First thing to know : cooking oils containing omega-3 do not cook and are used only cold, for example in salad.

Second thing to remember : there are cooking oils sold in solid form and they are especially recommended for frying.

A quick tour of the main oils and their good use

Olive oil: Following the Mediterranean diet (known for its health benefits), it contains more than 60% omega-9, little omega-6 and vitamin E. Olive oil is an essential part of the kitchen, there is nothing better to bring back its vegetables. If you like its taste, it can also replace butter in rice or pasta. For the vinaigrette, cut with a little canola oil or walnut oil for omega-3.

Peanut oil : it does not have omega-3 and therefore supports heat well. Fries or cod addicts, we use peanut oil mainly to fry our food.

Canola oil : rich in omega-9 and omega-3, it is good for health. In addition, rapeseed oil is cheaper than many others. But it does not support heat, so it is used in salad dressing or seasoning.

Walnut oil : it contains 10% omega-3 but is a little too rich in omega-6. Its ratio is less good than that of rapeseed oil, but it has a big advantage: its taste. It is used occasionally in salads, with wine vinegar flavored with raspberry for example, or on pasta. Be careful, walnut oil does not support heat, it is kept away from heat and oven.

Hazelnut oil : its composition is basically the same as that of olive oil. It is a good oil, which can be used in vinaigrette or with which one can return his vegetables. It can be coupled with rapeseed oil for omega-3 intake.

Coconut oil : it is rich in saturated fatty acids, but it is small fatty acids that provide energy fast enough and do not represent a cardiovascular danger. Coconut oil does not contain omega-3, so it is heat stable. Its solidity is comparable to the vegetable, ideal for frying. But you have to love its little taste of coconut to take the risk of returning vegetables with it.

Sunflower oil, grapeseed oil, corn oil : these 3 oils contain almost only omega-6, unsaturated fatty acid that promotes inflammation. We limit their consumption, even eliminate them from our diet.

Soybean oil : its composition is not terrible for health, it contains little omega-6 and omega-3 but more than 50% of omega-6. Soybean oil is not cooked. It is only consumed from time to time and we make sure to buy it in organic version.

Palm oil : its attractive price and good resistance to heat make it the preferred oil of industrialists. 50% saturated fatty acids and little omega-3, its composition is not very good for health and its use, dramatic for the planet when it is not from sustainable palm groves. In contrast, red palm oil (available in organic stores) that contains vitamin E and carotene, can replace butter. Its solid state does not allow to use it in vinaigrette.

Flaxseed oil : it contains more than 50% omega-3 but it tastes bad. Its richness in omega-3 makes it an oil that is not cooked and that is used only in vinaigrette. We pair (1/3 linseed oil and 2/3 olive oil) to camouflage its taste. Linseed oil is only available in organic stores and is a bit expensive.

Cod liver oil : it is very rich in omega-3 animal, really effective on the cardiovascular system, the morale and the connection between the neurons. Cod liver oil also contains vitamin D (growth) and vitamin A (infection control). But it is particularly bad to taste. It is best to ingest it in capsules or eat a cod liver on a toast.

As for the argan oil, oil and borage oil, sweet almond, their external use is encouraged. They are part of the favorite ingredients of cosmetic brands.

Thanks to Angélique Houlbert, dietician-nutritionist, specialist of the glycemic index and co-author of the New GI Regime.