Cooking oils are a staple in the Nigerian kitchen, and choosing the right one can have a significant impact on our health.

With so many options available, it can be difficult to know which oils are the healthiest.

Choosing the healthiest cooking oil to use in your dish isn’t always as simple as it appears because you have many options.

Despite the popularity of vegetable oil, there are a plethora of other nutrient-rich cooking oils that deserve a place in your cupboard.

While the nutritional profiles of most cooking oils are very comparable in terms of calories and total fat content, they vary greatly in terms of flavor, odor, and cooking characteristics.

The finest healthy cooking oil depends largely on what you’re preparing.

In this article, we will take a look at some of the healthiest cooking oils in Nigeria. But first, what makes a cooking oil healthy?

What Makes A Cooking Oil Healthy?

A cooking oil is considered healthy based on several key factors.

Source: Healthy cooking oils are typically extracted from plants, such as olive, canola, avocado, and various nut and seed oils. These plant-based oils are preferred over animal fats and oils high in saturated fats.

Fat composition: The ratio of unsaturated to saturated fats is crucial. Healthy oils are high in unsaturated fats, which include both monounsaturated and polyunsaturated fats. These fats are beneficial for heart health and can help lower LDL (bad) cholesterol while potentially raising HDL (good) cholesterol.

•    Monounsaturated fats: Oils like olive, avocado, and safflower are high in monounsaturated fats, which may increase HDL cholesterol.
•    Polyunsaturated fats: Oils like corn and soybean are high in polyunsaturated fats, which are known for lowering LDL cholesterol.

Omega-3 fatty acids: Some oils, such as soybean, canola, walnut, and flaxseed, are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that may promote brain and heart health.

Caloric content: While plant oils are healthy, they are also high in calories. Each tablespoon of oil can contain around 120 calories, so moderation is key to maintaining a balanced diet.

Stability and smoke point: The stability of an oil when heated is important for cooking. Oils with a high smoke point, such as avocado, canola, and peanut oil, are suitable for sautéing, stir-frying, or roasting.

Oils with a low smoke point, like flaxseed or extra-virgin olive oil, are better suited for drizzling on food or using in salad dressings to retain their flavor and nutritional value.

Antioxidants and nutrients: Some oils, particularly extra-virgin olive oil, are rich in antioxidants and other beneficial nutrients that can provide additional health benefits.

7 Healthiest Cooking Oils in Nigeria

Here are some of the most healthiest cooking oils you can use to cook in Nigeria.

1. Olive oil

Olive oil is one of the healthiest cooking oil in Nigeria. It’s high in monounsaturated fats, which are good for your heart and circulation.

It also contains antioxidants that help protect against free-radical damage to cells in the body, as well as vitamin E that helps keep skin looking young.

It is also one of the healthiest cooking oils in Nigeria for frying.

Olive oil is rich in oleic acid (which gives it its strong olive aroma), along with other fatty acids like stearic acid and palmitic acid.

All these help reduce inflammation by reducing blood clot formation after injury or surgery.

In addition, olive oil contains antioxidant compounds called oleocanthal and oleuropein that prevents cholesterol.

3. Coconut oil 

Coconut oil is a great cooking oil. It has a high smoke point and can withstand high heat, making it perfect for sauteing and stir-frying.

It’s naturally antimicrobial, so it won’t spoil quickly if you leave the bottle open for a long time.

Coconut oil also contains antioxidants that help keep your skin looking healthy and youthful! 

3. Avocado oil

Avocado oil is considered one of the healthiest oils to cook with because it has a high smoke point of about 520°F, making it suitable for high-heat cooking methods such as sautéing, frying, and grilling.

Furthermore, it is rich in monounsaturated fatty acids, which have been linked to a reduced risk of heart disease, and contains beneficial plant compounds.

Moreover, avocado oil has a neutral flavor, making it versatile for use in a variety of recipes.

According to studies, avocado oil contains  compounds that may help lower blood pressure, LDL (bad) cholesterol, and triglycerides.

4. Almond oil

Almond oil is a good source of vitamin E and monounsaturated fats, which are good for the heart. It can be used in cooking and baking to add flavor to dishes.

It has a strong and distinctive flavor that can be overpowering when used in large quantities.

Almond oil may be useful in boosting heart health, stabilizing blood sugar levels, preventing free radical damage and helping you maintain a healthy weight.

5. Soybean oil

Like other cooking oils, soybean oil contains omega-6 fatty acids and monounsaturated fatty acids (which help lower cholesterol levels), as well as antioxidants such as vitamin E or alpha-tocopherol.

Soybean oil has many health benefits, including high levels of vitamin E, which helps maintain heart health, lowers cholesterol levels, and reduces inflammation in your body, which can cause pain or discomfort over time if left untreated.

This makes it perfect for daily use since its higher concentration makes it more effective at fighting off disease while still tasting delicious on your food. Thus, it is considered one of the healthiest cooking oil in Nigeria. 

6. Canola oil

Canola oil is a type of vegetable oil obtained from the seeds of rapeseed, Brassica napus. Canola oil contains alpha-linolenic acid (ALA), an omega-3 fatty acid, which may reduce the risk of heart disease and strokes.

ALA can also lower levels of bad cholesterol and raise good cholesterol levels. It has been found to help thin plasma and prevent blood clots in people with high triglyceride levels or those at risk for coronary artery disease (CAD). 

Canola oil has a very mild, bland flavor, making it an excellent all-purpose oil for cooking and baking when no other flavors are desired. 

7. Sunflower oil

Sunflower oil is made from sunflower seeds and has a smoke point of about 400 degrees Fahrenheit. It’s high in anti-inflammatory vitamin E and can be used as an alternative to olive oil when cooking at higher temperatures.

Sunflower oil is also a good source of omega-6 fatty acids, which help maintain healthy skin, hair, and brain function. It’s also rich in antioxidants called carotenoids (e.g., beta carotene), which may reduce the risk of heart disease or cancer if consumed regularly over time.

Conclusion

When you’re cooking with healthy oils, you might be surprised at how much better your food tastes. You can never go wrong with investing in healthy cooking oils. These healthy cooking oils in Nigeria can be purchased in local markets, online stores, and from malls.

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Collins Nwokolo

Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.