Foodstuff |
How Much |
Why |
Oils
Soybean oil has PUFAs in the right balance-suitable for all types of cooking methods except frying. |
Always use blends of cooking oils (e.g. ricebran + sunflower-best for frying)
2 tsp of flax or fish oil, or 2 tbsp. canola or unhydrogenated soybean oil. |
The only 2 essential oils -"vitamin-F"- are linoleic (n-6 or omega-6) and alpha-linolenic (n-3 or omega-3).
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| Sunflower oil should be used in combination with RPO or palmolein oil. |
| 3 of the cheapest oils are full of omega 3: flax, canola & soy. |
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Omega 3 fatty acids found in fish oil are good for heart, cholesterol, triglycerides, blood fluidity, Crohn's disease, asthma, arthritis, cramps, adult diabetes, brain & smooth skin. |
| Mustard oil-suitable for all types of cooking but to be used with other oils to reduce erucic acid content. |
5 pillars of heart health: Omega-3's, Antioxidants, Potassium + magnesium, B vitamins, Fruits & vegetables. |
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Canola - rape seed is a uniquely cheap 10% source of omega-3 and otherwise much like olive. Flax oil has 5x that, but it must be used fresh and in tsp amounts. |
| Groundnut oil-suitable for frying, grilling, seasoning |
Buy oils in dark containers and keep them cool otherwise they will spoil. Rancid omega-3 and -6 are toxic. |
