There are so many options when it comes down to selecting which oils to use for cooking. That’s because when we talk about performance and flavor, not all cooking oils are equal. They differ in flavor, health benefits, heat constitution, performance, etc. And, it will not do you any good if you choose an oil that enhances the taste of your food but damages your body. You may wonder, “What about the health benefits then?” I’m getting there.

While choosing an oil for cooking, it is important to opt for one that remains healthy even after it has been heated considerably. As for some oils, they may be nutritious when consumed in their natural state, but the moment they are processed or cooked, they lose their nutritional value. Some oils break down quickly, loose nutritional value, produce cancer-causing free radicals and other toxins when they are heated. So, it can so happen that the oil may end up being more harmful to your health. It all comes down to what percentage of saturated and unsaturated fats the oil has.

It’s not an easy job to go scanning through the aisles of supermarkets, scrutinizing hundreds of bottles of oils and wondering which one to get. So, here’s a list of the most commonly used oils and everything you need to know about them when it comes to cooking.

Must Read: Best Supplements To Kill Candida and Everything Else You Ever Wanted To Know About Fungal Infections

1. Sesame Oil – Great for Low to Medium-heat Cooking

Sesame oil is widely used by many health conscious people. It offers many benefits when it comes to health and ease of cooking due to its percentage of unsaturated and saturated fats. Sesame oil is mostly used in Asian cuisines to add flavor to curries. Being rich in fatty acids like oleic acid and linoleic acid, sesame oil enhances cardiovascular health. It reduces high blood pressure and prevents blockage of the arteries. It has antioxidants that play an important role in flushing out harmful toxins from the body, hence protecting it from harmful diseases, including cancer. As sesame oil has a high smoke point, it is perfect for deep frying or even stir frying meat or vegetables. Apart from all its health benefits and convenience in cooking, sesame oil also acts as an instant flavor booster as it has a distinct flavor. All these factors make it one of the healthiest and most preferable oils.

Must Read: Sugar Leads to Depression – World’s First Trial Proves Gut and Brain are Linked (Protocol Included)

2. Avocado Oil – Great for High-heat Cooking

Avocado oil is considered to be one of the healthiest oils due to its healing properties. It is one of the few edible oils that are not derived from the seed but from the pulp of the fruit. How good a cooking oil is determined by its smoke point. Avocado oil has a high smoke point, making it one of the top choices in cooking. It is also used in uncooked items and for seasoning salads and dips. Compared to other oils, avocado oil is high in monounsaturated fat, which is good for the heart. Studies have shown a gradual improvement in cholesterol levels with the consumption of avocado oil. The pulp of the avocado fruit produces the oil, which is rich in healthy fats, including oleic acid and other important essential fatty acids. Avocado oil has another benefit when it comes to health. It can improve the symptoms of arthritis and hence is a valuable addition to an arthritis patient’s diet.

Related: Health Benefits of Avocados

3. Ghee – Great for High-heat Cooking

Ghee, considered to be another form of clarified butter is also an essential power food. It is a stable fat for cooking and has a host of health and other cooking benefits. Apart from that, it is also good for the mind and spirit. Ghee has a very high smoke point and hence doesn’t burn up easily during cooking. It is also nutritionally rich due to its medium chain fatty acids which can be quickly metabolized by the body. Even athletes sometimes use ghee as a source of energy. Consuming ghee on an everyday basis can build a healthy immune system. If stored properly, your jar of ghee can last as long as three months to up to a year. Along with being anti-inflammatory, Ghee also reduces cholesterol. It is considered good for your nerves and brain.

4. Coconut Oil – Great for Low to Medium Heat Cooking

When it comes to medium heat cooking, coconut oil is your best option. It is decently resistant to heat due to most of its fatty acids being saturated. But it is not suitable for deep frying or high heat cooking. Coconut oil offers many powerful health benefits. It has antioxidant properties due to the presence of lauric acid, which can help kill bacteria and lower the cholesterol levels in the body. Many people believe that coconut oil can raise the body’s metabolism, making it easier to lose weight. Some have concerns that the high percentage of saturated fats may increase the bad cholesterol levels. Virgin coconut oil is a better option. It is abundant in healthy compounds that benefit anyone who consumes it.

Related: How to Use Coconut Flour

5. Olive Oil – Not for Cooking

Olive oil is considered to be one of the healthiest oils out there. It is loaded with beneficial fatty acids and many powerful antioxidants. It is a staple in the Mediterranean diet. Though olive oil is often acclaimed for its health benefits, it’s not the best oil when it comes to cooking. Despite the fact that olive oil can raise good cholesterol and lower bad cholesterol levels in the blood, people believe that it is unsuitable for frying/cooking. Olive oil is full of unsaturated fats which are not as stable under heat as saturated fats. However, it can be used as a seasoning/ dressing in salads or dips and for simmering sauces.

However, the recent scandals have shown that many brand retailers have been fraudulently labeling olive oils as “extra virgin olive oil”. In some cases reports claim to find canola oil and other cheaper oils mixed in. The olive oil you find in your supermarket might not be wholesome in nutrition and may even be processed in an unhealthy environment. Hence, always check with your local seller and don’t opt for a cheaper one as it is less likely to be virgin olive oil.

6. Canola Oil – GMOs, Avoid

Another oil commonly used for cooking is canola oil. It is used for stir-frying, grilling, and even baking. It’s true that the fatty acid composition in canola oil is pretty much good. The percentage of monounsaturated fats is quite high, which is again healthy. However, it also contains trans fats and hence needs to be avoided. Canola oil is genetically modified and will become rancid quicker than any other oil. Packaged foods cooked with canola are likely cooked in rancid oil. Canola oil can lead to serious complications like heart disease, metabolic diseases, and even cancer. Despite these risk factors, canola oil is still considered to be good for cooking as it is low in saturated fat and has a high smoke point. But, even though it might have a neutral flavor and can blend with any dish, it is not the best option.

Related: How to Avoid GMOs in 2018 – And Everything Else You Should Know About Genetic Engineering

7. Peanut Oil – Probably Good for Cooking, High Smoke Point

Peanut oil has a mild nutty flavor and a high smoke point and is the perfect option for cooking or frying foods. It is rich in polyunsaturated fats, which makes it healthier when used in a dish rather than being cooked. However, refined peanut oil is processed under high heat. Therefore, all the proteins are eliminated. So, it’s better to opt for the roasted aromatic peanut oil that is cold pressed as all essential nutrients are preserved. There is one exceptional risk factor associated with peanut oil. It is uncertain whether it suits everybody as most people who are allergic to peanuts may develop reactions to peanut oil as well. However, peanut oil can be quite handy to have on the kitchen shelf.

8. Sunflower Oil – May Perpetuate Inflammation 

Sunflower oil has the perfect balance of monounsaturated and polyunsaturated fats, which makes it a healthy oil for cooking. It reduces the levels of bad cholesterol in the blood, and hence, more people have begun incorporating sunflower oil into their diet. But recent research states that sunflower oil might not be as healthy as we think. One reason is that it contains no essential omega-3 fats. And therefore, it can cause issues if someone consumes it regularly as it may disturb the balance of ratio in the diet of omega-6/omega-3 fats. It has a subtle flavor and a high smoke point, which indicate it is more refined after processing. If it is repeatedly heated, it can display some dangerous chemical changes.

9. Palm Oil – Serious Environmental Concerns, Never Use Processed, Hydrogenated, Genetically Modified Stuff

Another one on our list is palm oil. The taste is considered to be savory and earthy. It can be used in many dishes for seasoning and cooking. Derived from the fruit of red oil palms, it consists mostly of saturated fats, which might pose risks to your health. But, it also contains a high amount of monounsaturated and polyunsaturated fats, which creates a good combination for cooking. Palm oil has a savory and earthy flavor and is used in many ready-to-eat foods that you find in your grocery stores. Palm oil has also reportedly been linked to several health benefits. Its strong antioxidant properties can support brain health and reduce the risk of a stroke. Repeatedly heating the oil gradually reduces its antioxidant capacity and may lead to heart disease. It has a high smoke point, so it is often used for frying or sautéeing.

Related: The Dangers of Industrial Vegetable Oils

Avoid Processed and Hydrogenated Palm Oil. In a nutshell, you want to avoid all processed, hydrogenated oils like the plague. Even the amazing health benefits of palm oil are completely negateddue to this harmful process that extends shelf life. Stay safe and keep your shelves stocked with UNREFINED, COLD-PRESSED oils!” – Dr. Axe

The palm industry is linked to serious environmental issues including deforestation, habitat degradation, animal cruelty, and human rights abuses.

Large areas of tropical forests and other ecosystems with high conservation values have been cleared to make room for vast monoculture oil palm plantations – destroying critical habitat for many endangered species, including rhinos, elephants and tigers. – WWF

How To Store Oils

To ensure that your oils don’t go rancid, you need to take care of them in the right way. Store them in a suitable environment so that they do not get spoiled. Avocado oil, palm oil, olive oil, and a few others need to be stored in surroundings that prevent them from getting oxidized. Many health advocates argue that olive oil should be refrigerated. Store all of your cooking oils in a cold, dry, and preferably dark place (not by or above the stove). Keep the bottle clean and shut the lid tightly after every use. We don’t recommend buying in bulk quantities as oils tend to have a much shorter shelf life than most realize. These precautions can help your oil last longer.

When it comes to cooking, we concentrate more on flavor than our health. Try to have a balanced approach, and you will not have to worry about visits to the doc. Most refined, processed, commercial oils pose a threat to the body. Hence, choose an organic form of the oil that has a good flavor as well as health benefits. Make sure to look at the labels closely to avoid highly processed oils. Many labels tend to be fake or make false claims about certain oils. So, opt for a trustworthy vendor and never succumb to cheaper options. Always remember, the more organic the oil, the healthier it is.

Smoke Point Cooking Oil Chart

Oil	Temp
Avocado Oil	271°C	570°F
Ghee	252°C	485°F
Coconut Oil (refined)	232°C	450°F
Peanut Oil (Unrefined)	232°C	450°F
Palm Oil	232°C	450°F
Peanut Oil (Refined)	227°C	440°F
Sesame Oil (Unrefined)	210°C	410°F
Olive Oil	207°C	405°F
Canola Oil (Expeller Pressed or Refined)	204°C	400°F
Sesame Oil (Refined)	177°C	350°F
Coconut Oil (extra virgin)	177°C	350°F
Sunflower Oil (unrefined)	107°C	225°F

Recommended Reading:

• Detox Cheap and Easy Without Fasting – Recipes Included
• Start Eating Like That and Start Eating Like This – Your Guide to Homeostasis Through Diet
• How to Make the Healthiest Smoothies – 4 Recipes
• 35 Things You Could Do With Coconut Oil – From Body Care to Health to Household
• What Causes Chronic Inflammation, and How To Stop It For Good
• The Case for Carob – This Chocolate Alternative Has A Lot to Offer

Sources:

• Cooking OIls – Eatthis
• Types of Cooking Oil – Bon Appétit
• Amazing Benefits of Coconut Oil for Skin and Hair – Style Craze
• Healthy Cooking OIls – Healthline
• The Differences Between Cooking Oils – Thrillist

Are you beginning to feel eyestrain from staring at your laptop screen for hours on end? Are you having headaches, too? You’ve been putting off that visit to your ophthalmologist, haven’t you? The visit to the doctor can probably wait if you make some necessary changes to your diet. Here are some salads you could include in your diet that will benefit your eye health:

Chicken Chopped Salad

The chicken chopped salad is both appealing and appetizing. The brightly colored vegetables, along with the lean meat, prove to be an extremely healthy meal option. They are loaded with lutein, zeaxanthin, vitamins E and C, as well as the mineral zinc that prevents retinal damage and consequent loss of vision. 

Ingredients:

• one cup of romaine lettuce chopped up into bite-sized bits
• 1-2 cups of cooked chicken
• one cup of baby spinach
• ½ cup of frozen peas
• ½ an orange pepper – diced
• ¼ cup of slivered almonds
• ½ an orange, peeled and chopped

Dressing:

• ¼ cup of nonfat Greek yogurt
• 1 garlic clove – minced
• 1 tablespoon of curry powder
• Juice from the remaining 1/2 orange.

Prepare the dressing in a separate container by mixing all the ingredients and whisking till you have a smooth, creamy consistency. Next, throw all the other ingredients in a large bowl and drizzle the vinaigrette over it. Mix well and season with salt and pepper.

Springtime Green Salad

Green salad is the perfect option for a summer afternoon. It also provides several nutrients that are beneficial  for your eyes. 

Ingredients:

• one English cucumber
• 2 granny smith apples
• one lime – peeled
• 4 cups of baby spinach leaves
• 4 cups of baby kale
• 2 cups of thawed frozen peas or fresh peas
• 2-3 cups of loosely packed mint leaves

Dressing:

• 1 ½ cups of plain, non-fat Greek yogurt
• 1 tablespoon of honey

Rinse the cucumber, spinach, kale, peas, mint leaves, and the lime. Next, peel the cucumber and finely chop it. Also, chop the spinach, kale and mint leaves haphazardly. Put all these ingredients in a bowl and add  yogurt honey to it. Mix well. Squeeze the lime and add slivered almonds to garnish. The cucumber in the salad will leave you refreshed while spinach and kale will aid digestion and skin health.

Deli- Styled Kale Salad 

Kale is a rich source of lutein and zeaxanthin that help keep your eyes healthy and prevent ocular damage or cataracts. 

Ingredients:

• 2 cups of kale cut into 2 in strips
• an onion – cut in half and then thinly sliced
• one cup of roasted and sliced almonds
• 3 peaches sliced
• ¾ cup of gold raisins

Vinagrette:

• ½ cup of apple cider vinegar
• 1 and ½ tablespoons of Dijon mustard
• 1 and ½ cup of extra virgin olive oil
• 1 tablespoon of honey

First, prepare the greens by cleaning and chopping the kale. Next, slice the peaches and the onion, and toast the almonds and slice them. Prepare the vinaigrette. Keep whisking so that the ingredients mix properly. Season with salt and pepper. Lastly, combine all the ingredients together by adding the vinaigrette to the kale, peaches, onions, and almonds. Toss well and allow the salad for sit for some time before serving. Kale can take a little time to break down and become soft. You can garnish the salad with some crumbled cottage cheese.

Editor’s Note: If you are in a hurry, pour a little of your olive oil onto the kale and massage it into the leaves with your fingers. This takes a minute or so to soften the leaves.

Romaine Salad

Romaine lettuce is an excellent source of vitamin K, vitamin A, and folate and it is a good source of other nutrients as well. Vitamin A is essential for healthy eyes.

Ingredients:

• 2 cups of Romaine lettuce chopped into 1-inch pieces
• 1 cup of radicchio that has been chopped into bite-sized bits
• 1 cup of thinly sliced fennel bulb
• some freshly cracked black pepper
• 2 tablespoons of freshly chopped parsley or cilantro
• 2 tablespoons of thyme
• 2 tablespoons of fennel leaves

Dressing:

• 1/2 cup of olive oil
• 3 tablespoons of apple cider vinegar
• 1 tablespoon of lemon
• 1 tablespoonDijon mustard
• 1 tablespoon maple syrup

Add all the ingredients in a large bowl and drizzle the salad dressing. Keep mixing and season with sea salt and pepper. Allow the salad to sit for some time before serving. This will ensure that the vegetables absorb the flavor from the dressing. It will also ensure that the nutrients of the romaine lettuce and other vegetables are more easily absorbed by your body.

Conclusion

Salads are an extremely healthy addition to your diet. All colorful vegetables and fruits are rich sources of antioxidants and vitamins that ensure good eye health. They also contain adequate amounts of dietary fiber that facilitate weight management. With these salads, you would be protecting your vision as well as ensuring weight loss. That’s killing two birds with one stone!

Recommended Reading:

• 80% Raw Food Diet
• Six Foods That Naturally Improve the Health of Your Eyes
• Shillington’s Eyebright Formula Product Review
• Natural Cures for Cataracts

Sources:

• Effects of lutein and zeaxanthin on aspects of eye health – Pub Med
• 20 Effective Home Remedies For Sore Eyes – Stylecraze
• 10 Reasons You Should Be Eating Romaine Lettuce Above All Others – Prevent Disease

“Shine bright like a diamond” – Quite definitely, Rihanna wasn’t talking about her skin here! Oily skin is a condition many individuals like me are weighed down by. From pimples to blackheads, oily skin can be the sole cause of many skin irritants. A lot of my friends, who are blessed with good skin, wonder why I have such an elaborate skin care regime. Little do they realize my plight! Over many years that I have struggled to overcome this problem, I have tried numerous products and quick fixes. It is important to know that oil is good for your skin; the key is to create the right balance.  Here are few elixirs that have helped maintain my skin’s optimal oil content.

Cleansing

As a ground rule, those with oily skin must cleanse their face two times a day using a gentle, fragrance-free, pH balanced cleanser. Because oily skin is so prone to attracting dirt, (resulting in clogged pores and acne), this step is particularly crucial. Ensure the cleanser you use is mild and doesn’t deprive your skin of required oils and moisture. Splash your face with warm or cold water, never hot!

Here’s what I also use to cleanse my face:

Gram Flour, Milk, and Turmeric Paste

This therapeutic paste is extremely mild. The antibacterial properties of turmeric control the breakout of acne and pimples. It also helps regulate the production of sebum. Milk gently moisturizes and nourishes the skin, while gram flour removes the buildup of excess oil and grime.

You Will Need:

• 2 tablespoons of gram flour
• 1 teaspoon of turmeric powder
• 3/4 cup of milk

Directions:

Mix all the contents in a cup until the paste becomes smooth. Apply the paste evenly across your face and leave on for 5 minutes. Cleanse your face with lukewarm or cold water.

Exfoliating

One of the most important and possibly the most ignored steps of a skin-care regimen for oily skin is exfoliation.  Exfoliation helps remove dirt buildup and clears dry and dead skin cells on the surface, making skin less oily.

Here’s one you should try at home:

Sugar, Baking Soda, and Honey Scrub

These kitchen essentials can also work as great exfoliating agents. Sugar helps remove dead skin without hurting or irritating the skin. The antimicrobial and antibacterial properties of honey are effective in keeping acne at bay. Baking soda helps to dry out existing acne and reduces the visibility of acne scars.

You Will Need:

• 1 teaspoon of sugar
• 1 teaspoon of baking soda
• 1/4 cup of water
• 1 teaspoon of honey

Directions:

Combine sugar and baking soda in a bowl and add water. Stir the mixture and add honey. Mix all the ingredients well and apply the scrub on your face. Wash after 2 minutes with cold water.

Toning

Another essential step in oily skin care is toning as it removes excess oils, unclogs pores, and clears dirt and dead skin cells that may stay on even after cleansing. A good toner also helps the skin absorb other skincare applications, better. Let the freshness soak in with this invigorating toner:

Peppermint Toner

The cooling properties of menthol in peppermint reduce acne inflammation and the secretion of excess oil from sebaceous glands.

You Will Need:

• 1 cup of peppermint leaves

• Water

Directions:

Boil the peppermint leaves in water and let it cool down for 30 minutes. Strain the liquid and dab the natural toner on your problem areas with a cotton pad.

Sun Protection and Moisturizing

It’s a myth that moisturizers make oily skin oilier. On the contrary, they help restore the moisture your skin loses while cleansing and toning. If you are worried that moisturizing will give your face the much dreadful shine, opt for a light, oil-free variant.

Here’s a light and effective moisturizer recipe you should try:

Aloe-Grapeseed Moisturizer

When you already have an oil factory on your face, you may be averse to adding to the sheen. Grapeseed oil however, can help regulate the production of your skin’s natural oils and retain essential moisture. It is also rich in antioxidants and vitamin C that keep the skin glowing! Aloe vera gel helps unclog pores and removes dead skin cells.

You Will Need:

• 3 tablespoons aloe vera gel
• 1 tablespoon grapeseed oil

Directions:

Mix the ingredients well in a bowl. You can apply the moisturizer on your face as well as your body. Store it in a clean container for future use.

Hydration

Drinking 8-10 glasses of water in a day helps flush out toxins and keeps your skin well hydrated. During hot weather, the body requires higher fluid intake. Drinking plenty water can lower the amount of sebum secreted by the glands and reduce the oil your skin produces. If plain water is too mainstream for your liking, add some flavor with lemon, mint, or delicious berries. 

There are plenty factors that play a role in oily skin – genetics, weather conditions, erratic lifestyles, or the use of products that don’t suit you. If you are worried about the impact make-up and beauty products can have on your skin, switch to water-based, oil-free and skin friendly alternatives. Consume a healthy diet and include high amounts of fiber and leafy greens in your meals. Stay miles away from fried and processed foods. It is imperative to follow a proper skin care procedure and use only products that are right for you. What works on a combination skin may not necessarily work for oily skin; you wouldn’t want to take chances that result in an eruption of acne, would you?

 Further Reading:

• Healthy Skin
• Get Naturally Gorgeous Skin with These 4 Home Remedies
• Natural Remedies for Acne

Sources:

• Use Mild Cleansers To Not Deprive Your Skins Of Essential Oils And Moisture – Medline Plus
• Simple Home Remedies To Get Rid Of Oily Skin – StyleCraze
• Fight Oily Skin Now – Medline Plus