Pumpkin seed oil rich in zinc, good for prostate health.

Which Oils Are Healthiest & Which Ones You Should Avoid

Oil has earned a bad rep in the realm of health and diet. From sweet doughnuts to crispy chips, health professionals constantly warn about the harmful effects of oily foods. 

Yet, contrary to popular belief, oil is essential to your everyday diet. That’s because oil supplies fatty acids, which lets your body absorb fat-soluble Vitamins A, C, and E. Not only that, but it also contains numerous health benefits, like anti-inflammatory and anti-cancer properties, when prepared and used properly 

However, not all cooking oils are created equal.  

Let’s break down the top 7 popular oils, so you can make smarter decisions when preparing your next meal. 

7 Types of Oils and Their Health Benefits 

When it comes to cooking, oil is an essential ingredient in many recipes. But did you know that there are different types of oil with varying health benefits? By understanding the different types of oils and their associated nutritional values, you can make better dietary choices.  

#1 – Pumpkin Seed Oil 


It’s no big wonder that pumpkins are one of the most popular vegetables in the world. Aside from the fact that they tastes delicious, their seeds are also loaded with numerous nutritional benefits.  

Pumpkin seed oil contains carotenoid pigments, which have an anti-cancer property. In fact, research shows that it can reduce the risk of colon, lung, breast, and gastric cancers. Additionally, it’s rich in polyunsaturated and monounsaturated fatty acids, linoleic acid, and antioxidant compounds.

Our Styrian Pumpkin Seed Oil is also exceptionally unique because this breed of pumpkin seed is rich in flavour. The dark green or burgundy tone reflects the abundance of phytonutrients, and it has a natural nutty fragrance. It's a very stable oil, so it will not go rancid unless contaminated.

Perks of Pumpkin Seed Oil  

✅ Contains carotenoid pigments 

✅ Has antioxidant & anti-inflammatory compounds 

✅ High in polyunsaturated and monounsaturated fatty acids 

✅ Rich in Omega 6 

Downsides of Pumpkin Seed Oil  

❌ Avoid if you have allergies  

#2 – Avocado Oil  

Avocado oil

Like its fruit, avocado oil has numerous benefits. One of which is that it’s rich in monounsaturated fats, which aid in lowering LDL (bad) cholesterol. Another is that it contains antioxidants, neutralizes free radicals, and has anti-inflammatory and antihypertensive properties.  

All of these promote heart health, prevent diabetes, and protect you from other diseases. Thus, avocado oil isn’t just good for you when you’re on a strict diet, but also amazing for your health. Below is a summary of the benefits and drawbacks of avocado oil. 

Perks of Avocado Oil: 

✅ Rich in monounsaturated fats  

✅ Anti-inflammatory & antihypertensive properties 

✅ Neutralizes free radicals 

Downsides of Avocado Oil: 

❌ More expensive than other oils  

❌ Can be difficult to locate in regular stores 

❌ Some people may be allergic 

#3 – Sesame Oil  

Sesame Oil

Sesame oil is known for its nutty, earthy flavour and is commonly used to add taste and aroma to dishes. Aside from this, it’s also known for many of its nutritional benefits. These include having antioxidant and anti-inflammatory properties, improving blood lipids, and reducing bad cholesterol and triglycerides.  

However, just like any type of food, sesame oil also has its drawbacks:  

Perks of Sesame Oil   

✅ Medium to high smoke point, making it good for frying 

✅ Antioxidant and anti-inflammatory 

✅ Enhances blood lipids 

✅ Reduces bad cholesterol and triglycerides 

Downsides of Sesame Oil   

❌ High cholesterol content  

❌ High allergen content  

❌ Strong overpowering flavour 

#4 – Olive Oil 

Olive oil

Olive oil is one of the most popular oils in the world. And for good reason: research reports that it reduces the risk of cardiovascular disease because of its monounsaturated fat content and anti-inflammatory and antioxidant properties.  

In addition, studies also show that it can lower the risk of cancer, respiratory and neurodegenerative diseases. While all this sounds too good to be true, there are also some things to consider when using olive oil in your meals. 

Perks of Olive Oil  

✅ Anti-inflammatory 

✅ Contains vitamins E & K  

✅ Rich in monounsaturated fats & antioxidants  

Downsides of Olive Oil  

❌ More expensive than other oils  

❌ Harmful when used at high temperatures  

#5 - Fish oil 

Fish Oil

Fish oil is linked to a myriad of nutritional benefits, including reducing inflammation, improving kidney function, and even decreasing the risk of heart disease. Additionally, many studies suggest that consuming fish oil can help stabilize your mood, which is useful for people with depression or bipolar disorder.  

Perks of Fish Oil  

✅ Improved kidney function 

✅ Rich source of omega-3 fatty acid  

✅ Lower risk of heart disease  

✅ Helps with mental health 

Downsides of Fish Oil  

❌ Can’t be used for cooking  

❌ Possible intestinal side effects  

❌ Should only be used as a supplement 

#6 - Coconut Oil  

Coconut Oil

The use of coconut oil has become popular in recent years as it has been widely endorsed for its dietary advantages. One of the most notable pros of using coconut oil is that it helps manage appetite and provides an energy boost. Plus, it’s also promoted as a heart-healthy product. 

However, the Harvard School of Public Health warns that most of the health benefits tied to coconut oil only belong to a specific variety that isn’t commercially available. Additionally, while research proves that it does help increase HDL (good) cholesterol, it also increases bad cholesterol.  

Perks of Coconut Oil  

✅ Increases your HDL cholesterol levels 

✅ Provides energy for the body 

Downsides of Coconut Oil  

❌ Strong overpowering flavour  

❌ High in calories and saturated fats compared to other oils 

❌ Increases your LDL cholesterol levels 

❌ Harmful when used at high temperatures  

#7 - Canola Oil  

Canola Oil

Canola oil is a popular and versatile cooking oil made from the seeds of the canola plant, which is native to Canada. It also has a light flavour, making it suitable for many types of dishes. The pros of using canola oil include its low levels of saturated fat and high levels of monounsaturated fat, which improve cardiovascular health.  

Canola oil also contains omega-6 fatty and omega-3 fatty acids. These, in return, help regulate blood pressure and prevent inflammation. While canola oil provides many health benefits when used in moderation, there are also some potential drawbacks.  

Perks of Canola Oil  

✅ Rich in omega-3 & omega-6 

✅ Low saturated fat content  

✅ High monounsaturated fat content 

Downsides of Canola Oil  

❌ Highly processed with possibly harmful chemicals  

❌ High in trans-fatty acid that’s comparable to beef fat 

Choose Healthy Oil for a Healthier You 

Ultimately, the type of oil you choose to use in your meals will depend on the benefits you're looking for. All oils have their own pros and cons that you should consider when using them. However, if utilized properly each one can provide its own set of nutritional advantages.  

Whether it’s olive oil or pumpkin seed oil—all are excellent sources of nutrition and healthy fats that should be included in any balanced diet. So, take some time to explore these different types of oils and decide which ones work best with your lifestyle. 

Ready to start living a more nutritional life? 

At Nutrika, we curate a range of nutritious plant-based food products for a fresher and more sustainable diet. Learn more about our tasty snacks, natural oils, and nutritious powders to see what works for you. 

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