The inclusion of oil and fats in our diet is essential to good health – but how do we choose the right ones? Avoiding bad fats is important to maintaining a healthy weight and enjoying overall wellbeing. However, healthy fats are needed for the absorption of several vitamins (Vitamin A, D, E & K), synthesis of hormones and vitamin D, brain functioning, cell wall formation and many other metabolic reactions in the body. Given these benefits, which oil should we choose? Here are three amazing cooking oils and how to incorporate them in your lifestyle:
Coconut oil is the most cooling among all oils. Coconut Oil is especially beneficial for:
Heart Health – Coconut oil contains zero cholesterol and zero trans fats, therefore it’s good for dieting and heart health. The oil is rich in small and medium chain fats, which are good for health and increase the HDL level i.e. good cholesterol in the body. Good cholesterol helps in the cleansing of bad cholesterol and prevents the deposition of cholesterol. To enjoy the heart healthy benefits of coconut oil, cook foods in it over slow and medium heat or consume the oil raw (you can take one teaspoon first thing in the morning).
Hair & Skin – Coconut oil is ideal for body massages; it smoothens the skin and reduces wrinkles due to its high antioxidant value. A hair massage with coconut oil gives relief from mental fatigue and relaxes the mind. It is also good for hair growth.
Detoxification – Coconut oil is very good for oil pulling, an oral detoxification procedure that is simply done by swishing atablespoon of oil in your mouth for 10-20 minutes. It cleanses off the harmful bacteria from the mouth and whitens teeth.
You can buy organic Cold Pressed Coconut Oil from Devang online and at Devang House.
Cow ghee is traditionally known to be full of beneficial fats and has been consumed by our ancestors in India for years. Cow Ghee is especially beneficial for:
Blood Glucose & Weight Management– Cow Ghee, if taken mixed with any food, is supposed to decrease the Glycemic Index of the food (lowering the effect of carbohydrates on glucose level).
Cholesterol and Joint Health – Cow Ghee decreases the bad cholesterol from the body and strengthens bones. Regular consumption of Cow Ghee prevents drying of synovial fluid from the joints, which further prevents rubbing of joints; therefore reducing the risk of developing osteoarthritis in old age.
Taste Enhancer – Cow Ghee is good for all kind of cooking. The smoke point of ghee is high, making it the right choice for frying food items.
Organic Desi cow ghee can be purchased through Devang’s organic subscription.
Mustard oil is clinically-proven as the best oil for heart health. Studies have revealed that the use of mustard oil as a cooking medium can reduce the risk of heart disease by nearly 70% (Am J Clin Nutr. 2004). Mustard oil is especially beneficial for:
Heart Health – Mustard oil contains zero cholesterol and has the best fat composition compared to other edible oils: it consists of an ideal ratio of Omega-3 and Omega-6 fatty acids comparable to fish oil and has a healthier fat composition than other oils, as well.
Mustard oil should be consumed after heating (see point below).
Joint Health & Hair – Mustard oil massages reduce the joint pain and inflammation associated with arthritis. They will also help in reducing the general pain and stiffness of joints. Hair massages with mustard oil improve blood circulation and prevent hair fall.
Cooking – Mustard Oil is good for all kind of cooking, especially for frying foods, due to its high smoke point. Note that mustard oil is a little hot in nature and has pungent flavor and odour. This can be reduced by first heating the oil till smoke point and then cooling it down to room temperature – then store the oil in an airtight container.
Organic mustard oil can be purchased through Devang’s organic subscription.
Using the right oils wisely and in moderation is the best way to enjoy all their benefits. Enjoy the enhanced flavor of your food, and balance this with regular exercise to enjoy perfect health!
- Sudip Mishra, MD & S.C. Cooking Oils for Heart Health. Manchanda, MDM. Journal of Preventive Cardiology. Feb. 2012; Vol. 1, No.3.
- Chag Milan, MD, DM, DNB. Oil, Ghee, Cheese, Butter, Cholesterol and Atherosclerosis… What Should We Know? Gujarat Medical Journal, 2010; Vol.65, No.2.
- Rastogi et al. Diet and Risk of Ischemic Heart Disease in India. Am J Clin Nutr. 2004; 79:582-92.
This article was originally published by our friends at Devang House here.