There is a wide range of healthy cooking oils that also taste good. Different cooking oils fulfill different needs for health, taste and cooking. For good health, our body needs a variety of healthy fats that are found naturally in different oils. Many cooking oils are known sources of vitamins, minerals, amino acids, essential fatty acids into healthy cooking.

The vegetable oils we cook with contain a combination of saturated, monounsaturated and polyunsaturated fats in varying proportions. Vegetable oils contain no cholesterol. When cooking, it is essential to know which oils are best for baking, sautéing, frying and stir-frying, and which are the healthiest to use raw. This will help us choose the right oils for delicious meals and proper health. For most individuals, it is appropriate to get 30% of one's daily energy requirements from oils and fats. In extremely cold environments, a diet that is up to two-thirds fats is acceptable and can be critical to survival in that type of environment.

For culinary uses, many vegetable oils are consumed directly or used directly as ingredients in food. The oils serve a number of purposes. For texture, oils can make other ingredients stick together less. For flavor, many nut oils are used due to their intense flavors. And for use as a flavor-base, oils can carry the flavors of the other ingredients. Besides using oil for cooking, frying, baking and salad dressings, oils are also used for margarine and shortening. Oil can be heated and used to cook other foods. Those suitable for this purpose include the major cooking oils such as canola oil and sunflower oil. Some oils are also valued in Asian cultures to allow for high temperature cooking.

Each cooking oil has its own advantages. Although the general dietary rule of thumb is to eat less fat, for optimum bodily function, we should still consume a reasonable amount of oils and fats daily. There is a good range of all-purpose cooking oils in the market which are just as suitable for use in a cake pan as in a wok. Using a non-stick pan to fry meat is a wise move. If you are looking for a burst of flavor, choose stronger oils. Use them in salad dressings instead of for cooking. Never heat any oil to the point of smoking. If you are looking for a cooking oil to fry foods, choose one that won't burn quickly. Remember that fried foods absorb quite a bit of the oil they are cooked in.

Oil and fat have always been an integral part of nutrition. Vegetable oil is one of the nutritional foundations on which civilization is historically based. Demand for vegetable oils is expected to grow, thanks to their benefits to people's diet.

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