Grape seeds, canola, flax, walnuts … Which oil to choose for your health?


Vegetable oils are part of our daily life to cook and season our dishes. Here are the interests and uses of 15 vegetable oils.

L’vegetable oil it is a fatty substance made up of oily products, whether they are seeds (flax, sesame, rapeseed, etc.) or fruits (almonds, walnuts, grapes, olives, etc.). It differs from essential oil, which is obtained from the steam distillation of aromatic plants, and whose compounds are much more concentrated.

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Oils are beneficial to the body in several ways. Although their specificities are not the same depending on the variety, they still remain (as a whole) a source of:

  • monounsaturated fats, or omega-9, which help maintain the level of good cholesterol in the blood, and help limit the risk of developing cardiovascular diseases;
  • omega-6 and 3, polyunsaturated fats that favor the absorption of vitamins A, D, E and K. They also play a role in the synthesis of molecules;
  • vitamin E, an antioxidant that helps prevent cardiovascular diseases and fight diseases related to macular degeneration (such as AMD).

All vegetable oils they do not have the same levels of vitamins and omegas, which is why it is advisable to vary their uses to take advantage of all the benefits, and to avoid any imbalance in nutritional intake. However, it is recommended that you do not exceed a consumption of 2 to 4 tablespoons per day (cooking and condiments included!). Vegetable oils, in fact, are fatty substances composed of lipids, the excessive consumption of which remains harmful to the body.

Attention should also be paid to the oils present in processed products. They include trans fatty acids, which increase cardiovascular risk. Their consumption must therefore remain exceptional.

You use vegetable oils in cooking

These toppings aren’t all meant to be used equally. In fact, it is advisable to respect the smoking point of these products (i.e. the maximum temperature they can withstand), so that some of their elements do not become toxic in contact with too much heat.

For this reason some oils will be preferred for cooking, while others can only be used raw, in the dressing of a dish or salad:

  • for embellishment salads or side dishes : walnut oil, linseed, hazelnut, argan, avocado, but also oils that can be used in the kitchen;
  • for pan : olive, sesame (gentle and quick cooking), rapeseed, coconut.
  • for frying (in moderation!): peanuts, corn, grape seeds.

To carefully select your edible oil, it is advisable to prefer those that contain the mention “cold pressing “, whose extraction method allows to save the properties of the plants. They are distinguished from hot extractions or from the solvent, which can be much less qualitative, and whose mention is not mandatory.

Vegetable oils are seasonings that enter the daily dietary balance. To use them wisely, it is recommended to consume them in moderation and to use different oils during the week. This presentation also presents a selection of 15 more or less common oils to enhance and vary the flavors of meals.


  • Trans fatty acids, ANSES
  • Health Benefits of Vegetable Oils, Jabeen Begum, Webmd, 6/21/2021
  • Pumpkin seed oil extracted from Cucurbita maxima improves urinary disturbance in the human overactive bladder, Nishimura Mie, Ohkawara Tatsuya, Sato Hiroji, Takeda Hiroshi, Nishihira Jun, J Tradit complement MedJanuary-March 2014

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Peanut oil
Derived from peanut, this oil contains a high content of omega-9 and omega-6, as well as vegetable proteins and vitamin E. It helps maintain a normal blood sugar level, as well as prevent cardiovascular and digestive disorders ( if it is regularly combined with oils rich in omega-3s). It can be used at very high temperatures (ideal for stir-fried dishes!). However, it is not recommended for people allergic to nuts and pregnant women.

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Argan oil
If it is more particularly known for its nutritional properties, its subtle taste, close to nutty, is used in Moroccan and Algerian cuisine. It is rich in heart-healthy omega-6 and omega-9 and vitamin E, which helps keep eyes, skin and hair healthy. Rather expensive, it is used in moderation to delicately flavor spicy dishes, fish and desserts, after cooking.

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Avocado oil
This oil, with properties close to those of olive oil, can be used for seasoning or cooking (it is still expensive). It includes a good content of monoinstar fatty acids, which means that it helps reduce LDL cholesterol levels, which contribute to the development of diseases of the arteries and heart. Avocado oil also contains vitamin E and lutein (a pigment), both of which play a role in eye health and the prevention of impaired vision. However, it is not recommended for people taking blood thinning medications.

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Coconut oil
Its pronounced exotic flavor is suitable for both sweet and savory dishes. This oil, which has the particularity of congealing at room temperature, can be used as it is, or heated (but not fried) to cook and season vegetables. It includes a good content of antioxidants (especially polyphenols and flavonoids), which play a preventive role against inflammation, type 2 diabetes and protect the brain. However, this oil should be used in moderation, as it contains a very high content of saturated fatty acids.

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Pumpkin seed oil
With its light flavor close to nutty, pumpkin seed oil is only used cold in dressings. It is especially recommended for people who have problems with prostatic hypertrophy or urinary disorders, including nocturia (need to urinate frequently at night).

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Rapeseed oil
This oil is very rich in omega-3s and contains a good amount of omega-6, both of which are good for brain and cardiovascular system health. It is also rich in vitamin E, which helps fight cellular aging. It can be used both to season raw vegetables and to cook food (without exceeding 150 °). Its rather neutral taste is associated with more fragrant oils.

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Linseed oil
Flaxseed oil does not support cooking and is rather used in cold sauces to flavor salads or savory smoothies. Flaxseed oil is rich in omega-3s, which are good for heart and brain health and reduce the risk of inflammation. It would also seem that this oil is beneficial in case of constipation or diarrhea.

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Walnut oil
This vegetable oil is ideal for dressing salads and cannot be heated. Its omega-3 and 6 content is ideal for maintaining good skin health. This oil also contributes to the prevention of neurological disorders and cardiovascular diseases, thanks in particular to its polyphenol content. It is best to store it in the refrigerator.

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Walnut oil
Favored in the world of cosmetics for its emollient and sebum-regulating powers, it is also very digestible in the kitchen, and helps prevent cardiovascular disease and iron anemia. It is particularly suitable for raw condiments, or even for flavoring steamed vegetables.

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corn oil
This oil is very rich in vitamin E, which contributes to cell protection and thus helps to slow down the effects of aging. It also has a high content of omega 6. It is especially good for people with cholesterol. It can be used for cooking but not for frying. Still not very common in Europe, it is still found in gastronomy. It is more common to find refined oils, but it is still advisable to prefer cold-pressed ones.

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Grape seed oil
This oil has the particularity of having a rather neutral taste, which allows it not to change the taste of food. It can also be used for high temperature cooking (200 °). It includes a significant content of omega-6 and vitamin E, and its antioxidant properties help fight some types of cancer. In addition, this dressing is interesting for promoting good blood clotting.

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Sunflower oil
With a relatively neutral taste, sunflower oil is used for salads and cooking. It has a high content of Vitamin E and Omega-6. However, it is relatively low in omega-6s. For this reason it is advisable to consume it once or twice a week, and alternate its use with another oil such as walnut or rapeseed.

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Glass jar of sesame oil and raw sesame seeds in wooden shovel with burlap sack on wooden table. Raw sesame background concept with copy space; Shutterstock ID 1706800627; purchase_order: Superior Health; work: Coppola-Xaille Anne; client: Health – vegetable oils

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sesame oil
This pronounced flavored oil (and even more so when the seeds are toasted!) Will be suitable for raw, pan-fried and marinated dressings. In particular, it contains sesamine and lecithin, both antioxidants, as well as omega-6 and omega-9. This oil helps regulate appetite.

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