Whether you're making a dressing for your salad, or roasting some veggies, you're going
to need a splash of oil.
Today I'm going to rate my top three favourite oils, so that you know which is best to use
and why.
Stay tuned!
I'm sure that you've heard of terms like omega-3, polyunsaturated fats, saturated fats and
bad fats.
It can all be a bit confusing, can't it?
Well, simply put, the oils that we use in cooking... like coconut oil, olive oil and
sunflower oil are made up of these different fats....kind of like how milk is made up of
protein, calcium, lactose and vitamins.
The types of fats, antioxidants and vitamins found in different oils help health professionals,
like me, decide which oils are best for achieving different goals.
When it comes to fertility, I'm looking for 5 key features.
I'm looking for oils which are:
low in bad saturated fats which can cause inflammation,
rich in antioxidants which can protect our eggs from damage,
thirdly, I'm looking for
high in vitamin E which is a fat-soluble vitamin that has been found to be good for our uterine lining.
Fourthly,
abundant in good monounsaturated fats which have been found to decrease inflammation,
and finally,
plentiful in omega 3 fats, which have been found to increase blood flow to our uterus
and improve fertility hormones.
So, with these objectives in mind, and having looked at the latest research, I'd like to
give my award for my third favourite fertility oil to.....drum-roll.....
Canola oil.
Canola oil has less saturated fat than any other oil, which gives it a big tick in my
book.
It contains eleven per cent omega 3's, so it's one of the richest sources of that....although
the omega 3 in oils is the short-chain ALA form, so it's not quite as good as the long-chain
DHA form found in fish.
And, it contains 16mg of alpha tocopherol vitamin E in every 100ml, so two to three
tablespoons each day will easily meet your requirements.
Second place goes to........
Flaxseed oil.
Flaxseed oil, or linseed oil as it is also known, made my short list because it contains
a whopping 57% good omega-3 fat!
And, although I'd prefer that you got your omega 3 from fish, if you don't eat fish,
flaxseed could be a good option.
One important study, called a meta-analysis, found that flaxseed reduced inflammation rates
in overweight people - and you may wonder why that's relevant, but reducing inflammation
markers is also very important when you're trying to conceive because inflammation impacts
your whole body, including your eggs and uterus, and can make it difficult for your embryo
to implant into your uterus.
It's important to note though, that flaxseed oil shouldn't be used for cooking.
Now, the winner of my 'favourite oil to use when you're trying to get pregnant' award
(phew, that's a mouthful!), is.........
Extra virgin olive oil!
Yay!!!!
Ok, so why EVOO?
Well, obviously it ticks off all the 5 key features - it is low in bad saturated fats,
it's rich in antioxidants and rich in vitamin E, it also contains some omega 3 fats, but
mostly, it wins because of it's high proportion of monosaturated fats.
75% of the oil consists of these good, monounsaturated fats, which
help to reduce inflammation!
There's been quite a few studies now that have found a link between extra virgin olive
oil, the Mediterranean Diet and fertility.
For example, one study found that a diet high in olive oil and low in meat, improved embryonic
growth and decreased the rates of miscarriages.
So, let's wrap up with a few tips about oil... no matter which oil you decide to use...
Firstly, unless you are trying to gain weight, you only need a small amount of oil each day.
One teaspoon per person, per meal, is usually enough.
Secondly, oils shouldn't be kept for more than a year.
Unlike wine, they do NOT improve with age.
So, purchase it in small quantities and throw out any that has been sitting in your pantry
for ages.
Thirdly, keep it in a dark place, out of the sun, because light causes the goodness to
deteriorate.
Finally, remember that oil is NOT bad for you when it comes to fertility, it's just
important to choose the right type.
A study by Dr Vujkovic and colleagues found that women consuming a more Mediterranean-style
diet including extra virgin olive oil were more likely to become pregnant through IVF
than those consuming a more 'health conscious' dietary style which was lower in healthy oils
and legumes.
But, avoid 'bad' oils like palm oil found in take away foods, chocolate and biscuits.
Now, let me know which oil you currently use in the comments box below.... and how long
it's been sitting in your pantry.
And, if you haven't already subscribed, make sure you do so that you can receive my weekly
dietary tips for fertility and pregnancy.
And, I have one last gift for you....I've designed a fertility meal plan, so that you
can eat as healthily as possible in the lead up to getting pregnant.
Just go to www.melaniemcgrice.com/fertility.
I'll see you in my next video!