Healthiest Cooking Oil with Low Smoke Points-The Healthy Fat Soluble Vitamins A,D,E,K for Eye and Bone Health-Antioxidants and Tissue Support-Avoid Heated ‘Motor-like’ oils! Inflammatory!

Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios  –   From Baseline of Health

Human Body – like a car – need the oil changes with Healthy fatd!

Trying to find the healthiest cooking oil can be a daunting task.  On one hand, cook with an oil that has a high flash (smoke) point, but you also need to use cooking oil that has a healthy balance of Omega 3 to Omega 6 fatty acids–and even better if the oil is loaded with antioxidants and vitamins!  

Knowing the ‘smoke point’ of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful ‘free radicals’.  Check out our healthiest cooking oil comparison chart below to help alleviate the confusion!

The fat-soluble vitamins, A, D, E, and K, are stored in the body for long periods of time and generally pose a greater risk for toxicity than water-soluble vitamins when consumed in excess. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals.

Fat-Soluble Vitamins: A, D, E, and K – 9.315 – CSU Extension

All vitamins are either fat-soluble or water-soluble. The difference between them is how they are absorbed and stored in the body.   

Both fat and water-soluble vitamins are absorbed during digestion. Afterward, any excess fat-soluble vitamins are stored in the liver and fatty tissues whereas excess water-soluble vitamins are flushed out of the body. 

This difference affects how much of each vitamin types are needed, Pay attention too  how often they are need it, and the risks of consuming too much. There are four types of fat-soluble vitamins: A, D, E, and K. 

Everything  to know about fat-soluble vitamins from where to find them and their role in the body…

What are fat-soluble vitamins?

Fat-soluble vitamins dissolve in healthy (Omega 3) fat – not INFLAMMATORY Omega 6. In order to be absorbed, they require fat — usually from food in the stomach — to be present. If they aren’t absorbed during digestion, any excess is stored in the liver and fatty tissues for later use with functions such as vision and controlling blood clots.

In comparison, water-soluble vitamins — like vitamins C, B6, and B12 — can be absorbed on an empty stomach and do not require any fat present, says Ashley Reaver, MS, RD, CSSD, a dietetic lecturer at the University of California, Berkeley. Any excess exits through the urine.

Note: Because of their ability to be preserved in tissue, fat-soluble vitamins don’t need to be consumed as often as water-soluble vitamins. 

However, fat-soluble vitamins can not be excreted through the urine, so they have thepotential to build up in the body and even reach toxic amounts. However, Nicole DeMasi Malcher, MS, RDN, CDCES, a registered dietitian-nutritionist with her own virtual private practice, says toxicity rarely happens due to diet alone and is often a result of excessive supplement use.  

Consumed in proper quantities, fat-soluble vitamins are critical for “normal function eye and bone health, growth, and maintenance of tissues, ” says Malcher. They also function as antioxidants which means they support the immune system and prevent premature aging of cells.

Each fat-soluble vitamin plays a distinct role in the health and functioning of the body. Here’s a breakdown for each fat-soluble vitamin and its unique health benefits:

Here are six vitamin combinations you definitely shouldn’t take together.

  • Magnesium and calcium/multivitamin. …
  • Vitamins D, E and K. …
  • Fish Oil & Gingko Biloba. …
  • Copper and zinc. …
  • Iron and Green tea. …
  • Vitamin C and B12.

Jul 25, 2022 

Vitamins & Supplements You Should Not Take Together – SheKnows

1. Vitamin A –  (consumed with healthy fat)

The primary role of vitamin A is an important process called cell differentiation. This process specializes cells for a specific function in the body. 

“Cell differentiation is what allows cells in the EYES to transfer images to the brain and cells in the intestines to absorb nutrients,” says Reaver. “It is incredibly important for a growing fetus during pregnancy, but remains critical throughout the lifespan, in particular for eye health.”

Vitamin A (consumed with healthy fat) is available in various fruits and vegetables, including carrots, pumpkin, sweet potatoes, spinach, kale, and tomatoes. It’s easy to spot vitamin A-rich foods thanks to carotene — a precursor to vitamin A found in foods like carrots that exude a deep orange color.  

Foods rich in Vitamin A – Sweet Potatoes, Pumpkin and pumpkin seeds, Carrots, Pasture raised and raw cottage cheese,  Pasture-raised eggs-pastedGraphic.png

Foods rich in Vitamin A are often orange. Yuqing Liu/Insider

Important: Learn how to recognize the symptoms of vitamin A deficiency or toxicity

2. Vitamin D (consumed with healthy fat)

Vitamin D helps regulate calcium absorption from the intestine. Calcium helps with muscle contraction, blood pressure management, and maintaining proper bone density.

When the body doesn’t have enough vitamin D, it must remove calcium from the bone in order to maintain its necessary functions. This can cause conditions such as osteoporosis and rickets

While the nutrient is present in some foods such as fatty fish and mushrooms, vitamin D is mostly produced by our skin when in the sun. It can also be taken in supplement format, says Malcher.

3. Vitamin E –  (consumed with healthy fat)

Vitamin E is an antioxidant critical in protecting the body from free radicals

Free radicals are unstable molecules that can come from outside sources — like cigarette smoke or pollution — or as a natural byproduct of the body’s metabolic process. 

They can potentially damage other cells in your body, which can increase the risk of developing cancer and other serious diseases. Getting enough vitamin E can help limit or prevent this severe damage. 

Vitamin E also helps with the expansion of blood vessels, preventing harmful blood clots that could lead to heart attacks and strokes.

Vitamin E is abundant in sunflower seeds, raw soaked nuts, and EV Olive Oil, EV coconut oils – Not inflammatory vegetable oils. Eating these foods is the most effective way to maintain your vitamin E levels- 

Foods rich in Vitamin E: Wild-caught trout and fish, Red Bell Pepper, Avocado, Cold pressed Sunflower oil, Raw soaked almonds pastedGraphic_1.png

The best vitamin E foods are raw soaked nuts and seeds. Yuqing Liu/Insider

4. Vitamin K –  (consumed with healthy fat)

There are two main types of vitamin K: K1 and K2. 

K1 is found in plant-based sources, while K2 is available in animal products. Both forms of vitamin K “aid in blood clotting, bone health, cardiovascular health, and several other functions in the body,” says Malcher. 

While most people do not need to worry about their vitamin K intake, babies are particularly vulnerable to a deficiency because they are born with low levels of vitamin K. That’s why physicians recommend giving newborns a shot of vitamin K soon after birth.

Vitamin K1 is available in vegetables such as parsley, kale, spinach, and brussels sprouts, while K2 is in egg yolks, fermented non GMO soybeans, and beef.

Foods rich in Vitamin K:- Spinach (raw and cooked) Broccoli steamed, Kale steamed, deep green and leafy vegetables-

Insider’s takeaway-

There are four fat-soluble vitamins: A, D, E, and K. They each require fat to be present in order to be absorbed by the body.

The body stores fat-soluble vitamins in the liver and fatty tissues, making them more likely to build up to toxic levels than water-soluble vitamins.

Vitamins A, E, and K are widely available in food, while vitamin D is mostly obtained from sunlight exposure.

Sarah Fielding-

Sarah Fielding is a freelance writer covering a range of topics with a focus on mental health and women’s issues. She is also the co-founder of Empire Coven, a space for highlighting trailblazing women across New York. Read more-

To make it simple: 

Use EV Olive oil for Cold applications or low heat!

Use Pastured-Raised  Lard, Tallow or Pastured-Raised butter for frying~.

Avoid using all the REST oils  (Omega 6) TO MINIMIZE INFLAMMATION!! 


For high-temperature cooking, select cooking oils with a high smoke point.  For Brain Health ~ only Pasture-fed Beef Tallow and Pasture-fed Lard 

~ Factory Farmed – Disease-Causing – (High Cholesterol and Memory Disease!

For low-temperature cooking, or adding to dishes and salad dressings, choose oils with higher Omega-3 fatty acids since they promote healthy cells and decrease stroke and heart attack risk 

~ They are also known for their anti-inflammatory action.  

Although Omega-6 fatty acids are needed to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids EXCESS can increase INFLAMMATION  in the body.  

Also, cooking oils high in Omega 9 – little chance of EXCESS – Inflammatory!

Omega-9 fatty acids are considered to be ‘conditionally essential’ ~ which means that although your body produces them, they aren’t produced in meaningful quantities. Consuming omega-9 fatty acids such as oleic acid lowers the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.

Final Recommendation For Healthiest Cooking Oils:

In addition to being lower in calories and total fat, pastureraised foods have higher levels of vitamins and a healthier balance of omega-3 and omega-6 fats than conventional meat and dairy products. … Eggs from poultry raised on pasture have 10 percent less fat, 40 percent more Vitamin A and 400 percent more omega-3s.

Raising Animals Sustainably on Pasture | Food- › issues › raising-animals-sustainably-on-pasture

The bottom line is that when possible, buy and use organic, unrefined, cold-processed oils  Use Extra Virgin olive oil in salads or to ‘add’ on to cooked foods, but not for high-temperature cooking. Unrefined walnut oil is also good, but again only for LOW temperature uses.

Extra virgin coconut oil (high in beneficial saturated fats and medium-chain triglycerides) for most mid-temperature cooking ~ However, coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for hig- temperature cooking. 

Other choices include Pasture-raised Lard (pork), Tallow(Beef) & Pasture-fed butter.

Use avocado oil for high-temperature cooking. Avocado oil has a very high smoke point by comparison to other cooking oils. It will not burn or smoke until it reaches 520 F (271 C), which is ideal for searing meats and frying in a Wok. Another good cooking oil is rice bran oil 495 F(257 C).

Again, look for organic, cold-processed oil and Pastured (NonCAFO-GMO)

The chart does not take Pasture-Raised Lard, Tallow or Butter in consideration

All other oils (Omega 6) are likely to be  DISEASE-CAUSING ~ ‘FACTORY’ PRODUCED CAFO-GMO!

Omega-6: Omega-3 Ratio (plus other relevant fat information) ~

Note that almost all oils have a very high (Omega 6) and are Inflammatory  and Omega 3 is very negligible!

This explains the ‘motor-like’ oil in Chips, granola and granola bars ~ Read ingredients looking to AVOID ‘Inflammatory’ Omega 6 oils!

Cooking Oils / FatsSmoke Point °CSmoke Point °FOmega-6: Omega-3 Ratio
(plus other relevant fat information)
Unrefined flaxseed oil107°C225°F1:4 (now GMO)
Unrefined safflower oil107°C225°F133:1
Unrefined sunflower oil107°C225°F40:1
Unrefined GMO corn oil160°C320°F83:1
Unrefined high-oleic sunflower oil160°C320°F40:1, 84% monosaturated
Extra virgin olive oil (heated or cold?)160°C320°F73% monounsaturated, high in Omega 9
Unrefined peanut oil160°C320°F32:1
Semirefined safflower oil160°C320°F133:1, (75% Omega 9)
Unrefined soy oil160°C320°F8:1 (most are GMO)
Unrefined walnut oil160°C320°F5:1
Hemp seed oil165°C330°F3:1
Butter (Modern CAFO-GMO?)177°C350°F9:1, Mostly saturated & monosaturated ~ CAFO-GMO?
Semirefined GMO canola oil177°C350°F2:1
[ (56% Omega 9), 80% Canola is GMO.]
Coconut oil (refined or unrefined?)177°C350°F86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties).  Contains 66% medium-chain triglycerides (MCTs).
Unrefined sesame oil177°C350°F138:1
Semirefined GMO soy oil177°C350°F8:1
Vegetable shortening182°C360°Fmostly unhealthy saturated, Trans Fat
Lard182°C370°Fmostly unhealthy saturated CAFO – Pasture-fed Brain healthy!
Macadamia nut oil199°C390°F1:1, 80% monounsaturated, (83% Omega-9)
GMO Canola oil (Expeller Pressed)200°C400°F2:1, 62% monounsaturated, 32% polyunsaturated
Refined GMO canola oil204°C400°F3:1, 80% of Canola in US in GMO.
Semirefined walnut oil204°C400°F5:1
High quality (low acidity) extra virgin olive oil207°C405°F13:1, 74% monosaturated (71.3% Omega 9)
Sesame oil210°C410°F42:1
Cottonseed oil216°C420°F54:1
Grapeseed oil216°C420°F676:1, (12% saturated, 17% monounsaturated)
Virgin olive oil216°C420°F13:1, 74% monosaturated (71.3% Omega 9)
Almond oil216°C420°FOmega-6 only
Hazelnut oil221°C430°F75% monosaturated (no Omega 3, 78% Omega 9)
Peanut oil227°C440°F32:1
Sunflower oil227°C440°F40:1
Refined GMO corn oil232°C450°F83:1 ~ GMO
Palm oil232°C450°F46:1, mostly saturated and monosaturated
Palm kernel oil232°C450°F82% saturated (No Omega 3)
Refined high-oleic sunflower oil232°C450°F39:1, 84% monosaturated
Refined peanut oil232°C450°F32:1
Semirefined sesame oil232°C450°F138:1
Refined GMO soy oil232°C450°F8:1 (most are GMO)
Semirefined sunflower oil232°C450°F40:1
Olive pomace oil238°C460°F74% monosaturated, high in Omega 9
Extra light olive oil
Modern GMO Fed  (not pasture-fed) Ghee (Clarified Butter)
74% monosaturated, high in Omega 9
0:0, 62% saturated fat
Rice Bran Oil254°C490°F21:1, Good source of vitamin E & antioxidants
Refined Safflower oil266°C510°F133:1 (74% Omega 9)
Avocado oil271°C520°F12:1, 70% monosaturated, (68% Omega-9 fatty acids)
High in vitamin E.

Dee  Wagner~Hinkle

HT Wagner@ Twitter
314-283-8786  (text) (web site)
( – under construction)

About the Author
Inspirational Verse in the free-form style of Emily Dickinson

HT Wagner – is a Freelance writer of WordPress in St Louis, Missouri 
She has had a successful career in Project Manager with over 25 years’ experience in research, development and team building, with a strong background in both technical and financial services industry recruiting. She has also built her own successful recruiting company.

She retired and suffered a series of devastating family tragedies that led to a period of deep depression and devastation. Expressing herself in poetry has helped her to rebuild a normal life.

Dee’s ‘turn on’s- are the ocean, swing dancing and comedy.
Her ‘turn-off’s’ are negative people who judge and people who hate.
 She and husband of 53 years now live in St Louis close to her family.
You can email her at
( – under construction)

Inspirational Verse in the free form style of Emily Dickinson

My Posts
Eind to Homelessness
(My story)
Inspirational Verse in the free form style of Emily Dickinson

Prayer Book of Poems & Other Notions: Verses To Hold In Your Heart
by HT Wagner and Vince Ciarpella | Jul 28, 2021

Living in God’s Space: Inspirational Verses
by Ms HT Wagner and Vince Ciarpella | Jun 11, 2021


As the Fog Lifts in the Garden : Verses to Know that You are not Alone
by HT Wagner and Vince Ciapella | Oct 11, 2021
Kindle Edition 7.99 

For the Love of Emily and Me – : A Study of the Inspirational Verse
by HT Wagner and Vince Ciapella | Feb 2, 2022
Kindle Edition

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