In India, baked and steamed foods are less preferred compared to fried foods. We love the taste that oil adds to every bite. However, people are now more health-conscious and prefer a balance of health and taste. This is why many health enthusiasts, especially homemakers, are looking for the best cooking oils in India to include in their daily meals. Healthy cooking oils, especially cold-pressed varieties, are becoming their top choice. These oils are naturally extracted with minimal heat and retain maximum nutrients, particularly healthy fats like omega-3 fatty acids.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fats, also known as n−3 fatty acids, omega−3 oils, or ω−3 fatty acids. These are healthy fats that benefit health in numerous ways, but must be obtained through the diet because the human body cannot produce them on its own. Omega-3 fats are known for their health benefits, including supporting heart health, brain function, and reducing inflammation in the body.
Key Benefits of Omega-3 Fatty Acids
Health lies in natural products like cold-pressed cooking oils. Since these oils are processed using natural methods, they retain health-boosting compounds, especially omega-3 fatty acids, in their pure form.
Health-boosting abilities of Omega-3 PUFA
- Heart Health: Helps lower the risk of heart disease
- Brain Function: Support healthy brain function and memory
- Anti-Inflammatory: Reduce inflammation in the body
- Blood Pressure: May help lower blood pressure
- Eye Health: Support eye health and vision
- Cholesterol: Aid in lowering triglyceride levels
- Skin & Hair: Promote healthy skin and hair
Types of Omega-3 Fatty Acids
There are three main types of omega-3s:
- ALA (Alpha-Linolenic Acid): ALA is found in plant-based sources like oils and seeds and is helpful in lowering cardiovascular problems.
- EPA (Eicosapentaenoic Acid): EPA is primarily found in fatty fish and some algae, and is known for its anti-inflammatory properties and benefits for heart health.
- DHA (Docosahexaenoic Acid): Also found in fish and algae, DHA is crucial for brain development, eye health, and cognitive function, especially for children and pregnant women.
In plant-based cooking oils, the primary omega-3 fatty acid found is Alpha-Linolenic Acid (ALA). If you want to include omega-3 fatty acids (ALA) in your daily diet, you can get them from a healthy cooking oil. Make sure to buy the best cooking oils in India – Jivo’s cold-pressed super oils, to reap maximum health benefits. By choosing Jivo cold-pressed cooking oils rich in ALA, you can boost your omega-3 intake while cooking your favourite Indian dishes.
Best Jivo Cold-Pressed Cooking Oils in India for Omega-3s
Jivo is one of the best cooking oil brands in India that specializes in high-quality, cold-pressed oils that preserve nutrients like omega-3 fatty acids, particularly ALA. Here are the top two Jivo cold-pressed oils rich in omega-3s, perfect for your daily cooking:
1. Jivo Cold Press Canola Oil
Jivo Cold Press Canola Oil is a top choice for omega-3s, containing 9–11% ALA, one of the highest among plant-based oils. Its low saturated fat content (7%) and high monounsaturated fats make it heart-healthy, helping to lower bad cholesterol (LDL) and reduce inflammation. With a high smoke point, it’s versatile for various cooking methods. This healthy oil is ideal for frying pakoras, roasting vegetables, or preparing salad dressings. This healthy oil goes well with both Indian and Western dishes, making it one of the best cooking oils in India for everyday cooking.
Choose Jivo’s cold-pressed version to ensure maximum omega-3 retention, as refining can reduce nutrient content.
2. Jivo Premium Cold Pressed Kachi Ghani Mustard Oil
Jivo cold-pressed Kachi Ghani Mustard Oil contains the highest omega-3 compared to other mustard oils. It has a high smoke point and a bold, pungent flavour that makes it perfect for traditional dishes. The cold-pressed process ensures the oil retains its omega-3 content and antioxidants, supporting heart health and reducing inflammation. This healthy and popular cooking oil is best for tempering spices (tadka), cooking fish curries, or making pickles.
These cold-pressed Jivo oils are among the best cooking oils in India for boosting omega-3 intake, offering both health benefits and culinary versatility. Unlike some oils (e.g., sunflower or peanut oil), these have a favourable omega-3 to omega-6 ratio, which helps reduce inflammation when used regularly.
Why Omega-3-Rich Oils Matter for Indian Diets
It’s time to incorporate omega-3 PUFA into your cooking, as heart disease in India is on the rise. Alpha-linolenic acid (PUFA) in Jivo’s canola and mustard oils helps lower triglycerides, reduce blood pressure, and support heart health. It may also help counterbalance the high omega-6 content in many processed foods and reduce inflammation. To reap these health benefits, Jivo cold-pressed cooking oils can be a vital choice, as they are naturally processed and retain natural nutrients that can help improve your family’s health.
Conclusion
There’s no doubt that omega-3 fatty acids are healthy fats that offer multiple benefits to our body. Incorporating this essential fat into our daily diet is a wise choice, and one easy way to do that is through the cooking oils we use. Just as not all fats are equal, neither are all cooking oils. To reap the maximum health benefits, it’s best to choose cold-pressed cooking oils. These oils are mechanically pressed, involve minimal heat, and are free from chemicals. This helps retain vital nutrients like ALA (Alpha-linolenic acid), an essential omega-3 fatty acid. Make sure to cook your food with Jivo cold-pressed cooking oils—Canola and Mustard oils, for a natural source of omega-3 and better health.