A small amount of healthy fat in your diet daily is essential to health, and omega-3 fatty acids are one of the best sources. Omega-3 fatty acids contribute to the body's blood-clotting ability, help reduce risks of heart disease and may help prevent or control rheumatoid arthritis and certain types of cancer. A major source of omega-3 fatty acids is fatty fish; there are also several plant-based sources. Some of these plants are processed to produce cooking oils that are a good source of omega-3 fatty acids, particularly for vegetarians and vegans.
Flaxseed Oil
Flaxseed oil, also known as linseed oil, has the highest amount of omega-3 fatty acids of any cooking oil. There is no specific recommendation for the amount of omega-3 fatty acids you need each day, but Dr. Frank Sacks of the Harvard University School of Public Health recommends one serving per day. A tablespoon of flaxseed oil is one serving. Flaxseed oil contains 7.5 grams of omega-3 fatty acids per serving. The oil is not shelf-stable and should not be used for cooking. Use flaxseed oil in dressings, marinades or dips, the Cleveland Clinic recommends.
Walnut Oil
Walnut oil is a good source of omega-3 fatty acids, containing 2.8 g in each 2-tbsp. serving. It's important to consider the smoke point of oils when choosing one to cook with. Walnut oil has as medium smoke point and is suitable for low-temperature sautéing. The oil has a slight nutty flavor and is often used in baking.
Canola Oil
Canola oil is one of the most versatile of the cooking oils that contain omega-3 fatty acids. The fat in canola oil is comprised of 62 percent monounsaturated fat, 31 percent polyunsaturated fat and only 7 percent saturated fat, the Cleveland Clinic reports. It has a very light taste and a medium-to-high smoke point, making it good for stir-fries, roasting and baking. There is 2.5 g of omega-3 fatty acids in a 2-tbsp. serving.
Soybean Oil
Soybean oil has a medium smoke point and is good for baking and sautéing at low temperatures. It is high in omega-6 fatty acids but also contains omega-3 fatty acids. A 2-tbsp. serving provides 1.9 g of omega-3 fatty acids. A combination of omega-6 fatty acids and omega-3 fatty acids is optimal for health, but an ideal ratio has not been standardized. The "Vegetarian Journal" reports that the World Health Organization recommends a ratio of between 5- and 10-to-1 for omega-6 to omega-3. Soybean oil has the highest ratio of the omega-3 rich cooking oils at 7-to-1. All the other oils are at 5-to-1 or under.
References
- "Daily Mail"; The Cooking Oils That Make You Healthy - and Those That Don't; Mandy Francis; December 2007
- Cleveland Clinic Health; Heart-Healthy Cooking: Oils 101; April 2010
- Harvard School of Public Health; Ask the Expert: Omega-3 Fatty Acids; Dr. Frank Sacks
- "Vegetarian Journal"; American Heart Association Calls for Eating Fish Twice Per Week --- What's a Vegetarian To Do?; Gail Nelson, M.P.H., R.D.; September/October 2001
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