4 Must Have Healthy Oils in Your Kitchen

It can be said that olive oil is perhaps the most popular gourmet oil there is. It has been basking in the limelight for some time now. Its popularity climbed up even higher just recently after a study showed that the Mediterranean diet can cut down one’s risk of heart attacks and strokes by 30%. The Mediterranean diet includes a healthy amount of olive oil. But are there any other healthy oils? For sure there are and we listed down 4 of them here.

4 Healthy Oils for Your Dishes

1. Culinary Argan Oil

A growing body of research suggests that culinary Argan oil just like olive oil is healthy for the heart.

In a study published in 2005 in the journal Nutrition, Metabolism and Cardiovascular Diseases, Moroccan researchers fed 60 male student nurses with either olive oil or the culinary Argan oil with toast for breakfast for 3 weeks.

Blood samples were then taken at the end of the study and tested. The result showed that both olive oil and Argan oil worked almost equally in stimulating the activity of an enzyme that is believed to protect against oxidative damage which can lead to heart disease.

Dr. Miller of the University of Maryland said that this study provides early evidence that the culinary Argan oil is in the same ballpark as olive oil for heart health. However, there is no proof that the Argan oil is better.

The culinary Argan oil contains a number of antioxidants including,

• Vitamin E,
• Carotenoids,
• Ferulic acid,
• Polyphenols, and
• Squalene.

Culinary argan oil is also loaded with unsaturated essential fatty acids.  This oil is great for light sautéing, dressings, dips, sauces, and drizzles. The oil turns bitter when exposed to high heat so don’t use it for deep frying and baking.

2. Grapeseed Oil

Grapeseed oil is one of the healthy oils you can use in your dishes. It is high in antioxidants such as Vitamins, C, E, and beta-carotene. It also has a high amount of omega 6, about 70%. The oil is great for frying, sautéing, and as a dressing.

3. Walnut oil

Packed with various minerals including zinc, selenium, magnesium, copper, potassium, and phosphorous, walnut oil is another healthy oil that you can use in your favorite dishes. Walnut oil also contains a healthy amount of vitamin C and Vitamin E which both have antioxidant properties. The oil is best used for dressings and sauces.

4. Sesame Oil

With its antibacterial properties, sesame oil when added in dishes may help protect against abnormal bacterial growth.

Phytate, a chemical that acts as an antioxidant is also found in the oil. Just like any other antioxidant, phytate may help prevent damage to cells and also prevent alterations in genes which can lower down your risk of developing cancer and other health problems.

You can use sesame oil in frying and sautéing. It is also a great addition to dressings and sauces for Asian-inspired dishes. Have a bottle of all or any of these oils in your kitchen to add flavor to your dishes and more importantly make them healthier!