# Food as medicine – which oils to choose

Posted by in Nutrition Facts

Which oils should we choose to include in our diet? I have compiled a selection of 5 oils that I use a lot, and I have tried to explain when and why these can be good choices. One oil is rarely optimal for all types of cooking..
One oil may be healthy as a dressing, but not healthy for cooking, and some oils are better than others for as supplements of Omega 3. We will take a closer look at a range of oils recommended for cooking, as dressing and as supplements.

Fat is healthy, and that we should not be afraid to include oils and fats in our diet, but you may want to be aware of the fact that oils have different properties and therefore might be useful in just some areas, and not all 🙂

Many are afraid of fats, especially saturated fats. But this is not unhealthy in itself. On the contrary. Fatty acids make up an incredibly important part of our hormone system, our fat burning engine and our ability to maintain a good cholesterol profile, where we constantly remove fat that is present in the blood vessels. More on this later.

What we should choose for cooking

Coconut oil

When it comes to cooking food at high temperatures, coconut oil is the best way to go. Over 90 percent of the fatty acids are saturated, which is resistant to heat particularly well. Coconut oil is very healthy. Especially the Lauriacid which is found in Coconut seems to better our cholesterol profile and kills bacteria.

The fatty acids in coconut oil can also lead to a slight increase in metabolism and make you feel full, compared to if you were eating other fatty acids. The fatty acids are primarily saturated but are not unhealthy in itself, as many have claimed.


Again; no reason to fear butter! Real butter is both healthy and nutritious. It contains fat-soluble vitamins A, E and K2, linoleic acid (CLA) and butyric acid which can be healthy for you. CLA may lead to lower fat percentage, while butyric acid inhibits inflammation, improves gastrointestinal health and in rat studies known to counteract overweight and obesity (!) It also enhances the feeling of being full, and may help to boost your metabolism.

What we should choose as dressing

Olive oil

Olive oil is one of the main ingredients of the healthy Mediterranean diet. Studies show that olive oil improves HDL cholesterol and reduces circulating LDL cholesterol in the blood. (We will have more HDL and less LDL cholesterol in the blood)

Olive oil is comprised primarily of monounsaturated fat and is therefore not as good as frying oil such as coconut oil and butter. The trick is to use it over food that has already been heated, either at the end of cooking or as a dressing for the salad.

It is also possible to use olive oil in cooking, but then you should use low heat. The fatty acids in olive oil goes bad when heated at high temperatures. This means that free radicals are separated and the oil becomes more unhealthy than healthy ..

Choose extra virgin olive oil from a good brand so you know you‘ve got a nutritious oil, rich in antioxidants and with good taste.

What we should choose as supplement

Fish oil

Fish oil is rich in the marine omega-3 fatty acids DHA and EPA. A teaspoon of this oil can meet your need for these essential omega-3 fatty acids.

Tran is a good option, simply pickup itself rich in vitamin D3, wooden IMPORTANT especially in winter. Because it contains a lot of polyunsaturated fats, it should never be used in cooking. It should preferably be used as a supplement.

Flax Seed oil

The high content of Omega 3 fatty acids in flaxseed oil is only one of its positive aspects. The essential fatty acids are combined in the linseed oil has been shown to be involved in the body’s regulation function for digestion of fat, which is equally important, if not more important, than the body’s digestion of proteins and carbohydrates.
The essential fatty acids in linseed oil are in the final process converted into hormone-like substances that are important for the regulation of a number of bodily functions.
Essential fats as found in flaxseed oil and fatty acids in marine animals has proven effective in the treatment of and protection against many health problems. Flaxseed oil is a good Omega 3 supplement source if you are vegan or vegetarian.

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