Vegetable oils are more than just cooking oils. Using cooking oils at home increases your good fats, decreases saturated fats in your diet and provides health benefits. Not all food labels list the differences in fatty acids, but they are important to know. Cooking oils such as olive, safflower, canola and corn oil naturally contain essential fatty acids, vitamins, minerals and phytosterols that provide heart health benefits.
Safflower Oil
The 2010 Dietary Guidelines for Americans recommends that you consume most of your fats from foods high in polyunsaturated fatty acids and monounsaturated fatty acids to reap heart health benefits and for overall good health. Omega-3 and omega-6 are polyunsaturated fatty acids. Safflower oil contains the highest amount of polyunsaturated fatty acids -- 75 percent. Safflower also contains 12 percent monounsaturated and 9 percent saturated fatty acids. Safflower oil is an excellent source of vitamin E, vitamin K, and phytosterols. Vitamin K is an essential nutrient that transports calcium into your bones and prevents excessive bleeding and bruising. Phytosterols are naturally occurring substances that helps lower blood cholesterol levels. One cup of safflower oil for baking, cooking, or salad dressings provides 74 mg of vitamin E, 16 micrograms of vitamin K, 192 g of combined polyunsaturated and monounsaturated fatty acids, and 968 mg of phytosterols.
Corn Oil
Corn oil has a fairly high percentage of polyunsaturated fatty acids, with- 59 percent polyunsaturated, 24 percent monounsaturated, and 13 percent saturated fatty acids. Corn oil is an excellent source of vitamin E, vitamin K and phytosterols. One cup of corn oil for baking, cooking or salad dressings provides 31 mg of vitamin E, 4 micrograms of vitamin K, 179 g of combined polyunsaturated and monounsaturated fatty acids and 2,110 mg of phytosterols.
Canola Oil
Canola oil contains the highest percentage of monounsaturated fatty acids. Canola oil contains 33 percent polyunsaturated, 55 percent monounsaturated, and 7 percent saturated fatty acids. Canola oil is an excellent source of vitamin E, vitamin K, but it does not contain any phytosterols. One cup of canola oil for baking, cooking or salad dressings provides 38 mg of vitamin E, 155 micrograms of vitamin K, 199 g of combined polyunsaturated and monounsaturated fatty acids and none of the phytosterols.
Olive Oil
Olive oil contains the highest percentage of monounsaturated fatty acids. Olive oil contains 8 percent polyunsaturated, 74 percent monounsaturated, and 13 percent saturated fatty acids. Olive oil is an excellent source of vitamin E, vitamin K and phytosterols. It also gives you a small amount of iron. One cup of olive oil for cooking or salad dressings gives you 31 mg of vitamin E, 130 micrograms of vitamin K, 181 g of combined polyunsaturated and monounsaturated fatty acids and 477 mg of phytosterols. You will also get 1.21 mg of iron.
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