Which oil is better?




When it comes to oil, we always relate it to high cholesterol, weight gain and

classify the oils into good oils and bad oils, and nowadays I am pretty sure

the majority of people considers olive oil, rice bran oil for cooking because they have

amazing benefits on health but does that mean the oil or ghee which we have

been using it since ages is bad for our health!Just give it a thought?

So, let’s come to the oil, the type of oil we should use depends on how we use,

for what purpose we are using it and yes how much we are using. Some oils are

heat stable and some are not. Sometimes, cooking of the oil destroys the richness

of the oil.

Let’s take a look on some of these oils,

1. Ghee

Ghee is best suited for high temperature cooking. For example, frying,

deep frying, shallow frying as ghee has a high smoking point. Ghee is rich in

Vitamin A and E, not only this helps us to boost up the immunity, but athletes can

have Ghee too for quick energy! Ghee when compared to butter, it proves to be a

better option.

2. Rice bran oil-

Yes! Nowadays celebrity oil, it’s made from the outer layer of the rice, which we

called as “BRAN” and that’s why it is called “RICE BRAN” oil. This oil has something

special that other oils don’t have i.e.oryzanoll , which is a good cholesterol, but

make sure to maintain your cholesterol levels. Don’t solely just rely on and oil,

changing lifestyle is the best key, again this oil has a high smoking point and

therefore can be used in cooking with high temperatures.

3. Sunflower oil-

As the name said, the oil extracted from sunflower seeds. It has a good amount of

Vitamin E and commonly used. Although, this oil has a significant amount of

vitamin E but at the same time, studies say we should avoid it because it raises

our blood glucose levels and lipid profile too. It can be used again for deep frying

and for other cooking purpose


It is pressed from flax seeds which is rich in omega 3 and alpha linoleic acid. Its

richness is equal to fish oil, which people nowadays used as a supplement, but it’s

been shown in many studies that the human body doesn’t convert ALA to the

active form. Hence, the absorption rate will be less and yes, it has a low smoking

point and has a lot of polyunsaturated fats. Hence, not advisable for frying and

high temperature cooking.

5.Canola Oil

Canola  oil is derived from rapeseed, which is ideally not fit for human

consumption as it has high amount of uric acid, which been said get removed

during processing. It has a good balance of fatty acids, but then it has lots of

contradictions  regarding the processing of its oil and use of toxic solvents that

made it completely unfit for human consumption.

6.Olive Oil

Olive oil has gained a lot of importance in the food industry because of its super

amazing nutrients. Olive oil is made from the fruits of the olive tree which we

called olives and its processing is extremely simple and requires the least amount

of chemicals. Hence, best for human consumption.

A few points to keep in mind for olive oil:

1. There are many versions of olive oil right from extra virgin to refined olive oil,

go for extra virgin oil which stands for its purity and get extracted in its

natural way, hence more nutrients are retained.

2. The light, refined, lighter olive oil in the market is subject to a lot of chemical

processes and a lot of nutrient loss happens in that stage.

3. Olive oil has slow smoking point and hence, not at all suitable for cooking.

You can use it in salad dressings or just have it raw for its health benefits.

Conclusion-AS you see there  every oil has its potential health benefits ,No oil is bad as such it also depends how we using that oil too .Remember, when we overdo with our oils it leads to high fat, cholesterol etc etc,so instead let’s watch our habits and so the lifestyle because just switching to oil won’t change your cholesterol levels we need to improve our lifestyle too and use oil in moderation so that we can have it for our whole life.Switching to oil periodically is the best way to reap benefits of each oil.




When we heard the name of palak paneer, it sounds so tasty and at the same time, we think its one of the best source of iron and when combining with paneer you get the calcium as well!Thats the incomplete story! We all grew up with the idea that spinach was the best way to solve an iron deficiency problem, and eating a dish of palak paneer would help increase the level of iron in the blood as spinach is the best source of iron and paneer with a lot of antioxidants and paneer gives us calcium. In India, people love to have their spinach with naan, roti or plain rice. It is so yummy, that even children love its taste. The same cannot be said for its nutrition and these are the reasons why:

• 100gms of spinach contain only 2.7mg of iron,we never eat 100gms of iron per day,so just do little maths calculation you will get to know how much iron we get from eating spinach consider one serving 25-30gms!
• The type of iron you get from spinach is non-heme iron which is quite different from what the body needs as nutrition. Non-heme iron is plant based which is why it is not very much compatible with the human body.
• Spinach is also known  for its high calcium content. Spinach also has something called oxalate in spinach which usually binds with calcium to cause a decrease in its absorption. The body can only
absorb 5% of the calcium in the body.
• Paneer has a lot of calcium which reacts with iron, causing an interference with iron
absorption in the blood.
• By combining the two neither we get proper calcium nor iron ,so palak paneer is not  very good combination to for from nutrition point of view

Conclusionpalak paneer for sure not rich in what we eat for right or what is it said for?so if we are eating it for calcium and iron then its absolutely wrong choice , Eating other recipes in addition to palak paneer helps. Dishes like mutter paneer, lauki paneer, paneer bhurji as well as others can be eaten as well. If you have anemia, and have been told to eat spinach subzi, squeezing some drops of lime juice high in vitamin C increases iron absorption.
Other than that, spinach alone rich in vitamins like A,E,K ,and folic acid when it is fresh, steamed or quickly boiled. It is a good source of vitamins


It’s amazing how many ailments like headaches and fatigue can be attributed to dehydration.And considering how simple it is to drink more water, hopefully this article will give you a little kick in the butt to ensure you’re getting enough.

How much water I need?
There are different recommendations for water intake. A rule of thumb is one should drink about 3 litres (12 glasses) of water per day. However, different people need different amounts of water to stay hydrated. For some people, fewer than 8 glasses may be enough. Those who indulge in lot of physical activities and exercise have higher water requirements. The best way to check if you are well hydrated is to check your color of  urine. If your urine color  is consistently colorless or light yellow, you are most likely to be optimally hydrated. Many a times, increasing your water intake may also increase your rounds to the washroom.

Here we go with the solution
My answer to this problem is that, one should divide the water intake throughout the day instead of drinking 1 bottle at one shot. It’s always worked if you drink 1 glass of water every hour. This reduces the frequency to visit the washroom often and makes sure you are well hydrated throughout the day.

How to reach your water target?

  • When you are out, consider carrying a reusable water bottle so that it could be re-filled with water once it’s empty. This can also make it easy for you to track how much water you actually drank through the day.
  • If plain water doesn’t fascinate you, try squeezing a lemon to your drink
  • Ensure that you drink water before, during and after your workout.
  • Begin and end your day with a glass of water
  • When you feel hungry, drink water. This will help you find if it’s just the thirst or you are actually hungry. True hunger will not be satisfied by drinking water.
    Prepare a schedule if you have trouble remembering to drink water. For instance, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed or as I mentioned before, drink a small glass of water at the top of each hour.
  • Drink water when you go to a restaurant. It will not only keep you hydrated but also keep you full so that you eat in controlled portions.
  • Take-away message: Stay well- hydrated, keep glowing and keep fit!