9 Types of Edible Oil in India: Health Benefits of Edible Oil in India

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Types of edible Oil in India

Oils that people have been using for cooking for ages include mustard oil, sesame oil, coconut oil etc.  There has been a lot of research on the types of edible oil in India used by the people in the state-of-the-art analysis at home and abroad. 

9 Types of Edible Oil in India: Health Benefits of Edible Oil in India

Since edible oils are vegetable products, quality cannot always be pegged to exact numbers. If you know the amount of components in an oil, you can compare it with each other to understand which oil is better, and you can choose the edible oil accordingly. In this article we will look into the various types of edible oil in India and their health benefits.

Essential fatty acids are obtained from various edible oils. The fats in almost all edible oils are of the triglyceride type. An enzyme called lipase secreted from the pancreas and colon breaks down triglycerides to form saturated fatty acids (SFA) and unsaturated fatty acids. Unsaturated fatty acid (USFA) is divided into two categories – monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Based on shape and function, PUFAs are divided into two types – omega-3, omega-6 fatty acids. After metabolism, Omega 3 and Omega 6 are split into three parts.

No edible oil contains cholesterol. Oils high in saturated fatty acids (SFA) will raise blood cholesterol levels. As a result, there is a risk of heart attack, diabetes, high blood pressure, obesity, cancer etc.

Polyunsaturated fatty acid (PUFA), omega-3 fatty acids, MUFA lower low density lipoprotein levels in the blood and increase good cholesterol levels. As a result, the heart remains healthy. Moreover, various types of rheumatism, rheumatism, obesity and heart disease are prevented.

Smoking point of oil:

Now one should have an idea about the smoking point of the oil to select the ideal edible oil. The heat at which fats in edible oils break down and produce toxic substances is called the smoking point. All oils have a smoking point of 325 to 520 degrees Fahrenheit (roughly 170° to 270 degrees Celsius).

9 Types of Edible Oil in India and Their Health Benefits:

1) Mustard Oil:

Mustard oil is made from roughly three types of seeds. Rapeseed are made by genetically modifying these seeds. Canola seeds modified by this receptor gene. Then what is called white mustard oil is made. It is a vegetable oil marketed as canola oil.

9 types of edible oils in India

Ingredients of Mustard Oil:

100 grams of mustard oil contains SFA-12, MUFA-60, PUFA-21, Omega-3 content 12%, Omega-6 content 15%, olive oil 12%.

Health Benefits of Mustard Oil:

As per fat ratio mustard oil is good for heart but do not consume more than 15 to 20 grams per day. In this case, it is necessary to know various methods of making delicious food with little oil. Mustard oil prevents various insect microbial infections. Good for digestion resulting in smooth metabolism. Moreover, mustard oil is delicious and tasty. It is useful for colds, asthma and rheumatic pains. Good for skin and hair. Scientists have noticed the role of mustard oil in preventing cancer.

The smoking point of mustard oil is 250 degrees Celsius. As the smoking point is high, the strained oil can be reused after frying the fish. But turmeric cannot be added to fish. If you fry in this oil, discard the last oil. 100 grams of mustard oil contains 884 kilocalories of energy.

2) Rapeseed or Canola Oil:

Canola oil is produced from the seeds of the recipient plants by cross breeding them. The amount of uric acid in this oil is very low. It can also withstand quite a bit of heat as its smoking point is 204 degrees Celsius.

Health Benefits of Rapeseed Oil:

Since rapeseed oil contains Omega 3 and Omega 6, it is good for the heart. Apart from this, it eliminates various problems due to the presence of vitamin E and K. Keeps the health of skin, hair, bones, eyes, etc. Repeated processing of the oil results in the presence of trans fats which are not good for heart.

3) Rice Band Oil:

Among the fats, it contains SFA-25, PUF 37, MUFA 38 percent. As its smoking point is 232 degrees Celsius, you can fry with this oil, but use the oil once and do not eat the burnt oil again. Do not use more than two to three teaspoons per head. This oil is good for the heart in low doses as it is high in poly and mono UCF.

Health Benefits of Rice band Oil:

Only this oil contains the original compound, along with tocopherol and tocotrienol, to reduce cell damage, reduce inflammation and keep the heart healthy. It can be placed as an edible oil after mustard oil in terms of quality.

4) Olive Oil:

Olive oil is the oil made from the olive tree, Olea Europaea. Many people know that olive oil is made from the seeds of the olive tree. But these are two different trees, different fruit, different botanical identity. Oil is not made from olive trees.

Olive oil has a smoking point of 238 degrees Celsius and does not spoil easily. Many people think that heating it too much spoils it. The oil should be eaten in small quantities but should be eaten well warmed. Cooking in this oil does not cause digestive problems. Gas may not cause heartburn.

Health Benefits of Olive Oil:

It is a very healthy oil as it contains SFA-16, PUFA-15, MUFA 75. It can lower the amount of LDL cholesterol and increase the amount of HDL. Many other products can lower LDL and raise HDL, but not as well as olive oil. The oil is rich in antioxidants due to vitamin E and polyphenols that can keep old and chronic diseases under control by reducing oxidative stress in the body.

5) Soybean Oil:

Soybean oil consumption is increasing. But thoughtful intake of this oil is needed. A variety of problems can arise in the way soybeans are produced with hybrid systems. If you have thyroid problems then you should not eat any soybeans. Do not eat even if you have allergies. This oil can be taken with other oils sometimes in foods like luchi, paratha etc or fried.

Health Benefits of Soybean:

As it contains SFA 15, PUFA 61, M UFA 24 and has a ratio of Omega-3 to Omega-6 of 1:8 and a smoking point of 230, it can be consumed occasionally as an edible oil. The oil can be used for bones, heart, improving of memory and beauty.

6) Sesame oil:

Sesame seeds have been used medicinally for many years. Sesame oil is not only an edible oil but also used as medicine. Sesame oil can be given the best title among the medicinal oils. Sesame and sesame oil are very useful for heart disease, high blood pressure, various types of arthritis pain relief, stress and anxiety, hemorrhoids, skin and hair health.

Health Benefits of Sesame Oil:

It contains SFA 14, PUFA 42, MUFA 40 percent. It is a powerful antioxidant rich oil. Besides, if you apply it regularly all over the body, the body will be refreshed, it will not age.

7) Coconut Oil:

A number of states in South India grow copious amounts of coconut. Coconut and coconut oil are used in cooking. In Bengal, coconuts are widely used but not used as edible oil. 100 grams of coconut oil provides 862 kilocalories of energy, contains 87 percent saturated fat. Coconut is a delicious fruit, the oil in the coconut shell has a lot of properties.

Health Benefits of Coconut Oil:

It is a multi-purpose oil containing lauric acid, capric acid, myristic acid, palmitic. It contains vitamins E, K, B and iron, copper, selenium, antioxidants etc. It can supply HDL for the heart. This oil can be used for various skin problems, bacterial and fungal remedies, anxiety, depression, insomnia, diabetes, high blood pressure. Since it has a smoking point of 177, it should be eaten without reheating.

8) Sunflower Oil:

9 types of edible oils in India

Because this oil has a low smoking point (only 107), it can break down at high temperatures and cause problems. It is not acceptable as edible oil at all. Sunflower seeds can be eaten roasted.

Health Benefits of Sunflower Oil:

Eating this oil can lead to blood clots in blood vessels, stroke, heart disease, cholesterol problems etc.

9) Almond Oil:

Being high in omega-6 fatty acids, it increases inflammation. The people with diabetes, high blood pressure, obesity, nerve disease, Alzheimer’s, depressed can take 10ml daily as edible oil. But it is not acceptable as a standard edible oil.


Apart from the oils mentioned above, palm oil, linseed oil, safflower oil (kardi oil) are also used as edible oils by some, though not regularly.

If we judge the edible oils in question, mustard oil  can be ranked as number one, rice band oil number two, rapeseed or canola number three, soybean oil number four. Olive oil is good in all aspects but cannot be consumed regularly. Firstly it costs more, secondly there is a possibility of displeasure with prolonged use. An adult can consume 250 grams of mustard oil and 200 grams of rice bran oil in a month. Besides, you can eat luchi fried in soybean oil or something else in small amount once a week.

Do not eat more than 500 to 600 grams of oil per month by mixing everything according to taste. Don’t eat burnt oil, don’t fry anything red or black, don’t add turmeric to the fish and only fry the fish with salt. Among these oils, the smoking point of canola or rapeseed is low. Do not overheat it. The remaining mustard oil, rice band oil, soybean oil can be consumed after heating. Once fried in any oil, do not fry again.

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