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A Guide To Different Types Of Cooking Oil

Edible oil or Cooking oil is one of the vital and basic ingredients in any basic dish. Whether it is a serving of tossed salads or main course, cooking oil is used for cooking and for adding required flavour to your prepared food. Therefore, picking the correct cooking oil can spare you from heart infections, cholesterol blockages and many such health issues. Secondly, not all cooking oils can be used the same way as there are different temperatures, different shelf life, and different nutritional values in various edible oils.

Olive oil

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This oil is untouched by chemicals or heat and contains more natural vitamins and minerals in comparison to other cooking oils. Olive oil also contains a good amount of antioxidants that helps to reduce pain in the joints as well as lowers the risk of Parkinson’s and Alzheimer’s issue. Because of its high monounsaturated fat content, the oil lowers and controls cholesterol level.

Mustard oil

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Mustard oil is a great oil substitute for cooking oil options. It is often used as a stimulant to help digestion and blood circulation. Due to its antibacterial properties, it helps and protects the skin. Also known to fight germs and virus, great to prevent cold, coughs. Although it nears ideal fat composition but mustard oil is not very good for health as it contains high amounts of uric acid ranging from 35 to 48%.

Coconut oil

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Coconut oil is full of saturated fats which convert more easily to energy than other fat, helping to boost metabolism, curbing appetite, and aiding weight loss. Studies suggest that diets high in coconut oil also raise total blood cholesterol and LDL cholesterol. This oil also seems to raise HDL (good) cholesterol and it has the advantage that it performs very well at high temperature atmospheres.

Palm oil

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Palm oil is a rich source of antioxidants, carotenes and Vitamin E. It is beneficial for the cancer patients, and also for those suffering from Alzheimer’s, arthritis, atherosclerosis and anti-aging.

Groundnut oil

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Groundnut oil is known to be extremely high in mono-unsaturated (MUFA) and polyunsaturated (PUFA) which helps in lowering low-density lipoprotein (LDL) cholesterol. It’s a good source of vitamin E, which is known to act as an antioxidant by protecting the skin from acne or scars. Also known as peanut oil said to have got a good combination of fats, good monounsaturated and polyunsaturated fats and is low in bad saturated fats.

Rice bran oil

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Rice bran oil is rich in monounsaturated fatty acids and has cholesterol-lowering properties. Due to the presence of a component called oryzanol, it is effective in reducing cholesterol level.  Rice bran oil has a chemical called oryzanol which is good for your cholesterol. Since it has a high smoking point, it works well for deep frying.

Soybean oil

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Other than healthy polyunsaturated fats and Vitamin E, Soybean also packs vitamin K, which is important for bone health. It additionally contains Omega 3 unsaturated fats, which lessens the danger of cardiovascular diseases.

Safflower oil

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 This oil is made from the seeds of the plant by the same name. This oil has a high smoke-point, and it stands up well to searing, browning and deep-frying and is naturally high in Omega-6 fatty acid. Safflower contains chemicals that may thin the blood to prevent clots, widen blood vessels, lower blood pressure, and stimulate the heart.

Sesame oil

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The Sesame oil generally comes in two variety. The lighter one is mostly used in India and the Middle East, and is pressed from untoasted seeds. The lighter variety has a mild flavour and a high smoking point. Whereas the darker variety has a distinct nutty aroma and taste and works very well in Asian food as a marinade or in stir fries.

Both types of oils are high in polyunsaturated and also contains magnesium, copper, calcium, iron and vitamin B6.

Sunflower oil

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Sunflower seed oil is charged with pretty impressive health effects. It’s shown to improve heart health, help fight cancer, lower bad cholesterol and boost energy. It is also a great option as it is a good source of vitamin E and contains all the essential nutrients that are required for a healthy body.

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Written by Srishti Chanda

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