyunsaturated fats and stay away from those with saturated fats. USDA recommends women aged 31 and older to have 5 teaspoons of oil and men in the same age group should target 6 teaspoons per day.
Written by Rym Timani, Kcal Nutritionist
