Oils and fats supply calories and essential fats and help your body absorb fat-soluble vitamins such as A, D, E and K. The type of fat is just as important for health as the total amount of fat consumed. That’s why it’s important to choose healthier unsaturated fats.
It is important to choose the right oil to help you live a healthy life. We’re here to help you! Let’s find out what oil is good for us.
Evening Primrose Oil
Evening primrose oil (EPO) is made from the seeds of the flowers of a plant native to North America. It has traditionally been used to treat conditions such as bruises, hemorrhoids, and sore throats.
EPO’s healing benefits may be due to its gamma-linolenic acid (GLA) content. GLA is an omega-6 fatty acid found in plant oils.
Benefits of Evening Primrose Oil
It can help improve overall skin health
GLA is necessary for ideal skin structure and function. Because the skin can’t produce GLA on its own, researchers believe taking GLA-rich EPO helps keep the skin healthy overall.
- elasticity
- moisture
- firmness
- fatigue resistance
It may help relieve PMS symptoms
- depression
- irritability
- bloating
Researchers believe some women experience PMS because they’re sensitive to normal prolactin levels in the body. GLA converts to a substance in the body (prostaglandin E1) thought to help prevent prolactin from triggering PMS.
Fish Oil
Fish oil is the fat or oil that’s extracted from fish tissue.
It usually comes from oily fish such as herring, tuna, anchovies, and mackerel. However. it’s also sometimes produced from the livers of other fish, as is the case with cod liver oil.
The World Health Organization (WHO) recommends eating 1–2 portions of fish per week. This is because the omega-3 fatty acids in fish provide many health benefits.
Benefits of Fish Oil
May support eye health
Your eyes rely on omega-3 fats. Evidence shows that people who don’t get enough omega-3s have a greater risk of the eyes.
May reduce inflammation
Because fish oil has anti-inflammatory properties, it may help treat conditions involving chronic inflammation.
Moreover, fish oil may support to reduction of joint pain, stiffness, and medication needs in people with joint pain.
May support healthy skin
Your skin is the largest organ in your body, and it contains a lot of omega-3 fatty acids.
Skin health can decline throughout your life, especially during old age or after too much sun exposure.
How much fish oil per day?
There is no set recommendation on the amount of fish oil you should take.
However, there are recommendations for total omega-3 intake, as well as EPA and DHA. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg.
When buying fish oil supplements, make sure to read the label to determine how much EPA and DHA is provided. Typically, 1,000 mg of fish oil supplies around 300 mg of combined EPA and DHA.
Flaxseed Oil
Flax seeds are known for their many health benefits, which include providing a hearty dose of protein and fiber, reducing appetite, and aiding in weight control.
Flaxseed oil, also known as flax oil or linseed oil, is made from flax seeds that have been ground and pressed to release their natural oil.
This health-promoting oil has a wide variety of uses, ranging from cooking to skincare.
Benefits of Flaxseed Oil
High in Omega-3 Fatty Acids
Much like flax seeds, flaxseed oil is loaded with heart-healthy omega-3 fatty acids. In fact, one tablespoon (15 ml) contains an impressive 7,196 mg of omega-3 fatty acids.
Specifically, flaxseed oil contains alpha-linolenic acid (ALA), a form of omega-3 fatty acid that is only converted in small amounts to active forms of omega-3, like EPA and DHA.
Just one tablespoon of flaxseed oil can meet and exceed your daily ALA needs.
May Help Treat Constipation and Diarrhea
Flaxseed oil may be effective at treating both constipation and diarrhea.
May Improve Skin Health
Flaxseed oil may also help enhance skin health.
Taking Flaxseed oil regularly may support skin smoothness and hydration, while skin sensitivity to irritation and roughness had decreased.
How to Use Flaxseed Oil
One of the best things about flaxseed oil is its versatility. For starters, it can easily be swapped for other types of oil in salad dressings, dips, and sauces.
You can also add one serving (one tablespoon or 15 ml) into smoothies or shakes to add some flaxseed oil into your diet with minimal effort.
Keep in mind that flaxseed oil should not be used for cooking, as it does not have a high smoke point and can form harmful compounds when exposed to high heat.
In addition to being used in food, flaxseed oil can be applied to the skin to enhance skin health and increase skin moisture.
Alternatively, some people use flaxseed oil as a hair mask to promote growth and shine.
Coconut Oil
Coconut oil is an increasingly popular cooking oil.
Many people praise it for its health benefits, including antimicrobial and antioxidant properties, improved skin and oral health, and weight loss potential.
Benefits of Coconut Oil
May encourage fat burning
Coconut oil is a rich source of medium-chain triglycerides (MCTs), a type of saturated fat.
Consuming a type of saturated fat in coconut oil, called MCTs, may increase the number of calories you burn.
May work as a quick source of energy
The MCTs in coconut oil provide a quick supply of energy.
When you eat long-chain triglycerides (LCTs), the fat molecules are transported through your blood to tissues that need them, such as muscle or fat tissue.
On the other hand, MCTs go straight to your liver and become a rapid energy supply in much the same way as carbs — your body’s preferred source of energy. In fact, MCTs have been long used in sports nutrition products for athletes who need a source of energy their body can absorb and use fast.
May help reduce hunger
One interesting feature of MCTs is that they may help reduce food intake.
This may be related to how the body breaks them down. A proportion of MCTs you eat is broken down in a process that produces molecules called ketones. Ketones reduce appetite by either acting directly on the brain’s chemical messengers or altering the levels of hunger-inducing hormones, such as ghrelin. You may be familiar with ketones in the context of ketogenic diets which are quite popular these days. People who are on keto diets don’t eat many carbs, but they do often eat lots of fat. For this reason, their bodies tend to use ketones for fuel.
May support skin health
Coconut oil has many uses that have little to do with eating. Many people use it for cosmetic purposes to improve the health and appearance of their skin.
Coconut oil can boost the moisture content of dry skin. It may also improve the function of the skin, helping prevent excessive water loss and protecting you from external factors, such as infectious agents, chemicals, and allergens.
May protect your hair
Coconut oil can also protect against hair damage.
Coconut oil may help strengthen your hair by increasing flexibility and reducing the breakage of hair strands.
How much coconut oil per day?
Coconut oil can be a nutritious addition to your diet and should be treated like any other fat or oil.
Coconut oil is high in saturated fats and should be treated like any other fat or oil. While it can be part of a nutritious diet, it’s best to stick to two tablespoons (28 grams) or less per day.
How to eat coconut oil
Use it for cooking
Pure coconut oil has a smoke point of around 350°F (175°C), making it suitable for medium-heat cooking and baking. Highly refined versions may reach slightly higher temperatures but still are not suitable for cooking beyond 400°F (204°C).
What’s more, almost 90% of the fatty acids found in coconut oil are saturated fats, which causes it to be semi-solid at room temperature. This makes it less ideal for salad dressings or sauces but an excellent choice for stove-top cooking or baking.
By following our simple advice, you will be able to achieve a good balance between staying healthy and being able to focus on your work.
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The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, images and information, contained on or available through this website is for general information purposes only. Hi Well Healthcare is not responsibly liable for any advice, course of treatment, diagnosis or any other information services or products that you obtain through this website.
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