Healthy Oil Chart

Ever wonder what oil is best to use for what? This is a chart we have been handing out to our clients for years and they have found it to be very helpful. For  additional information for healthy lifestyle options, visit us at Advanced Health Clinic

Oil	Nutrient Content	Best Used For?	Temperature Restrictions
Flax Seed Oil	16% Omega 6 (LA) 57% Omega 3 (ALA)	great for salad dressings, also pour over grain dishes	use only in cold preparations, lower than 20°
Flax Seeds .	16% Omega 6 (LA) 57% Omega 3 (ALA), Also contains lignans which are anti-viral, anti-fungal, anti-bacterial and anti-cancer. Only 2% of the lignans found in flax seeds ends up in flax oil.	Can be used as an egg substitute in baking, (1 tbsp flax seeds ground with 2 tbsp water), grind over foods to enhance nutrient content.	Flax seeds offer excellent benefits, but no more than 6-8 tbsp of seed should be consumed per day. Also, take freshly ground flax seed with five times its volume of fluid.
Sunflower Oil	69% Omega 6 (LA)	Use in salad dressings, sauces and baked goods.	Use for low heat cooking, up to 212°
Sesame Oil	41% Omega 6 (LA)	Good for stir-frys, sauces, and marinades. Also may be used in baking.	Use for medium heat cooking, up to 325°
Extra Virgin Olive Oil	8%Omega 6 (LA)	Great with pasta, salads and in dips.	Use for medium heat cooking, up to 325°
Ghee	No essential fatty acids, very stable, contains anti-viral and anti-cancer properties	Use for sautéing, in sauces and with pasta. Also may be used in baking, and as a butter substitute.	Use for high heat cooking, up to 375°
Coconut Butter	no essentail fatty acids, 89% Saturated Fats, contains anti-viral nutrients	Use for frying and as a butter substitute in baking.	Can use for high heat cooking, up to 375°
Safflower Oil	76% Omega 6 (LA)	Wonderful flavor for salad dressings, sauces and dips.	Use for low heat cooking, up to 212°,_ and baking at 325°