Palm Oil - What It Is, How to Buy It, and How to Use It
The Golden Elixir from the Tropics, a controversial culinary workhorse with global impact.
Curated by the Cibarious Editorial Team ยท Last reviewed: november 2025
Curated by the Cibarious Editorial Team
Last reviewed: november 2025
Palm Oil
Nutritional values are database estimates.
- 884 kcal
- calories
- 0 g
- protein
- 100 g
- fat
- 0 g
- carb.
Cost: Budget Friendly
Widely available and cost-effective for bulk use.
Other Names: Red Palm Oil, Golden Oil
Category: Oils โ Fruit Oils
Flavor: Mild, slightly fruity, and earthy with a subtle nutty undertone.
Texture: Smooth, semi-solid at room temperature, melts readily when heated.
Recipes: CurriesโขSoupsโขStewsโขFried FoodsโขBaked Goods
Palm Oil
Nutritional values are database estimates.
- 884 kcal
- calories
- 0 g
- protein
- 100 g
- fat
- 0 g
- carb.
Cost: Budget Friendly
Widely available and cost-effective for bulk use.
Other Names: Red Palm Oil, Golden Oil
Category: Oils โ Fruit Oils
Flavor: Mild, slightly fruity, and earthy with a subtle nutty undertone.
Texture: Smooth, semi-solid at room temperature, melts readily when heated.
Recipes: CurriesโขSoupsโขStewsโขFried FoodsโขBaked Goods
Even gastronauts make mistakes sometimes! Cibarious aims for accuracy, but please always check mission-critical intel like allergens and substitutions. See our Terms of Use & Editorial Policy.
Even gastronauts make mistakes sometimes! Cibarious aims for accuracy, but please always check mission-critical intel like allergens and substitutions. Nutritional values are database estimates. See our Terms of Use & Editorial Policy.
Palm oil is the most widely consumed yet fiercely debated vegetable oil on earth. You might be looking it up because you spotted it on ingredient labels everywhere, heard about sustainability concerns, or noticed its unique culinary properties that make fried foods crispier. What many don't realize is that this vivid red-orange oil in its unrefined state is a cornerstone of West African and Southeast Asian cuisines, prized for its rich flavor and unique cooking properties.
This guide will help you understand what palm oil is, how to choose between varieties, where to buy it, and how to use it effectively in your cookingโwith special attention to both culinary benefits and ethical considerations.
Need answers quick or want to dive deep? We've got you covered either way.
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๐ Skip to the deep dive if you're ready to become a palm oil professor, or stick around for the basics if you're just getting your tropical oil feet wet.
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๐ Essential Palm Oil Guide
๐ด What is Palm Oil?
Palm oil has been extracted from the fleshy fruits of oil palm trees for over 5,000 years, first used by ancient West African civilizations before spreading to Egypt, throughout Africa, and eventually to Southeast Asia during colonial periods. In its traditional red form, it features in countless dishes across West Africa, while refined palm oil became an industrial revolution that transformed global food production.
There are two main types of palm oil, distinguished by their source on the palm fruit. Crude palm oil comes from the fleshy mesocarp (outer pulp) of the oil palm fruit and has a distinctive red-orange color rich in carotenoids. Palm kernel oil is extracted from the seeds within the fruit and contains higher saturated fat content, making it useful in confectionery, cosmetics, and soaps.
๐ญ Where is Palm Oil Produced?
Palm oil production has exploded since the 1970s, concentrated in equatorial regions where oil palm trees thrive in hot, humid climates with consistent rainfall. The palm oil industry has dramatically reshaped landscapes in Southeast Asia, where plantation farming has replaced vast tracts of rainforest. Traditional small-scale farming, still practiced in parts of West Africa, produces smaller yields but often with less environmental impact.
The global palm oil landscape is dominated by a few key producers that shape the market:
Biggest Producers
- Indonesia โ Produces over 45 million metric tons annually, accounting for more than half of global supply
- Malaysia โ Second-largest producer with advanced processing and sustainability certification programs
- Thailand โ Rapidly expanding production with increasing yields per hectare
Not all palm oil is created equalโboth in quality and environmental impact. Production methods significantly affect both taste and sustainability.
Best Quality Palm Oil
- West African Red Palm Oil โ Traditionally produced in Nigeria, Ghana, and Sierra Leone. Characterized by intense flavor, deep red color, and typically produced by smaller-scale operations with traditional methods.
- Malaysian Sustainable Palm Oil (MSPO) โ Certified sustainable palm oil with traceability systems, addressing environmental concerns while maintaining quality.
- Organic Red Palm Oil โ Produced without chemical fertilizers or pesticides, often from Ecuador or Colombia, and frequently available in health food stores.
The winner: Why West African Red Palm Oil stands apart from commercially produced versions lies in its traditional processing methods that preserve the oil's natural compounds. In countries like Ghana and Nigeria, small-scale producers often use traditional extraction techniques that maintain the oil's distinctive red color, rich flavor profile, and natural antioxidants. The terroir of West African soils and the specific palm varieties grown there contribute to a more complex flavor profile. Unlike mass-produced palm oil that undergoes extensive refining to remove color and flavor, traditional West African palm oil embraces these characteristics as essential to its culinary identity.
๐ฆ Palm Oil: How It Comes to You
Palm oil appears in various forms, each suited for different culinary applications:
- ๐ด Unrefined Red Palm Oil โ Bold flavor, high in nutrients, ideal for West African stews, jollof rice, and as a flavor base
- โช Refined Palm Oil โ Neutral flavor, high smoke point, perfect for frying and commercial baking
- ๐งช Palm Kernel Oil โ More saturated fat, typically used in confectionery and as cocoa butter substitute
- ๐งด Fractionated Palm Oil โ Separated into liquid olein (for cooking oils) and solid stearin (for margarine and shortening)
- ๐ช Palm Shortening โ Solid at room temperature, used in baking for flaky pastries and as a vegan alternative to lard
๐ฑ Seasonal Product Guide
Palm oil production remains relatively consistent year-round in major producing regions, but seasonal variations do affect quality and price:
- ๐ธ Spring โ Often represents optimal harvesting conditions in Southeast Asia, resulting in higher yields and potentially lower prices.
- ๐ Summer โ Peak production season in most areas, with fresh oil being processed and entering the market; often the best time to buy for freshness.
- ๐ Fall โ Transition period with slightly declining production; quality remains consistent as processing facilities maintain output.
- โ Winter โ Can see production dips in some regions due to seasonal rainfall patterns; prices may increase slightly in response to supply variations.
๐ง How to Choose the Best Palm Oil
When selecting palm oil, focus on both culinary quality and sustainability credentialsโthe best options deliver on flavor while respecting environmental concerns.
Appearance
- Color โ Unrefined red palm oil should have a vibrant orange-red hue; pale color may indicate excessive processing or oxidation.
- Clarity โ Refined oil should be clear without sediment; unrefined oil may naturally have some cloudiness.
- Packaging โ Dark glass or opaque containers protect the oil from light degradation, maintaining nutritional value.
Aroma
- Richness โ Quality red palm oil has a distinctive earthy, fruity aroma that indicates freshness and proper processing.
- Neutrality โ Refined palm oil should have little to no scent; any strong or rancid smell indicates poor quality or spoilage.
- Mustiness? โ Avoid oils with musty or fermented smells that suggest improper storage or processing.
Texture
- Viscosity โ Good palm oil has medium thickness that flows smoothly but not too quickly at room temperature.
- Mouthfeel โ Quality palm oil should feel silky, not greasy or sticky when a drop is rubbed between fingers.
- Solidification โ Palm oil naturally semi-solidifies at cooler temperatures; this is normal and doesn't indicate poor quality.
๐ Sensory Profile
Unrefined red palm oil offers a bold, distinctive flavor that begins with earthy notes and unfolds into a slightly sweet, nutty profile. The initial richness gives way to a complex flavor that some describe as carrot-like or reminiscent of pumpkin. Its mouthfeel is substantial but clean, coating the palate without lingering heaviness. When heated, it releases deeper savory notes that provide a distinctive foundation to dishes. Refined palm oil, by contrast, offers a neutral canvas with virtually no flavor but maintains the high heat stability.
๐งญ Other Factors to Consider
When purchasing palm oil, look beyond basic characteristics to ensure you're getting a product that aligns with both quality expectations and ethical considerations.
- Sustainability Certification โ Look for RSPO (Roundtable on Sustainable Palm Oil), MSPO (Malaysian Sustainable Palm Oil), or ISPO (Indonesian Sustainable Palm Oil) certifications that verify the oil was produced with minimal environmental impact
- Processing Method โ Cold-pressed palm oil retains more nutrients and flavor compounds than oil extracted using heat and chemical processes
- Organic Status โ Organic certification ensures the oil is produced without synthetic pesticides or fertilizers, potentially reducing environmental impact
- Fair Trade Certification โ Indicates better labor practices and fair compensation for workers in the palm oil supply chain
- Country of Origin โ Traditional producing regions like Ghana or Nigeria often provide more distinctive flavors in their unrefined palm oil products
๐ง How to Store Palm Oil Properly
Proper storage is crucial for maintaining palm oil's quality and extending its shelf lifeโparticularly for the nutrient-rich unrefined varieties.
- Unrefined Red Palm Oil โ Store in a dark, cool place for up to 1 year; refrigeration extends shelf life but causes solidification.
- Refined Palm Oil โ Keep in a cool, dry pantry for up to 2 years in a sealed container.
- Opened Containers โ Use within 3-6 months for best quality, ensuring the cap is tightly sealed after each use.
- Bulk Purchases โ Consider transferring to smaller containers to minimize oxidation from repeated air exposure.
๐ Final Thoughts on Palm Oil
Palm oil stands at a fascinating intersection of culinary tradition and modern controversy. Where many see just another cooking oil, chefs familiar with West African cuisine recognize its irreplaceable flavor foundation and remarkable stability at high heat. Try traditional red palm oil in authentic West African stews, use refined palm oil for crisp deep-frying, or explore its role in Southeast Asian dishes where its high heat tolerance shines.
When buying, remember that the most flavorful options are often the most ethically produced onesโsmall-batch, traditional processing methods typically have lower environmental impacts while delivering superior taste. ๐ด
๐ How to Buy Palm Oil: Physical & Online Shopping
๐ What to buy
Preferred Varieties by Region
- West Africa (Ghana & Nigeria) โ โZomiโ or โAlata Samina baseโโdeep burgundy red, unfiltered, with a smoky, nutty aroma. Traditionally used for soups like abenkwan; prized for colour and vitamin E.
- Malaysia & Indonesia โ RBD (refined, bleached, deodorised)โpale straw, neutral taste, high smoke point. Ideal for frying and industrial baking. Look for RSPO-certified on the label.
- Brazil & Colombia โ โDendรชโโorange-red, semi-refined, slightly fruity. Signature oil in Bahian moquecas; softer flavour than West-African red.
What to Look For
- RSPO or CSPO logo = Round-table on Sustainable Palm Oil; helps dodge deforestation-linked product.
- โCrudeโ or โUnrefinedโ on red palm oil = bolder colour and nutrients, but lower smoke point.
- Plastic vs glass: glass slows oxidation; avoid cloudy bottles or rusty caps.
Use-Based Recommendations
- Best for Raw Use โ West-African unrefined red palm oilโdrizzle over beans or plantain for colour punch.
- Best for Cooking โ RBD Malaysianโneutral, 235 ยฐC smoke point, perfect for deep-frying chicharrรณn.
- Budget Pick โ Colombian โaceite de palma refinadoโ in 1 L tinsโoften half the price of African red.
๐ฐ Whatโs a Fair Price?
- Red palm oil (500 ml glass jar): US $6โ9, โฌ5โ7, ยฃ4.50โ6.50, A$8โ11.
- Refined palm oil (1 L tin): US $3โ5, โฌ2.50โ4, ยฃ2.25โ3.75, A$4โ6.
- Red flag: anything labelled โorganic red palmโ under US $4 for 250 mlโusually cut with cheaper oils.
๐งบ Local Shops & Markets
- USA: Whole Foods (sustainable red), Walmart (refined), Latin or African bodegas (dendรช & zomi).
- EU: Carrefour (own-label RSPO), Turkish markets for 1 kg tins, weekend African markets for Ghanaian red.
- UK: Tesco world-food aisle, Brixton Market stalls, Wing Yip cash-and-carry.
- Australia: Harris Farm (red palm oil), Asian groceries for Malaysian 2 L cans.
- South Africa: Pick n Pay (refined), Durban spice markets for Nigerian red.
๐ Online Options
- Amazon US/UK/DE โ search โred palm oil unrefinedโ or โRSPO palm oilโ. Filter by โseller: Ghana/Colombiaโ.
- iHerb โ stocks sustainably sourced West-African jars.
- AfricanFoods.co.uk โ small-batch Ghanaian โZomiโ shipped chilled.
- Shopee (SEA) โ Malaysian โKnifeโ brand 5 L tins, popular with hawkers.
- MercadoLibre (LATAM) โ Brazilian โDendรช da Bahiaโ litre bottles.
Tips for Ordering Palm Oil from Abroad
- Check Shipping Costs โ palm oil is heavy; tins often ship cheaper than glass.
- Check Freshness Guarantees โ look for harvest date within 6 months; ask sellers for COA (certificate of analysis).
- Buy in Bulk โ 3โ5 L tins drop the per-litre price by 30 %; decant into dark glass and freeze extras.
- Check Customer Reviews โ watch for complaints of rancid smell or separated layers.
๐ Where to Look
North America (NA)
- United States โ Whole Foods, Walmart, Latin & African groceries, Amazon, iHerb.
- Canada โ Loblaws โPresidentโs Choiceโ RSPO, T&T Supermarket, Amazon.ca.
- Mexico โ Walmart, mercados de abasto, MercadoLibre โaceite de palma refinadoโ.
Europe, Middle East, and Africa (EMEA)
- European Union โ Carrefour, Kaufland, ethnic Afro-Caribbean shops, Amazon.de/ES/IT.
- United Kingdom โ Tesco, Sainsburyโs, Ocado, Brixton Market, AfricanFoods.co.uk.
- Middle East โ Lulu Hypermarket (UAE), Carrefour (KSA), Israeli health-food chains for red palm.
- Africa โ Shoprite, informal markets in Lagos & Accra for bulk red palm, Jumia for tins.
Asia-Pacific (APAC)
- Oceania โ Coles, Woolworths, Fiji Market (Sydney), Amazon AU.
- East Asia โ Taobao โๆฃๆฆๆฒนโ, Rakuten โใใผใ ๆฒนโ, Korean E-Mart โํ์ โ.
- Southeast Asia โ Every wet market, Shopee, Lazada; look for โminyak sawitโ or โdแบงu cแปโ.
- South Asia โ Big Bazaar, Spencerโs, Amazon.in for branded tins โFortuneโ or โRuchiโ.
Latin America (LATAM)
- Central & South America โ Carrefour Colombia, Extra (Brazil), Jumbo (Chile), MercadoLibre.
- Caribbean โ Massy Stores, roadside stands for homemade red palm, Amazon shipping to Jamaica.
๐ If You Canโt Find It
Canโt locate red palm oil? Sub equal parts ghee + annatto oil for colour and richness. For neutral frying, any high-oleic sunflower works, though youโll miss that faint carrot note. When desperate, check soap-making suppliersโfood-grade refined palm is often sold as 20 kg blocks; split with friends.
๐ง Deep Dive: Palm Oil Beyond the Basics
๐ช Culinary Techniques & Handling
- Heat Management โ Palm oil can withstand high heat (smoke point ~450ยฐF/232ยฐC for refined), making it excellent for deep frying and sautรฉing
- Controlling Flavor โ To reduce the distinctive taste of red palm oil, heat it slightly before adding other ingredients; for maximum flavor, add it at the end of cooking
- Common Mistakes โ Overheating unrefined red palm oil can diminish its nutritional value; storing in clear containers exposes it to light degradation
- Infusion Use โ Pre-infuse palm oil with aromatics like ginger, garlic, and chili for Nigerian-style "base oil" used as a flavor foundation
- Usage Frequency โ Best used fresh for optimal flavor; extended heating can increase bitterness in unrefined varieties
- Regional Twist โ In Nigeria, palm oil is often bleached by heating until it turns clear for certain dishes, creating a unique nutty flavor profile. By contrast, in Malaysian cuisine, palm oil is frequently used in its refined form, prized for its neutral taste that allows spices to shine. Ghanaian cooks typically use unrefined red palm oil to create the distinctive color and flavor base for their palm nut soup (abenkwan).
๐ด How Palm Oil Compares
| Ingredient | Smoke Point | Flavor Profile | Shelf Stability | Common Uses |
|---|---|---|---|---|
| Palm Oil (Refined) | High (450ยฐF/232ยฐC) | Neutral, mild | Excellent (2+ years) | Deep frying, commercial baking, shortening |
| Coconut Oil | Medium-High (350ยฐF/177ยฐC) | Sweet, coconutty | Very good (2 years) | Baking, tropical cuisines, cosmetics |
| Red Palm Oil (Unrefined) | Medium-High (392ยฐF/200ยฐC) | Earthy, nutty, complex | Good (1 year) | West African stews, flavor base, color agent |
| Palm Kernel Oil | High (450ยฐF/232ยฐC) | Neutral, mildly nutty | Excellent (2+ years) | Confectionery, cosmetics, commercial food |
This comparison highlights palm oil's exceptional heat stability and shelf life compared to similar tropical oils, explaining its popularity in commercial food production and deep-frying applications. The distinct differences between refined and unrefined varieties also showcase its versatility across different culinary traditions.
๐ Substitutions: Palm Oil's Stand-Ins
When you need to replace palm oil, consider these alternatives based on your recipe needs:
- Coconut Oil โ Replicates the texture and stability but adds coconut flavor. Works well in baking and some Southeast Asian dishes where the tropical notes are complementary.
- Shea Butter โ Provides similar texture and melting properties for cosmetic applications and some West African dishes, though with a different flavor profile.
- Avocado Oil โ Offers comparable high heat stability for frying and sautรฉing but lacks the distinctive color and flavor of red palm oil.
| Substitute | Ratio | Notes |
|---|---|---|
| Coconut Oil | 1:1 | Best in baking; solidifies below 76ยฐF like palm oil |
| Canola + Red Food Coloring | 1:1 + few drops | Mimics appearance for recipes where color is important |
| 50/50 Butter & Vegetable Oil | 1:1 total volume | Good substitute for palm oil in baking applications |
๐ฅ Pairings: Palm Oil's Best Friends
Red palm oil creates memorable flavor combinations that form the backbone of several culinary traditions:
- Scotch Bonnet Peppers โ The fruity heat of these chilies balances the rich, earthy qualities of palm oil, creating the flavor foundation for many West African stews and sauces.
- Fresh Ginger โ The spicy brightness cuts through palm oil's richness while creating a warm aromatic base. This pairing stars in Nigerian pepper soup and Ghanaian groundnut stews.
- Tomatoes โ The acidity creates perfect balance with palm oil's richness, while the oil enhances the fruit's natural sweetness. Essential in jollof rice and many West African one-pot dishes.
๐ฌ Why Palm Oil Works: The Science & The Magic
Palm oil's unique chemistry explains both its culinary utility and health considerations:
- High Stability โ Contains balanced fatty acid profile (roughly 50% saturated, 40% monounsaturated, 10% polyunsaturated), making it resistant to oxidation and rancidity
- Vitamin Richness โ Unrefined red palm oil provides beta-carotene (15 times more than carrots) and tocotrienols (vitamin E compounds), offering antioxidant properties
- Cooking Performance โ High smoke point comes from saturated fat content, while semi-solid state at room temperature from triglyceride structure makes it valuable in food formulations
- Nutritional Balance โ Contains no cholesterol and no trans fats when unhydrogenated, but high saturated fat content (around 50%) suggests moderation in consumption
๐ Cultural Significance
- Traditional Medicine โ Used in West African folk medicine as a digestive aid and for vitamin A supplementation in areas prone to deficiency
- Ritual Importance โ In parts of Nigeria and Ghana, palm oil is used in offerings to ancestors and deities, symbolizing wealth and fertility
- Colonial Impact โ European colonizers established vast plantations in Southeast Asia in the 19th century, transforming it from a regional West African ingredient to a global commodity
- Cultural Identity โ Remains integral to West African cuisine despite global controversies; dishes like Ghanaian palm nut soup (abenkwan) and Nigerian egusi soup define regional cooking
- Modern Sustainability Debate โ Has sparked global discussions about balancing economic development, traditional foodways, and environmental protection
- Culinary Diaspora โ West African immigrants worldwide maintain traditional palm oil dishes as cultural touchstones, adapting recipes with available ingredients
๐บ๏ธ Global Footprint
From its origins in West Africa to its dominance in Southeast Asian economies, palm oil tells a story of culinary migration. In Nigeria and Ghana, unrefined red palm oil creates the distinctive color and flavor in jollof rice and palm soup. In Indonesia and Malaysia, it's a neutral cooking medium for fragrant rendangs and satays. European and American commercial bakeries rely on its stability and texture for packaged goods, while global food corporations use it in everything from instant noodles to chocolate bars. Traditional medicine practices in China and India incorporate palm oil for its supposed warming properties.
๐ Beyond the Frying Pan: Unexpected Uses of Palm Oil
- Natural Skincare โ Used as a moisturizer and in soap-making for its vitamin E content and ability to treat dry skin
- Leather Conditioning โ Traditional application for protecting and softening leather goods, particularly in West Africa
- Cast Iron Seasoning โ High-stability alternative to vegetable oil for creating non-stick coating on cast iron cookware
- Lamp Oil โ Traditional use in West African oil lamps, providing consistent, bright illumination
๐ต๏ธ Palm Oil Secrets: Fun Facts & Hidden Wonders
- Ancient Egyptian tombs contained palm oil, suggesting trade with West Africa over 5,000 years ago
- The term "palm oil" in colonial West Africa became slang for bribes paid to officials, giving us the expression "greasing palms"
- A single oil palm tree can produce fruit for over 30 years, yielding about 40 kg of oil annually ๐ฑ
- Red palm oil's carotenoid content is so high that consuming large amounts can temporarily give skin an orange tint
๐ Cultural & Literary References
- Chinua Achebe โ "The palm-oil with which words are eaten" (Things Fall Apart, describing how conversation and hospitality go together)
- West African Proverb โ "Palm oil makes the food sweet" (Highlighting its essential role in traditional cuisine)
- Colonial Records โ Mentioned in British trading documents as "red gold," acknowledging its value in pre-colonial West African economies
These references reveal how palm oil has transcended being merely an ingredient to become a powerful cultural symbol and economic force that shaped colonial relationships and continues to influence global trade today.
๐ฑ Ethical & Environmental Considerations
- Deforestation โ Oil palm expansion has driven significant rainforest loss in Indonesia and Malaysia, threatening biodiversity hotspots.
- RSPO Certification โ The Roundtable on Sustainable Palm Oil certifies producers who follow stricter environmental standards, though effectiveness is debated.
- Orangutan Habitat โ Palm plantations have severely reduced habitat for critically endangered orangutans, particularly in Borneo and Sumatra.
- Small-Scale Farming โ Traditional West African production methods often have lower environmental impacts than industrial plantations.
- Carbon Emissions โ Clearing rainforest and draining peatlands for plantations releases significant greenhouse gases.
- Socioeconomic Impact โ Palm oil provides livelihoods for millions of small farmers but has also displaced indigenous communities.
- Alternatives Debate โ Replacing palm oil with other vegetable oils could require up to 10 times more land due to oil palm's high yield efficiency.
- Wildlife Corridors โ Some innovative companies maintain forest corridors through plantations to allow wildlife movement.
โป๏ธ Sustainability Score
Palm oil presents a complex sustainability picture: it's the highest-yielding vegetable oil crop by a wide margin, producing up to 10 times more oil per hectare than alternatives like soybean or sunflower. This efficiency is a double-edged macheteโit means less land needed per ton of oil, but also makes it incredibly profitable to clear forests for plantations. Currently, about 85% of global palm oil comes from Indonesia and Malaysia, where an estimated 8.7 million hectares are plantedโan area larger than the state of Maine that was largely rainforest just decades ago. The good news? Certified sustainable palm oil production has grown to about 19% of global output. The bad news? The other 81% still operates with limited environmental oversight. ๐
Now Send Palm Oil Down the Line
Good cooks don't guess. They share, too!
Help other home chefs discover palm oil and its secrets.
Recipes with Palm Oil
Now Send Palm Oil Down the Line
Good cooks don't guess. They share, too!
Help other home chefs discover palm oil and its secrets.
Recipes with Palm Oil
Sources & Further Reading
Our comprehensive source citations and further reading recommendations are currently being compiled. This section will include academic references, culinary texts, and authoritative resources that informed this article. Check back soon for a curated list of sources to deepen your understanding of this ingredient.