Ideally we want fats to do what they do best: helping our cells, hormones and immune system to function optimally. And that’s just a few of their real functions in our body!
So please watch out when you’re cooking! Don’t heat your oil too high or they will turn into Lipid Peroxides, prompting as much cancer causing damage to the body as Oxygen Free Radicals
| NAME | Total Fat | Alpha-linolenic acid | Linolenic acid | Oleic Acid | Saturated Fat | Oil Smoke Point |
| Almond | 54 | 0 | 17 | 78 | 5 | 221 °C (430 °F) |
| Avocado | 14 | 74 | 12 | 271 °C (520 °F) | ||
| Brazil Nut | 67 | 0 | 24 | 48 | 24 | |
| Canola | 30 | 7 | 30 | 54 | 7 | 225 F to 468 F |
| Cashew | 42 | 0 | 6 | 70 | 18 | |
| Corn | 4 | 0 | 59 | 24 | 17 | 320 F to 450 F |
| Coconut | 35 | 0 | 3 | 6 | 91 | 175 °C (350 °F) |
| Flaxseed | 33 | 58 | 14 | 19 | 9 | 225 F |
| Hazelnut | 62 | 0 | 16 | 54 | 5 | 430 F |
| Macadamia Nut | 72 | 0 | 10 | 71 | 12 | 390 F |
| Olive | 20 | 0 | 8 | 76 | 16 | 320 F to 468 F |
| Peanut | 48 | 0 | 29 | 47 | 18 | 440 F to 450 F |
| Pecan | 71 | 0 | 20 | 63 | 7 | |
| Pistachio | 54 | 0 | 19 | 65 | 9 | |
| Pumpkin Seed | 47 | 15 | 42 | 34 | 9 | |
| Rice Bran | 10 | 0 | 35 | 48 | 17 | 415 F |
| Sesame Seed | 49 | 0 | 45 | 42 | 13 | 350 F to 450 F |
| Soy | 18 | 9 | 50 | 26 | 15 | 320 F to 495 F |
| Sunflower | 47 | 0 | 65 | 23 | 12 | 440F to 450 F |
| Safflower | 82 | 11 | 7 | 225 F to 510 F | ||
| Walnut | 60 | 5 | 51 | 28 | 16 | 175 °C (350 °F) |
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
http://en.wikipedia.org/wiki/Smoke_point
http://www.goodeatsfanpage.com/collectedinfo/oilsmokepoints.htm
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