Confused as to whether you should be using olive or canola oil? You’re not alone. Understanding what oils and fats to use and for what can be perplexing. So here is a breakdown of the best cooking oils and fats you can start using today.

Understanding Fats and Cooking Oils

Fat is a macronutrient that comes in various forms and is found in plant and animal foods. Dietary fats are made up of glycerol and fatty acids, which can be saturated or unsaturated depending on their bond structure ⁽¹⁾.

• Saturated Fats: Contain no double bonds in their structure, as the chain is “saturated” with hydrogens. They are generally solid at room temperature and are less prone to damage by heat. Saturated fats are primarily found in animal fats, but are also found in some plant oils.
• Monounsaturated Fats: Contain a single double bond in their structure. They are liquid at room temperature, are generally considered stable, and are more resistant to oxidation compared to polyunsaturated fats. Monounsaturated fats are primarily found in plant oils, but are found in some animal fats as well.
• Polyunsaturated Fats: Contain multiple double bonds in their structure. They are liquid at room temperature, are the least stable, and are, therefore, the most susceptible to oxidative damage from light, heat, and air. Polyunsaturated fats are primarily found in plant oils.

It’s essential to note that all cooking oils and fats contain a mixture of saturated and unsaturated fats; however, they are classified by the type of fat they contain the most. All dietary fats, including saturated, monounsaturated, and polyunsaturated fats, are considered healthy fats as they all play vital roles in the body and are essential for optimal human health.

Processing of Oils

All cooking oils and fats are considered processed foods; however, their level of processing differs based on their production method. The two extraction methods used to produce edible oils are mechanical extraction and solvent extraction ⁽²⁾.

• Mechanical extraction relies on physical force, like pressing, to separate components and extract oil. The primary types of mechanical extraction are screw presses, hydraulic presses, and centrifuges.
• Solvent extraction, also known as chemical extraction, uses a liquid solvent to dissolve and separate the desired substance. Solvent extraction is considered more efficient and is commonly used for commercial and commodity oils.

Compared to solvent extraction, mechanical extraction is a more natural form of processing. It mitigates the risk of potential solvent contamination and helps retain more of the nutritional value of the oil, in large part due to the ability to control temperature ^{(3, 4)}.

Physical processes like pressing and grinding can be done at lower temperatures, or even at ambient temperatures, which allows for a higher oil quality and more nutrients. Moreover, oils extracted by mechanical processing do not require refining, while oils extracted by solvent processing must be refined to be edible.

Unrefined vs. Refined Oils

Refined oils undergo more processing than unrefined oils. Unrefined oils do not undergo any additional processing once extracted, outside of filtration, while refined oils undergo additional processing, including degumming, neutralization, bleaching, deodorization, dewaxing, and/or winterization ^(5, 6).

Unrefined oils are sometimes referred to as “virgin”, particularly with olive oil and coconut oil. The term virgin refers to an unrefined oil extracted from olives or coconuts using only mechanical means, without the use of heat or chemicals ⁽⁷⁾.

While refined oils undergo more processing, they offer several advantages, including longer shelf life and higher smoke point.

What is smoke point and does it matter?

The smoke point of an oil or fat is the temperature at which it produces visible smoke. More specifically, it is when organic matter in the oil, such as phenols, proteins, or fatty acids, reaches its ignition temperature and starts burning ⁽⁸⁾.

Cooking with an oil at its smoke point will result in off flavors in the food and cause oxidative damage to the oil itself. Unrefined unsaturated fats are more susceptible to oxidative damage at lower temperatures than saturated fats, and will be subject to damage well below the oil’s smoke point ⁽⁹⁾. The more saturated or refined an oil is, the higher the temperature it can withstand before damage is caused.

Generally speaking, saturated fats have a high smoke point, monounsaturated fats have a moderate smoke point, while polyunsaturated fats have a low smoke point. However, monounsaturated and polyunsaturated oils that have been refined have higher smoke points than their unrefined versions. Oils with higher smoke points are considered better for higher heat cooking.

Smoke Point of Oils and Fats

The smoke point of oils and fats is classified by temperature and grouped into high, medium, and low heat cooking.

• High Heat: 400°F (204°C) to 600°F (316°C), best for deep frying, stir frying, and searing
• Medium Heat: 300°F (149°C) and 400°F (204°C), best for baking, pan frying, and sautéing
• Low Heat: 185°F (85°C) and 300°F (149°C), best for simmering, stewing, and slow cooking
• No Heat: Best for salad dressings and finishing

Here is a chart of the smoke point of common cooking oils and fats, in Fahrenheit (°F) and Celsius (°C), as well as their primary fat source, and ideal cooking use ^{(10, 11, 12)}.

Oil	Smoke Point	Cooking Use	Main Fat Type
Avocado oil (refined)	520°F (271°C)	High heat	Monounsaturated
Avocado oil (unrefined)	350°F (177°C)	Medium heat	Monounsaturated
Canola oil	400°F (204°C)	High heat	Monounsaturated
Coconut oil (refined)	400°F (204°C)	High heat	Saturated
Coconut oil (unrefined)	350°F (177°C)	Medium heat	Saturated
Corn oil	450°F (232°C)	High heat	Polyunsaturated
Flax seed oil	225°F (107°C)	No heat	Polyunsaturated
Grapeseed oil	390°F (199°C)	High heat	Polyunsaturated
Hemp oil	330°F (166°C)	Low heat	Polyunsaturated
Olive oil (light)	450°F (232°C)	High heat	Monounsaturated
Olive oil (virgin)	420°F (216°C)	High heat	Monounsaturated
Olive oil (extra virgin)	350°F (177°C)	Medium heat	Monounsaturated
Peanut oil (refined)	450°F (232°C)	High heat	Monounsaturated
Peanut oil (unrefined)	320°F (160°C)	Medium heat	Monounsaturated
Rice bran oil	450°F (232°C)	High heat	Monounsaturated
Safflower oil	450°F (232°C)	High heat	Polyunsaturated
Sesame oil (refined)	410°F (210°C)	High heat	Polyunsaturated
Sesame oil (unrefined)	350°F (177°C)	Medium heat	Polyunsaturated
Soybean oil	450°F (232°C)	High heat	Polyunsaturated
Sunflower oil (refined)	450°F (232°C)	High heat	Polyunsaturated
Sunflower oil (unrefined)	225°F (107°C)	Low heat	Polyunsaturated
Vegetable oil	400°F (204°C)	High heat	Polyunsaturated
Fat	Smoke Point	Cooking Use	Main Fat Type
Butter	350°F (177°C)	Medium heat	Saturated
Duck fat	375°F (191°C)	Medium-high heat	Saturated
Ghee (Clarified butter)	450°F (232°C)	High heat	Saturated
Lard (Pork fat)	370°F (188°C)	Medium-high heat	Saturated
Schmaltz (Chicken fat)	375°F (191°C)	Medium-high heat	Saturated
Tallow	400°F (204°C)	High heat	Saturated
Vegetable shortening	360°F (182°C)	Medium heat	Saturated

List of the Best Cooking Oils and Fats

Here is a list of the best cooking oils and fats based on accessibility, usability, price point, smoke point, and nutritional value, in no particular order.

1. Olive Oil

Olive oil is arguably the best vegetable oil; it’s easy to find, highly versatile, and full of healthy fats. It’s a good source of monounsaturated fatty acids, particularly oleic acid, which are commonly known as “heart-healthy fats” and have been shown to help improve cholesterol profiles by lowering LDL cholesterol ^{(13, 14, 15)}.

Olive oil is available in various forms, including light or refined olive oil, virgin olive oil, and extra-virgin olive oil, and can be used in high, medium, and low-heat cooking. Light olive oil has a higher smoke point and is, therefore, more ideal for sautéing, roasting, and grilling, while extra-virgin olive oil is best used for dips, salads, and dressings.

2. Butter

Butter is primarily a source of saturated fat and, therefore, a good cooking fat. While historically demonized, butter is in fact a minimally processed food and a good source of vitamins A, D, E, and K2, and its milk solids contribute to its flavor and richness ⁽¹⁶⁾.

Butter has a higher water content than other cooking fats and oils, which causes it to burn at lower temperatures. Due to its lower smoke point, butter is not ideal for high-heat cooking and is best used for baking, sautéing, and pan-frying. Both salted and unsalted butter can be used for cooking; the choice comes down to preference.

3. Avocado Oil

Extracted from the pulp of the avocado fruit, avocado oil is a good cooking oil and a great source of healthy fats ⁽¹⁷⁾. Not only does it have the highest smoke point of all plant oils, but it’s a neutral oil, which makes it ideal for all forms of cooking.

There are two main types of avocado oil: unrefined (virgin) and refined. Refined avocado oil can reach a smoke point over 500°F, making it ideal for frying, searing, roasting, and grilling, while virgin avocado oil has a smoke point of 350°F, similar to extra-virgin olive oil, making it good for marinades, dressing, and drizzling.

4. Ghee

Ghee is a form of clarified butter and a good cooking fat. It’s made from butter that has been simmered and strained to remove all water and milk solids, resulting in a rich, concentrated butterfat. Much like butter, it’s primarily a source of saturated fat and vitamins A, D, E, and K2 ⁽¹⁸⁾.

Ghee has a high smoke point, making it good for high-heat cooking. It’s good for frying, sautéing, and roasting, and is a key ingredient in many traditional South Asian dishes like dals, curries, and baked goods.

5. Coconut Oil

Coconut oil is roughly 90% saturated fat, making it an ideal oil for heating and cooking ⁽¹⁹⁾. Compared to many other plant oils, coconut is very stable and good for high-heat cooking. It’s also a rich source of medium-chain triglycerides (MCTs), which are known for potential health benefits, including weight loss and management, improved cognitive performance, and providing a quick energy source ⁽²⁰⁾.

Refined coconut oil has a higher smoke point and more neutral flavor than virgin coconut oil, which has a more coconut flavor. It can be used for frying, stir-frying, and used in baking as a 1:1 ratio substitute for butter in vegan and vegetarian recipes.

6. Peanut Oil

Peanut oil is a vegetable oil derived from peanuts and is a good cooking oil. It’s commonly used in South American and Asian cuisine for frying and deep frying, but can also be used for baking and dressing, and is a good source of vitamin E ⁽²¹⁾.

Because peanuts are technically a legume, peanut oil is much more stable and has a higher smoke point than other nut oils. Refined peanut oil has a smoke point of 450°F and is better for high-heat cooking than unrefined peanut oil, which has a smoke point of 320°F.

7. Tallow

Tallow is rendered beef fat, but can also be made from mutton, and is rich in saturated fats, making it good for cooking. It has a creamy-white or light-yellow color, is solid at room temperature, and is a good source of fat-soluble vitamins A, D, E, and K ⁽²²⁾.

Beef tallow has a rich, savory flavor and a high smoke point, making it ideal for frying, searing, and sautéing. It also has several non-cooking uses and is commonly used in candles, soaps, and topical skincare.

8. Sesame Oil

Sesame oil is a flavorful seed oil that is particularly good for medium-heat cooking. There are two main types of sesame oil: untoasted (or light) and toasted (or dark). Light sesame oil is made from raw sesame seeds, while toasted sesame oil is made from toasted sesame seeds. All sesame oil is rich in healthy monounsaturated fats and is a good source of antioxidants ⁽²³⁾.

Seed oils are a form of vegetable cooking oil extracted from seeds of the plants, as opposed to fruits or pulp. A common concern with seed oils is their high content of polyunsaturated fatty acids (PUFAs), namely omega-6 fatty acids, and their potential link to inflammation. However, when consumed in moderation in an otherwise healthy diet rich in omega-3 fatty acids, their consumption is not of concern ^{(24, 25, 26)}.

With its nutty flavor, sesame oil works particularly well in stir-fries and Asian-inspired dishes. Like other oils, sesame oil can be found in refined and unrefined forms, and refined sesame oil is better for higher heat cooking.

9. Lard

Lard, also known as pork fat, is a versatile and flavorful cooking fat that can be used in a variety of ways. It is made by heating the fat at a low temperature until it liquefies and separates from the remaining tissues to remove impurities. Lard, particularly that from pastured pigs, is a good source of vitamin D ^{(27, 28)}.

Lard has a medium-high smoke point and works well for everything from frying to baking. Also, like tallow, lard is used in non-cooking techniques such as candle making and skincare.

What cooking oils should you avoid?

Trans fats, also known as trans fatty acids (TFAs), are generally considered unhealthy fats. While trans fats naturally occur in foods from ruminant animals, industrially produced artificial trans fats have been linked to adverse health outcomes, including systemic inflammation, endothelial dysfunction, arrhythmia, and insulin resistance ⁽²⁹⁾.

Artificial trans fats are found in partially hydrogenated oils and are produced through a process known as hydrogenation ⁽³⁰⁾. This chemical process adds hydrogen to the unsaturated bonds on the fatty acid chains to turn an unsaturated fat into a saturated fat, produce a solid fat, and increase its melting point.

The primary sources of artificial trans fats from cooking oils in the American diet are margarines and vegetable shortenings, and are best limited or avoided.

Magnesium is an important mineral for optimal health and plays a vital role in the body. Here is a list of foods high in magnesium to help increase your dietary magnesium intake.

What is magnesium?

Magnesium is a mineral and an essential micronutrient required for overall health and well-being. It is abundant in the body, naturally present in many foods, added to others, and can also be found in supplement form.

Magnesium is primarily stored in bones, roughly 50% – 60%, while the remainder is found in soft tissues and muscles, with less than 1% found in blood serum, of which levels are kept under tight control ⁽¹⁾. Magnesium plays a role in over than 300 enzyme systems that play a critical role in biochemical reactions in the body.

Benefits of Magnesium

Magnesium is required for numerous bodily functions, including muscle and nerve function, blood glucose control, blood pressure regulation, protein synthesis, and bone and DNA production ⁽²⁾. It also aids in energy production and plays an important role in the active transport of calcium and potassium ions across cell membranes, which is essential to nerve conduction and muscle contraction ⁽³⁾.

How much magnesium do you need?

The current Recommended Dietary Allowance (RDA) for vitamin D varies by age and sex ⁽¹⁾:

• Birth to 6 months: 30 mg/day
• Infants 7-12 months: 75 mg/day
• Children 1-3 years: 80 mg/day
• Children 4-8 years: 130 mg/day
• Children 9-13 years: 240 mg/day
• Boys 14-18 years: 410 mg/day
• Girls 14-18 years: 360 mg/day
• Men 19-30 years: 400 mg/day
• Women 19-30 years: 310 mg/day
• Men 31-50 years: 420 mg/day
• Women 31-50 years: 320 mg/day
• Men >51 years: 420 mg/day
• Women >51 years: 320 mg/day
• Pregnant women: 360-400 mg/day
• Lactating women: 310-360 mg/day

The RDA reflects the average daily intake required to meet the nutrient requirements for healthy individuals and refers to the total intake from foods, beverages, and supplements. Unfortunately, dietary surveys in the United States consistently show that many people consume less than the RDA of magnesium, particularly teenage girls, teenage boys, and men over the age of 70 ⁽⁴⁾.

Can you take too much magnesium?

Magnesium from food is not harmful and does not need to be limited in healthy individuals, as the kidneys can get rid of any excess magnesium in the urine. However, high doses of magnesium from dietary supplements and medications can pose health risks and should, therefore, not be consumed above the upper limit.

The tolerable upper intake level (UL) for magnesium supplements is ⁽⁴⁾:

• Birth to 12 months: Not Established
• Children 1-3 years: 65 mg/day
• Children 4-8 years: 110 mg/day
• Children 9-18 years: 350 mg/day
• Adults >19 years: 350 mg/day

List of Foods High in Magnesium

Magnesium is widely available in plant and animal foods. Here is a list of the most magnesium-rich foods.

1. Pumpkin Seeds

Pumpkin seeds are one of the best sources of magnesium. Compared gram for gram, pumpkin seeds contain more magnesium than any other plant or animal food. In addition to magnesium, pumpkin seeds are also a great source of zinc, iron, potassium, healthy fats, and are one of the highest-protein seeds. A 1-ounce serving of raw pumpkin seeds contains 142 mg of magnesium ⁽⁵⁾.

2. Black Beans

All beans are a good source of magnesium; however, black beans are particularly rich in magnesium. Black beans provide roughly 38% of the recommended daily intake for adult women and 29% for adult men per cup. Moreover, beans are a great source of plant-based protein and one of the best sources of dietary fiber. A 1-cup (172 grams) serving of cooked black beans contains 120 mg of magnesium ⁽⁶⁾.

3. Quinoa

Quinoa is rich in magnesium and contains more than all other whole grains. It’s also naturally gluten-free, high in fiber, and one of the highest protein grains. Although considered an ancient grain, quinoa is technically a seed and is classified as a pseudocereal. A 1-cup (185 grams) serving of cooked quinoa contains 118 mg of magnesium ⁽⁷⁾.

4. Flax Seeds

Along with pumpkin seeds, flax seeds are also a good source of magnesium. Be they brown, yellow, or golden, flax seeds are also a great source of healthy fats, particularly omega-3 fatty acids, and have been shown the improve digestion. A 1-ounce serving of raw flaxseed contains 111 mg of magnesium ⁽⁸⁾.

5. Brazil Nuts

Not only are Brazil nuts a great source of magnesium, but they are also one of the highest protein nuts and a significant source of selenium. Just one Brazil nut provides 175% of the recommended daily intake of selenium. A 1-ounce serving of raw, blanched Brazil nuts contains 107 mg of magnesium ⁽⁹⁾.

6. Edamame

Edamame, or young soybeans, is one of the best sources of magnesium. Soy is one of the few complete vegetarian protein sources to contain all essential amino acids, making it a great way to increase your protein intake, and a great source of calcium. A 1-cup (155 grams) serving of frozen, prepared edamame contains 99 mg of magnesium ⁽¹⁰⁾.

7. Chia Seeds

Be they black or white, these tiny seeds offer a range of health benefits due to their rich nutritional profile. Chia seeds are a good source of magnesium, manganese, phosphorus, copper, selenium, iron, calcium, omega-3 fatty acids, and one of the best sources of fiber. A 1-ounce serving of raw, dry chia seeds contains 92 mg of magnesium ⁽¹¹⁾.

8. Buckwheat

Much like quinoa, buckwheat is a gluten-free pseudocereal that is rich in magnesium. These small, dark brown or black triangular seeds are also a good source of fiber, making them beneficial for blood sugar control and cardiovascular disease. Buckwheat can be cooked whole like rice or quinoa, added to soups and stews, or made into porridge. A 1-cup (168 grams) serving of cooked buckwheat groats contains 86 mg of magnesium ⁽¹²⁾.

9. Chickpeas

Chickpeas, also known as garbanzo beans, are a good source of magnesium, containing 27% of the recommended daily intake for adult women and 19% for adult men in one cup. Like other legumes, such as beans and lentils, chickpeas have a low glycemic index and are a great source of fiber and vegetarian protein. Their vast nutritional profile makes them helpful for balancing blood sugar and improving digestion. A 1-cup (164 grams) serving of cooked buckwheat groats contains 79 mg of magnesium ⁽¹³⁾.

10. Artichokes

While considered a vegetable, artichokes are an edible flower bud and a good source of magnesium. They are also low in calories, high in fiber, and a rich source of vitamins, minerals, and antioxidants. Research suggests they may help to lower cholesterol, improve heart health, and aid in digestion ^{(14, 15)}. One medium artichoke (128 grams) contains 77 mg of magnesium ⁽¹⁶⁾.

11. Almonds

While many nuts contain magnesium, almonds are particularly rich in magnesium, along with Brazil nuts. They are also one of the highest protein nuts, after peanuts, and a good source of healthy fats, fiber, vitamin E, and other essential minerals. A 1-ounce serving of raw, whole almonds contains 73 mg of magnesium ⁽¹⁹⁾.

12. Dark Chocolate

Surprisingly, dark chocolate is a great source of magnesium, containing % of the recommended daily intake for adult women and % for adult men in one serving. Cacao and cocoa beans are a source of many essential minerals, including iron, potassium, calcium, zinc, copper, and manganese, and trace minerals, including selenium, manganese, and chromium. A 1-ounce serving of 70-85% dark chocolate contains 65 mg of magnesium ⁽²⁰⁾.

Ranking of Magnesium Foods per Serving

Food	Serving Size	Magnesium per Serving
Pumpkin Seeds	1 ounce	142 mg
Black Beans (cooked)	1 cup	120 mg
Quinoa (cooked)	1 cup	118 mg
Flax Seeds	1 ounce	111 mg
Brazil Nuts	1 ounce	107 mg
Edamame (prepared)	1 cup	99 mg
Chia Seeds	1 ounce	92 mg
Buckwheat (cooked)	1 cup	86 mg
Pinto Beans (cooked)	1 cup	86 mg
Lima Beans (cooked)	1 cup	81 mg
Kidney Beans (cooked)	1 cup	80 mg
Chickpeas (cooked)	1 cup	79 mg
Aritchoke	1 medium	77 mg
Almonds	1 ounce	73 mg
Cashews	1 ounce	71 mg
Dark Chocolate	1 ounce	65 mg
Mackerel	3 ounces	65 mg
Oats	1/2 cup	57 mg
Soy Milk	1 cup	54 mg
Peanuts	1 ounce	51 mg
Whole Wheat Bread	2 slices	49 mg
Potato	1 medium	49 mg
Tuna	3 ounces	43 mg
Banana	1 medium	32 mg
Spinach (raw)	1 cup	28 mg
Avocado	1/2 fruit	25 mg
Salmon	3 ounces	22 mg
Halibut	3 ounces	22 mg
Yogurt (Whole Milk)	3/4 cup	19 mg
Collards	1 cup	18 mg
Raisins	1/4 cup	11 mg
Kale	1 cup	7 mg

All nutrition data is based on FoodData Central.

Should you take magnesium supplements?

Magnesium supplements are available in various formats, including magnesium oxide, magnesium citrate, and magnesium chloride. Magnesium is available in isolated mineral supplements or as part of a multivitamin.

Magnesium deficiency can occur; however, certain groups are at a greater risk than others. Individuals with gastrointestinal diseases, including Crohn’s disease and celiac disease, type 2 diabetes, and chronic alcoholism are more likely to experience magnesium depletion ⁽³⁾. Moreover, vitamin D deficiency can exacerbate magnesium deficiency, as vitamin D can’t be metabolized without sufficient magnesium levels ⁽²²⁾.

As with all supplements, it is best to consult with a health professional or registered dietitian if you are considering magnesium supplementation to determine the type and amount that is best for you.

FAQs

Salads are a great way to add more fresh veggies to your diet; however, without a substantial amount of protein, they can easily leave you unsatisfied and hungry. Here list of ways you can add protein to a salad to make it a more well-balanced meal.

While most salads contain a source of fiber and complex carbohydrates from vegetables, and healthy fats from salad dressing, many salads contain very limited protein. Adding a source of animal or plant protein to a salad helps to create a balanced meal by ensuring it contains all three macronutrients.

Balanced meals are crucial for maintaining optimal health because they provide the body with the necessary nutrients, energy, and support for various bodily functions and overall well-being. Consuming well-balanced meals with protein, carbohydrates, fiber, and fats helps to increase satiety, enhance energy levels, balance blood sugar, and support athletic performance and body composition.

Although exactly how much protein you need varies based on the individual and their goals, adequate protein intake is essential for optimal health. Whether you prefer to incorporate plant-based proteins in your salad or add a high-protein, low-calorie food on top of your salad, here is a list of easy protein toppings for a nutritious salad.

List of Proteins for Salad

Whether you choose to add one source, two sources, or a combination of a few, here are 18 easy and creative ways to add protein to a salad.

1. Chicken

Cooked chicken is arguably the most popular protein for salad. Be it grilled chicken breast, chicken thigh, or leftover rotisserie meat, chicken is a great source of lean protein that can quickly add a much-needed boost to any meal. Not to mention, it can be added hot or cold, making it a great use of leftovers or a simple meal prep strategy to ensure you have high-protein salads all week long.

Nutrition: A 3-ounce serving of cooked chicken breast provides 27.3 grams of protein ⁽¹⁾.

2. Steak

Beef, along with other forms of red meat, is one of the most nutrient-dense sources of protein, containing all essential 9 amino acids, as well as iron, zinc, selenium, niacin, vitamin B12, vitamin B6, and fat-soluble vitamins A and E ⁽²⁾. In addition to a wide variety of vitamins and minerals, beef is a good source of omega-3 fatty acids, creatine, taurine, glutathione, CLA, and cholesterol ⁽³⁾. Although steak tends to be the most popular choice when it comes to salads, all cuts of red meat, be it ground beef or striploin, easily work as a high-protein topping to any salad.

Nutrition: A 3-ounce serving of grilled steak provides 23.2 grams of protein ⁽²⁾.

3. Salmon

Be it fresh, frozen, canned, or smoked, salmon is a rich source of protein and healthy fats, specifically heart-healthy omega-3 fatty acids. In fact, salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); the essential fatty acids that cannot be manufactured by the body and, therefore, must be consumed in our diet. Omega-3 fatty acids have been shown to have major health benefits, including decreasing inflammation, lowering blood pressure, and improving the function of the cells that line your arteries ^{(4, 5, 6)}. Whether it’s a smoked salmon salad or salmon Nicoise salad, salmon is a great protein for salad.

Nutrition: A 3-ounce serving of cooked salmon provides 21.6 grams of protein ⁽⁷⁾.

4. Shrimp

Shrimp is one of the most commonly consumed shellfish and for good reason; it has an impressive nutritional profile. Shrimp is a good source of complete protein and a rich source of micronutrients, including selenium, iron, and Vitamin B12, while being relatively low in calories ⁽⁸⁾. Shrimp comes in many different sizes and colors and can be easily found fresh, frozen, raw, or cooked in major grocery stores. Plus, it’s incredibly quick to cook, making it a great protein to add to a salad.

Nutrition: A 3-ounce serving of cooked shrimp provides 20.4 grams of protein ⁽⁸⁾.

5. Canned Tuna

Canned tuna, or any canned fish, is another lean source of protein that pairs well with any salad. Of most canned fish, canned tuna has a slightly more neutral taste and, therefore, works well on its own, tossed into a mixed salad with dressing, or a tuna salad mixture. If you are concerned about calorie content, be sure to opt for water-packed tuna as opposed to oil-packed tuna, which contains more fat and calories per serving.

Nutrition: A 3-ounce serving of canned tuna provides 20.1 grams of protein ⁽⁹⁾.

6. Crab Meat

Crab is a good source of lean protein that delivers all of the nutritional benefits of seafood without the fishy aftertaste. Cooked crab meat, or crabmeat, can be found fresh, frozen, or canned, and is commonly available in Dungeness and Alaskan King varieties. In addition to real crab meat, imitation crab meat, the stuff commonly found in seafood salad, crab cakes, and California sushi rolls, is easily found at major grocery stores. Also known as surimi, imitation crab meat known as is made from real seafood, most commonly pollock, and is also a good source of lean protein.

Nutrition: A 3-ounce serving of cooked crab meat provides 16.5 grams of protein ⁽¹⁰⁾.

7. Tempeh

Tempeh is made of pressed fermented soybeans and has a firm texture and slightly nutty taste. Tempeh is one of the best sources of vegetarian protein and is also a source of beneficial bacteria in the form of probiotics. Much like tofu, tempeh makes a wonderful protein-packed addition to any salad or bowl and can be prepared by grilling, steaming, roasting, or pan-frying.

Nutrition: A 3-ounce serving of cooked tempeh provides 16.2 grams of protein ⁽¹¹⁾.

8. Edamame

Edamame are immature green soybeans and are a hearty and high-protein topping for a salad. They are one of the few sources of vegetarian protein that contain all essential amino acids and are also a great source of fiber. Shelled edamame beans can be added to a green salad or mixed with grains or lentils to make a filling, make-ahead salad.

Nutrition: A 3/4-cup serving of shelled edamame provides 13.8 grams of protein ⁽¹²⁾.

9. Lentils

Lentils are a good source of plant-based protein and fiber and come in a wide variety of types and colors. Although they can be used as a topping to a leafy green salad, lentils work particularly well in a make-ahead lentil salad as they can last for days dressed in the fridge. When adding lentils to a salad it’s best to cook them al dente to ensure they still have a little bite to them to avoid a mushy salad topping.

Nutrition: A 3/4-cup serving of cooked lentils provides 13.4 grams of protein ⁽¹³⁾.

10. Boiled Eggs

Whether they are soft-boiled or hard-boiled, eggs are an inexpensive and convenient source of protein that works well in green salads, bean salads, potato salad, and grain salads alike. All varieties of eggs are a good source of protein, a rich source of healthy fats, and provide over a dozen essential nutrients ⁽¹⁴⁾. While you can certainly cook eggs at home, hard-boiled eggs are also easily found at all major grocery stores, making them a great no-cook protein source.

Nutrition: A serving of 2 large, hard-boiled eggs provides 12.5 grams of protein ⁽¹⁵⁾.

11. Deli Meat

Deli meat often gets a bad rap; however, it is a delicious and convenient way to quickly add protein to a salad for a healthy lunch. Whether it’s turkey, chicken, ham, or beef, a few slices of deli meat can easily take the protein content of any salad from moderate to high, like a chopped Italian deli salad. When shopping for deli meat, be sure to read the label and opt for versions with limited additives, preservatives, and lower sodium content.

Nutrition: A 3-ounce serving of sliced turkey provides 11.5 grams of protein ⁽¹⁶⁾.

12. Beans

Be they black, white, or kidney, beans are a source of vegetarian protein and another great protein for salad. Whether you want to make them the base of the salad or a topping to one, beans add a much-needed boost of protein and fiber to any meal. Although cooking beans from scratch is a much more economical choice, canned beans are equally as nutritious as dry beans and can help to save you a lot of time in the kitchen.

Nutrition: A 3/4-cup serving of cooked black beans provides 11.4 grams of protein ⁽¹⁷⁾.

13. Chickpeas

Along with beans and lentils, chickpeas are a member of the legume family and a source of vegetarian protein and fiber. Albeit their overall protein content is low compared to their carbohydrate content, every bit of protein counts and helps to increase protein intake. Although often consumed cold in salads, chickpeas can easily be toasted or baked to create a crispy and crunchy protein topping for a salad.

Nutrition: A 3/4-cup serving of cooked chickpeas provides 10.9 grams of protein ⁽¹⁸⁾.

14. Cheese

Whether you choose to make it the star of the show, like in a grilled halloumi salad or burrata salad, or a condiment paired with other sources of protein, cheese is a great way to add protein to a salad. Gram per gram, Parmesan, Gruyere, and Swiss cheese are the highest protein cheeses. Although non-dairy cheese is a great alternative for individuals with allergies or following a plant-based diet, they do not provide the same amount of protein as traditional cow or goat milk cheese.

Nutrition: A 1-ounce serving of parmesan cheese provides 10.1 grams of protein ⁽¹⁹⁾.

15. Tofu

Made from condensed soybean curd, tofu is one of the most popular sources of vegetarian protein. Unlike some plant proteins, tofu contains all essential amino acids, although not in the same ratios as animal protein, and it is often considered a more optimal source of vegetarian protein ⁽²⁰⁾. In addition to protein, tofu is also a source of carbohydrates and fat. Tofu is available in soft, firm, and extra-firm formats, and can easily be sliced and grilled, baked, or roasted, making it a great way to add protein to a salad.

Nutrition: A 3-ounce serving of extra-firm, cubed tofu provides 8.0 grams of protein ⁽²¹⁾.

16. Whole Grains

Compared to animal proteins, whole grains are not a substantial source of protein or a complete protein; however, they remain a good option for vegetarians or individuals following a plant-based diet. Of all whole grains, wheat berries, teff, and amaranth are the highest protein grains. Much like beans, lentils, and chickpeas, whole grains such as farro, brown rice, and quinoa work well as a topping or a base to add protein to a salad.

Nutrition: A 3/4-cup serving of cooked Kamut provides 8.0 grams of protein ⁽²²⁾.

17. Nuts and Seeds

Although primarily sources of fat, nuts and seeds do contain moderate amounts of protein and can be used to add protein to a salad. Comparatively speaking, peanuts, almonds, and pistachios are the highest protein nuts, and hemp seeds, pumpkin seeds, and sunflower seeds are the highest protein seeds. To help mitigate excessive calorie intake, nuts and seeds are best paired with another source of protein, as they are rich sources of healthy fats and, when consumed in excess, can quickly increase calorie intake.

Nutrition: A 1-ounce serving of raw peanuts provides 6.7 grams of protein ⁽²³⁾.

18. Bacon

Although vilified as a dietary evil, bacon is a good source of healthy fats and protein. This cured meat contains 50% monounsaturated fat, the same “healthy” fat found in olive oil, along with 40% saturated fat, 10% polyunsaturated fat, and a moderate amount of cholesterol ⁽²⁴⁾. In fact, meta-analysis studies have not found any independent association between saturated fats and heart disease or reported a significant increase in heart disease mortality or total mortality ⁽²⁵⁾. So, whether you’re only using pork bacon or turkey bacon, a couple of slices of bacon is a great way to add protein to a salad.

Nutrition: A 2-slice serving of cooked bacon provides 5.2 grams of protein ⁽²⁶⁾.

Examples of High-Protein Salad Recipes

• Curried Chicken Salad
• Quinoa Edamame Salad
• Quinoa Chickpea Salad
• Arugula Feta Farro Salad
• Lentil and Quinoa Salad

Digestive enzymes are produced by the body and aid in the digestion and breakdown of food. Some foods contain natural digestive enzymes and may provide further digestive support.

The digestive system is a group of organs that work together to break down and absorb the macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in the food we eat ^{(1, 2)}. The digestive system is made up of the gastrointestinal tract, also known as the GI tract or digestive tract, and the accessory organs, which include the liver, pancreas, and gallbladder. The GI tract is a long, hollow, twisting tube that includes the mouth, esophagus, stomach, small intestine, large intestine, and anus.

The digestive process involves both the mechanical and chemical digestion of food. Mechanical digestion primarily occurs in the mouth and stomach, where food is broken down into smaller particles to more efficiently undergo chemical digestion in the mouth, stomach, and small intestine. Digestive enzymes are integral to chemical digestion.

What are digestive enzymes?

Digestive enzymes are proteins produced by the body that aid digestion ^{(1, 2)}. They are released into the digestive tract through the salivary glands, stomach, pancreas, and small intestine, and help break down food into smaller, absorbable units for energy, growth, and repair. Digestive enzymes convert carbohydrates into sugars, proteins into amino acids, and fats into fatty acids.

Types of Digestive Enzymes

There are three main types of digestive enzymes, amylase, protease, and lipase, which are produced by the salivary glands, pancreas, stomach, and small intestine ^{(1, 2)}.

• Amylase: Breaks down carbohydrates, produced by the salivary glands and pancreas.
• Protease: Breaks down proteins, produced by the stomach, pancreas, and small intestine.
• Lipase: Breaks down fats, primarily produced in the pancreas.

In addition to the primary digestive enzymes, many other types aid in the digestion of various foods, including:

• Lactase: Breaks down lactose, found in dairy products.
• Maltase: Breaks down maltose, a form of sugar.
• Sucrase: Breaks down sucrose, a form of sugar.
• Pepsin: Breaks down proteins.

While the body naturally produces digestive enzymes, certain health conditions can reduce or impair their production, including exocrine pancreatic insufficiency (EPI), chronic pancreatitis, cystic fibrosis, lactose intolerance, and certain metabolic disorders such as diabetes ⁽³⁾.

Low digestive enzyme levels can cause poor nutrient absorption and symptoms of poor digestion, including abdominal pain, bloating, gas, diarrhea, and oily stools ⁽⁴⁾.

Consuming a healthy diet composed primarily of whole foods and minimally processed foods with a good balance of protein, carbohydrates, fats, and fiber is the best way to improve digestion and gut health.

In addition to being produced by the body, some foods naturally contain digestive enzymes, and their consumption can further help to support digestive health. Although there is limited scientific evidence to suggest that enzyme-rich foods significantly improve digestion, many of them are traditionally consumed and used in Ayurvedic medicine.

Foods with Digestive Enzymes

Here is a list of foods that contain natural digestive enzymes that can help improve digestion.

1. Pineapple

Pineapples contain bromelain, a group of digestive enzymes that help to break down proteins, which can be found in the stem and fruit of the pineapple plant. Bromelain, also called ‘pineapple extract,’ can be taken in supplemental form and has been shown to reduce heartburn and act as a nasal decongestant ⁽⁵⁾. Pineapple has a long history of use for medicinal purposes in South and Central America ⁽⁶⁾.

2. Papaya

Papaya contains a natural digestive enzyme called papain. Papain is a proteolytic enzyme that breaks down protein, primarily the peptide bonds in the basic amino acids arginine, lysine, and phenylalanine ⁽⁷⁾. Studies have shown that papaya-based supplements contribute to the maintenance of digestive tract physiology, as well as improve symptoms of IBS ⁽⁸⁾. While much of the research on papain has been conducted with supplements rather than the whole fruit, the consumption of papaya may help with symptoms like bloating, gas, and constipation.

3. Mango

Mangos contain amylase enzymes, a group of digestive enzymes that break down carbohydrates from starches into simple sugars. Amylase generally increases as the fruit ripens, contributing to the changes in texture and taste during ripening. Mangos are also a good source of dietary fiber and water, which can further aid digestion, and the regular consumption of mango has been shown to relieve symptoms of constipation ⁽⁹⁾.

4. Avocado

Avocados naturally contain the digestive enzyme lipase, which aids in the breakdown of fat. Lipase is produced by the pancreas, and, for some individuals, supplemental lipase can aid with the digestion of a high-fat meal ⁽¹⁰⁾. Avocados are also a great source of fiber, providing 4.6 grams of fiber per 1/2 avocado, which helps to add bulk to the stool, prevent constipation, and regulate bowel movements ⁽¹¹⁾.

5. Banana

Bananas contain amylases and glucosidases, two groups of digestive enzymes that break down carbohydrates. Like mangos, the enzymes in bananas increase as the fruit ripens, which contributes to the increase in sweetness as bananas ripen from green to yellow ⁽¹²⁾. The soluble and insoluble fiber in bananas supports regular digestion, and green bananas contain resistant starch, which is a type of fiber that acts as a prebiotic to support gut health. Bananas are also a great source of potassium, which plays a crucial role in the contractions of the digestive tract for regular bowel movements.

6. Raw Honey

Honey, specifically raw honey, contains amylase and protease that can help break down carbohydrates and proteins. Raw honey is unpasteurized, meaning it has not been heated before packaging and has only been strained to separate the honey from impurities like beeswax and dead bees ⁽¹³⁾. In addition to enzymes, raw honey is rich in antioxidants, amino acids, and contains a wide range of vitamins and trace minerals, and has a long history of antibacterial and antiviral use for sore throats and wound healing ⁽¹⁴⁾.

7. Ginger

Ginger contains a cysteine protease enzyme called zingibain. Found in ginger rhizomes, zingibain aids in the breakdown of proteins to amino acids, specifically peptides with a proline residue at the P2 position ⁽¹⁵⁾. Ginger has traditionally been treated as a medicine in Traditional Chinese Medicine and Ayurveda as a treatment for nausea, morning sickness in pregnancy, and motion sickness ⁽¹⁶⁾. Small dosages of supplemental ginger have also been shown to be effective in increasing intestinal motility.

8. Kefir

Kefir is a fermented food that contains a variety of digestive enzymes, including lipases, proteases, and lactases ^{(17, 18)}. It is made by adding kefir grains – small colonies of yeast and bacteria that resemble cauliflower or popcorn – to milk, which ferments to produce a thick and tangy beverage resembling yogurt. The lactases in kefir are particularly beneficial for digestion as they aid in the digestion of lactose, the sugar in milk, which is often poorly digested.

9. Sauerkraut

Sauerkraut is a fermented cabbage dish and contains the digestive enzymes lipase, lactase, and protease ⁽¹⁹⁾. The fermentation process produces lactic acid bacteria which gives sauerkraut its distinctive sour taste and form beneficial bacteria known as probiotics. Many studies have shown that the regular consumption of probiotic foods can improve digestion, potentially reduce the risk of certain diseases, and even improve mental health.

Can you supplement digestive enzymes?

Yes, digestive enzymes can be found in supplemental form and have been shown to aid in digestion ⁽²⁰⁾. Digestive enzyme supplements come in a variety of formats, including over-the-counter and prescription, and contain different combinations of enzymes, including amylase, lipase, and protease.

The only FDA-regulated enzyme replacement therapy is pancreatic enzyme replacement therapy (PERT) and must be prescribed by a medical doctor ⁽²¹⁾. Over-the-counter digestive enzymes are not regulated by the Food and Drug Administration (FDA) in the United States, so dosage, ingredients, and concentrations are not guaranteed. For this reason, it is best to consult with a medical professional or registered dietitian to determine if digestive enzymes, as well as what type and dosage, are a good fit for you.

Is it better to take digestive enzymes or probiotics?

Digestive enzymes should not be confused with probiotics. Digestive enzymes are proteins that break down food into smaller, absorbable units in the digestive tract, while probiotics are beneficial live microorganisms, primarily bacteria and yeasts, that can enhance gut health.

Digestive enzymes supplements are not a replacement for probiotic supplements, and probiotic supplements are not a replacement for digestive enzymes supplements. Neither is inherently “better” than the other; rather, they have different roles and benefits in the body and to our health.

FAQs

Confused about healthy fats and unhealthy fats? You’re not alone. Fats come in many different shapes, sizes, and forms, and are an integral part of a healthy diet. Here is everything you need to know about healthy fats and the best sources to include in your diet.

Types of Dietary Fats

Dietary fats are a macronutrient found in animal and plant foods. Also known as dietary lipids, they are part of a broad class of compounds that include triglycerides, phospholipids, sterols, and waxes. Dietary fat provides 9 calories per gram and is considered an essential nutrient for survival and, therefore, must be obtained from food.

There are 2 primary types of dietary fat: saturated fat and unsaturated fat ⁽¹⁾. Fats are classified by their bond structure, specifically the number of double bonds in their carbon chains. All fats contain a mixture of saturated and unsaturated fats, however, they are classified by the fat type they contain the most.

Saturated Fats

Saturated fats (SFAs) contain no double bonds between their carbon atoms, as the chain is “saturated” with hydrogens, which results in a very straight structure with molecules packed together very tightly ⁽¹⁾. For this reason, saturated fats are generally solid at room temperature, which makes them great cooking fats, given that they are not prone to damage by heat. Saturated fats can be found in long-chain, medium-chain, and short-chain forms, all of which play different roles in the human body, including energy, hormone production, and cell membrane structure ⁽²⁾.

Sources of saturated fat include:

• Cheese
• Butter
• Fatty meats
• Cream
• Lard
• Palm oil
• Coconut oil

Saturated fats have a long history of vilification for being “unhealthy” fats. After research conducted in the 1950s, which suggested saturated fats were to blame for cardiovascular disease, saturated fats became known as “bad” fats and unsaturated fats as “good” fats. This caused major health organizations to suggest individuals replace saturated fats with polyunsaturated fats in the diet, by swapping fatty meats for lean meats, and led to the rise of low-fat and fat-free products in grocery stores, such as non-fat yogurt and low-fat muffins.

Unfortunately, this research was largely based on weak evidence from limited research that lacked context ^{(3, 4)}. As research has progressed, it has become increasingly evident that it is necessary to consider the food source of the fat (i.e., whole food vs. processed food) and the overall dietary context rather than simply focusing on the type of fat consumed (i.e., overall healthy and balanced diet vs. diet high in processed foods and deep-fried foods) ⁽⁵⁾.

Moreover, more recent meta-analysis studies have not found any independent association between saturated fats and heart disease or reported a significant increase in heart disease mortality or total mortality ⁽⁶⁾.

Unsaturated Fats

Unsaturated fats contain one or more double bonds and can be broken down into two sub-categories: monounsaturated fats and polyunsaturated fats. Depending on their bond structure, unsaturated fats have one (mono-) or more (poly-) double bonds in the chain of carbons ⁽¹⁾. Given that not all of the carbons have hydrogens connected to them, this puts a “kink” in the chain, which leaves unsaturated fats liquid at room temperature.

Monounsaturated Fats

Monounsaturated fats (MUFAs) have a single double bond in their structure. There are many types of monounsaturated fats found in our food, with oleic acid being one of the most common ⁽¹⁾.

Similar to saturated fats, monounsaturated fats help to form the structural fats of the human body and are considered healthy. Monounsaturated fats are commonly known as “good” fats because they have been shown to have beneficial effects on cardiovascular disease risk markers by low-density lipoprotein (LDL), also known as “bad” cholesterol ^{(7, 8)}.

Sources of monounsaturated fat include:

• Olive oil
• Olives
• Avocados
• Nuts (peanuts, hazelnuts, cashews, and almonds, etc.)

Polyunsaturated Fats

Unlike saturated and monounsaturated fats, polyunsaturated fats (PUFAs) have multiple double bonds in their structure ⁽¹⁾. For this reason, polyunsaturated fats are the most susceptible to oxidative damage from light, heat, and air, especially in high-heat cooking.

There are two major types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Essential fatty acids (EFAs) are essential because the body cannot produce them, so they must be obtained from food. Omega-3 fatty acids are particularly important for their anti-inflammatory properties, benefits on cardiovascular health and the immune system, and are most efficiently derived from marine-based oils ^{(9, 10)}.

Sources of polyunsaturated fat include:

• Fatty fish
• Seeds (flax seeds, chia seeds, sesame seeds, sunflower seeds, etc.)
• Nuts (walnuts, Brazil nuts, etc.)
• Vegetable oil and seed oils (canola oil, soybean oil, corn oil, etc.)

Vegetable oils, particularly seed oils, have come under great scrutiny due to their high content of omega-6 fatty acids. While omega-6 fatty acids are essential, a high intake of seed oils can increase the ratio of omega-6/omega-3 fatty acids, potentially increasing inflammation. A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many chronic diseases ⁽¹¹⁾.

While the consumption of vegetable oils and seed oils is generally considered safe, when consumed in large amounts as part of a diet high in processed foods, particularly in a calorie surplus, they may be cause for concern.

Health Benefits of Dietary Fats

Dietary fat plays several important physiological roles in the human body, including contributing to energy balance, the metabolism of fat-soluble vitamins A, D, E, and K, cell membrane function, maintenance of structure and integrity of the brain and nervous system, and hormone synthesis ⁽¹²⁾.

How much fat should you eat?

For a balanced diet, fat should make up 20-35% of total daily calorie intake ⁽¹³⁾. For instance, for a 2,000-calorie diet, 400-700 calories should come from fat, which equates to 44-78 grams of dietary fat.

While individuals can benefit from an intake above 35%, a lower fat intake has been linked with lower testosterone in men and hormone imbalance and infertility in women ^{(14, 15)}. Moreover, essential fatty acids linoleic acid (LA) and alpha-linoleic acid (ALA) are widely available in Western diets, specifically inoleic acid, deficiency is possible when fat intakes are chronically below 10% of total calorie intake ⁽¹⁶⁾.

Currently, the Dietary Guidelines for Americans recommends limiting saturated fat intake to no more than 10% of daily calories, which is echoed by governing health bodies internationally.

What are “healthy” fats?

Put simply, healthy fats are fats found in whole foods. All natural dietary fats, including saturated, monounsaturated, and polyunsaturated fats, are essential to the human body and play vital roles.

Foods High in Healthy Fats

Here is a list of foods high in healthy fats:

• Nuts
• Seeds
• Avocados
• Olives
• Eggs
• Oily fish
• Milk
• Yogurt
• Meat
• Tofu

What are “unhealthy” fats?

Trans fats, also known as trans fatty acids (TFAs), are generally considered unhealthy fats. While trans fats naturally occur in foods from ruminant animals, such as red meat and dairy products, industrial trans fats were spawned from the demonization of saturated fats as the food industry looked to create alternatives to foods high in saturated fats, such as butter.

Trans fats were created to engineer vegetable oils, which are low in saturated and high in monounsaturated and polyunsaturated fats, to have better spreadability and a longer shelf life through hydrogenation. Hydrogenation is a chemical process that adds hydrogen to the unsaturated bonds on the fatty acid chains to turn an unsaturated fat into a saturated fat, to produce a solid fat and increase its melting point ⁽¹⁷⁾.

Industrial trans fats have been linked to adverse health outcomes such as systemic inflammation, endothelial dysfunction, arrhythmia, and insulin resistance ⁽¹⁸⁾. While naturally occurring trans fats, found in meat and dairy products from ruminant animals, have neutral health effects in moderate amounts, industrially derived trans fats, derived from vegetable oils, have a more adverse impact on blood lipids ^{(19, 20)}.

The primary sources of industrial trans fats in the American diet are margarines, vegetable shortenings, and processed baked goods.

Overall, limiting unhealthy fats such as industrial trans fats and excessive saturated fats, by replacing saturated fats from rich cuts of meat with lean meats, can help to ensure you’re consuming a healthier and more balanced diet overall.

FAQs