Seed oils

Sunflowerseed oil

Cooking oils derived from seeds such as canola, flaxseed, soybean, safflower etc. However, peanut oil, and olive oil are not considered seed oils.

Choosing healthy oils

plant	oil
Almond	almond oil
Argan	argan oil
Borage	borage oil
Canola	canola oil
Castor	castor oil
Cherry	Cherry pit oil
Coconut	coconut oil
Corn	corn oil
Cotton	cottonseed oil
Flax	linseed oil
Grape	grape seed oil
Hemp	hemp oil
Jojoba	jojoba oil
Macadamia	macadamia oil
Mango	Mango butter
Mustard	mustard oil
Neem	neem oil
Oil palm	palm kernel oil
Rapeseed	rapeseed oil
Safflower	safflower oil
Sesame	sesame oil
Shea	shea butter
Sunflower	sunflower oil
Tonka bean	tonka bean oil
Tung	tung oil

Canola oil

Methods of extraction

There are many methods used to extract the oil from seeds.

Cold pressed

In this method, oil is extracted using the methods of cold-pressing to crush the seeds at low temperatures to release the oils. Although this method is less efficient, it may yield a higher quality oil.

Expeller pressed

Expeller pressed oils are mechanically squeezed to produce the oils - oil yields of about 70% is seen.

Solvent expelled

The seeds are first ground to a paste before being washed with a solvent to release the fat in the seed - oil yields of up to 95% is seen.

Pre-pressing

Extracting the oils first by expeller or cold pressing methods, then solvent expelling the rest of the oils from the leftover and is the method used by larger capacity oil mills.

Choosing healthy cooking oil

When you do use fats and oils, choose those with less saturated fat, trans fat, and cholesterol.

• Use olive oil or canola oil instead of butter or margarine.
• Choose soft margarine (tub or liquid) over harder stick forms.
• Choose margarines with liquid vegetable oil, such as olive oil, as the first ingredient.
• Even better, choose "light" margarines that list water as the first ingredient. These are even lower in saturated fat.

Saturated fats and oils

List of oils based on saturated fat content, from lowest to highest saturated fat.

Low saturated fat oils:canola, safflower, sesame, sunflower, corn, olive, soybean oil, are lower in saturated fats.

The following oils are higher in saturated fat:Margarine (tub) peanut oil, [[cottonseed oil], chicken fat, lard, beef tallow, bacon grease, palm oil, butter, coconut oil

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