Healthy oils to cook with - find the best oil for your needs

Extra virgin olive oil 

Nutrition experts consider extra virgin olive oil as one of the healthiest and the most versatile to consume and cook with. The highest quality olive oil should be extra virgin which means it is unrefined and unprocessed. Extra virgin olive has lots of health benefits. It is packed with monounsaturated fats and some polyunsaturated fatty acids linked to better heart health.

The best way to eat olive oil is to add it cold to your dishes, as dressings for salads, pestos, for topping and drizzling.  

You can use olive oil for cooking at low and medium-high temperatures as it has a relatively lower smoke point compared to other oils. Don't use it for high heat frying and cooking. It is a good option for baking though.

Flaxseed oil

Flaxseed oil otherwise known as linseed oil is extracted from flaxseeds. It is high in omega 3 fatty acids that are vital for your physical and mental health. Flaxseed oil may help reduce cholesterol, blood pressure, inflamation and the risk of diabetes. as well as improve regularity.

Flaxseed oil has a very low smoke point, which means it shouldn't be used for cooking. Use it for dressing and drizzling on top of the veggies, oatmeal, cereals smoothies. Store it at a low temperature and a dark place, ideally in a fridge.

Sunflower oil

Sunflower oil is derived from sunflower seeds. It is rich in vitamin E, which is responsible for fighting free radicals. One tablespoon of sunflower oil covers 28% of your daily recommendation for this vitamin. 

Sunflower oil is also great for cooking. It has almost no flavour and a very high smoking point. It can be used for cooking on high heat, for example, deep frying. 

Sunflower oil should be consumed in moderation as it also contains a lot of omega-6 fatty acids. The body needs them, but consuming too much omega-6s can cause inflammation, so you should balance them with omega-3s fatty acids.

Sunflower oils tend to be heavily processed so always choose cold-pressed sunflower oil for the best health benefits.

Rapeseed oil

Rapeseed oil, also known as canola oil, is derived from a flowering plant. It contains a great amount of monounsaturated fats and some polyunsaturated fats. Rapeseed oil has the least amount of saturated fats from all vegetable oils.

It has a high smoke point, which means it is suitable for high-temperature cooking and frying. Rapeseed similarly to sunflower oil can be processed so remember to always choose cold-pressed rapeseed oil.

Avocado oil

Avocado unrefined oil is another healthy option. It ir rich in vitamin E and contains monounsaturated and a lot of polyunsaturated acids. 

Avocado oil doesn't have much flavour, so it is also a good option for cooking and dressing salads. It can be used for cooking in higher temperatures than olive oil as it has a higher smoking point. You can use it safely for stir fries.   

Sesame oil

Sesame oil has a very strong flavour. It contains both monounsaturated and polyunsaturated fatty acids. It has a higher smoke point and can be used for high-temperature cooking like frying. 

Pumpkin seed oil

Hemp seed oil