What type of oil should I use on salads?

For salads, olive, sunflower, safflower, flaxseed, or walnut oils are excellent choices. With the exception of extra-virgin olive oil, olive oil has a robust flavor, while sunflower oil (pressed from the seeds) and safflower oil (pressed from a thistle-type flower) have a delicate taste and a lighter texture. If you opt for sunflower oil, you can get either high-oleic sunflower oil, which has monounsaturated levels of 80 percent and above, or the more common linoleic sunflower oil, which is high in polyunsaturates or linoleic acid, an essential fatty acid.

Flaxseed’s rich, nutty taste adds a pleasant flavor to a salad, and it’s a rich source of alpha-linolenic acid (ALA), which your body converts into omega- 3s. It goes rancid quickly—high or even room temperatures destroy its fragile structure -- so keep it in the refrigerator and use it within a few months of opening. Walnut oil is best used uncooked or in cold sauces because it becomes slightly bitter when heated.

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