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Oils are like any other food, always best consumed in variety because a varied diet offers more nutrients.  Oils are made from different types of foods as such each type of oil features a high ratio of certain nutrients. You can, therefore, use more than one type of oil in a recipe to rave-up the nutrient value of the meal. However, always keep in mind the function and ratio of both fatty acids (omega 3/ Omega-6. fatty acids).

Balancing  Omega 3 and 6  fatty acids is crucial in our daily diet regimen because omega-6 fatty acid is said to be pro-inflammation, so it should be consumed sparingly while omega-3 fatty acids is said to decrease Inflammation, so it is wise to use oils that are richer in omega-3 more often. However, all oils should be used sparingly in any recipe as they are only a flavouring.

Ultimately, to balance the oil nutrient factor (omega 6/3 fatty acids) one must get creative. Below are some tips for balancing the oil nutrient factor:

  • Oils such as groundnut, moringa, coconut, avocado and a host of others have a high smoke point, which makes them ideal for high-temperature cooking such as frying. You can fry your yams or any food you wish with a high smoke point oil and if it contains omega-6 fatty acids, then balance the nutrient factor by making a sauce with a omega-3/9 fatty acids rich oil such as Extra Virgin Olive Oil (EVOO). After cooking your sauce you can then drizzle a little EVOO to infuse more life-force into the sauce since EVOO is much more beneficial to health when eaten uncooked.
  • If a food is rich in a particular fatty acid and needs cooking, always cook such foods with the fatty acid missing or greatly reduced to strike a healthy balance. For example, Egusi is said to contain high omega-6 fatty acid, so cook Egusi with oils rich in omega-3. For maximum benefits always consume oils in moderation, and add oils at the end of your cooking to retain more nutrients!
  • If you are suffering from a lifestyle health condition, endeavour to use oils that are richer in omega 3 and 9 fatty acids! EVOO and flaxseed oil are great picks to start with.

We all have a responsibility to make wise and informed choices each day about the food we buy and eat. These tips are your ally to safer dieting so use them generously.

For questions on culinary/ grocery tips, diet-plans:

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