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Although fats have a bad reputation, they are essential components of a well-rounded diet. They can help us absorb vital nutrients and are often the start of a great meal. James Roche, a registered dietitian at SCL Health, states, “fat is an important nutrient that is very underappreciated.” Although we don’t need to eat a considerable amount of fat, we should ensure that the fat we consume is counted. This is because they have many health benefits.

Although choosing the right oil for your meals is essential, it’s also important to consider the smoke point of the oil you’re using. The oil can lose its flavor and nutrients if it reaches a specific temperature. When choosing oil, look at the type of fat it contains. According to experts, avoid high-saturated fat oils and opt for healthy alternatives. Here is a rounded up list of five nutrient-packed oils that you should have in your kitchen.

  1. Olive Oil

One of the most popular reasons people choose olive oil is its versatile properties. It’s also full of nutrients and has a low smoke point, which makes it ideal for low-heat cooking and baking. When it comes to reaping its full benefits, make sure to always use “extra virgin,” as this means that the oil is unrefined.

  1. Avocado Oil

Avocado oil is also full of nutrients and has a high smoke point, which makes it ideal for high-heat cooking and baking. However, when it comes to getting the full benefits, always use “medium-grade” avocado oil. This oil has a high level of monounsaturated fat and is full of vitamin E.

  1. Coconut Oil

Despite the hype surrounding coconut oil, it’s very high in saturated fat. Although this natural fat is incredibly heat-resistant, it can still have numerous health benefits. It can help lower cholesterol, boost metabolism, and kill harmful bacteria. Some studies have also shown that other saturated fats do not have to be bad for you.

  1. Sunflower Oil

Not only is sunflower oil made from the seeds of the world’s most beautiful flowers, but it also has a high level of vitamin E. This oil can help lower the risk of cardiovascular disease and other chronic conditions. While your body needs to have omega-6 fatty acids, consuming too much of this oil can be inflammatory.

  1. Butter

Unprocessed butter is a food containing nutrients, including vitamins A, E, and K2. It’s also rich in anti-inflammatory fatty acids and helps lower the risk of heart disease and other chronic conditions. If you’re looking for a more natural alternative, choose pure butterfat or ghee, which is free of protein and sugar.