Cooking oil is inevitable while preparing a dish. Whether it is salad or main course, you need to use oil. But choosing the right cooking oil can save you from heart disease, cholesterol blockage, obesity and digestive problems.

I did a lot of research on this topic and I’m still trying to learn more about different oils, since there are so many options out there and differing opinions on what is healthy and what is not. Cooking oil is either obtained from animals or vegetables and vegetable oil is a healthier eating option. Now the question arise that there are several vegetable based oils in the market… so I have explained the benefits of some really good vegetable oil and how it should be used. Go one by one and find out the best one for you.


Rice bran oil is extracted from the hard outer layer of the rice. It has a high smoking point, is yellow in color and is used to stir fry as well as deep fry. It is rich in polyunsaturated fats and is free of trans fats, which is a ratio very close to the recommendation made by the American Heart Association for Indians.

Rice bran oil has an anti oxidant named oryzanol, which makes it effective in stabilising cholesterol. It is rich in vitamin E, another antioxidant, which help one from protecting cancer.


Sunflower oil reduces the risk of cardiovascular diseases, fights free radicals (good for cancer patient) and is a healthy option for arthritis patients. Sunflower is an anti oxidant. It prevents colon cancer, repairs the body, boost the immune system and promotes proper functioning of the nervous system.


Groundnut oil can boost energy and contains monounsaturated and polyunsaturated fats. It contains omega-3 fatty acids, lowers the risk of heart diseases and fights cancers, degenerative nerve disease, Alzheimer’s disease and viral or fungal infections due to the presence of the antioxidant, resveretrol. On the flip side, ground nut oil tends to smoke at high temperature.


Mustard oil, when consumed in moderation or sparingly, improves digestion and builds appetite. It also fights germs and viruses, and is great for preventing colds, coughs and skin problems.


Sesame oil is extracted from sesame seeds and has a high smoking point, which makes it suitable for sauteing, frying and deep frying. Being rich in antioxidants, zinc, copper and calcium, it imparts health benefits like preventing cancer, improving heart health by keeping blood pressure in control and reducing inflammation. It is excellent for skin and hair and boosts bone density.


Almond oil is a light-coloured cooking oil used mostly in salads and vegetable dips. It is superb source of vitamin E, is low in saturated (bad fats) and rich in monounsaturated fatty acids. It has health benefits like protecting our body from free radicals that cause cancer. It slows the ageing process , and reduces the risk of heart disease.


Soybean oil is extracted from soybean seeds. The major unsaturated fatty acids in it are polyunsaturated acids like alpha- linolenic acid and linoleic acid. Rich in phytosterol, it ensures reduction in blood cholesterol levels, and the vitamin E in it maintains the integrity of cell membrane and skin by protecting them from free radicals. The vitamin K in it protects the brain from neuronal damage and acts as a great treatment for patients with Alzheimer’s disease.


Canola oil is extracted from rapeseed and is considered to be one of the healthiest oil known. It is low in saturated fats and high in omega-3 fatty acids. Replete with vitamin E, it is an anti oxidant that fights free radical damage, thereby protecting you from cancer, and reducing the risk of heart disease and memory loss.

I hope now you all have got lots of information about cooking oil, but i want to know more… so if you people have some better option available then please share with me in comments below.. 🙂

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