The Best Oils for Salads. A Plus of Health and Flavor

Salads should be part of everyone’s daily diet this time of the year, especially since you can make them so diverse. But oil will be an ingredient in every salad and it’s an important one too, that can add to its healthy content and flavor. These are the best oils for salads you can start trying with your next dishes.

Olive oil

It doesn’t need too much introduction, as it’s already widely used in salads and cooked dishes. According to the Italians, we can’t live without it. Rich in vitamins (A, B1, B2, C, D, E and K), antioxidants and fatty acids Omega 3 and Omega 6, olive oil keeps you young and healthy. It goes great with both balsamic vinegar and lemon juice in all kinds of salad. But it will give an unpleasant, bitter taste to eggplant spread and cabbage salad.

The best oils for salads. From grape seeds

Obtained by cold pressing grape seeds, it’s been known and used for hundreds of years for its taste and nutritional qualities. It’s a good source of vitamins E and F, minerals, essential oils and fatty acids. This makes it great for preventing premature aging, heart disease and cancer, but also for enhancing immunity. You can have up to 3 tablespoons a day. It’s very light and has a very subtle taste.

Cold-pressed sunflower oil

It has more pronounced taste than grape seed oil and it really enhances the salad’s flavor. It’s also rich in vitamin E, that has a strong antioxidant effect, vitamin A, which is good for bones and teeth, unsaturated fatty acids, amino acids and minerals. But don’t have more than 2 spoons a day.

The best oils for salads. Walnut

Walnut oil is rich in essential fatty acids, which offer protection to the cardiovascular system as well as brain stimulation. Only use cold pressed walnut oil and keep it in a cool, dark place, as it’s pretty sensitive. Nutritionists recommend an intake of 1 – 3 tbsp. a day.

Pumpkin seed oil

It’s obtained by cold pressing peeled pumpkin seeds and it has a strong flavor. It’s always consumed in cold dishes and it’s also rich in vitamin E. You can use it with green salad, cabbage and endives.

The best oils for salads. Canola

Its antioxidant and regenerating properties recommend it for heart and vessels protection. It’s also good for brain stimulation, thanks to its content of fatty acids. It goes great with lemon juice.


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