5 oils you should always have in your kitchen

Oils contain fatty acids which are essential to our overall health. While consuming oils is important, you need to be aware of the quantity of oil being used. Each tablespoon contains approximately 120 calories, making it a very calorie dense food to consume, so use in moderation!

Avocado oil

  • A Very high smoke point at 500°degrees making it great for frying, sautéing and baking.
  • High in Oleic acid & vitamin E
  • Reduces cholesterol
  • Enhances nutrient absorption
  • Great as a salad dressing
  • Avocado oil can be a bit expensive but check at Costco. They normally sell it for a reasonable price.
  • Everything you need to know about Avocado oil

Extra Virgin Olive oil

  • A low smoke point of 320° degrees, best not used for high heat cooking.
  • Great as a salad dressing
  • Good to put on food after cooking is complete
  • High in vitamin E, K, and A
  • Helps control blood sugar levels
  • Promotes weight loss
  • More on Extra Virgin Olive oil 


  • Ghee is clarified butter, which is widely used throughout India
  • High smoke point between 410-485 depending on the clarity of the ghee
  • Ghee does not spoil easy and can be kept in the cupboard
  • Lactose-free, making it safe if someone has a dairy intolerance or allergy
  • Rich in vitamin A, D, E, K2, and CLA
  • Promotes weight loss
  • Great for stews, soups, curries etc.
  • Why I choose ghee as a healthy ingredient swap for butter

Unrefined Coconut oil

Sesame oil

  • Often used in oriental dishes, you can find light or dark sesame oil in most grocery stores
  • Light sesame oil has a higher smoke point making it suitable for deep frying
  • Dark sesame oil, from roasted sesame seeds, has a low smoke point making it suitable for light stir-frying or for salad dressings
  • Boosts immune system
  • Slows aging
  • Reduces chronic pain
  • Reduces anxiety
  • Helps reduce constipation
  • Significant source of vitamin K
  • More benefits of sesame oil

Each of these oils has a different use in our kitchen. It is important to understand the use and smoke point of each oil because if you cook oil up to its smoke point it will generate toxic fumes and free radicals, which are extremely toxic to our bodies. To read about the smoke points of other oils I didn’t speak out check out this site.

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