17/03/2026
Extra Virgin Olive Oil (EVOO)
Nutrients: Rich in polyphenols (antioxidants) and monounsaturated fats (oleic acid).
Best Use: Dressings, finishing, light sautéing (its antioxidants make it stable even under moderate heat).
Avocado Oil
Nutrients: High in oleic acid (monounsaturated fat), Vitamin E, and lutein.
Best Use: High-heat searing, roasting, everyday cooking (excellent stability).
Flaxseed Oil
Nutrients: The richest source of Omega-3 alpha-linolenic acid (ALA); anti-inflammatory.
Best Use: COLD USE ONLY (never heat). Dressings, smoothies.
Virgin Olive Oil
Nutrients: High monounsaturated fats, fewer polyphenols than EVOO due to processing.
Best Use: Medium-heat cooking, baking, stir-fries.
Walnut Oil
Nutrients: Good Omega-3 to Omega-6 ratio, beneficial plant sterols.
Best Use: Finishing oil for salads or pasta (do not cook with high heat).
Sesame Oil (Toasted & Light)
Nutrients: Contains antioxidants sesamol and sesamin. Good monounsaturated/polyunsaturated balance.
Best Use: Sautéing, dressings, marinades (distinctive flavor).
High-Oleic Sunflower Oil
Nutrients: Cultivated to have higher monounsaturated fat (like olive oil) than standard sunflower oil.
Best Use: Neutral frying, baking, all-purpose high-heat.
H**p Seed Oil
Nutrients: Perfect 3:1 ratio of Omega-6 to Omega-3, gamma-linolenic acid (GLA).
Best Use: Drizzling on vegetables, dips, smoothies.
Rapeseed / Cold-Pressed Canola Oil
Nutrients: Good source of Omega-3s and low in saturated fat. Choose cold-pressed over standard refined canola.
Best Use: General purpose, baking, stir-fries.
Chia Seed Oil
Nutrients: Very high in Omega-3 ALA, though less common than flaxseed oil.
Best Use: Cold dressings, smoothies, supplements.
Peanut Oil (Unrefined)
Nutrients: High in Vitamin E and monounsaturated fats. Resists heat degradation.
Best Use: Frying (occasional use, powerful nutty flavor).
Grapeseed Oil
Nutrients: High in Vitamin E, but also high in Omega-6 polyunsaturated fats.
Best Use: Versatile, neutral oil for searing and dressings. Moderation is key due to high Omega-6.
Almond Oil
Nutrients: High in Vitamin E and monounsaturated fats.
Best Use: Baking, moderate-heat sautéing (great delicate flavor).
Coconut Oil (Extra Virgin)
Nutrients: Primarily composed of Medium-Chain Triglycerides (MCTs). High in saturated fat.
Best Use: Baking, medium-heat cooking. Note: Debate continues regarding its impact on heart health due to saturated fat.
Safflower Oil (High-Oleic)
Nutrients: High monounsaturated fat profile, resistant to high heat.
Best Use: Frying, searing, neutral everyday cooking.
