Olive oil, groundnut oil and sesame seed oil
Olive oil is the best edible oil in terms of palatability, stability, lipid profile, and safety profiles.
It is rich in energy; 100 g oil provides 884 calories. However, its high ratio of mono-unsaturated fatty acids to saturated fatty acids qualifies it as one of the healthiest oil for consumption.
Extra virgin oil has high smoke point at 450 °F (210 ºC). This property of olive is crucial while employing it in high-temperature cooking; as in deep-frying of certain food items.
Olive oil has an excellent lipid profile. Saturated, mono-unsaturated and polyunsaturated (SFA: MUFA: PUFA= 14: 77: 9) fats in it are distributed at healthy proportions.
Natively cold-pressed oil is one of the stable cooking oils featuring a very long shelf life.
Peanut oil is high in energy; 100 g oil provides 884 calories.
It is one of the cooking oils with a high smoke point; 450 °F. The property can be employed in setting oil temperatures while deep-frying food items.
Peanut oil has very good lipid profile. It has saturated, monounsaturated and polyunsaturated (SFA: MUFA: PUFA= 18: 49: 33) fats in healthy proportions.
It is one of the stable cooking oils; having a long shelf life.
Flavorful, crunchy sesame seeds are widely considered as healthy foods. 100 grams of seeds carry 573 calories. Although, much of its calorie comes from fats, sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins.
The seeds are especially rich in mono-unsaturated fatty acid, oleic acid, which comprises of up to 50% of fatty acids in them. Oleic acid helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats may help prevent coronary artery disease, and stroke by favoring healthy serum lipid profile.
The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).
Sesame seeds contain many health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol),sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol, and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.
Sesame is among the seeds rich in quality vitamins, and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.
100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may prevent neural tube defects in the newborns.
Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.
The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.