If you’re like me the word oil immediately conjures up thoughts of all kinds of fried ‘deliciousness’. However, what many people forget is that our bodies actually benefit from consuming ‘good oils’.
The tricky part is determining which oils will nourish our bodies and which will have us bursting our top buttons! Many oils extracted from plants, vegetables and fish are classed as unsaturated fats. These oils can help strengthen our immune system, reduce the risk of many diseases and keep our cells strong and healthy. Here are a few of the major ‘power’ oils that are packed with many beneficial nutrients.
There’s nothing fishy about fish oil. Oils from fatty fish contain two types of omega-3, which studies have shown reduces the risk of Alzheimer’s Disease and mental illnesses. It has also proven to be highly beneficial for pregnant women. It is, however, important to avoid fish that are high on the food chain such as swordfish and mackerel during pregnancy. As these fish are high in mercury, the risk of mercury contamination is quite high which could potentially be harmful to unborn babies, so speak with your doctor or healthcare professional to find out more.
Also known as linseed oil, it comes from the flax plant which has the highest concentration of omega-3 of any plant. This type of omega-3 is very similar to that found in fish oils and is also proven to decrease the risk of cardiovascular disease.
Evening primrose oil
Want to get comfortable in your own skin? Well, evening primrose oil should help. Produced by the seeds of the yellow evening primrose, the acids found in this oil have been used to treat eczema and rheumatoid arthritis. It is also said to improve symptoms of menopause and pre-menstrual stress.
Krill oil is the fatty acid that comes from the small crustacean krill. It is thought to have a higher concentration of omega-3 than fish oil; however, it does come with a higher price tag.
Which is the right oil for me?
Vitamins and supplements that contain these oils have become very accessible and popular. Nothing is as good as the real thing though, so eating foods that are a direct source of good oils are always your best option. Flaxseed oil is a great ingredient in salad dressing and salmon is very rich in fish oil.
Below is a tasty recipe that includes fish oil, flaxseed oil AND evening primrose oil all in one. Now that’s reaping the benefits of nature!
Salmon & Flaxseed Salad
What you’ll need:
- 1 avocado (cut into 1cm cubes)
- 1 tomato
- fresh, chopped sashimi salmon
- 200g organic chickpeas
- 200g rocket
- 2 tbsp flaxseeds
- 2tbsp cashew nuts
- 2 large cloves of crushed garlic
- ¼ flaxseed oil blend (found at health stores)
- ¼ cup freshly squeezed lemon juice
- 2 tbsp white wine vinegar
What to do:
- Combine all salad ingredients and toss together in a bowl.
- Combine all dressing ingredients in a jar. Shake and pour over the salad to serve.
SWIISH Tip: Not too keen on raw sashimi? This salad is just as tasty with cooked Atlantic salmon as well.