Different oils have different health benefits, but you have to use them wisely. Photo / 123RF
Different oils have different health benefits, but you have to use them wisely. Photo / 123RF
The health benefits of olive oil have been extensively reported on, with a recent report stating that is preserves memory and can even protect against dementia.
But a nutritionist has revealed that it's not just olive oil that can provide health benefits - walnut oil, flaxseed oil and avocado oil can be beneficial too, reports the Daily Mail.
For example, flaxseed oil provides a good vegetarian source of omega 3 oils which are found in oily fish, and sunflower oil is high in vitamin E, which can improve the condition of the skin.
According to Rob Hobson, the head nutritionist of Healthspan, many different oils can improve health and help prevent a range of ailments such as joint pain and heart disease.
Extra virgin olive oil is already known for its beneficial health effects.
Not only can it help protect your memory, but it can prevent dementia by reducing the formation of plaques in the brain that the disease causes.
It also contains a compound called oleocanthal that acts as an antioxidant and has been shown to reduce inflammation in the body, and could help with conditions such as psoriasis, arthritis and eczema.
It also contains the omega 9 fatty acid which contains antioxidants that are heart-protective and help reduce blood clotting.
Coconut oil also provides certain health benefits.
While it's high in saturated fats, which have been linked to increased levels of "bad" LDL cholesterol and heart disease, it also contains a type of fat called lauric acid which can be beneficial in the treatment of viral and bacterial infections.
Coconut oil can be fried, sauteed and baked as it maintains its structure at high temperatures - there's not a high chance of harmful compounds forming.
Because of this, it's used for toasting spices, when high temperatures are needed to bring out their flavors.
This is why it's used in curries and it can be used for baking, for example as a substitute for butter when frying pancakes.
"Coconut oil shouldn't be used as the first choice of oil," said Hobson.
"Choose extra virgin oil, it's the king of oils."
Flaxseed oil is a good source of a type of omega 3 oil - one of the essential fatty acids the body needs - called ALA.
While it's not as good of a source of omega 3 as oily fish, some of it can be converted to two other types of omega 3 which are beneficial for protecting heart health - EPA and DHA.
Flaxseed oil also provides plant hormones called lignans which are beneficial for women going through menopause, as they help to balance hormones and raise estrogen levels.
Some of it is converted to two other omega 3 fatty acids, EPA and DHA, which can reduce inflammation inside the body and protect against heart disease.
It can be used in salad dressings to emphasize nut flavors, and the oils should be stored in the fridge to preserve them for longer.
Peanut oil is high in monounsaturated fats, which help increase "good" HDL cholesterol, and lower "bad" LDL cholesterol.
It's best used for deep frying and stir fries, and also for cooking at high temperatures as it doesn't burn easily.
It has a mild flavor so is a good 'neutral' base for cooking.
A study published in the Journal of Nutrition showed avocado oil enhances the uptake of health-boosting compounds called carotenoids and lutein from a mixed salad by as much 15 times compared to a salad without avocado oil.
According to Hobson, close to 70 per cent of avocado oil contains oleic acid, which is a monounsaturated fat that is beneficial for the heart.
It's also low in omega 6 compared to other oils - too much omega 6 in the diet may promote inflammation in the long-term.
Avocado oil can be used in dressings, drizzles and drips, as well as for stir-fries because of its high "smoke" point - the highest of any natural oil, according to Hobson.
Rapeseed oil has a balance of omega 3, 6 and 9 fatty acids, which are beneficial for joint, brain and heart health.
According to Hobson, rapeseed oil contains more omega 3 than olive oil and is also rich in vitamin E.
Using rapeseed oil in salad dressings can be a useful way for vegetarians and vegans who don't eat fish to obtain omega 3 and balance their fatty acid intake.
