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Clearing Confusion on Cooking Oils

Let's first understand "Why are cooking oils required to be consumed in the first place"?

Cooking oils provide essential fatty acids and are fortified with fat-soluble vitamins such as vitamins A, D, E and K. Lack of consumption of cooking oils can make our body deficient in these vitamins, which are known to provide us cancer protection, improve bone health, essential for night vision and helps blood clotting. 

Furthermore, fats act as energy reserves and form a layer around our organs to protect them from shaking and injury. Imagine if there was no fat, how the smallest needle stick could pierce your intestines!

Cooking oils provide us with both unsaturated and saturated fats. Unsaturated fats include polyunsaturated fats (PUFA) and monounsaturated fats (MUFA). Let's not be too technical, but in summary, MUFA and PUFA are what you should consider when buying oil to analyze which oil is good. To know more about healthiest cooking oil ,you may visit

Oil smoke point: The oil used for frying must have a high smoke point. Once the oil has reached its smoking point, it breaks down and denatures or becomes rancid and is therefore not good for health. The cooking oil that can be used for frying is a sunflower, soybean, mustard, rice bran, canola, and peanut oil. 

Oil composition: Another important parameter when choosing cooking oil is the proportion of MUFA, PUFA, and saturated fat.

The oils that have a high MUFA composition are mustard, olive, safflower, peanut, and rice bran, while those with a higher PUFA composition are soybean, sunflower, linseed, corn and cotton oil.