If you’ve been anywhere near the internet lately, you’ve probably heard that seed oils are toxic, inflammatory, or, my personal favourite, “the new smoking.”
Relax. Let’s cut through the noise, break down the real pros and cons of seed oils, compare them to fish oil, and explain why seed oils have become the latest health villain (even though they’re not actually murdering you in your sleep).
What Are Seed Oils?
Seed oils are exactly what they sound like. Oils extracted from seeds. The most common include:
- Sunflower oil
- Canola oil
- Soybean oil
- Safflower oil
- Grapeseed oil
- Cottonseed oil
They’re rich in omega-6 fatty acids, particularly linoleic acid, which is actually essential for human health. Yes, essential. Your body needs it, but in the right amount. These fats play a role in brain function, skin health, and cell structure, but like anything, the dose makes the poison
The Benefits of Seed Oils (Yes, There Are Some)
Despite the current demonisation, seed oils do have their place:
- Essential fatty acids – provide omega-6s your body can’t produce on its own.
- Cost-effective & widely available – easy to use in large-scale cooking.
- Plant-based fat source – good for those avoiding animal products.
- Certain seed oils (like flaxseed or pumpkin seed) are actually loaded with nutrients when cold-pressed and unrefined.
The Downsides of Seed Oils
Here’s where things start to heat up, literally:
- Omega-6 overload: Modern diets are drowning in omega-6s (up to 20:1 ratio vs. omega-3s), which can promote inflammation if not balanced out.
- Heavily processed: Most seed oils go through high-heat, chemical extraction methods that damage the oil and strip nutrients.
- Oxidation risk: When overused in cooking or stored poorly, they oxidise which leads to cell damage and increased inflammation.
- They’re in everything junky: Crisps, fried food, fast food, frozen crap and THAT my friends, is the real issue.
Enter: Fish Oil
Fish oil comes from cold-water fatty fish and is rich in EPA and DHA, which is the bioavailable omega-3s your body thrives on.
Benefits:
- Anti-inflammatory powerhouse
- Supports brain health, heart health, mood, and joints
- Counters the omega-6 overload common in Western diets
- Heavily researched, well-tolerated, and effective
But don’t buy the cheap stuff. Quality is key here. You want a high-quality, triglyceride-form fish oil with third-party testing for purity.
Why People Think Seed Oils Are Killing Them
Let’s break down the hype machine:
1. They’re Everywhere in Processed Food
The same foods that wreck your gut and waistline are LOADED with refined seed oils. Guilt by association.
2. Omega-6 Misunderstanding
Omega-6 is not the villain. Imbalance is. Your body needs both omega-6 and omega-3s. The issue is we’re getting 20x more omega-6 than we need.
3. Bro Science Meets Influencer Rage
Social media is great at yelling “TOXIC!” but it’s not so great at nuanced nutrition. Yes, oxidised oils are bad. No, that doesn’t mean your salad dressing is killing you.
Final Thoughts: What You Should Actually Do
You don’t need to go full oil-abolitionist. You just need to be selective.
Do this:
- Choose cold-pressed, unrefined seed oils (like flax, sesame, or pumpkin) in moderation.
- Avoid refined vegetable oils in fried or ultra-processed foods.
- Prioritise omega-3s: wild-caught fatty fish, fish oil, or algae oil.
- Use fats intentionally, not automatically.
TL;DR
“Seed oils aren’t killing you. But an omega-6-heavy, ultra-processed, sedentary lifestyle might be. Eat smarter, not scared.”
