Clear Skin Starts in the Kitchen: The Best Oils (and Fats) to Cook With for Skin, Hormones & Health

You’re watching what you eat. You’re following a skincare routine. But did you know the oil — or fat — you cook with could be affecting not just your heart health but also your skin, hormones, and inflammation levels?

Let’s explore the top cooking oils and fats that nourish you from the inside out — supporting everything from clear skin to hormone balance.

1. Ghee (Clarified Butter)

Best for: Sautéing, frying, roasting

Smoke point: ~485°F

Why it’s a game-changer: Ghee is rich in fat-soluble vitamins A, D, E, and K, which are essential for skin repair, hormone production, and immune health. It also contains butyrate, a short-chain fatty acid that supports gut lining integrity — a major factor in the gut-skin connection.

Because it’s lactose-free, ghee is usually well-tolerated, even by those who are dairy-sensitive. It has a rich, nutty flavor and a high smoke point, making it one of the best fats for high-heat cooking.

2. Avocado Oil

Best for: High-heat cooking, grilling, stir-frying

Smoke point: ~520°F

Why it’s a star: Packed with monounsaturated fats and vitamin E, avocado oil helps support skin hydration, repair, and inflammation balance. It’s incredibly versatile and heat-stable.

3. Extra Virgin Olive Oil (EVOO)

Best for: Low to medium-heat cooking, salad dressings

Smoke point: ~375°F

Skin & health benefits: EVOO is rich in polyphenols and antioxidants, known to fight oxidative stress and inflammation — two major contributors to acne and premature aging.

4. Coconut Oil

Best for: Medium-heat cooking, baking

Smoke point: ~350°F

Why it matters: Contains MCTs for quick energy and antimicrobial properties that may support the gut-skin axis. Use in moderation, especially if you’re sensitive to saturated fats.

5. High-Oleic Sunflower Oil

Best for: High-heat roasting and frying

Smoke point: ~450°F

Why choose it: A better alternative to regular sunflower oil — higher in monounsaturated fats and more stable under heat.

6. Peanut Oil

Best for: Stir-frying, deep frying

Smoke point: ~450°F

Note: Use sparingly if you’re acne-prone, as it’s higher in omega-6s, which can contribute to inflammation.

7. Sesame Oil (Toasted or Regular)

Best for: Finishing oil or low-heat cooking

Smoke point: ~350°F

Bonus: Rich in zinc and antioxidants, sesame oil adds a delicious flavor and supports skin renewal and repair.

Oils to Avoid (or Limit)

• Vegetable oil blends

• Soybean and corn oil

• Refined canola oil 

These tend to be high in omega-6s, prone to oxidation, and pro-inflammatory, which can worsen breakouts and disrupt hormonal balance.

Why Smoke Point & Stability Matter

Oils that are overheated can oxidize and produce free radicals, damaging cells and skin. Choose oils based on:

• Cooking method

• Heat level

• Nutrient preservation

Final Thoughts

Your skin reflects your inner health — and your cooking oil choices can either help or hinder your journey to glowing skin and balanced hormones.

By choosing nourishing fats like ghee, avocado oil, and olive oil, you’re giving your body the tools it needs to:

• Reduce inflammation

• Support hormone production

• Heal the gut-skin barrier

• Promote radiant, resilient skin