What Kind of Oil is Anti-Inflammatory?

November 20, 2025 •

4 min read

According to a 2021 study, consuming olive oil daily can significantly decrease markers of inflammation like C-reactive protein (CRP) and interleukin-6. Several types of oil are anti-inflammatory, primarily those rich in healthy fats and antioxidant compounds that work to reduce the body's inflammatory response.

Quick Summary

Different oils contain varying fatty acid profiles that influence inflammation. This article examines cooking and essential oils with potent anti-inflammatory properties, focusing on nutrient composition, benefits, and proper usage for both dietary and topical applications.

Key Points

Fatty Acid Balance: Prioritize oils rich in monounsaturated fats and omega-3s, like olive and flaxseed oil, to balance the omega-6 heavy modern diet and combat chronic inflammation.
High-Heat Cooking: Use high smoke-point oils like avocado oil for cooking methods requiring higher temperatures to prevent the formation of inflammatory free radicals.
Cold Application: Preserve the delicate omega-3s in flaxseed and walnut oils by using them for cold applications like dressings and dips, as heat can degrade their beneficial properties.
Topical Relief with Caution: Dilute essential oils such as lavender and ginger with a carrier oil for safe topical application to soothe localized pain and inflammation.
Check Processing Methods: Choose cold-pressed or extra virgin oils, as these minimally processed options retain more of their natural antioxidants and anti-inflammatory compounds.
Limit Inflammatory Oils: Reduce your intake of oils high in omega-6s, including corn, soybean, and generic vegetable oils, which can exacerbate inflammation when consumed in excess.

Understanding the Link Between Oils and Inflammation

Inflammation is a natural and necessary bodily process that helps fight infection and heal injuries. However, when it becomes chronic, it can lead to serious health issues, including heart disease and autoimmune disorders. The fatty acid profile of the oils we consume plays a significant role in influencing this inflammatory response.

Not all fats are created equal. Omega-3 fatty acids, found in certain oils, are known for their protective anti-inflammatory effects, while an overabundance of omega-6 fatty acids can promote inflammation. Modern Western diets often contain an unbalanced ratio, making it crucial to choose the right oils to help restore equilibrium. Cold-pressed oils, which are extracted without heat or chemicals, tend to retain more of their beneficial antioxidants and nutrients, making them a superior choice for an anti-inflammatory diet.

Top Anti-Inflammatory Oils for Cooking and Consumption

For daily culinary use, certain oils offer powerful anti-inflammatory benefits due to their high content of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs).

Extra Virgin Olive Oil (EVOO): A cornerstone of the Mediterranean diet, EVOO is rich in oleic acid and potent antioxidants, particularly oleocanthal. Oleocanthal works similarly to nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen by blocking inflammation-related enzymes. It is best used for low to medium-heat cooking or as a finishing oil to preserve its antioxidant properties.
Avocado Oil: Known for its high smoke point and mild flavor, avocado oil is another excellent choice for high-heat cooking like sautéing and grilling. It is packed with monounsaturated fats and vitamin E, an antioxidant that helps protect cells from oxidative stress and inflammation.
Flaxseed Oil: This oil is the best plant-based source of omega-3 alpha-linolenic acid (ALA). Because of its very low smoke point, it should never be heated and is best used for cold applications like salad dressings, dips, and smoothies to reap its full anti-inflammatory benefits.
Walnut Oil: Rich in omega-3 ALA and polyunsaturated fats, walnut oil can help lower C-reactive protein (CRP), a marker of body-wide inflammation. Like flaxseed oil, it has a delicate flavor and is best used unheated in dressings and marinades.

Anti-Inflammatory Essential Oils for Topical Use

Essential oils, which are highly concentrated plant extracts, are not for ingestion but can be diluted with a carrier oil and applied topically to help soothe localized pain and inflammation.

Lavender Essential Oil: Well-known for its calming properties, lavender oil contains compounds like linalool that possess powerful anti-inflammatory and analgesic effects. When diluted, it can be massaged onto the skin to ease joint inflammation and muscle soreness.
Eucalyptus Essential Oil: This oil's primary component, eucalyptol, has been extensively studied for its anti-inflammatory properties. It provides a cooling sensation and can reduce swelling and aches when applied topically.
Ginger Essential Oil: A 2016 study recognized the use of ginger essential oil for relieving arthritis pain, while its potent antioxidant properties are beneficial for reducing inflammation. It can be diluted and massaged into sore muscles or added to a warm bath.
Frankincense Essential Oil: With a long history in traditional medicine, frankincense oil has potent anti-inflammatory effects that may help with conditions like arthritis. When diluted with a carrier oil, it can be applied to affected areas.

A Comparison of Anti-Inflammatory Oils


Oil	Type of Fat	Best Use	Smoke Point	Key Anti-Inflammatory Compound	Notes
Extra Virgin Olive Oil	Monounsaturated	Low-med heat cooking, dressings	~350°F	Oleocanthal, Oleic Acid	Potent antioxidants, avoid high heat.
Avocado Oil	Monounsaturated	High-heat cooking, grilling	~520°F	Oleic Acid, Vitamin E	Versatile, rich in antioxidants, excellent for high temps.
Flaxseed Oil	Polyunsaturated (Omega-3)	Cold use (dressings, smoothies)	Very Low	Alpha-Linolenic Acid (ALA)	Must not be heated, store refrigerated.
Walnut Oil	Polyunsaturated (Omega-3)	Cold use (dressings, finishing)	Low	ALA, Polyunsaturated Fats	Good source of omega-3s, delicate flavor.
Essential Oils (Lavender, Ginger)	N/A (Highly Concentrated)	Topical Use (Diluted)	N/A	Linalool, Antioxidants	Not for ingestion, dilute with a carrier oil.

Potential Risks and How to Choose the Right Oil

While beneficial, it's important to use oils correctly to avoid negative effects. For cooking, consider the smoke point of the oil. Heating an oil past its smoke point can create harmful compounds and free radicals, which can contribute to inflammation. High omega-6 oils like corn, soybean, and sunflower oil should be limited as an imbalance of omega-6 to omega-3 can promote inflammation. For topical essential oils, always perform a patch test to check for skin sensitivity before applying to larger areas. Always dilute essential oils with a carrier oil like jojoba, almond, or coconut oil. When shopping, look for terms like "cold-pressed" or "extra virgin" to ensure the oil has been minimally processed and retains its beneficial compounds.

Conclusion

For an anti-inflammatory diet, the best choices include cooking oils high in monounsaturated fats and omega-3s, such as extra virgin olive oil, avocado oil, and flaxseed oil. The key is to use them appropriately—avocado oil for high heat, EVOO for low heat and dressings, and flaxseed oil unheated. For targeted topical relief, diluted essential oils like lavender and ginger offer natural analgesic and anti-inflammatory properties. By making conscious choices about the oils you use, you can better support your body's health and minimize chronic inflammation. Always consult a healthcare professional for personalized dietary advice, especially if you have chronic conditions or are considering internal use of essential oils.

Frequently Asked Questions

Extra virgin olive oil (EVOO) is often considered one of the best oils for an anti-inflammatory diet due to its high content of monounsaturated fats and powerful antioxidants, especially oleocanthal.

No, not all anti-inflammatory oils are suitable for cooking. Oils like flaxseed and walnut oil have low smoke points and should only be used in cold dishes, while avocado and refined olive oil are better for higher heat.

These oils work by providing healthy fats and antioxidants that combat inflammation at a molecular level. For example, the oleocanthal in olive oil blocks enzymes involved in inflammation, similar to ibuprofen.

Essential oils are highly concentrated and generally not safe for ingestion unless directed by a qualified healthcare practitioner. They are primarily intended for topical use when diluted with a carrier oil or for aromatherapy.

You should limit or avoid oils high in omega-6 fatty acids, such as corn, soybean, and generic vegetable oils, as excessive consumption can promote chronic inflammation.

The research on coconut oil's anti-inflammatory properties is mixed. While it contains some beneficial fats, a meta-analysis showed no significant effect on markers of inflammation and it may raise cholesterol levels.

Good carrier oil choices include jojoba oil, sweet almond oil, and coconut oil. These oils help to safely dilute the potent essential oils and facilitate absorption into the skin.