Cover Image Name: 5 Oils You Should Be Consuming Raw for Maximum Health Benefits
Cover Image Credit: Eating Well
When talking about oils in the health and wellness world, its nutritional benefits are very much spoken of. While some hail its benefits, others advise against certain types of oils that are high-calorie or processed. But the ultimate unlocking of the potential in oils resides not only in the type of oils you choose to take but how you consume them. Some oils lose their vital nutrients when heated and should be consumed raw. Here, adding a little raw oil to your diet can be the most powerful way of supercharging your health while appreciating how great their flavours come out in their natural state.
Here are five oils that should ideally be consumed raw if you want to preserve their health benefits and supercharge your wellness game.
- Extra Virgin Olive Oil: The Mediterranean MarvelNext to Extra Virgin olive oil, there is, no doubt, a declared health-ranking oil. The good reputation of this oil lies in its antioxidant properties and high levels of heart-healthy monounsaturated fats. At the root of it all is the Mediterranean diet, famous for longevity and for combatting chronic diseases.Using olive oil, on the other hand, should be fresh. Above its smoke point, heating it may degrade the healthy fats as well as the antioxidants, making it less nutritious. Extra virgin olive oil should be drizzled on salads, vegetables, or even bread to get the true flavor and healthful effects. It is known for having a full-bodied fruitiness and, in the process, aids in developing digestive functions, improving cardiovascular status, and suppresses inflammation.
Pro Tip: Select cold-pressed and unrefined extra virgin olive oil so you get the purest type.
- Flaxseed Oil: Omega-3 PowerhouseFlaxseed oil is the treasure trove of all omega-3 essential fatty acids, crucial for brain function, heart health, and reducing inflammation. It’s very good, especially for people who do not eat enough fatty fish; it is a plant-based source of these vital fats.However, flaxseed oil is a bit sensitive to heat and light, so it may get rancid and powerless very quickly. So consume it raw and keep it in the refrigerator all the time. Use flaxseed oil as salad dressing or add a little to your smoothies or yogurt for nutty nutty flavor with an earthy hint. This oil will also help you if you have digestive problems since it is a very rich fibre and may minimize cholesterol levels.
Pro Tip: Because flaxseed oil is so fragile, under no circumstances use it for cooking. Heating it will cause the degradation of the omega-3s and the oil will likely become rancid.
- Hemp Seed Oil: A Nutritional PowerhouseHemp seed oil has recently been in the trend due to its nutritional, impressive profile. It is highly rich in essential fatty acids, including omega-6 and omega-3 fatty acids, supplying balance needed in the maintenance of a healthy heart, the boost of the immune system, and the maintenance of healthy skin.Like flaxseed oil, hemp seed oil does not tolerate heat well. Its delicate construction breaks up quickly under heat and should thus be ingested raw. Mix it into salads, dips, or smoothies, so you can have an earthy taste and your dose of the nutrient load. Hemp seed oil is also high in gamma-linolenic acid (GLA) that has been linked with reducing symptoms of PMS and improving skin conditions such as eczema.
Pro Tip: Hemp seed oil is excellent for a vegan who would like to replace fish oil to have higher omega- intake.
Image Name: 5 Oils for Health Benefits
Image Credit: Everyday Health
- Walnut Oil: Rich in Omega-3 Fatty AcidsWalnut oil is surely not as widespread as olive oil or coconut oil, but it has its unique health benefits, which would make this oil essential for every diet. Walnuts are indeed the best among the active plant sources of omega-3 fatty acids, and its oil retains much of these benefits. Walnut oil will reduce inflammation and lowering blood pressure and improved cognitive functions in regular consumers.But walnut oil does have a very delicate flavor, and the smoke point is low, so it’s not really good for cooking. Cooked, it will lose lots of its healthy properties and develop a bit of bitterness. Use walnut oil instead as part of dressing for salads, or to drizzle steamed vegetables or grilled meat in a richly nutty flavor. Also good for baked goods, keeping in mind that you want to use it as a finishing touch rather than a cooking oil.
Pro Tip: Walnut oil can benefit the brain as it is rich in DHA-an important omega-3 fatty acid for the proper functioning of the brain.
- Pumpkin Seed Oil: The Green GoldSometimes called “liquid gold,” the oil of pumpkin seeds is a nutrient-rich oil rich in antioxidants, vitamins, and essential fatty acids. One mineral that abounds here is zinc and magnesium, which are both necessary for the good maintenance of skin health as well as boosting the function of the immune system while enhancing the quality of sleep.Pumpkin seed oil has a rich, nutty flavor, and thus is very suitable for salads, soups, and even pasta dishes. In terms of nutrients, it is very sensitive to heat, so it’s best consumed raw. It constitutes an excellent cold add-on. The oil also gives considerable prostate health benefits, and it may regulate levels of hormones in both men and women.
Pro Tip: You should, at all times, choose cold-pressed organic pumpkin seed oil to reap the utmost health benefits. Keep the oil fresh by storing it in a cool and dark place.
Why Raw Oils Better
The nutrient profile of most oils is significantly lost when they are exposed to high heat due to the smoke point after their usage. By consuming oils raw, the very vulnerable fatty acids, vitamins, and antioxidants present in them are preserved for your body to reap the maximum health benefits from it.
- Nutrient retention:
As the food value of using raw oils is retained completely, it is perfect to elevate the health quotient of your food. - Flavor:
The use of raw oils allows for their original flavors to take over and brings much flavor to food without overwhelming it. - Versatility:
Raw oils are easy to add in any dishes, be it from salads or smoothies. You can, therefore, enjoy benefits through different ways.
Conclusion
The benefits derived from taking raw oils in your diet include subtle yet powerful ones. They may improve health conditions such as heart health and brain function, in addition to lessening inflammation, among other benefits, if consumed as raw as possible. The five oils enjoying raw consumption would be extra virgin olive oil, flaxseed oil, hemp seed oil, walnut oil, and pumpkin seed oil. Next time you are in the kitchen skip the heat and drizzle these nutrient-packed oils onto your salads, vegetables, or even your morning smoothie. Your body —and your taste buds—will thank you!