Oils

Oils

Culinary oils have a myriad of cooking uses and health benefits. From carmelizing onions to adding richness and texture to a variety of foods, oils provide a source of flavor and healthy fats.

The most healthful culinary oils to choose provide heart healthy monounsaturated fats that are not easily oxidized. Choose organic, cold-pressed oils which are less refined and provide more nutrients than their counterparts.

Healthy oils to have on hand include coconut oil, extra virgin olive oil and avocado oil for everyday use, as well as walnut oil, flaxseed oil, sesame oil, and hazelnut oil for unique flavor in dressings and ethnic dishes.

And always avoid "hydrogenated" or "partially hydrogenated" oils that contain trans fats.

Culinary Caution! Be sure to choose more stable oils like avocado oil and coconut oil for cooking at higher temperatures to avoid creating cell-damaging lipid oxidation products (LOPs).

The Benefits

*Excellent Source of:
*Good Source of:
*Preferences: Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Tubers, No Citrus, No Corn, No Yeast, No Peanuts, No Nightshade, No Legumes, No Grains

Selecting and Storing

Oils with a high proportion of monounsaturates including olive oil are more perishable and should be refrigerated if kept longer than a month. Store oils in a cool, dry place away from sunlight.

Nutrition Information(amounts per serving)

Serving Size:

OMEGA-6 / OMEGA-3 RATIO: 12.95

Calories: 44

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	5 g	*
Saturated Fat	0.69 g	*
Monosaturated Fat	3.6 g	*
Polyunsaturated Fat	0.53 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	38 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	0 g	*
Sugars	0 g	*
Fiber	0 g	*
Protein	0 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	0 IU	0%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	0.72 IU	2%
Vitamin B6	0 mg	0%
Vitamin B12	0 mcg	0%
Vitamin K	3 mg	4%
Folate	0 mcg	0%
Niacin	0 mg	0%
Riboflavin	0 mg	0%
Thiamin	0 mg	0%
MINERALS
Calcium	0.05 mg	0%
Copper	0 mg	0%
Iron	0.03 mg	0%
Magnesium	0 mg	0%
Manganese	0 mg	0%
Phosphorous	0 mg	0%
Potassium	0.05 mg	0%
Selenium	0 mcg	0%
Sodium	0.1 mg	0%
Zinc	0 mg	0%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).