Here are 3 oils you’ll want to get into you, with the science to prove it
When it comes to oils, you need to pick the right ones to include in your diet. Some oils, such as common vegetable oil are hazardous to our health. On the other hand, there are other oils out there that offer incredible health benefits and should be a feature of a balanced diet. Here are some of the perks to consuming FIT’s favourite healthy oils:
The fats in coconut oil are a special kind of medium chain triglycerides (MCTs) that have been shown to encourage greater energy expenditure compared to the same amount of calories from longer chain fats. One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totaling about 120 calories per day, making coconut oil a great weight loss aid, when consumed in moderation.
Coconut oil is also high in lauric acid, which has powerful anti-microbial properties, allowing it to function like a natural antibiotic for any of the bad bacteria in your system.
With a high smoke point, this is the best oil for cooking a high temperatures with, as it won’t spoil.
Leading by example, the health of Mediterranean cultures has sparked much interest in the benefits of consuming olive oil. Many studies have confirmed that olive oil is extremely good for the body, largely due to it being a rich source of monounsaturated fatty acids and its high antioxidant levels of polyphenols.
A review of studies of the effects of olive oil found that regular consumers had lower levels of bad cholesterol and were less likely to develop cardiovascular diseases. It is also shown to be anti-inflammatory and anticoagulant and to help reduce cancer risk and tumor cell activity.
“Opt for cold pressed extra virgin olive oil,” says registered dietician Mary Snell. This comes from the first extraction, is the most unrefined form and no chemicals are used in the extraction process.
The essential fatty acids (EFAs) in flaxseed oil are one of its key healing components. EFAs are particularly valuable because the body needs them to function properly, but can't manufacture them on its own. EFAs work throughout the body to protect cell membranes, keeping them efficient at admitting healthy substances while barring damaging ones.
One of the EFAs in flaxseed oil, alpha-linoleic acid, is known as an omega-3 fatty acid. Like the omega-3s found in fish, it appears to reduce the risk of heart disease as well as many other ailments.
Flaxseed oil is an excellent source of omega-3s. Just 1 teaspoon contains about 2.5 grams, equivalent to more than twice the amount most people get through their diets. Flaxseeds also contain healthful omega-6 fatty acids in the form of linoleic acid.
Just make sure you don’t heat flaxseed oil as it goes rancid. Keep it in the fridge and reserve for cold culinary uses (delicious in salad dressing!).