How To Use 15 Different Types of Cooking Oils

Oils have many beneficial properties, for internal and external use. They contain good Omega Fats (Omega 3,6, and 9), Vitamin E, Calcium and more. Some oils are more beneficial taken internally and some are best applied externally/topically. Oils retain moisture on the skin and can provide a protective barrier against infection.

Oil Name


Good for

Almond Oil

Rich in Vitamin E and Calcium. Great source of Omega-9 Essential Fatty Acids.

Drizzling on salads. Use in mayonnaise. Add into dessert recipes – for sweets and pastries. Many skin care products, including moisturisers and hair products contain Almond oil.

Apricot Kernal Oil

Food grade unrefined oil. High in mono-unsaturated fats and essential fatty acids.

Adds flavour to baked goods. Used as a base oil in salad dressings High smoke point when frying Use in sauces and sautés Great for skin care – easily absorbed because of its fine consistency.

Avocado Oil

Rich in Vitamins High in Omega-9 essential fatty acid

Drizzling on salads or as a dipping oil Do not heat. A bitter flavour will develop. Can be used as a natural cosmetic formulation (ever wondered why people smear avocado on their face as a face mask?)

Canola Oil

Great source of Omega-6 fatty acid, Linolenic Acid; High in Omega-3 Fatty Acid Alpha-Linolenic Acid (ALA). Low in saturated fat and high in unsaturated fats.

Use in sautés, stir fries, grills and baked goods. Used for Salad dressings, sauces and marinades. Great for non-stick baking. Substitute for butter and margarines in recipes.

Coconut Oil

Known for its anti-viral, anti-bacterial, anti-microbial and anti-protozoal properties. Pretty much great for destroying anything not wanted in the body 🙂

Withstands high cooking temperatures. Used in Sautés, baking, roasting and frying. Use as a spread instead of butter on breads.

Flaxseed Oil

A polyunsaturated natural oil. Rich in Omega-3

Do not heat (you will lose the beneficial omega-3 as well as develop a bitter flavour. Drizzle on salads. Mix with your cereal and cottage cheese.

Grapeseed Oil

Antioxidant properties.

High smoking point when frying Use as a base to infuse garlic, rosemary or other herbs and spices. Highly useful in cooking; in stir-fries, deep frying, home-made mayonnaise, a base for salad dressings.

Macadamia Oil

Also rich in Omega-9 essential fatty acid.

High Heat tolerant. Marinate BBQ meats. Use to fry fish and veal Use in pastries and sweets for a nutty flavour. (whole nut or oil). Nourishing for dry skin (used topically).

Olive Oil

Rich in antioxidants. High in mono-unsaturated Omega-9. essential fatty acid.

Use in Salads (dressing), on bread and as a dipping oil. Used in Mediterranean cooking. Use to marinade meats, chicken or fish.

Safflower Oil

Great source of Vitamin E.

Use as a salad dressing. Add to soups or baked cakes and pastries. Externally, great for massages – for inflammation of joints, sprains and bruises.

Sesame Oil

Contains Sesamol and Sesamin, which are two great antioxidants that help to reduce blood pressure. Contains Omega-6 and Omega-9 essential Fatty Acids.

Add into Asian cooking. Marinate meat and fish with Sesame Oil.

Sunflower Oil

Contains more Vitamin E than any other vegetable oil.

Great versatile frying Oil, with a high smoking point. Drizzle over roasted veggies. Base oil for salad dressings. Great for stirring into a soup just before serving. Can be used to repair poorly healing wounds and skin conditions and arthritis; used in a massage oil form.

Walnut Oil

Rich in Omega-6 Polyunsaturated Linoleic Acid. Contains Omega-3.

Used in a simple Salad dressings, with lemon juice and salt. Drizzle on steamed veggies.

Wheatgerm Oil

Highly vitamin and mineral rich.

Drizzle on completed dishes or use as a salad dressing. Do not heat, as beneficial properties will break down. Topically, soothing for irritated skin (eczema, wounds and scars).

Vegetable Oil Blends

A large source of unsaturated fatty acids, fat soluble vitamins and sometimes antioxidants, derived from vegetable/plant sources.

Use in sautés, stir fries, grills and baked goods. Used for Salad dressings, sauces and marinades. Great for non-stick baking. Substitute for butter and margarines in recipes.


Healthy U Magazine

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