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Palm oil is a vegetable oil extracted from the flesh of the fruit of the oil palm tree (Elaeis guineensis). It’s naturally reddish-orange due to its high beta-carotene content but is often refined to a pale yellow oil for cooking.

Palm oil is widely used around the world for cooking, frying, baking, and as a base in processed foods. It’s also found in cosmetics and industrial products.

There are two main types:

Red (Unrefined) Palm Oil – Nutrient-rich, with a strong flavor and color.

Refined Palm Oil – Neutral flavor, light color, commonly used in cooking and baking.

Health Benefits of Palm Oil (in moderation):

Rich in Natural Antioxidants
Energy Source
Supports Brain Health
Stability for High-Heat Cooking

How to Use in Cooking:

Common Uses:

Deep frying – Excellent stability and crisping power

Stir-frying – Especially in West African and Southeast Asian cuisines

Baking – As a butter substitute or shortening

Soups & stews – Adds depth and richness

Traditional dishes – Used in African, Indonesian, Filipino, and Indian cooking

Cooking Tips:

Red palm oil’s color can stain, so use utensils and pans accordingly.

Mix with other oils like olive or sunflower oil to mellow its flavor.

Store in a cool, dark place to maintain freshness and avoid rancidity.