It should ideally offer a balanced ratio of essential fatty acids, omega-6 (n-6) and omega-3 (n-3), and a and a high smoke point (more than 200°C). “Mustard oil checks nearly all these boxes ...

Each offers health benefits, but you need omega-3 fatty acids the most. Keeping your intake of omega-3, omega-6, and omega-9 fats within a healthy ratio is ... Flaxseed oil -Walnuts -Chia seeds ...