A Quick Guide To Using Oils To Your Nutritional Advantage

Oils capture the essence of flavor from their source and concentrate their nutrients in a way that is easy for the body to absorb.

New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.

Photo: Shutterstock.com
Photo: Shutterstock.com

Oils are fat—the good kind. Our bodies cannot produce essential fatty acids such as omega-3 and omega-6, but we need them for all cellular activity. Oils capture the essence of flavor from their source and concentrate their nutrients in a way that is easy for the body to absorb. Follow this guide for the best way to use them.

RELATED: Is Coconut Oil Good For My Health?

Photo: istockphoto.com/timsa
Photo: istockphoto.com/timsa

Flax Seed Oil

Benefits: Anti-inflammatory, cardiovascular support, helps regulate blood pressure.
Contains: Omega-3, some omega-6
Best Used: In smoothies, salad dressings or alone. Also serves as a vegetarian alternative to fish oils.

RELATED – Racing Weight Recipe: Flaxseed And Herb-Crusted Chicken

Photo: istockphoto.com/kevindyer
Photo: istockphoto.com/kevindyer

Walnut Oil

Benefits: Helps collect free-radicals created from oxidative stress, supports brain function; antibacterial and antiviral.
Contains: Phytonutrients, antioxidants, omega-3 and trace minerals selenium, magnesium, zinc, iron and B1, 2, 3
Best Used: In salad dressings, smoothies and desserts.

Photo: istockphoto.com/timsa
Photo: istockphoto.com/timsa

Sesame Seed Oil

Benefits: Supports vascular and respiratory systems.
Contains: Calcium and lignans
Best Used: For finishing steamed veggies or soba and in tahini.

Photo: istockphoto.com/kaanates
Photo: istockphoto.com/kaanates

Almond Oil

Benefits: Excellent antioxidant.
Contains: Vitamin E
Best Used: Good in smoothies and desserts.

Photo: istockphoto.com/isailorr
Photo: istockphoto.com/isailorr

Coconut Oil

Benefits: Fat burner, immune builder, promotes digestion and metabolic pathways, helps control blood sugar
Contains: Medium chain triglycerides
Best Used: In smoothies; for baking, sautéing.

Photo: Istockphoto.com/fotogiunta
Photo: Istockphoto.com/fotogiunta

Olive Oil

Benefits: Helps increase good cholesterol
Contains: Omega-9
Best Used: For sautéing or topping steamed veggies or pasta, and in salad dressings.

Photo: istockphoto.com/kaanates
Photo: istockphoto.com/kaanates

Peanut Oil

Benefits: Can help reduce cholesterol
Contains: Moderate amount of polyunsaturated fats, higher in monounsaturated.
Best Used: For frying or high heat sautéing

Popular on Triathlete