Best Cooking Oil:
Every Indian kitchen uses different kinds of cooking oils. Some prefer mustard oil for cooking, while others use sunflower oil for daily frying. In many homes, olive oil is used for salads, coconut oil is used in South India, and ghee has its own special place all over the country. The main question is – which oil is the best for health?

Best Cooking Oil:

In 2024, the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) gave new food guidelines. They said that people should not depend on only one type of oil. Instead, they should use a mix of different oils. The reason is simple. Each oil has its own type of fatty acids. No single oil gives all nutrients in the right balance. A mix of oils provides monounsaturated, polyunsaturated, and saturated fats in the right proportion.

Olive Oil is rich in healthy fats and antioxidants. It is good for the heart and helps reduce inflammation. It is best for salads and light cooking, but not suitable for deep frying.

Sunflower Oil has a neutral taste and a high smoke point. It is good for deep frying and daily cooking. It provides Vitamin E but has more Omega-6 fats, which should be balanced with Omega-3s.

Mustard Oil is rich in plant-based Omega-3 fats and has natural antimicrobial properties. It supports heart health, but its strong taste is not liked by everyone.

Coconut Oil provides quick energy because it contains medium-chain triglycerides (MCTs). But it is high in saturated fats, so it should be used in limited amounts.

Ghee contains Vitamins A, D, and E. It supports digestion and adds flavor to food. However, it also has a lot of saturated fats, so it should be eaten in small quantities.

According to ICMR, an adult should take only 25–40 grams of total fat per day, including oils, ghee, and butter. Even the healthiest oil can cause harm if consumed in excess.

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