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15 best healthy cooking oils in India

healthy cooking oils

Cooking oil in inevitable while preparing a dish. Whether it is a salad or main course, you need to use oil. But choosing the right cooking oil can save you from heart diseases, cholesterol blockages, obesity and digestion problems. We span the country to give you a list of healthy cooking oils in India.

Cooking oil is either obtained from animal or vegetables. But vegetable is hands down a health eating option. There are several vegetable based cooking oils in the Indian market, we tell you the benefits of each cooking oil and how you should really have it.

How much oil to use depends on the oil, the method of cooking and utensil used to prepare the dish.

Rice bran oil

Rice bran oil has two major properties

Reduces cholesterol
It is rich in monounsaturated fatty acids and has cholesterol-lowering properties due to the presence of a component called oryzanol.

Improves insulin resistance
It contains natural vitamin E, (tocopherol and tocotrienol) which is an antioxidant. It also contains squalene, which is good for the skin.

Olive oil
Olive oil contains antioxidant, reduce arthritis pain, lowers the incidences of Parkinson’s and Alzheimer’s diseases. Olive oil is also said to have properties that help in fighting against heart diseases such as heart attack and heart stroke.

Sunflower oil
Sunflower oil reduce cardiovascular diseases, fight free radicals especially good for cancer patients, healthy option of arthritis patients, and sunflower in an antioxidant. Sunflower oil is prevents colon cancer, repairs the body, boosts the immune system, and promotes the proper functioning of nervous system.

Groundnut oil
Groundnut oil can boost energy and is contains monounsaturated and polyunsaturated fats. It contains Omega 3 fatty acids, lowers the risk of heart diseases and fights against cancers, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections due to antioxidant, resveratrol. Sadly, groundnut oil produces smoke at high temperatures.

Mustard oil
Mustard oil when consumed in moderation or sparingly improves digestion and builds a good appetite. Mustard oil also fights germs and virus, great to prevent cold, coughs and skin problems. It can ease inflammation.

Sesame oil
Sesame oil has several medicinal properties. It is effective for diabetics and lowers blood pressure. Sesame oil improves oral hygiene and dental health. It prevents atherosclerosis, cancer and fights depression.

Edible almond oil
Almond oil for cooking helps prevent two main health problems – Heart diseases and cancer. Almond oil improves cholesterol, ease the stomach from irritable bowel syndrome and protects against colon cancer.

Coconut oil
Coconut oil is known to fight bacteria, build immunity and increase metabolism. It gets a bad reputation primarily due to the fact that it contains saturated fats, despite these being the healthy saturated fats.

Palm oil
Palm oil is rich in antioxidants, carotenes and Vitamin E. Palm oil is good ingredient from cancer patients, those with Alzheimer’s, arthritis, atherosclerosis and anti-aging.

Soybean oil
Soyabean oil is high in poly- and monounsaturated fats and low in saturated fats. It is also contains Omega 3 fatty acids, which reduces the risk of cardiovascular diseases.

Flaxseed oil
Flaxseeds are consumed largely by vegetarians as it is a rich source of Omega 3 fatty acids. Flaxseed oil is beneficial for Crohn’s Disease and colitis.

Cashew oil
Cashew makes a great snack especially with alcohol. It is makes a great ingredient for sweets and baking too. But cashew oil contains anti-bacterial properties. It improves eye health too, along with reducing inflammation and cholesterol.

Canola oil
Canola oil is heart friendly oil which reduces blood pressure, inflammation and cholesterol. Canola oil can be used as a substitute for butter and margarine. It is great for baking, grilling and saute.

Ghee is better option than butter, great for digestion, improves the functioning of the brain and helps in weight loss accompanied by exercise.

Category: Health Tips


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