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WHO Guidelines on Fats and Oils Intake
Fats and oils are vital macronutrients apart from proteins and carbohydrates, necessary for sustaining good health. According to the World Health Organization (WHO), recent recommendations suggest that adults should limit their intake to 30% of total caloric consumption from fats/oils. That means an average requirement of 2000 Kcal, meaning a maximum consumption of 65–70 g of fats and oils. (Ref)
Commercially Available Oils
There are at least a couple of dozen plant-derived edible oils available on the market, but which ones should be consumed regularly?
Is it beneficial to stick to just one variety of oil consistently, or is a blend of oils preferable?
Are abundantly available plant-based oils like sunflower oil, corn oil, or soybean oil sufficient for maintaining optimal health in neurotypical individuals?
Introduction to Fats and Oils
Broadly, there are two main types of fatty acids: saturated and unsaturated fatty acids. (Ref)
Saturated fatty acids make up a significant portion of fats, and they are usually solid at room temperature (21–23°C) due to their molecular structure.
Meanwhile, unsaturated fatty acids form the predominant portion of plant-derived oils and are typically in liquid form at room temperature.
Monounsaturated and Polyunsaturated Fats
Within unsaturated fats, there are two primary kinds: monounsaturated and polyunsaturated fatty acids. As their designation suggests, monounsaturated means there is a single double bond in their molecular structure, whereas polyunsaturated means there are multiple double bonds in their composition. (Ref)
Within the polyunsaturated fats, there are three primary kinds of fatty acids, depending on the role of the double bond, starting from the terminal end (omega end) of the fatty acid.
Omega-3, Omega-6, and Omega-9 Fatty Acids
They are three primary omega fatty acids—3, 6, and 9—with the numerical values referring to the location of the double bond from the tail end (omega end) of the fatty acid chain.
For instance, omega-3 fatty acid is designated as such because the double bond is positioned at the third carbon from the tail end (methyl group end, for those keen on the chemical aspect).
Similarly, omega-6 and omega-9 fatty acids are classified based on the last double bond in their structure, which appears at the 6th and 9th carbon positions, respectively, from the tail end.
All plant-derived oils contain omega-3, 6, and 9 fatty acids in varying proportions.
Among them, omega-9 fatty acid is present in greater amounts compared to omega-3 and omega-6 fatty acids. Omega-9 is a component of MUFAs in plant-based oils and is the dominant contributor among monounsaturated fats. However, despite its abundance, omega-9 fatty acid is not classified as an essential fatty acid for our overall health since our bodies are capable of synthesizing it naturally through biosynthesis.
In contrast, omega-3 and omega-6 fatty acids are categorized as essential fatty acids because our bodies cannot produce them independently—we rely on plant-based sources to meet our nutritional needs.
Scientific findings suggest that omega-3 and omega-9 fatty acids have anti-inflammatory properties, whereas omega-6 fatty acids are pro-inflammatory.
Inflammation is now recognized as a hallmark of several chronic diseases, emphasizing the importance of including a diverse range of anti-inflammatory nutrients in our daily diet. Among these, plant-based anti-inflammatory nutrients are preferred for maintaining not only general well-being but also optimal brain health.
Here, when I mention brain health, I am referring to a broader perspective—not just attention deficit hyperactivity disorder (ADHD) but also various neurological conditions, including Alzheimer’s disease.
Furthermore, a widely accepted notion within the scientific community is that the ideal ratio of omega-3 to omega-6 fatty acids should range between 1:1 and 4:1 for optimal health maintenance.
Commercially Available Seed Oils
Below is a list of widely sold seed-derived oils, with their nutritional significance to be analyzed after the table. The following compilation presents the top 15 commercially available edible seed oils.
| Oil Name | SFA (%) | MUFA (%) | PUFA (%) | Omega-6 to Omega-3 Ratio Range | Phytochemicals | |
| 1 | Flaxseed oil | 9–11 | 18–22 | 66–71 | ~0.3:1 | Lignans, Phytosterols |
| 2 | Pumpkin seed oil | 29–35 | 28–38 | 43–53 | ~0.7:1 | Vitamin E, Phytosterols |
| 3 | Mustard oil | 7–14 | 60–70 | 26–36 | 1:1 to 3:1 | Allyl Isothiocyanate |
| 4 | Canola oil | 7–12 | 60–70 | 30–40 | ~2:1 | Vitamin E, Phytosterols |
| 5 | Rapeseed oil | 7–12 | 60–70 | 30–40 | ~2:1 | Vitamin E, Phytosterols |
| 6 | Hemp seed oil | 10–16 | 47–62 | 30–40 | ~3:1 | Phytosterols |
| 7 | Niger seed oil | 6–8 | 33–45 | 41–55 | ~3:1 | Vitamin E, Phytosterols |
| 8 | Soybean oil | 13–15 | 22–30 | 54–64 | 7:1 to 10:1 | Vitamin E, Phytosterols |
| 9 | Sunflower oil | 10–15 | 20–30 | 60–70 | ~30:1 | Vitamin E, Phytosterols |
| 10 | Sesame oil | 14–18 | 42–50 | 35–45 | ~42:1 | Sesamin, Sesamolin, Vitamin E |
| 11 | Corn oil | 12–15 | 28–39 | 50–62 | ~46:1 | Vitamin E, Phytosterols |
| 12 | Poppyseed oil | 8–10 | 33–39 | 58–68 | ~79:1 | Linoleic Acid, Phytosterols |
| 13 | Safflower oil | 10–13 | 12–15 | 68–78 | ~133:1 | Vitamin E, Phytosterols |
| 14 | Palm oil | 37–50 | 37–50 | 9–15 | ~10:1 | Tocotrienols, Carotenoids |
| 15 | Palm kernel oil | 81–85 | 12–15 | 1–2 | ~10:1 | Lauric Acid, Vitamin E |
From this selection, we observe that common cooking oils such as soybean oil, sunflower oil, and corn oil are high in omega-6 fatty acids, whereas their omega-3 fatty acid content is significantly lower. The omega-3 to omega-6 ratio (1:10–50) is substantially distant from the recommended ratio of 1:1 to 1:4.
From an omega-3 to omega-6 balance standpoint, the best oil is flaxseed oil, followed by mustard oil and canola oil. The plant-derived omega-3 fatty acid, known as alpha-linolenic acid (ALA), undergoes enzymatic conversion into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA are crucial for optimal brain function, in addition to supporting various other bodily organs. Although one tablespoon of flaxseed oil provides approximately 7 g of ALA, its conversion process into EPA and DHA is not highly efficient. It is estimated that a tablespoon of flaxseed oil yields about 700 mg of a combined EPA and DHA mixture, which is comparable to two capsules of 1 g fish oil supplements, each containing approximately 300 mg of EPA and DHA blend.
As a result, medical professionals and nutritionists frequently advise the consumption of fish oil supplements alongside plant-based oils for enhanced cognitive health. However, not everyone requires a fish oil supplement, as their individual condition may not necessitate its inclusion in their dietary regimen. One should consult their doctor or nutritionist before deciding whether to supplement their diet with fish oil, flaxseed oil, or any other plant-based oil.
Hemp seed oil and Niger seed oil are less accessible in regular markets and are relatively costly. They may be included in the diet for their nutritional properties, provided that one can afford them.
Among the next-best oils from the list, mustard seed oil, canola oil, and rapeseed oil rank high based on their overall composition, considering factors such as omega-3/omega-6 ratio, saturated fatty acids (SFA), monounsaturated fatty acids (MUFA), and polyunsaturated fatty acids (PUFA). However, the mustard seed oil is prohibited as a cooking oil in the USA and Western Europe, while it is widely utilized as a primary cooking oil in South Asia and several other countries globally. (Ref)
On the contrary, commonly used oils like soybean oil, sunflower oil, and corn oil are not favoured due to their undesirable omega-3/omega-6 ratio, which is considerably imbalanced. Palm oil and palm kernel oil have excessively high saturated fat content and are not recommended for regular consumption, requiring strict moderation in dietary intake.
Commercially Available Fruit Oils
By now, you might be wondering about the widely known plant-based oil, olive oil—why has it not been included in the previous list? Olive oil is not a seed oil; instead, it belongs to a select category of fruit oils, as illustrated in the following table.
| Oil Name | SFA (%) | MUFA (%) | PUFA (%) | Omega-6 to Omega-3 Ratio | Phytochemicals | |
| 1 | Extra Virgin Olive Oil | 8–14 | 73–80 | 8–14 | ~13:1 | Oleocanthal, Hydroxytyrosol |
| 2 | Avocado oil | 10–15 | 67–70 | 10–15 | ~13:1 | Oleic Acid, Lutein |
| 3 | Coconut oil | 82–92 | 6–7 | 2 | No significant omega-3 | Lauric Acid |
The omega-3 to omega-6 ratio (1:10) in olive oil or avocado oil is not optimal compared to the preferred ratio, yet it is significantly better than many other edible oils. However, the health advantages of extra virgin (unrefined) olive oil and avocado oil stem from their phytochemical composition rather than solely relying on their omega-3 to omega-6 balance.
Additionally, the polyunsaturated fatty acid (PUFA) content in extra virgin olive oil or avocado oil is relatively low (14–15%). As a result, the higher omega-6 to omega-3 ratio in these oils does not pose a major issue in terms of overall health impact.
Coconut Oil Benefits
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The third oil on the list is coconut oil, which deserves special attention. Despite the name ‘coconut’, it is technically a fruit oil. Its composition is entirely different from that of olive oil or avocado oil, and its phytochemistry is distinct as well. Coconut oil is rich in saturated fatty acids (SFA), whereas olive oil primarily contains monounsaturated fatty acids (MUFA).
Coconut oil has been traditionally used across various cultures for centuries. However, in the post-World War era, it was wrongly labeled as an unhealthy fat/oil due to its high saturated fatty acid (SFA) content. Modern research, however, has challenged this misconception.
The saturated fat in coconut oil is not the same as the ones found in seed oils; instead, it consists of medium-chain triglycerides (MCTs). The primary fatty acid in coconut oil is lauric acid, a medium-chain fatty acid, which has been linked to several health benefits.
Currently, coconut oil is being praised for its potential benefits in various aspects of human health, including its positive effects on ADHD and other neurological disorders.
Nut Oils
There are several other edible oils derived from nuts like almonds, pecans, macadamia, and hazelnuts. However, they are not widely consumed as cooking oils, except for peanut oil.
These nuts are typically eaten whole as snacks in small quantities for their nutritional value, rather than being extracted into oils—mainly because nut oils are expensive (with the exception of peanut oil).
Conditions Apply: For optimal nutrition, oils should be consumed in their unrefined form, or at least physically refined to retain their natural properties. Chemically refined oils should be avoided, as they lose a significant portion of their phytochemicals during the refining process.
Additionally, the method of oil extraction plays a crucial role in preserving nutritional quality. It is highly recommended to use cold-pressed oils extracted at low temperatures and slower speeds to maintain their full health benefits.
5 Best Edible Oils for Brain Health: Based on the previous analysis, it is now easier to determine the top edible oils for brain health. The most beneficial seed oils include:
- Flaxseed oil
- Canola oil
- Rapeseed oil
- Hemp seed oil
- Niger seed oil
Meanwhile, the top fruit oils, such as olive oil, avocado oil, and coconut oil, are highly recommended for both general health and brain health.
Since various nuts provide essential oils, they can be included in the diet as snacks to reap their full nutritional benefits, in addition to their other dietary advantages.
The best five edible oils for anyone, including individuals with ADHD, are:
- Flaxseed oil
- Canola oil
- Niger seed oil
- Olive oil
- Coconut oil
It is important to remember that these oils should be cold-pressed and unrefined to preserve their full nutritional value when used in cooking.
As a bonus addition, unrefined mustard oil deserves a mention. It is widely used in many parts of the world without any adverse health reports, particularly when it’s cold-pressed and unrefined. That said, the decision to use mustard oil should be based on personal preference and cultural familiarity.
Oil Rotation or Blending?
It’s important to understand that no single oil can provide complete nutritional support for either general well-being or brain health. Therefore, rotation of the above oils on a weekly basis or blending of different oils may be considered.
For example, you could use flaxseed oil and sesame oil one week, followed by olive oil and coconut oil the next, and so on. This ensures you’re receiving a variety of fatty acids, phytochemicals, and micronutrients that benefit the brain, metabolism, and immune system.
Recommended Daily Oil Intake
When it comes to how much oil you should consume, the answer is: Listen to your body and experiment cautiously.
I’ve already outlined a rough guide earlier, based on the WHO recommendation—which suggests fats and oils should not exceed 30% of total daily energy intake, which is approximately 65–70 g per day for a 2000 kcal diet.
However, individual needs vary based on:
- Age
- Activity level
- Specific health conditions (like ADHD or gut health issues)
If you’re in a hurry or unsure about navigating it on your own, it’s advisable to consult a certified nutritionist or a naturopathic physician, as they often specialize in dietary interventions for ADHD. Regular medical doctors (MDs) may have limited training in nutrition, so working with a practitioner familiar with the food-as-medicine approach can be particularly beneficial.
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