Health benefits of different oils

A nutritionist has revealed that while the health benefits of olive oil are unquestionable, it is not the only oil that can provide health benefits. Walnut, flaxseed and avocado oil can be beneficial too says the nutritionist.

According to Rob Hobson, the head nutritionist of Healthspan, many different oils can improve health and help prevent a range of ailments such as joint pain and heart disease.

Extra virgin olive oil: It helps protect memory and can prevent dementia by reducing the formation of plaques in the brain that the disease causes. It also contains a compound called oleocanthal that acts as an antioxidant and has been shown to reduce inflammation in the body. Extra virgin olive oil also contains omega 9 fatty acids which contain antioxidants and help reduce blood clotting.

Coconut oil: While it's high in saturated fats, which have been linked to increased levels of 'bad' LDL cholesterol and heart disease, it also contains a type of fat called lauric acid which can be beneficial in the treatment of viral and bacterial infections. Coconut oil can be fried, sauteed and baked as it maintains its structure at high temperatures.

Flaxseed oil: A good source of a type of omega 3 oil - it is one of the essential fatty acids the body needs - called ALA. While it's not as good of a source of omega 3 as oily fish, some of it can be converted to two other types of omega 3 which are beneficial for protecting heart health - EPA and DHA. Flaxseed oil also provides plant hormones called lignans which are beneficial for women going through menopause. It can be easily consumed by adding it to smoothies. 

Sunflower oil: High in vitamin E, one tablespoonful can provide close to 50 percent of ones recommended daily amount.

Walnut oil: It is rich in the omega 3 fatty acid ALA. Some of it is converted to two other omega 3 fatty acids, EPA and DHA, which can reduce inflammation inside the body and protect against heart disease. It can be used in salad dressings to emphasize nut flavors, and the oils should be stored in the fridge to preserve them for longer.

Peanut oil: Peanut oil is high in monounsaturated fats, which has 'good' HDL cholesterol.  It's best used for deep frying and stir fries.

Avocado oil: Avocado oil enhances the uptake of health-boosting compounds called carotenoids and lutein from a mixed salad by as much 15 times compared to a salad without avocado oil. It's also low in omega 6 compared to other oils.  Avocado oil can be used in dressings, drizzles and drips, as well as for stir-fries.

Rapeseed oil: It has a balance of omega 3, 6 and 9 fatty acids, which are beneficial for joint, brain and heart health. Using rapeseed oil in salad dressings can be a useful way for vegetarians and vegans who don't eat fish.