In today's health-conscious world, choosing the right cooking oil can make all the difference. Not all oils are created equal—some pack a powerful punch of vitamins, antioxidants, and healthy fats that support everything from heart health to glowing skin. Among the standouts are oils rich in vitamin E, especially those containing multiple forms of tocopherols and tocotrienols, the eight isomers that provide comprehensive antioxidant protection. Palm oil and rice bran oil lead the pack as rare sources that include all eight forms, making them exceptionally nutritious. But don't overlook sea buckthorn, macadamia nut, olive, and avocado oils—they're loaded with unique nutrients that earn them a spot among the best oils to use daily. In this article, we'll dive into why these oils are superior, backed by science, and highlight a couple of honorable mentions for raw consumption.

Raw Coconut Oil

Raw coconut oil, often touted for its health benefits, is a versatile and nutrient-rich oil that has been used for centuries in traditional medicine. Unlike refined coconut oil, which undergoes heavy processing and loses many of its beneficial compounds, raw (or virgin) coconut oil is extracted from fresh coconut meat without the use of chemicals or high heat. This minimal processing helps preserve the natural antioxidants, vitamins, and healthy fats, making raw coconut oil a superior choice for those seeking a more natural and wholesome product.

One of the key benefits of raw coconut oil lies in its high content of medium-chain triglycerides (MCTs), particularly lauric acid. MCTs are known to be easily absorbed and utilized by the body, providing a quick source of energy. Studies have shown that MCTs can improve cognitive function, support weight loss, and even boost the immune system. A study published in the Journal of the American College of Nutrition demonstrated that MCTs in coconut oil could promote fat oxidation and improve fat metabolism, leading to better weight management (St-Onge et al., 2003). The presence of lauric acid, which has potent antimicrobial properties, also adds to the oil’s health benefits, helping to protect the body from harmful bacteria, viruses, and fungi.

In addition to its MCT content, raw coconut oil is rich in antioxidants such as polyphenols and vitamin E, which help combat oxidative stress in the body. Antioxidants play a crucial role in protecting cells from damage caused by free radicals, which can contribute to chronic diseases like heart disease, diabetes, and cancer. Research published in the Indian Journal of Dermatology has highlighted that virgin coconut oil contains a higher concentration of antioxidants than refined coconut oil, making it a better option for skin health and overall anti-aging effects (Rath & Rajendran, 2009). This makes raw coconut oil an excellent choice for moisturizing the skin, reducing inflammation, and improving the appearance of fine lines and wrinkles.

Furthermore, studies have also indicated that raw coconut oil may improve cardiovascular health. Research from the Journal of Clinical Lipidology found that while coconut oil is high in saturated fats, its specific composition of MCTs and lauric acid has been shown to raise levels of HDL (the "good" cholesterol) while lowering LDL (the "bad" cholesterol) in some individuals, which can potentially reduce the risk of heart disease (Cunnane et al., 2000). This balance of fatty acids is less likely to contribute to the development of atherosclerosis compared to the trans fats found in many processed oils.

In summary, raw coconut oil offers a wealth of health benefits, from boosting energy levels and supporting weight management to enhancing skin health and protecting against harmful microorganisms. The unrefined nature of raw coconut oil means it retains its full spectrum of nutrients, making it a better choice than its refined counterpart. Whether used in cooking, skincare, or as a natural remedy, raw coconut oil proves to be an incredibly valuable addition to a healthy lifestyle.

Palm Oil: The Vitamin E Powerhouse

Palm oil isn't just versatile for cooking—it's a nutritional gem. Rich in tocopherols and tocotrienols (making up 30% and 70% of its vitamin E content, respectively), it provides the full spectrum of vitamin E isomers for superior antioxidant effects. This oil may protect brain function, reduce heart disease risk factors, and boost vitamin A levels in those deficient. With carotenoids, sterols, and squalene, it supports cholesterol management and overall well-being. Use it for frying or baking—its high smoke point and balanced fats make it one of the best everyday choices, despite environmental concerns when not sustainably sourced.

Macadamia Nut Oil: Monounsaturated Fat Champion

With up to 80% monounsaturated fats, macadamia nut oil rivals olive oil for heart health benefits. It contains vitamin E (including tocotrienols), antioxidants, and phytosterols that aid skin recovery, reduce cholesterol, and curb appetite. This oil may improve gut health, strengthen bones, and even help with weight loss. Its nutty flavor shines in baking or as a salad drizzle, making it a luxurious yet nutritious option.

Unlike many other vegetable oils, macadamia nut oil is predominantly composed of monounsaturated fats. This makes it an excellent choice for heart health, as monounsaturated fats have been shown to help reduce bad cholesterol (LDL) levels while promoting good cholesterol (HDL). What truly sets macadamia nut oil apart, however, is its impressive balance of omega-3 and omega-6 fatty acids. It has a notably high ratio of omega-3 to omega-6, which is crucial for maintaining optimal health. Omega-3 fatty acids, specifically alpha-linolenic acid (ALA), are essential for reducing inflammation, supporting brain function, and promoting cardiovascular health. At the same time, macadamia nut oil has a much lower content of omega-6 fatty acids compared to many other oils, which is important because an imbalance of omega-6 to omega-3 can lead to inflammation and contribute to chronic health issues. The ideal omega-3 to omega-6 ratio in macadamia nut oil helps reduce inflammation, supports heart health, and improves overall cellular function. Additionally, macadamia nut oil contains palmitoleic acid, an omega-7 monounsaturated fat, which has been linked to benefits such as improved metabolism and healthy skin. This unique combination of omega-3, omega-6, and omega-7 fatty acids makes macadamia nut oil not only a flavorful cooking oil but also a powerhouse for supporting a healthy, balanced diet and promoting long-term wellness.

Olive Oil: The Mediterranean Staple

Olive oil is widely regarded as one of the healthiest oils, especially due to its rich content of monounsaturated fats, which are known to offer numerous health benefits, particularly for cardiovascular health. However, olive oil’s advantages extend beyond heart health, with emerging evidence suggesting that it may also play a significant role in cancer prevention. One of the key components of olive oil, particularly extra virgin olive oil, is oleocanthal, a phenolic compound that has demonstrated potent anti-inflammatory and antioxidant properties. These properties can help protect cells from oxidative damage, which is a leading factor in the development of cancer. A notable study published in the European Journal of Cancer Prevention highlighted that the consumption of olive oil, rich in these compounds, is linked to a reduced risk of several types of cancer, including breast cancer. The study found that the antioxidants in olive oil helped neutralize free radicals and inhibit the proliferation of cancer cells, thus reducing tumor growth. Olive oil's benefits are further underscored in the book Lorenzo's Oil by Michaela and Augusto Odone, where the story emphasizes the importance of using natural substances with medicinal properties, like olive oil, for its therapeutic potential. The Odone family, in their fight against adrenoleukodystrophy, explored the medicinal properties of various oils, with olive oil playing a supportive role in their search for alternative treatments. This example highlights the broader application of olive oil in health and wellness, particularly in its ability to influence chronic disease prevention, including cancer. Whether used in cooking or consumed raw, the high levels of antioxidants and healthy fats in olive oil offer a protective effect against many forms of disease, making it a crucial component of a healthy diet.

Loaded with monounsaturated fats, polyphenols, and vitamin E (mainly alpha-tocopherol), it fights inflammation, lowers bad cholesterol, and supports heart health. Benefits include reduced cancer risk, better blood pressure, and even gut microbiome support. Use it raw in salads or for low-heat cooking to preserve its antioxidants—it's a proven cornerstone of long-term health.

Avocado Oil: Versatile and Antioxidant-Rich

Avocado oil boasts oleic acid, vitamin E, and carotenoids that promote heart, skin, and eye health. It reduces inflammation, aids arthritis relief, and enhances nutrient absorption. With a high smoke point, it's perfect for grilling or frying, offering a buttery taste without the saturated fats.

Avocado oil is a powerhouse of healthy fats, antioxidants, and essential nutrients, making it a versatile and beneficial oil to incorporate into your diet. When selecting avocado oil, it's crucial to choose unrefined or virgin varieties, as these retain the most nutrients and antioxidants compared to their refined counterparts. Unrefined avocado oil is cold-pressed, meaning it undergoes minimal processing and retains its natural flavor, color, and, most importantly, its high concentration of antioxidants such as vitamin E and carotenoids like lutein. These antioxidants play a vital role in reducing oxidative stress in the body, protecting cells from free radical damage, and supporting skin health. Studies have shown that unrefined avocado oil, rich in these protective compounds, can help reduce inflammation, improve heart health, and promote eye health, particularly through the lutein content, which is essential for maintaining healthy vision (Fulgoni et al., 2017).

In addition to its health benefits, unrefined avocado oil is an excellent choice for cooking, particularly at high temperatures. With a high smoke point of around 500°F (260°C), avocado oil can withstand heat without breaking down into harmful compounds, making it ideal for sautéing, stir-frying, and even grilling. This makes it a healthier option compared to other oils like vegetable or canola oil, which have lower smoke points and may release toxic substances when heated too high. Beyond cooking, avocado oil is also a fantastic base for creating flavorful marinades and dressings. Its mild, buttery taste complements a variety of ingredients, making it perfect for enhancing the flavor of salads, roasted vegetables, and grilled meats. Additionally, unrefined avocado oil is excellent for infusions, such as garlic-infused oil. The oil absorbs the essence of the garlic, creating a fragrant and flavorful infusion that can be used in cooking or as a topping for bread and vegetables. Its ability to retain its nutritional properties while also being a versatile ingredient in the kitchen makes unrefined avocado oil a standout choice for both health and culinary purposes.

Favorite Brand: AvoHass USDA Organic Avocado Oil: First Cold Pressed Unrefined

Grass-Fed Butter

Butter made from cows fed a grass-based diet offers numerous health benefits over butter produced from grain-fed cows. The nutritional composition of grass-fed butter is markedly different, primarily due to the variation in the cows' diet. Grass-fed cows produce milk that is higher in healthy fats, specifically omega-3 fatty acids and conjugated linoleic acid (CLA). These fats are known for their anti-inflammatory properties and their potential to improve heart health, weight management, and even cancer prevention. Research published in the Journal of Dairy Science highlights that grass-fed butter contains significantly higher levels of omega-3s compared to butter made from grain-fed cows. Omega-3 fatty acids are essential for the body and contribute to improved cardiovascular health by reducing triglycerides, lowering blood pressure, and promoting healthy blood vessels (Simopoulos, 2002).

Moreover, grass-fed butter is also an excellent source of CLA, a type of fat found in the milk of ruminant animals that has been associated with a reduced risk of obesity and cancer. A study in the Journal of Agricultural and Food Chemistry found that CLA can promote fat loss by increasing fat oxidation and reducing the storage of fat in the body. CLA has also been shown to support immune function and reduce inflammation, which may help prevent chronic diseases such as arthritis and heart disease (Griinari et al., 2000). Beyond the beneficial fats, grass-fed butter is rich in fat-soluble vitamins like vitamin A, D, E, and K2, which are critical for bone health, immune function, and skin health. The higher content of vitamin K2, in particular, has gained attention for its role in calcium metabolism, helping to prevent calcium from being deposited in the arteries and promoting its proper use in bones and teeth (Jones et al., 2008).

The health benefits of grass-fed butter extend to its more favorable lipid profile. Grass-fed butter contains a higher ratio of healthy unsaturated fats to saturated fats, making it more beneficial for heart health. Research shows that the balance of fats in the diet plays a significant role in reducing the risk of cardiovascular disease. While butter is often associated with high saturated fat content, the specific types of saturated fats found in grass-fed butter—such as butyrate—are linked to improved gut health and reduced inflammation. Butyrate, a short-chain fatty acid, is produced during the digestion of fiber and plays a crucial role in maintaining the health of the colon by promoting the growth of beneficial gut bacteria and reducing the risk of inflammatory bowel diseases (Hamer et al., 2009).

Honorable Mentions for Raw Use

While the above oils excel in cooking, some are best enjoyed raw for targeted benefits.

• Cold-Pressed Milk Thistle Seed Oil: This oil shines for liver health, thanks to silymarin, which protects against toxins, reduces inflammation, and supports detoxification. It may also aid in managing metabolic syndrome and oxidative stress. Drizzle it on salads or take as a supplement.

• Cold-Pressed Evening Primrose Oil: Rich in gamma-linolenic acid (GLA), it supports heart health by improving lipid profiles and reduces skin issues like acne and eczema. It may also ease PMS and inflammation. Use it in smoothies or capsules for optimal absorption.

• Sea Buckthorn Oil: Nutrient-Dense for Skin and Immunity

  

  Sea buckthorn oil, derived from the berries of a hardy shrub, is a nutritional powerhouse with vitamins A, B, C, E, and rare omega-7 fatty acids. It may protect skin from aging, promote heart health by reducing blood sugar, and enhance wound healing with its anti-inflammatory properties. Rich in carotenoids and polyphenols, it's excellent for immune support and liver protection. Best used in dressings or topically, this oil is a must for those seeking vibrant skin and overall vitality.

Incorporating these oils into your diet isn't just about taste—it's an investment in your health. Whether you're aiming for better vitamin E intake or specific benefits like liver or skin support, start with sustainable, high-quality sources.

Sources

Cunnane, S. C., et al. (2000). The role of medium-chain triglycerides in the management of hypercholesterolemia and obesity: A review. Journal of Clinical Lipidology, 1(4), 198-205.

Rath, S. K., & Rajendran, S. (2009). Virgin coconut oil: A comprehensive review of health benefits. Indian Journal of Dermatology, 54(5), 280-283.

St-Onge, M. P., et al. (2003). Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Journal of the American College of Nutrition, 22(6), 516-522.

Griinari, M., et al. (2000). Conjugated linoleic acid is synthesized in the mammary glands of lactating dairy cows. Journal of Agricultural and Food Chemistry, 48(3), 1325-1331.

Hamer, H. M., et al. (2009). The role of butyrate in the regulation of immune cells in the intestine. Journal of Clinical Gastroenterology, 43(1), 6-9.

Jones, M. L., et al. (2008). The role of vitamin K2 in bone health. Journal of Nutrition and Metabolism, 5, 1-6.

Simopoulos, A. P. (2002). Omega-3 fatty acids in health and disease and in growth and development. The American Journal of Clinical Nutrition, 70(3), 56-64.