In order to be able to choose the best omega 3 cooking oils available today, you need to keep some points in mind. Vegetable oils rich in omega 3 fatty acids include flaxseed, canola, soybean, corn, and pumpkin seed. Out of these, flaxseed and canola are considered to be the richest sources of essential omega 3 fatty acids. In this article we will discuss these cooking oils in detail and learn how they contribute to our health.
Flaxseed oil, also known as linseed oil, is a rich source of alpha-linolenic acid – an omega 3 fatty acid. Flaxseed oil in which the concentration of ALA is around 40-60% is considered refined and good for health. Omega 3 flaxseed oil can prevent coronary artery disease, dangerously high blood pressure, and cancer. It is also recommended to treat depression, anxiety and sleeplessness.
If you are a vegetarian, using omega 3 cooking oils is the best way to replace fish oil, which is the best known natural source of long-chain fatty acids – DHA and EPA. However, the conversion of ALA into EPA and DHA may not be very efficient in people with digestive or thyroid problems.
The next best in the category of omega 3 cooking oils is canola oil. Canola is not the name of a plant; instead this name is derived from two words – Canadian oil, because of its origination from Canada. It is made from rapeseed plant. Canola is known to have the lowest saturated fat content as compared to other vegetable oils. Omega-6 to omega-3 ratio in canola oil is 2:1 which is totally acceptable and beneficial to health. The health concerns associated with fish oil because of low-quality fish oil products available today, using canola oil as a source of fatty acids is a good choice.
The third oil in the best known omega 3 cooking oils is corn oil. Refined and good-quality corn oil contains up to 60% of polyunsaturated fatty acids – the good fats. It is the most widely used frying oil because of its high smoke resistance. Corn oil can be used to lower blood cholesterol levels in body. It has a mild taste and can be used for making tasty foods of all kinds. Corn oil is good for the heart. At high temperatures the polyunsaturated fatty acids found in corn oil (and other vegetable oils) can be destroyed. Therefore, it is not recommended to use it for recipes that require long duration of cooking.
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