Casa de Campo Living

5 fabulous oils to add to your diet


This post is also available in: Spanish

coconutsSo many of us are afraid of eating too much fat, but the fact of the matter is that we need it in our diet. It helps with digestion, elimination, cellular health and heart function.

Adding the right kinds of healthy fats can give you clear, glowing skin, stronger hair and nails and get you healthier! Most of us have olive oil in our pantry, but that can get boring and vegetable oils can cause inflammation. Here are some great oils to add to your collection to help you get creative in the kitchen.

Coconut Oil

It’s high in saturated fat, but has actually been found to elevate HDL levels and reduce heart disease. It contains lauric acid, which has antibacterial, antimicrobial and antiviral properties. It has a high smoke point which makes it great for high heat cooking such as stir frying.

Avocado Oil

High in vitamin E and unsaturated fats it also offers great anti-inflammatory benefits. You can use this in place of olive oil in most recipes and provides a rich, buttery flavor. Try using it for dips, dressings and hummus!

Toasted Sesame Oil

Sesame seeds contain magnesium, calcium and plenty of antioxidants, as well as vitamin E. It has a very bold flavor and a little goes a long way. My favorite way to use it is adding a few drops on top of a stir-fry or buckwheat noodles.

Walnut Oil

One of my favorites for salad dressing it contains a variety of minerals including zinc, selenium, magnesium, copper, potassium and phosphorous. It also contains healthy amounts of vitamins C and E. Walnut oil should never be heated and is great for dressings and dips and provides a rich, nutty flavor.

Flaxseed Oil

Rich in alpha-linoleic acid, a fatty acid that the body converts into omega 3’s, EPA and DHA. It also contains omega 6 and 9 fatty acids as well as B vitamins, potassium, magnesium, fiber, protein and zinc. Just like walnut oil it has a low heat point and should never be heated. It has a nutty flavor that pairs deliciously with lemon to make salad dressings.

jacqueline silvestri banks

Jacqueline Banks, who grew up in Casa de Campo, is a certified holistic health counselor and busy mother. Her focus is on helping other busy moms in all stages of motherhood keep themselves and families healthy and happy.

She uses natural and organic solutions to solve individual health problems and promote clean living.

Check out her website at:

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