Benefits of Oils... And Which to stay Away From

June 04, 2021

Benefits of Oils... And Which to stay Away From

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To some, oil is a 'fear food' due to the high caloric content it holds.

NEWS FLASH: not all oils are bad!!!

In fact, certain types of oil is amazing for you while providing so many different health benefits.

Before we get into the health oils, these are the oils that you want to stay away from:

Oils to Avoid

Corn Oil

Soybean Oil

Vegetable Oil

Sunflower Oil

Due to these oils' high Omega-6 content, they are highly inflammatory.

Personally, I've noticed that using these oils worsen my skin complexion and cause acne due to the high inflammatory properties. 

Now, lets move on to the healthy oils that you need in your diet:

Oils to Incorporate in Your Diet and Why

1. Olive Oil

Olive oil is considered one of the healthiest foods for your heart. It is known to reduce blood pressure, inflammation, and may prevent blood clotting. This oil is considered a 'super food' because of the expansive amounts of benefits that come with it. I love to drizzle some of this oil on my salads, veggies, and even taking a tablespoon a day. By doing so, I've seen a huge difference in skin complexion, energy levels, and more. 

2. Flax Seed Oil

Flax Seed Oil is extremely high in Omega-3, which has amazing anti-inflammatory properties and extremely heart-healthy. This oil is known to slow the growth of cancer cells, improve skin health, and help with constipation. Ways that you can use this oil is to use it in salad dressings, put it in dips, and incorporate it into sauces. Some people even like to apply it to their face for a glowing complexion.

3. Chia Oil

It is shown that Chia Seed Oil contains anti-oxidants and is more than 60% omega-3 fatty acids, one of nature's richest plant sources. Chia Seed Oil is known to prevent premature skin aging, improve heart health, promote healthy hair, and support proper brain functioning. Ways that you can incorporate this oil into your diet is through putting it onto your salads, in your soups, sauces, and even applying it onto your skin and hair.

4. Black Seed Oil

Black Seed Oil is shown to have high antioxidant properties. It's known to reduce high blood pressure, high cholesterol, decrease both asthma and arthritis symptoms, and reduce stomach upset. This oil also has amazing beauty benefits such as helping to cure acne & reducing acne scars, it hydrates hair, and helps to heal wounds fast. Black Seed Oil can be consumed raw by the spoonful, or you can add it to dressings, drinks, etc. To preserve the nutrients, avoid heating.

5. Black Sesame Oil & Natural Sesame Oil

These two Sesame Oil's are extremely high in antioxidants - both topically and ingested. They are also ideal for a healthy heart, controlled blood sugar levels, and can help treat arthritis, heal wounds, and protect against UV rays. Some other potential benefits include improving the quality of sleep, relieve pains and aches, and helps to strengthen hair. You can add this oil into stir fry's, dressings, marinades, vinaigrettes, and sauces.

6. Coconut Oil

Coconut Oil is high in MCT's, a type of healthy fat that the body uses as energy while boosting brain power. Coconut Oil can help treat epilepsy, Alzheimer's disease, and other brain issues. This oil can also improve heart health, aid in a faster metabolism, reduce hunger, help prevent seizures, and protect the skin, hair, and teeth. Ways you can incorporate Coconut Oil into your diet is to use it to sauté veggies or fish, drizzle it on top of popcorn, incorporate it into your baked goods, and my favorite... put it in coffee to give it a rich and delicious flavor.

7. Avocado Oil

Avocados are considered a 'superfood' while Avocado Oil is considered one of the healthiest oils you can incorporate into your diet. This oil has a high smoke point so it is idea for cooking with heat. Some benefits that Avocado Oil holds include lowering cholesterol and blood pressure, it detoxes the body, helps fight and prevent cancer, treats skin damage, fights wrinkles, boosts hair health, stimulates weight loss, and boosts nutrient absorption. 

8. Grapeseed Oil

Grapeseed Oil has so many benefits for both your skin and body. Grapeseed oil can treat acne outbreaks, help with skin elasticity, protect against sun damage, and it is extremely high in Vitamin E and antioxidants. You can use this oil in dressings, baked goods, sauces, and as a topical on the skin and hair.

All in all, not every oil is bad. In fact, some oil is amazing for your health. 

It's important to be mindful when using oils and making sure that you are consuming the highest quality for the sake of your health and wellness.

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Research:

https://www.healthline.com/nutrition/extra-virgin-olive-oil#bottom-line

https://www.healthline.com/nutrition/flaxseed-oil-benefits#TOC_TITLE_HDR_8

https://www.healthline.com/nutrition/chia-seed-oil

https://www.healthline.com/health/food-nutrition/black-seed-oil-benefits

https://www.healthline.com/nutrition/sesame-oil-benefits

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil

https://www.farmersalmanac.com/ten-amazing-benefits-of-avocado-oil-21992

https://www.farmersalmanac.com/ten-amazing-benefits-of-avocado-oil-21992





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