Health benefits of oil
According to Dr. Shweta Jaiswal, Senior Nutritionist at Shardacare - Health City (India), oil is an essential source of fat for the body, helping to create energy, absorb vitamins and support cell function. However, consuming too much oil, especially the bad kind, can lead to weight gain and the risk of heart disease and diabetes.
Dr. Jaiswal recommends using oils in moderation and choosing the right oil to meet nutritional needs without exceeding daily calories, which helps protect health.
How much oil should you use per day?
The American Heart Association (AHA) recommends that fat make up 25-35% of your total daily calories, with the majority coming from healthy, unsaturated sources. Unsaturated fats can be found in oils such as olive oil, avocado oil, as well as nuts and other vegetable oils. These fats help reduce the risk of heart disease when consumed in moderation.
“For an adult consuming 2,000 calories a day, the recommended fat intake is 25-35 grams (equivalent to 5-7 teaspoons of oil), but it is important to consider fats from other sources such as nuts, seeds, dairy products and meat when calculating this amount,” says Dr. Jaiswal.
Fat sources other than oils provide unsaturated and saturated fats, each of which has different effects on health. For example, nuts, seeds and dairy products often contain healthy fats, while meat can provide saturated fats. Therefore, maintaining a balance between the types of fats in the diet is important to protect heart health and maintain reasonable calorie levels.
The Impact of Using the Right Amount of Oil on Your Health
Modifying the amount and type of oils you use can have huge benefits for your overall health, including:
Weight Management: Choosing healthy oils helps with weight management by providing healthy fats, which help you feel fuller for longer and reduce cravings.
Improve heart health: Oils rich in unsaturated fats can reduce the risk of cardiovascular diseases by lowering bad cholesterol (LDL) levels and increasing good cholesterol (HDL).
Improves digestion: Good fats help improve digestive function, helping the body absorb fat-soluble vitamins such as vitamins A, D, E and K.
Better skin and hair: Oils like olive oil and avocado oil can nourish your skin and hair, leaving it soft and smooth and your hair healthy.
Hormone Balance: Healthy fats from oils can help maintain hormonal balance in the body, positively affecting reproductive health and endocrine function.
