A guide to Vegetable Oils in your kitchen

Oils are the heart of the Kitchen. It improves the delicacies, tastes that cannot be replaced by any other thing. It is one of the essential ingredients of your kitchen. There are various types of oils available in the market like Mustard oil, Sunflower oil, Groundnut oil etc. Every oil has different composition, health benefits and usage. We should be very clear while selecting the oil and its health benefits.

From ancient times, Mustard Oil has been used in every home. It is a mandatory oil to be a part of the kitchen. As it is not only used for cooking, but it has lot of other health benefits too. Mustard oil has approx.60% monounsaturated fatty acids, approx. 21% of the polyunsaturated fats and it has around 12% of the saturated fats.

Mustard Oil is used basically for 2 different oils. It is made up of mustard seeds which are black, brown and white in colour. In Eastern and North Eastern India, we can’t imagine a home without a bottle of Mustard oil.

  • We get fatty vegetable oil by pressing the mustard seeds
  • Second is essential oil, prepared by grinding the seeds, mixing with water and then extract the oil by process of distillation.

Health Benefits

It is full of MUFA which is a very important ingredient for our health. It is good for the heart, prevents premature graying of hair, and promotes hair growth. Mustard Oil has some miraculous properties too. Since earlier times, it is used to massage the babies for the strong bones; it is used as a home remedy to treat cold, boosts immunity and nourishes skin. Daily massaging provides relief from joint pains. This oil is highly recommended as it is full of monounsaturated fatty acids.


  • Mustard oil is recommended for regular use in the diet as it could prove beneficial for your heart health. Besides that, it lowers the bad cholesterol in the body
  • If you mix mustard oil with wax, make a thick paste and apply on the cracked heels, it can give you amazing results in one night.
  • It can be applied on the nails too, if your nails are weak.
  • Apart from these, mustard oil has anti-bacterial, anti -fungal properties also.


Sunflower oil or the sunflower seed oil is rich in Vitamin E and Omega -6 fatty acids. It is golden in colour, and offers some health benefits too. It is low in saturated fats and high in polyunsaturated fats (i.e. healthy fats). It primarily consists of linoleum acid ( polyunsaturated fat ) and oleic acid  (monounsaturated fat).

Health Benefits

The most essential nutrient is Vitamin E in Sunflower oil. It is highly beneficial during pregnancy as it contains Vitamin-A which is required during breast feeding, and that can be highly beneficial to the baby. But mostly doctors recommended not taking in high doses. The unsaturated fatty acid found in Sunflower oil promotes better heart and health. The vitamin-E present in sunflower oil may treat Eczema too. Another important benefit is it promotes digestion and it improves our oral health too.


  • It is used in cooking and frying.
  • It may protect from Cardiovascular diseases
  • It nourishes the skin
  • It promotes digestion also.


Peanut oil is also known as Groundnut oil. It is a vegetable oil derived from the peanuts. It gives a strong peanut aroma in Asian and Multicuisine dishes. It gives a new flavor to the dish.  Peanut oil is high in monounsaturated fat, so it is recommended for high-heat cooking. Apart from this, it has a lot of health benefits too.

Health Benefits

Peanut oil is a rich source of vitamin E. Just 1 tablespoon of Peanut oil contains 11% of the recommended daily intake of Vitamin-E. It may prevent cardiovascular diseases. It reduces the cholesterol levels in the body. It may lower sugar level in the body and improves insulin sensitivity.


  • It is a vegetable oil used in cooking.
  • It has Omega-3 fatty acids, which is an important ingredient for proper growth and development.
  • Although some studies suggest, it has high smoke point, so it may not be considered as best oil for cooking.


Sesame oil is an edible vegetable oil derived from the sesame seeds. Besides cooking, it adds aroma to different cuisines. It has a lot of anti-oxidant and anti-inflammatory properties. Sesame oil is composed of linoleic acid, oleic acid, palmitic acid and some other acids in small amounts.

Health Benefits

Sesame oil contains antioxidants that have powerful effects on your health. It may help in treating arthritis, joint pains etc. Some studies show, sesame oil may help in protecting from UV rays also. It may improve sleep quality too. It promotes hair growth.


  • In Nephropathy, doctors use sesame oil widely, whether you suffer from body pain, joint pains and in arthritis also.
  • Regular massage with sesame oil and then taking Sun Bathe strengthens the bones.
  • It is also a very good vegetable oil for heart too.

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