Indian cooking is incomplete without oil and nearly all dishes include use of oil in one way or the other. We use oil for cooking, frying or as an add on for our fresh salad. The ultimate goal is to add flavor and taste to our dishes. Also it is very much a known fact that different oil has different health benefits and can prevent and cure several diseases.
We Indians have largely differentiated tastes when it comes to oil. Every part of India has a different preference according to the place. For example, south India uses coconut oil more than the east and north India, which uses mustard oil. Also, places like Rajasthan and Andhra Pradesh use sesame oil but Gujarat uses groundnut oil. It is actually the food preference of the place that demands certain oil types and people become accustomed to the same over a period of time.
Nowadays, just like the blends of drinks, you will be finding different types of oils on the shelves of your departmental store. Let’s talk about the top 5 cooking oils and their health benefits:
Best Cooking Oil
Sunflower Oil
Sunflower oil is extracted from sunflower seeds and is packed with nutrients mainly vitamin E. Abundance of vitamin E makes it an ideal oil for consumption for people suffering from heart complications. Sunflower oil has a great demand in the cosmetics industry due to the presence of vitamin E and its relatively high smoke point. The saturated and unsaturated fats found in sunflower oil are very useful in reducing the cholesterol levels of your body. It fights the free radicals and builds your immunity. It is beneficial for cancer patients and helps in repairing your body. It also prevents from development of colon cancer and also boosts your nervous system.
It is very good for frying chips and other snacks. Diabetic people should keep a check on sunflower oil consumption as it can increase your sugar levels.
Coconut Oil
Fond of south Indian cuisines, you will definitely know about coconut oil. Coconut oil contains high amounts of saturated fats and increases HDL cholesterol (Good) in your body. Medium-chain triglycerides (MCTs) present in coconut oil help in controlling the sugar levels of the body. Being high in antioxidants reduces your stress levels and helps you in keeping your hair shiny and your skin glowing. Consuming coconut oil keeps your liver healthy and also helps asthma patients.
Groundnut or Peanut oil
Groundnut or peanut oil is derived from the seeds of the peanut plant and is commonly used in Asian countries. Groundnut oil contains a mixture of fats; namely saturated fats, monounsaturated fats (MUFA), and polyunsaturated fat (PUFA). Groundnut oil is a great source of vitamin E and protects you from free radicals that damage your body cells over a period of time. Vitamin E also prevents your body from developing heart diseases and certain types of cancer.
High levels of MUFA and PUFA help in maintaining normal cholesterol levels and keeps medical emergencies like heart attacks and strokes away from you. Groundnut oil is beneficial for high blood pressure patients and cognitive disorder patients. It regulates your blood pressure within normal limits and slows down the effects of Alzheimer’s disease.
Mustard Oil
Belonging mostly to the kitchens of East and North India, mustard oil is a very good substitute for classical cooking oils. Mustard oil contains ideal levels of fats in it and is very good for your gut health and your body’s circulatory system. Due to its antibacterial properties, mustard oil is used as a fix for common cold, skin and hair treatment and oral health. Mustard oil is derived from mustard seeds and is a good source of MUFA. MUFA helps in keeping your heart strong and prevents your hair from graying and falling out. Due to the presence of Omega-3 fatty acids, mustard oil helps in reducing inflammation and pain caused by arthritis.
Canola Oil:
A new entrant in the oil market of India is canola oil extracted from canola plant seeds. Canola oil has a very high omega-3 and alpha-linolenic acid (ALA) content in it and has several health benefits. It helps in the reduction of cholesterol, blood pressure, and inflammation in your body due to the presence of AL. Also, Canola Oil has the minimum saturated fat among all the available oils in the markets and is a good source of vitamin E and vitamin K, which makes it extremely beneficial for you. Canola oil has an intermediate smoke point and is good for frying etc.
Every oil has its upsides.... Choose wisely!!
