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Importance of Various Cooking Oils, To Be Used Wisely

Updated on May 29, 2020
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Different types of oils are used in every part of the country for cooking, where peanut oil is mainly used in central and western India, coconut oil is used in southern India and sunflower oil and desi ghee in Punjab and Haryana. Every oil has its own importance according to the health.

Mustard Oil

Mustard oil is made from huddling the seeds of a mustard plant to generate a spicy oil. Although real mustard oil is prohibited for cooking by the FDA, because of the presence of an ingredient called erucic acid which is responsible for various heart-related problems. As it is not metabolized, it becomes contaminated.

Mustard oil is used to prepare non-veg in most households. It contains 60% monounsaturated fatty acids(MUFA). It has 21% of polyunsaturated fatty acids(PUFA) whereas it also has 12%saturated fats, 6% omega 3fatty acids and 15% omega 6 fatty acids.

  • For health benefits

It is best used for heart patients. It lightens the skin, helps hair growth, prevents premature greying of hairs.

  • For frying

It's useful for frying.

  • Advice

Oil should always be changed, never use the same type of oil.

Olive Oil

Olive oil is a liquid fat obtained from olives. The oil is produced by pressing the olives. Also commonly used in cosmetics, pharmaceuticals, fuel for traditional lamps other than cooking. This oil, which was once used only in Mediterranean countries like Spain, Argentina, is now becoming popular worldwide due to its taste.

It contains 76% monounsaturated fat. It is of many types like Extra Virgin(Olive was compressed for the first time), Virgin (Removed by pressing the second time), pure(processed) and extra lite( less flavoured processed oil).

  • For health benefits

It reduces total and LDL cholesterol, it also affects fat distribution in the body. They fight inflammation, may prevent strokes, not associated with weight gain and obesity.

  • For frying

Extra Virgin oil is best for salad dressing.

Coconut Oil

Also known as copra oil, is an edible oil extracted from kernels of matured coconuts. There is a lot of confusion about its use, it is a saturated fat, so its limited use is recommended, but a recent research claims that due to being a vegetable oil, it does not contain cholesterol.

  • Health Benefits

It's good for health, burn fat, provides instant energy to body and brain.

  • For frying

Not recommended

  • Advice

Use with combination with other oils.

Palm Olive Oil

Palm oil is an edible vegetable oil derived from the mesocarp of fruits of palm oil. Regarding palm oil, the Center for Science states that it contains monounsaturated fat but is low in the amount of linoleic affected acid that can be used in a confined manner.

  • Benefits

Decrease cholesterol, reduce stress, boost brain health, improves skin and hair growth.

Rice Bran Oil

Rice bran oil is produced from the hard outer brown layer of the rice called chaff. The oil extracted from the paddy shell used in Japan and Korea is now making a place in India as well, with a monounsaturated portion being 41%, which is considered to be the best for all such oils.

  • Health Benefits

It is good. It also contains substances which reduce LDL, as well as natural vitamin E, which keeps the skin young.

  • For frying


What is Cholesterol?

Cholesterol is a soft substance found in the blood along with the fat that is essential for body activities.

There are three types of cholesterol- low-density lipoprotein, high-density lipoprotein, very low-density lipoprotein. There is no cholesterol in any vegetable fat but it increases the production of cholesterol in the body. Cholesterol is found in Desi Ghee, Butter, Meat, Egg, Chicken, shellfish and various dairy products.

Groundnut Oil

Groundnut oil extracted from peanuts and used for cooking. You will find this oil in many varieties like refined and unrefined roasted and cold-pressed, but the difference in nutritional value and health benefits can be seen in all. If you are using this oil, then use rostered one for maximum health benefits. It is considered to be the healthiest oils.

  • Health Benefits

As compared to other oils it contains vitamins, minerals and organic compound. It is a boon for blood pressure patients.

  • For frying


Sunflower Oil

Sunflower oil is extracted from the seeds of sunflowers. Ukraine and Russia are the largest producers of sunflower oil.

In this, the amount of polyunsaturated set is 50 to 70 per cent more, especially of linoleic acid. This oil reduces the amount of both LDL and HDL. This oil increases the immunity and brings agility in the body. It enhances the skin by making it radiant.

  • Benefits

Provides energy, lowers cholesterol, improve digestion, promote heart health.

  • For frying

It's not recommended for frying as it converts polyunsaturated fats to toxins on heating.

  • Advice

Do not use the same type of oil, if some food is prepared in sunflower oil, then prepare others in mustard oil. Keep changing the oil.


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