Top 10 Best Cooking Oils for Babies

Walnuts, also known as English walnuts or the king of nuts, are commonly used by mothers to introduce solid foods to their babies. The oil extracted from walnuts is scientifically proven to contain high levels of Omega-3 fatty acids, which are crucial for supporting both physical and cognitive development in infants.

Studies on children under 7 years old indicate that those who consume Omega-3 from walnut oil have better focus and improved vision compared to those who do not.

Benefits of Walnut Oil:

• Walnut oil is packed with Omega-3, one of the highest in any natural food, with levels five times greater than that in salmon, supporting the brain development of infants and young children.
• The Omega-3 fatty acids in walnuts contribute to maintaining the structural fats in the brain, which make up 60% of the brain's composition. This helps ensure the brain functions properly, boosting memory, cognitive skills, and reducing the risk of depression and behavioral problems.
• Walnut oil also provides essential calcium for bone growth and offers strong antioxidant properties to protect children from environmental toxins.
• Walnut oil aids metabolism, supports digestion, and can improve appetite, ensuring better nutrient absorption and minimizing constipation in children.

Usage Instructions:

• For babies 6-12 months: 1-2 teaspoons per day.
• For babies 1-2 years: 2-3 teaspoons per day.
• For every 4 ounces of prepared food, add 1 teaspoon of walnut oil. If using walnut oil for cooking, avoid temperatures over 160°C or add it after the food has cooled.

Sesame oil is a plant-based oil derived from sesame seeds. While it has a strong aroma, numerous studies have shown that it offers several health benefits.

Benefits of Sesame Oil:

• Sesame oil is highly effective in boosting the body's defense system. Its antioxidant-rich composition helps strengthen the immune system, protecting babies from viruses, bacteria, and seasonal illnesses.
• This oil plays a significant role in reducing the risk of cardiovascular diseases and cancer. Sesame oil, packed with vitamin E, vitamin K, potent antioxidants, and unsaturated fats, is especially beneficial for heart health. Vitamin K also aids in normal blood clotting, preventing excessive blood loss in case of injury.
• Sesame oil helps prevent constipation in children. It not only provides essential nutrients but also promotes better absorption thanks to the enzymes it contains, making it easier for your child’s digestive system to function. For babies struggling with constipation, sesame oil can improve digestion and bowel movements.
• Sesame oil is beneficial for the skin, especially during dry winter months. It can be applied to cracked or chapped skin to soothe and heal. Additionally, it can help treat eczema in some children. The vitamin E and B in sesame oil help hydrate and soften the skin, leaving it smoother and healthier.

How to Use:

• Start by giving only a few drops of sesame oil when introducing it to your baby. Gradually increase to 3-6 grams per day by the time they turn 1 year old.
• You can add a few drops of sesame oil to milk or food, like vegetables, and adjust the amount as needed.
• For children over 3 years old, the daily dose can increase to 10-18 grams.

Fish is one of the best foods for all ages, especially for babies transitioning to solid foods. Rich in essential nutrients such as Omega-3, DHA, and EPA, fish plays a key role in supporting heart health and brain development. As a result, fish-based oils are becoming increasingly popular among parents. In addition to plant oils, moms can also introduce salmon oil to their babies. This healthy oil is packed with protein (28g protein per 120g of salmon), and other vital nutrients including tryptophan, vitamin D, selenium, B-vitamins (B3, B6, B12), phosphorus, and magnesium.

Benefits of Salmon Oil:

• Salmon oil contains two vital Omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are essential for brain development in young children.
• This oil can also help reduce the risk of asthma and respiratory infections in children. Research shows that babies who consume salmon oil daily have a 4-fold reduced risk compared to those who don't. Regular supplementation of salmon oil during the weaning stage promotes heart, nervous, and immune system health.

How to Use:

• Since Omega-3-rich salmon oil is highly sensitive to heat, it’s best to add it to baby food at the right time. After cooking your baby’s meal, wait until the food has cooled to about 50°C before mixing in the salmon oil.
• As your child grows and transitions away from porridge, you can add salmon oil directly to soups or salads.

Flaxseed oil is packed with essential nutrients, including Omega 3, 6, and 9, Alpha-Linolenic acid, EPA, DHA, as well as vitamins B, C, E, and other minerals. This pure oil or flaxseed-based products are highly effective in preventing and treating cancer, reducing cholesterol, alleviating joint pain, and promoting healthy skin. As babies begin to transition to solid foods, they become more active, start teething, and their salivary and digestive systems begin to process solids.

Benefits of Flaxseed Oil:

• Supports the production of hormones and enzymes necessary for the body’s function.
• Boosts metabolism, enhances nutrient absorption, and promotes healthier digestion.
• Helps dissolve essential vitamins and minerals in babies' solid foods.
• Reserves energy, strengthens immunity, and helps babies adapt to sudden weather changes.
• Stimulates appetite, especially beneficial for picky eaters or those who are not fond of solid foods.
• Assists in improving digestive issues such as constipation in young children.

A tip for mothers buying flaxseed oil for their children: If the oil comes in a transparent bottle, it’s recommended to transfer it to an opaque container since sunlight can degrade flaxseed oil. Always tightly seal the bottle after use, as exposure to air can alter its quality. Store the oil in a cool, dark place. Avoid keeping it in the refrigerator.

How to Use:

• For babies on solids, use only 5-10ml per day, divided into three doses. Do not exceed 10ml per day.
• For children over 1 year old, give 10ml per serving, with a maximum of 30ml per day.

Peanut oil in its purest form is a natural food product, making it very safe for babies. It is rich in antioxidants, which help boost a child's immunity, and it also contains essential micronutrients that aid in overall development. Peanut oil is categorized as a high-fat food, with peanuts themselves containing 40-50% fat.

Benefits of Peanut Oil:

• Peanut oil is loaded with antioxidants, especially Vitamin E, including alpha-tocopherol and gamma-tocopherol, which protect the skin from free radicals. This vitamin also promotes overall health and helps maintain skin integrity as children grow.
• Unlike many other vegetable oils, peanut oil contains no cholesterol, which helps prevent heart-related complications, such as arteriosclerosis caused by blocked arteries.
• Peanut oil is rich in monounsaturated fatty acids like oleic acid, which helps raise HDL (good cholesterol) levels. HDL works to eliminate LDL (bad cholesterol), reducing the risk of heart disease and strokes in children.

Usage Instructions: Add a small amount of peanut oil to your baby's porridge or use it for stir-frying food before serving. Start with a tiny amount to let your baby adjust, as their digestive system is still developing and may not handle large amounts of nutrients at once.

Sunflower oil is one of the most nutritionally valuable vegetable oils. It is composed of nearly 90% unsaturated fatty acids, such as palmitic acid, lecithin, carotenoids, tocopherols, and particularly linoleic acid.

Benefits of Sunflower Oil:

• Fatty acids like omega-3 and omega-6 found in sunflower oil, especially linoleic acid, when consumed in moderation, help prevent conditions like arteriosclerosis, artery blockages, high blood pressure, and reduce the risk of heart attack and stroke.
• This oil is also rich in Vitamin E, which helps the body fight oxidative stress, improving immune function and overall health.
• The unsaturated fats in sunflower oil help the liver to eliminate glycogen (a type of sugar in the blood), providing an excellent source of energy for the body.
• The active compounds in sunflower oil can help reduce stress and promote better sleep in children. Amino acids like tryptophan found in the oil produce melatonin and serotonin, two hormones that support a good night's sleep for kids.

Usage Instructions:

• For infants starting solids, add 2.5 ml of oil/fat per meal.
• For babies over 8 months, use 5 ml per meal.
• For children nearing 1 year, use 7.5 - 10 ml per meal.

Canola oil is a type of oil extracted from the seeds of the canola plant. It is widely used around the world, especially in China, but Japan is the country that most commonly uses it as a supplement in baby food.

Benefits of Canola Oil:

• Canola oil contains 10 times more omega-3 than olive oil. Omega-3 fatty acids are crucial for developing nerve cells and retinal health, making it beneficial for cognitive development and improving eyesight in babies.
• The abundance of omega-3 helps prevent blood clotting, reducing the risk of cardiovascular diseases like high cholesterol, heart attacks, and other heart-related issues. It may also help in preventing certain types of cancer.
• Despite its vibrant color, canola oil does not alter the taste of food, making it a great addition to various dishes without changing their flavor.

Usage Instructions:

• For babies under 3 years old: Add canola oil directly to their rice or porridge. Use it 4 times a week, but not more than twice a day. The daily amount should not exceed 4 teaspoons (1 teaspoon = 2.5 ml).
• For children over 3 years old: You can add it to stir-fried or sautéed dishes to enhance flavor. For children over 3 years, use it 4 days a week, with no more than 4 teaspoons per day (1 teaspoon = 2.5 ml).
• Although canola oil is not significantly affected by heat, it is recommended to add it after cooking to preserve the maximum nutritional value.

Olive oil is extracted from the olive tree, a traditional plant native to the Mediterranean region. Olive oil has long been prized by Western countries as a natural gift, renowned for its incredible benefits in cooking, cosmetics, and pharmaceuticals.

The best type of olive oil for babies is extra virgin olive oil. This is the first and coldest oil extracted from olives, without any heating or chemical processing.

Benefits of Olive Oil:

• Olive oil contains linoleic and linolenic acids, the same types of fatty acids found in breast milk, which support brain development and bone growth in babies.
• It is rich in vitamins A, C, D, E, K, and B+, along with potent antioxidants, which help prevent serious health issues like heart disease and cancer.
• Olive oil has anti-inflammatory properties and can act as a mild laxative, helping to prevent constipation in babies. However, it should be used in moderation.
• With its high calorie content, olive oil is often recommended by doctors and nutritionists for premature or underweight babies to help with growth and development.

Usage Instructions:

• For expectant mothers: Olive oil should be used in daily meal preparation and can replace other oils in salads. Pregnant women should consume about 10ml of olive oil daily.
• For babies aged 6-12 months: They can have 10-15ml of olive oil per day, divided into 3 meals, with no more than 5ml per meal.
• For babies over 1 year old: Parents can increase the amount of olive oil in each meal to 10ml, but not exceed 30ml per day.

Gac oil is extracted from the red skin of the ripe gac fruit, which is sun-dried or carefully dried at a controlled temperature to retain the highest quality, ensuring that the B-carotene and other nutrients are preserved. This oil is a common choice for baby food in Vietnam. The red skin around the seeds of the gac fruit contains oils rich in beta-carotene, lycopene, vitamin E, and essential fatty acids.

Benefits of Gac Oil:

• Good for the skin: The high natural concentrations of lycopene, beta-carotene, and vitamin E in gac fruit help promote healthy, smooth skin and protect delicate skin from the harmful effects of sunlight. Lycopene and beta-carotene have been shown to help preserve collagen in the skin, preventing UV-induced damage. Moreover, this component helps naturally reduce skin tissue damage by shielding it from oxidative stress. Even children with eczema have shown significant improvement when using gac fruit extract on their skin.
• Hair and nails: The high levels of lycopene, beta-carotene, and vitamin E in gac fruit help nourish a child’s hair, keeping it shiny and strong while also healing damage to the scalp and hair follicles.
• Eyes: Lycopene, beta-carotene, vitamin E, and vitamin C are essential for maintaining healthy vision. They help protect the eyes from damage caused by UV rays, especially from the lens.
• Additionally, consuming gac fruit provides protein, healthy fats like Omega 3 and 6, carbohydrates, and essential minerals such as zinc and selenium, all of which support overall growth, help prevent infections, and reduce the risk of future illnesses, including cancer.

Usage Instructions:

• If taken directly: 1 drop per day.
• Mix 1-2 drops of gac oil into porridge, soup, or baby food daily.
• Avoid heating gac oil at high temperatures as it can destroy its nutrients.
• When cooking, add 1-2 drops of gac oil to the dish after turning off the heat to preserve its nutritional value.

One popular trend among Vietnamese mothers is adding coconut oil to their baby's porridge. While coconut oil is widely known for its beauty benefits, it also provides essential nutrients that help improve your baby’s digestive system. It contains lauric acid, a fatty acid found in breast milk, which can help reduce the likelihood of illness. Additionally, coconut oil is gentle, making it safe for babies with sensitive skin who might otherwise be prone to allergies.

Benefits of Coconut Oil:

• Coconut oil is very gentle, making it one of the first foods for babies starting solids, without the risk of allergies.
• Coconut oil contains up to 50% lauric acid, a fatty acid present in breast milk. Lauric acid has strong antibacterial properties, boosting a baby’s immune system and helping prevent illnesses.
• Moreover, coconut oil is rich in medium-chain fatty acids, which are easier to absorb than long-chain fatty acids.
• The nutrients in coconut oil also aid in better nutrient absorption, contributing to a healthy digestive system.
• Another advantage is that mothers can easily make pure coconut oil at home, ensuring it’s safe for their babies.

Usage Instructions: To use pure coconut oil, cook the porridge, turn off the heat, then add half a teaspoon of coconut oil. Stir well, let it cool slightly, and serve as usual.