9 Natural Oils for Better Health & How to Use Them

In today’s health-conscious world, the oil you use for cooking is just as important as the food you cook. Natural oils, especially those extracted through traditional and chemical-free methods, are packed with nutrients and health-promoting properties. Let’s explore 9 natural oils that can help boost your health and how to use them effectively.

1. Natural Sunflower Oil

Rich in Vitamin E and antioxidants, natural sunflower oil is known for its light texture and heart-friendly fats.

Health Benefits:

• Supports skin health
• Improves heart health
• Helps manage cholesterol levels

How to Use:

• Ideal for deep-frying and sautéing due to its high smoke point
• Can be used in salad dressings and baking

2. Natural Soyabean Oil

Natural soyabean oil contains omega-3 fatty acids and is low in saturated fats, making it a great choice for heart-conscious individuals.

Health Benefits:

• Reduces inflammation
• Improves bone health
• Supports hormonal balance

How to Use:

• Use in everyday cooking, stir-frying, or as a base for sauces
• Great for preparing vegetarian dishes

3. Natural Rice Bran Oil

Extracted from the hard outer layer of rice, natural rice bran oil is loaded with oryzanol, an antioxidant known to reduce cholesterol.

Health Benefits:

• Manages cholesterol
• Boosts immunity
• Promotes weight loss

How to Use:

• Perfect for high-heat cooking like frying and grilling
• Use in Asian cuisines for its mild flavor

4. Natural Kachi Ghani Mustard Oil

Cold-pressed and rich in monounsaturated fats, natural kachi ghani mustard oil has been used in Indian kitchens for centuries.

Health Benefits:

• Enhances digestion
• Acts as a natural preservative
• Supports joint health

How to Use:

• Use for pickling and traditional Indian cooking
• Can be used for oil massages due to its warming nature

5. Natural Mustard Oil

Natural mustard oil, when refined, retains its pungent flavor and multiple health benefits.

Health Benefits:

• Improves circulation
• Strengthens gums and teeth
• Promotes skin and hair health

How to Use:

• Suitable for sautéing, stir-frying, and tempering
• Mix with coconut oil for skin care

6. Natural Sesame Oil

Packed with sesamol and sesamin, natural sesame oil is a nutritional powerhouse that promotes overall wellness.

Health Benefits:

• Regulates blood pressure
• Strengthens bones
• Improves oral hygiene (oil pulling)

How to Use:

• Use in South Indian or Asian cuisines
• Ideal for oil pulling and massages

7. Natural Filtered Groundnut Oil

This filtered groundnut oil is unrefined and retains its natural flavor and nutrients, making it a popular choice for traditional cooking.

Health Benefits:

• Rich in Vitamin E
• Supports brain health
• Lowers bad cholesterol

How to Use:

• Perfect for Indian curries and snacks
• Can be used for shallow frying and tadka

8. Natural Refined Groundnut Oil

Refined for a neutral taste, this refined groundnut oil is perfect for modern cooking styles without compromising on health.

Health Benefits:

• High in monounsaturated fats
• Helps in weight management
• Improves skin elasticity

How to Use:

• Great for baking, frying, and grilling
• Use in multi-cuisine cooking

9. Natural Refined Cottonseed Oil

Cottonseed oil has a light texture and is a rich source of linoleic acid, beneficial for heart and brain health.

Health Benefits:

• Reduces risk of heart disease
• Improves metabolic health
• Promotes healthy skin

How to Use:

• Ideal for deep-frying and roasting
• Used in commercial kitchens for snacks and baked goods

Conclusion

Choosing the right oil can make a world of difference in your health. Each of these natural oils—from sunflower to mustard to sesame—has unique benefits and culinary uses. By including a variety in your kitchen, you can create flavorful meals while supporting your overall well-being.

FAQs

1. Which oil is best for heart health?

Sunflower oil and rice bran oil are excellent choices due to their high levels of unsaturated fats and antioxidants.

2. Can I mix different natural oils for cooking

Yes, blending oils like sesame and sunflower can enhance flavor and nutritional value.

3. What is the difference between filtered and refined groundnut oil?

Filtered oil retains more nutrients and flavor, while refined oil has a higher smoke point and neutral taste.

4. Is mustard oil safe for daily use?

Yes, both mustard and kachi ghani mustard oil are safe when used in moderation and cooked properly.

5. Which oil is best for frying?

Natural refined groundnut oil and refined cottonseed oil are great for deep frying due to their high smoke points.

6. Can sesame oil be used on skin and hair?

Absolutely! Natural sesame oil is rich in nutrients and commonly used in Ayurvedic skin and hair care.

7. How does soyabean oil benefit health?

Soyabean oil contains omega-3 and omega-6 fatty acids, which support heart, brain, and bone health.

8. Is rice bran oil good for weight loss?

Yes, it helps reduce bad cholesterol and supports metabolism, making it beneficial for weight management.

9. Can I use these oils in raw form (uncooked)?

Some oils like sesame and mustard can be used raw in salad dressings or for oil pulling, while others are better when cooked.