Which oil is best for humans? The healthiest vegetable oil. Vegetable oils for children
There are many types of vegetable oil on the shelves of supermarkets and stores, the “usefulness” of which we determine by its color. However, this is wrong, because some types of oil that are “unusual” to us are much healthier than the generally accepted sunflower oil.
Let's take a closer look at the benefits of different vegetable oils
- Olive oil It is considered the most useful; there is even an opinion that it helps prevent cancer. In fact, olive oil is a leader only in terms of omega-9 fat content and this oil should not be considered the “healthiest” one.
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- Flaxseed oil rich in alpha-linolenic (omega-3) fatty acid and vitamin F, which the human body is not able to produce on its own. Thanks to its components, the oil has anti-aging and wound-healing properties and protects the brain from stroke.
However, flaxseed oil is very finicky: it is sensitive to light and heat, and can be stored for no more than six months.
- Corn oil can easily replace soy and olive oil, great for sauces and salad dressings, as well as for frying. But only unrefined oil is considered useful, which (alas!) is not easy to find in stores.
- Soybean oil has polyunsaturated acids, like fish oil. Many tests have confirmed that the oil does not have genetically modified components, therefore it is rightfully considered safe and is even suitable for frying.
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- Peanut butter, obtained by squeezing walnut kernels, has become popular among nutritionists. Freshly squeezed unrefined oil is a storehouse of useful substances: unsaturated fatty acids, vitamins A, E, C, B, zinc, copper, iodine, calcium, magnesium, iron, phosphorus.
Walnut oil is ideal for dishes of people who are recovering from operations and serious illnesses, and is also recommended as therapy for hypertension, atherosclerosis, coronary heart disease, diabetes, hepatitis, tuberculosis, varicose veins and thyroid diseases. Moreover, this oil is a good means of prevention in conditions of increased radiation.
- Cedar oil rich in fatty acids: linoleic and linolenic, as well as vitamin E. This oil can be used both internally and externally.
This type of oil is suitable for increasing vitality and performance, indispensable for cardiovascular diseases and diseases of the gastrointestinal tract, skin lesions, hypertension, liver problems, stomach and duodenal ulcers. Cedar oil is also used in the treatment of burns and frostbite.
- Peanut butter made from groundnut fruits. The oil contains resveratrol polyphenol, which has antioxidant and antitumor effects. Peanut butter is useful for people with diabetes to lower blood cholesterol and improve liver function.
A special plus for women: peanut butter can activate natural collagen production and normalize estrogen levels.
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- Sesame oil does not have a pronounced odor, tastes good and is used in Asian cuisine. This type of oil has a high calcium content - a tablespoon can get your daily dose.
However, sesame oil does not contain vitamin A and has small amounts of vitamin E.
- Rapeseed oil has an ideal balance of Omega-3 and Omega-6 polyunsaturated fatty acids. This oil is suitable for the prevention of oncology due to the similarity of rapeseed with the female hormone estradiol (the hormone of “readiness for conception”).
- Palm oil- a controversial product extracted from the fleshy part of the oil palm fruit. The oil is rich in provitamin A and tocotrienols, which can cleanse blood vessels.
Among other things, a tablespoon of palm oil contains the daily dose of vitamins A and E.
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- Pumpkin oil rich in stearic, oleic, linoleic and other polyunsaturated acids, vitamins B1, B2, C, P, F, carotenoids, phospholipids, pectin, zinc, selenium.
Thanks to a “bouquet” of useful substances, pumpkin oil improves the functioning of the gastrointestinal tract and liver, stimulates kidney function, reduces the risk of developing chronic inflammatory diseases and is used to treat eye diseases. It is believed that the oil is effective in the treatment of prostate adenoma and prostatitis, and also contributes to a successful pregnancy.
- Grape seed oil- a leader in the content of beneficial vitamin E; just a teaspoon of oil contains the daily requirement. The oil also contains vitamins A, B, C and PP, antioxidants and about 100 other active components.
Grape oil will be needed in the treatment of stomach and duodenal ulcers, inflammation of the bile ducts, urinary tract and joints.
It is worth noting that the oil is well absorbed and has no side effects.
- Camelina oil obtained not from mushrooms, as many might think, but from the seeds of camelina sativum (an annual oilseed plant with strong antioxidant properties). This oil is resistant to oxidation and rich in vitamins A, D, K and E.
However, it does not withstand any heat treatment, so you should not fry it; it is better to add oil to a salad or sauce.
Another positive quality of camelina oil is that it lowers blood sugar and is used to treat diabetes.
For proper nutrition, a person needs vegetable oils. These are the sources and means necessary for the body to absorb fat-soluble vitamins. Vegetable oils differ in the composition of their raw materials, the degree of purification and the features of the technological process. First you need to understand their classification. In our article we will look at the main types of vegetable oils and their uses. Here we note their beneficial qualities and contraindications for use.
Classification of vegetable oils
Origins are classified according to the following criteria:
- Consistency: solid and liquid. Solid ones contain saturated fats. These include (cocoa and coconut) and low-use (palm). Liquids contain monounsaturated (olive, sesame, peanut, avocado, hazelnut) and polyunsaturated (sunflower, etc.) fatty acids.
- Cold-pressed oils (the healthiest) differ according to the method of extraction; hot (the raw material is heated before pressing, as a result of which it becomes more liquid and the product is extracted in a larger volume); obtained by extraction (the raw materials are treated with a special solvent before pressing).
- Types of vegetable oils by purification method:
- unrefined - obtained as a result of rough mechanical cleaning; such oils have a pronounced odor, are considered the most beneficial for the body and may have a characteristic sediment at the bottom of the bottle;
- hydrated - purified by spraying with hot water, they become more transparent, do not have a pronounced odor and do not form sediment;
- refined - oils that have undergone additional processing after mechanical purification and have a weak taste and odor;
- deodorized - obtained as a result of processing with hot steam under a vacuum, they are practically colorless, taste and odorless.
Vegetable oils for food
Vegetable oils are widely used in all areas of human life. Most of them are very useful. Certain types of vegetable oils are used in the manufacture of cosmetics, shampoos, hair masks, etc. Some of them are more used as medicines in folk medicine. And yet, almost all types of vegetable oil are suitable for consumption. They bring invaluable benefits to the body.
Among all existing types, the most useful vegetable oils for food are distinguished. These include those that contain monounsaturated fatty acids (olive, sesame, peanut, rapeseed, avocado and hazelnut). Such fats are considered healthy because they help reduce the amount of cholesterol in the blood.
One of the most common oils, which is in great demand all over the world, is sunflower oil.
The benefits and harms of sunflower oil
Sunflower is the most common and in demand all over the world. It is extracted from oilseed sunflower seeds. In addition to all the beneficial properties that sunflower oil has, its price is one of the lowest compared to other varieties, which makes it also the most affordable. It is only 65-80 rubles per liter.
Sunflower oil is a source of linoleic acid, important vitamins and a whole complex of unsaturated fats, including Omega-6. Its regular use helps to normalize the functioning of all body systems, improves the quality of skin and hair.
Sunflower oil, the price of which is set at one of the lowest levels, is widely used in cooking in the production of mayonnaise, other sauces, baking confectionery, etc.
It is not recommended to consume this product in excessive quantities for people with gallbladder diseases. It contains polyunsaturated fats, which, when heated, form free radicals - extremely dangerous substances for the human body.
Olive oil: beneficial properties for the body
Olive is obtained from the European black or green olive. In its production, different methods of extraction and degrees of purification are used. The most common types of vegetable oils are:
- Unrefined, first pressing - obtained by mechanical pressing of the raw materials. This product is considered the healthiest, ideal for dressing salads and improving the quality and taste of ready-made dishes.
- Refined second pressing - obtained by pressing the raw materials remaining after the first pressing. During the production process, up to 20% extra virgin olive oil is added to it, so it is also very healthy, and when frying it does not form carcinogens, like sunflower oil.
Olive oil has the following properties and characteristics:
- contains twice as much oleic acid as sunflower;
- reduces the amount of cholesterol in the blood;
- used for the prevention of heart and vascular diseases;
- improves digestion;
- necessary for the absorption of fat-soluble vitamins;
- contains monounsaturated fatty acids and Omega-6 in small quantities.
All the benefits of corn oil
Corn is obtained from the germ of corn. In terms of beneficial properties, it surpasses such types of vegetable oils as sunflower and extra virgin olive oil.
A product based on corn germ is useful because:
- is a source of fatty acids (saturated and unsaturated);
- improves brain functions;
- stabilizes the functioning of the endocrine system;
- helps remove cholesterol from the blood.
Soybean vegetable oil
Soy is produced from the seeds of a plant of the same name. It is widespread in Asian countries, where, due to its unique chemical composition, it is considered one of the most useful. Widely used as a dressing for salads and in the preparation of first and second courses.
The benefits to the body are determined by its composition. It contains essential polyunsaturated fats (linoleic acid, oleic acid, palmitic acid, stearic acid), lecithin, Omega-3 and Omega-6, as well as vitamins E, K and choline. This product is recommended for use to improve immunity and speed up metabolism.
Such healthy flaxseed oil
Flaxseed is obtained by cold pressing from flax seeds. Thanks to this cleaning method, it retains all the beneficial properties and vitamins contained in the raw materials. Flaxseed and some other types of vegetable oils are classified as elixirs of youth, having the highest biological value. It is considered the record holder for the amount of Omega-3 fatty acids.
In addition, linseed oil has the following distinctive features:
- lowers cholesterol and blood glucose levels;
- improves metabolism;
- protects nerve cells from destruction;
- increases brain activity.
Sesame oil and its beneficial properties
Sesame is produced by cold pressing roasted or raw sesame seeds. In the first case, the product has a dark color and a strong nutty taste, and in the second, a less pronounced color and aroma.
Useful qualities of sesame oil:
- this is a record holder among other types of oil for calcium content;
- stabilizes the functioning of the endocrine and female reproductive systems;
- contains a unique antioxidant squalene, which increases the body's resistance to adverse conditions and cleanses the blood of toxins and breakdown products;
- ensures the removal of “bad” cholesterol, preventing its deposition in blood vessels.
This product is widely used in Asian and Indian cuisine for pickling foods and salad dressings.
Rapeseed oil: beneficial properties and contraindications for use
Rapeseed is obtained from the seeds of a plant called rapeseed. The product obtained from seed processing is widely used for human consumption. In unrefined form, it contains substances that cause disturbances in the development of the body, in particular, slowing down the onset of reproductive maturity. That is why it is recommended to eat only refined rapeseed oil.
The beneficial properties and contraindications are completely contained in its composition. Its benefits for the body are as follows:
- surpasses olive oil in biochemical composition;
- contains large quantities of vitamin E, polyunsaturated and monounsaturated acids;
- normalizes the functioning of all body systems.
Unrefined rapeseed oil is contraindicated for use, as it contributes to the accumulation of toxins in the body.
Mustard oil and its benefits for the body
Mustard is obtained from the seeds of a plant of the same name. This oil was first produced back in the 8th century, but in Russia it became popular during the reign of Catherine II. The product has a golden color, a pleasant aroma and a unique, rich vitamin composition. Mustard oil contains unsaturated fats, including Omega-3 and Omega-6 and phytoncides, which fight viruses and bacteria during colds.
Mustard oil has bactericidal and anti-inflammatory properties, acts as a natural antibiotic, improves the functioning of the digestive system, improves the composition of the blood, cleansing it.
Palm oil: beneficial and harmful qualities
Palm oil is extracted from the pulp of special fruits. It is generally accepted that it only causes harm to the body. In particular, such oil consists of a large amount of saturated fat; as a result of storage at room temperature, it turns into margarine, and when ingested, it is poorly absorbed, causing stomach upset. Consuming such a product in large quantities can lead to serious disruptions in the functioning of the cardiovascular system, which is not the case with other types of vegetable oils for food.
Among the positive qualities of this product are its antioxidant properties and the ability to improve the condition of skin and hair.
Natural vegetable oils contain vitamins, microelements and other compounds that have beneficial properties for humans.
Grade
The amount and ratio of these substances depends on the product from which the oil was prepared. When choosing oil, you need to take into account not only the advice of friends, but also listen to your feelings. It is important not to chase a fashionable advertised product, but to understand its actual benefits.
Sunflower oil
Sunflower and corn oils do not contain omega-3 fats, but they are high in omega-6 fats. The omega-6 class includes two acids that are important for humans - linoleic and gamma-linolenic. The latter is very important for diabetes, arthritis, skin diseases, and for protection against premature aging. On the other hand, excess consumption of omega-6 fats is one of the causes of premature aging, arthritis and heart disease, so it is important to use moderation. Sunflower oil contains more valuable substances than other oils. It contains 12 times more vitamin E than olive oil. It is very important to eat unrefined sunflower oil. It contains an important anti-cholesterol compound - lecithin. It is not found in refined oil. For reference: vegetable oil does not and cannot contain cholesterol. Cholesterol is a product of animal origin. Therefore, the inscription “No cholesterol” on a bottle of oil is not the tricks of marketers.
Linseed oil
Olive oil does not contain some essential fatty acids for the body, but canola, soybean and flaxseed oils contain them. Omega-3 fats contain three specific essential fatty acids: alpha-linolenic acid, eicosapentaenoic acid (EPA), and docosohexaenoic acid (DHA). The first acid is found in flaxseed oil, and EPA and DHA are found in fish oil and fish from the northern seas. Flaxseed oil contains omega-3 and omega-6 fats in an ideal ratio, which all nutritionists never tire of reminding. The oil is used to prevent cardiovascular diseases and diabetes, has a good effect on the nervous system and vision, and reduces blood pressure. But it is produced in small quantities, and must be used extremely carefully. Flaxseed oil oxidizes very quickly when heated and exposed to air, forming a large number of free radicals. For example, in France the sale of flaxseed oil in bottles is prohibited. Therefore, despite the useful composition, it is better not to take risks and do without this product.
Hemp oil
Hemp oil contains omega-3 fatty acids and vitamins A, B, C and D. However, the amount of omega-6 fats in this oil is several times higher than omega-3. Omega-6 and omega-3 compete with each other - the more omega-6 a product contains, the more difficult it is for omega-3 to be absorbed. For normal metabolism, the ratio of omega-6 to omega-3 in the diet should be from 1:1 to 4:1. Nutritionist Alexey Kovalkov (author of the books “Victory over weight” and “Lose weight wisely”) claims that today this ratio is broken and is 10:1 or 20:1 in favor of omega-6. While we get plenty of omega-6, we don't have enough omega-3 acids.
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Olive oil
The most nutritious oil is obtained from the pulp of olives. It is completely digestible and rich in fatty acids. Olive oil contains 75% monounsaturated oleic acid, which belongs to the class of omega-9 fatty acids. This is three and a half times more than in any other oil. Oleic acid has a beneficial effect on cholesterol metabolism, stimulates the secretion of bile, reduces the risk of stone formation and lowers cholesterol levels in the blood. In addition, olive oil reduces the acidity of gastric juice and protects against gastritis and ulcers. It promotes the absorption of calcium, so it is necessary for children during the period of active growth and for the elderly. Scientists have discovered that virgin oil contains a natural anti-inflammatory agent, similar in effect to an antipyretic. True, to get the benefits of olive oil, you need to choose and store it correctly. Unrefined extra virgin olive oil (called Provençal) and extra virgin olive oil are valued. Its acidity does not exceed 1%, and the lower the acidity, the higher the quality of the oil. Less valuable oil is made from a mixture of olive kernel oil and extra virgin oil. In stores you can find virgin olive oil - a mixture of 20% cold-pressed oil and 80% refined oil. It is easy to distinguish real oil from a fake: put it in the cold for several hours. In natural oil, when cold, white flakes form, which disappear at room temperature.
Pumpkin oil
Milk thistle oil
In addition to fatty acids and vitamins, it contains silymarin, a substance that protects liver cells, and compounds that have an antispasmodic effect. It is used for diseases of the liver and biliary tract, pharyngitis, rhinitis and other diseases. Rejuvenates the skin. Protects against toxic side effects after taking medications.
Cedar oil
Cedar oil contains five times more vitamin E than olive oil. But the most valuable thing in pine nuts is the substance L-arginine. This is an amino acid that helps fight excess weight and regulates metabolism. It is almost never produced in the human body and is responsible for the production of nitrogen monoxide. Nitric oxide acts as a signaling molecule in the nervous system, regulating blood pressure, and supplies the hormone leptin, which is responsible for processing fats, into cells. In addition, nitric oxide increases stress resistance. Under its influence, after midnight, the body produces somatotropic hormone, or growth hormone, which plays an important role in the night metabolism of fats. Pine nuts contain pinolenic acid, which stimulates the production of hormones that suppress hunger (according to research by scientists at the University of California). If you snack on pine nuts, then after half an hour your appetite and the amount of food you eat is reduced by a third.
Walnut oil
Walnut oil contains a rare set of microelements: iodine, iron, phosphorus, cobalt. American scientists conducted a study that confirmed the effect of walnuts on reducing cholesterol levels and the rate of lipid metabolism. Walnuts are the perfect snack during the day. It is advisable to add them to everyday dishes, but in moderation. The daily intake of nuts is 20-28 g.
Sesame oil
Sesame oil contains a lot of calcium, which is easily absorbed by the body. One tablespoon per day increases calcium levels two to three times. All nut oils have a strong aroma, which is why they are popular in aromatherapy and confectionery production. However, they oxidize easily, so they are difficult to store and should not be stocked up for future use.
Grapeseed and apricot kernel oil
Healthy, but too expensive to eat. Mainly used for cosmetic purposes. Grapeseed oil is high in linoleic acid and vitamin E, which help retain moisture in the skin. Like grapes themselves, they are rich in antioxidants and, according to some data, can inhibit the growth of cancer cells. Apricot kernel oil helps synthesize collagen, providing firmness and elasticity to the skin. Used for masks, creams, application to problem areas of the skin, indispensable for baby skin care.
Palm oil
Oil from oil palm fruits is a very difficult product for the liver. If you think it's not on your menu, you're probably wrong. It is added to any confectionery, baked goods, mayonnaise, “light butter”, some types of chocolate, instant noodles and ice cream. Palm oil contains one useful acid - oleic acid. It is almost two times less than in olive oil and almost as much as contained in lard and beef fat. But unlike palm oil, animal fat contains biologically active substances that partially neutralize harmful acids. Therefore, read labels, study the ingredients of products and make sure that there are no products containing palm oil on your table.
When heated, unrefined oil produces toxic components. Therefore, you need to fry and stew food in refined oil, and season salads with unrefined oil, which preserves natural vitamins and other beneficial substances.
Just recently, cigarettes and alcoholic drinks were fashionable. But, thank God, this era has sunk into the past. Nowadays, a healthy lifestyle has become fashionable in all developed countries. Everyone, young and old, became interested in proper physical activity and balanced nutrition. This trend is very commendable, and it has already reached us. One of the main points of a healthy lifestyle is nutrition. It should be balanced and consist exclusively of healthy products. Oddly enough, one of the necessary things in our diet is fats. The best fats are those of vegetable origin. Which oils are healthy and can benefit our body the most?Olive oil
Olive contains most of the vitamins and minerals that our body needs. They are perfectly absorbed by it and benefit all organs and systems. Unlike animal fat, vegetable fat has a positive effect on the activity of the heart and blood vessels, prevents the development of atherosclerosis, cleansing the body of excess “bad” cholesterol. Olive oil can also help treat digestive ailments and strengthen bone tissue. It contains special beneficial acids. These substances are vital for our body, because they are building materials for cell membranes.
Olive oil is an excellent source of oleic acid, which has a particularly beneficial effect on the absorption and subsequent processing of fats of various etiologies. It is thanks to its high content that this product is considered dietary.
Olive oil is very beneficial for the digestive system. It optimizes the activity of the stomach, large and small intestines. This product also has a beneficial effect on the functions of the liver and pancreas. Consumption of olive oil can lead to the healing of ulcers in the stomach or duodenum.
This food product has a mild laxative effect and is often recommended for use in the treatment of hemorrhoids and constipation. Regular consumption of olive oil has a choleretic effect, which helps cure gallstone disease.
Consumption of this substance in food saturates the body with vitamin E and antioxidants. Thanks to this, a pronounced rejuvenating effect is observed. Olive oil prevents cells from fading, it perfectly smooths out small wrinkles and prevents the formation of new ones. As a result, the youth of the skin and its elasticity are preserved for many years. This product is suitable for external use for cosmetic purposes and for the treatment of skin diseases.
Camelina oil
This is not such a common product in our country as olive oil, but its beneficial properties are simply amazing. In its qualities it resembles sesame oil, and its positive qualities are represented by a particularly high content of polyunsaturated acids and vitamin E.
Camelina oil is excellent for preparing vegetable dishes, various salads and sauces for cereals. Even prolonged heat treatment does not lead to its smoking and loss of original taste. This product remarkably normalizes metabolism, prevents inflammatory processes from developing, accelerates wound healing and is actively used in cosmetology.
Coconut oil
This product, if consumed regularly, will help you always be in good shape. Nutritionists say that coconut oil in your daily diet can significantly reduce the likelihood of developing cardiovascular diseases.
This product contains so-called medium acids, which are quite easily digested by our body, after which they are burned inside the liver, becoming energy (just like carbohydrates, but without insulin). Coconut oil is considered especially beneficial for the thyroid gland. This product is quite thick, and when cooking with it, it seems to melt. This oil has a distinct coconut flavor that does not disappear even after cooking.
Linseed oil
This food product holds the record among all oils for the content of Omega3 fatty acids. It is known that a deficiency of these substances in the body is fraught with the development of depression, bronchial asthma, diabetes and even cancer. In addition, a lack of fatty acids provokes rapid aging. Some studies have shown that regular consumption of flaxseed oil is a good prevention of breast cancer. You should not use it for frying; nutritionists advise adding it to various ready-made dishes.
Sesame oil
This oil has a noticeable nutty flavor, which is what gives Asian dishes such a special taste. Its consumption helps lower blood pressure and prevents the development of heart and vascular diseases. In addition, sesame oil is rich in iron, magnesium and calcium. Thanks to these characteristics, it is especially useful for the fair sex. So the same magnesium reduces pain and discomfort during menstruation, normalizes hormonal levels, stabilizes sleep cycles and eliminates PMS symptoms.
3 healthiest oils for the body
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What is the healthiest vegetable oil?
What is the healthiest vegetable oil?print version
Rows of identical bottles are full of the inscriptions \"No cholesterol\", \"Rich in vitamin E\"... And next to them in small letters: \"frozen\", \"hydrated\"... What does this mean? What is the use of this oil, will it smoke in a frying pan, which is better - sunflower, corn or olive? Let's figure it out.
IDEAL FORMULA
Perhaps the most beneficial thing about vegetable oil is its valuable fatty acids.
Almost every oil contains all three types: saturated, mono- and polyunsaturated. The whole difference is in the proportions.
We need saturated acids in small quantities. Their excess is fraught with disruption of fat and cholesterol metabolism and, as a consequence, the risk of atherosclerosis and coronary heart disease. There are many of them in peanut, palm, and coconut oil. Unsaturated fatty acids, on the contrary, are very useful and regulate metabolic processes in the body. There is especially much talk now about the benefits of polyunsaturated acids - linoleic (omega-6) and alpha-linoleic (omega-3): according to the latest data, they not only prevent the deposition of atherosclerotic plaques on the walls of blood vessels, but also contribute to the destruction of those that already exist. These acids are essential; the body cannot produce them on its own and can only be obtained from food. Vegetable oil is one of the main sources of these acids.
Traditionally, it has happened that we mainly use sunflower, sesame, and corn oils, rich in omega-6 acids, ignoring flaxseed, rapeseed, and walnut oils, which contain a lot of omega-3 acids. Doctors believe that this imbalance causes many health problems. Therefore, you should not limit yourself to one type of oil. You need to try different ones - fortunately, there are plenty of opportunities.
One "but": along with polyunsaturated acids, monounsaturated acids must enter the body, otherwise the level of "good" cholesterol in the blood, from which cell membranes are built, will decrease.
BIG CLEANING
The usefulness of oil depends not only on the raw materials. Much determines the method of spinning and cleaning.
Vitamin E, which manufacturers love to write about, is quite stable, but the less heat treatment, the more of it is retained in the product.
The most “living” oil, containing the maximum of biologically active substances, is that obtained by cold pressing.
This is what they usually write on the labels - \"first spin/cold press\". This oil is only filtered to remove mechanical impurities.
The more polyunsaturated acids, the more delicate the oil: it does not tolerate light and smokes in a frying pan.
An alternative method is extraction; it uses organic solvents. Such oil goes through more than one stage of purification before it reaches the counter, and most of the valuable components are lost in the process.
Unrefined oil can be neutralized (treated with alkali) to increase shelf life. If it has been treated with hot water, the label says "hydrated". The taste of this oil is not so bright, the color is less saturated, some of the beneficial substances are lost - but heavy metals and pesticides that could be contained in the raw materials are also removed.
Refined oil is impersonal: colorless and almost odorless. If it has also been deodorized, you can be sure that, despite the relative preservation of fatty acids, there are practically no vitamins and other valuable substances in it.
The inscription "frozen" means that waxes have been removed from the product. It is because of them that the oil becomes cloudy at low temperatures (in the refrigerator) and does not look very appetizing.
This oil can be either refined or unrefined.
Despite all its advantages, unrefined oil is not suitable for frying - it burns and smokes.
But even with refined oils, not everything is simple: which one to pour into the frying pan depends on the ratio of poly- and monounsaturated acids. The more \"poly-\" (sesame, soy, safflower), the worse the oil tolerates heat.
Therefore, ideally, you need to fry in rapeseed, sunflower, and, best of all, olive oil.
DOSSIER OF ELEVEN
Sunflower.
It’s not for nothing that we love it so much: it contains more unsaturated fatty acids and less saturated fatty acids than other oils. Unrefined oil must be stored in the refrigerator - it is afraid of heat and light. It’s also not worth frying on it - it smokes, but pouring it into vinaigrettes, dressing sauerkraut or herring is a nice thing. Refined oil is suitable for frying and baking, and is often added to sauces. Its record amount of monounsaturated fatty acids makes it an important part of the famous Mediterranean diet.
Scientists claim that this oil helps fight cardiovascular diseases and even prevent cancer. The most useful variety is Extra Virgin, cold-pressed oil. The oil is of the highest quality and has a golden (not greenish!) color.
There are countless options for dishes with olive oil: all Mediterranean cuisine uses it as a base ingredient. It gives a special “southern” taste to salads, pasta sauces, and chops.
Corn.
Contains especially high levels of omega-6 acids and vitamin E. Sold only refined. You can fry it, but it is better to use it in potato and carrot salads and vegetable stews.
Linen.
Champion in omega-3 acid content. Quickly deteriorates from heat and light. Even if you don’t immediately appreciate the specific taste, try mixing it with crushed garlic and seasoning soups and porridge with the spicy mixture, pouring it over boiled potatoes, and adding it to cottage cheese with herbs. By the way, a teaspoon of flaxseed oil at night acts as an excellent laxative.
Pumpkin seed oil.
There are a lot of polyunsaturated acids omega-3 and omega-6, there are vitamins B, PP, C. Does not tolerate high temperatures and light. Its slightly sweet taste is good in meat salads, it is seasoned with fish and vegetable soups, and added to baking dough.
Grapeseed oil.
An excellent source of vitamin E (daily value in one tablespoon!) and omega-6 acids.
The light aroma of grapes does not overwhelm, but, on the contrary, enhances other odors. That's why chefs season green and fruit salads with it and add it to marinades. Resistant to high temperatures, does not smoke when frying.
The composition is similar to fish oil. One of its most valuable elements is lecithin, which normalizes cholesterol levels in the blood. Traditionally used in Japanese and Chinese cuisine: goes well with rice and oriental spices.
Walnut oil.
One of the most expensive, with a delicate aroma. It is added to exquisite sauces and dressings - egg, mustard, to elegant salads with white meat and fresh garden berries, to snacks with cheese and fruit and nut desserts. Lots of omega-6 acids; does not tolerate high temperatures and quickly deteriorates.
Mustard.
Spicy (and not bitter at all!), emphasizes the natural taste of vegetables. Fish and meat fried in this oil turn out especially tasty. It has antiseptic and bactericidal properties, for which many nutritionists call it a ready-made medicine.
Cotton.
Many degrees of purification go through to remove the toxic pigment contained in cotton seeds. But when you fry meat and vegetables in this oil, you get an appetizing crispy crust. Real Central Asian pilaf is prepared using it.
Sesame.
Pronounced nutty smell and pleasant taste. There are practically no vitamins in it, but in excess of unsaturated fatty acids, phosphorus and calcium - an excellent prevention of osteoporosis. Light sesame oil is added to salads with an oriental twist. Meat, chicken, rice, noodles and vegetables are fried in the dark (from roasted seeds).
Information taken from: health.unian.net
Which vegetable oil is the healthiest?
Leonid Chuikov
The one from the nearest private butter churn with the smell of sunflower seeds. They do not have the ability to extract oil with heptyl and flavor rapeseed with the smell of sunflower. And do not make fish oil with the smell of “olive odorless” and “pure flaxseed”.
Vladimir Flakov
Perhaps everyone knows that vegetable oil can be more beneficial than animal fats. On store shelves you can see olive and sunflower, flaxseed and peanut, soybean and sesame oils. It must be said that the properties of vegetable oils are very different. How to choose the healthiest vegetable oil?
Some of these products are a real storehouse of vitamins and polyunsaturated acids that you and I need so much. Others may have virtually no beneficial properties, but they are cheap and suitable for frying food with.
By the way, if you are interested in cedar oil, take a look at the page – Cedar oil
And if you are interested in pumpkin oil, go to the page - Pumpkin oil, benefits
Vegetable oil can be refined (in other words, purified) or unrefined. We prefer refined oil: it does not have a strong odor or pronounced taste, it is transparent, light in color, and there is no sediment in it. But do not forget that the most beneficial vegetable oil for the body is unrefined oil, since it retains many compounds (including vitamins), a considerable amount of which is lost during refining.
For example, to make the oil clear, phospholipids are removed from it - substances that help remove harmful excess cholesterol from the body. Refined oil partially loses vitamin E and carotenoids. And one more, very little-known advantage of unrefined oil is that it lasts longer.
What kind of oil you buy - unrefined or refined - should be indicated on the label. It may also indicate whether the oil has sediment. But information like – “No cholesterol! " and "Contains vitamin E" are just advertising tools: any vegetable oil will contain vitamin E and no cholesterol.
Sunflower oil is considered the healthiest vegetable oil in general. This is a very healthy food product, and, in addition, it is a source of polyunsaturated fatty acids (in other words, vitamin F), which the human body needs for the formation of new cells, the synthesis of hormones, and the normal functioning of the immune system. They make the walls of blood vessels stronger and more elastic, make the body less sensitive to excess ultraviolet rays and radiation, help smooth muscle fibers function, etc.
An extremely valuable, popular and healthiest vegetable oil is olive oil. It is made by squeezing the pulp and seeds of olive berries (the pulp of which, by the way, contains up to 55 percent of the oil!). True, the amount of fatty and polyunsaturated acids in olive oil is relatively small, but this product is better absorbed than many other oils. Olive oil is even indicated for patients suffering from diseases of the digestive tract, liver diseases and gallbladder diseases. Even more, olive oil is recommended for such patients - 1 spoon of oil on an empty stomach - as a choleretic agent. Please note that this applies specifically to olive oil, since a spoonful of sunflower oil can even lead to hepatic colic.
Why olive oil is the healthiest is because this oil is a good remedy for the prevention of diseases of the cardiovascular system. Studies have shown that consuming olive oil has a positive effect not only on the heart and blood vessels, but also on brain function. Oleic acids, which are part of fats, help strengthen memory and have a beneficial effect on mental processes. Olive oil, palm oil, and grape seed oil are rich in such acids.
So it may well be that olive oil is worthy of the title - the healthiest vegetable oil. Moreover, Spanish scientists tested the natural components of highly concentrated olive oil in laboratory conditions. They note that these substances can block the proliferation of cancer cells.
This product has been in particular esteem lately. The range has also expanded significantly: if previously you had to be content with only sunflower products, now, if your financial capabilities allow, you can buy much more exotic products. Which vegetable oil is better, which is the most beneficial for our health? Introducing the 10 leaders.
1. Olive
When answering the question of which vegetable oil is the healthiest, it is simply impossible to ignore olive oil. This is the “king” of Mediterranean cuisine. Greeks, Italians and Spaniards consume it in huge quantities, and this, according to scientists, explains why they suffer from cardiovascular diseases much less often than residents of other European regions.
Olive oil (especially the first cold-pressed one, called extra vergine), contains a lot of unsaturated fatty acids and vitamin E, due to which it has antioxidant properties and helps cleanse the body of waste and toxins. In addition, it reduces the level of “bad” cholesterol and even promotes weight loss.
Olive oil should be consumed cold. It gives salads, dishes with rice and pasta, and seafood a unique taste and aroma.
2. Rapeseed
It is no coincidence that rapeseed is called the “gold of the north”, since the oil made from it can successfully compete with the much more fashionable and “promoted” Mediterranean product. It is characterized by an ideal ratio of omega-6 and omega-3 fatty acids - 2:1, which (attention!) is much healthier than in the case of olive oil.
Rapeseed product has an intense, slightly nutty aroma and a sweetish taste. It is ideal for frying. It is easy to strain, thanks to which dishes prepared with it are 5-10% less caloric compared to dishes fried with other vegetable “brethren”.
Rapeseed oil is an ideal base for preparing sauces that can complement any salad. It is recommended to prepare dressings and dips with his participation.
3. Flaxseed
Not everyone likes its taste and smell, but flaxseed oil is worth introducing into your daily diet. This is an excellent source of substances that have a positive effect, in particular, on the immune and cardiovascular systems. First of all, these are polyunsaturated fatty acids - omega-3, present here in a favorable proportion in relation to omega-6, which in small quantities have a positive effect on the body.
This vegetable oil is best used to enrich salads, sauces or homemade mayonnaise. Some people pour this product over potatoes or cereals, and also season soups (this should be done after cooking).
4. Sesame
The benefits of tiny sesame seeds have been appreciated since ancient times. Not only for its taste, but also for its health-promoting properties, which the plant owes, in particular, to its high content of calcium, magnesium and easily digestible protein.
The most valuable and healthiest vegetable oil from sesame is considered to be the product obtained by cold pressing the seeds. It not only lowers blood pressure, but also slows down the aging process, has warming properties, and has a beneficial effect on the condition of bones and joints.
Sesame vegetable oil with a specific taste and intense brown color is highly valued in Asian cuisine. It enhances the quality of soups, salads, sauces, marinades and meat dishes. But it should not be exposed to high temperatures, so frying it in sesame oil is not recommended.
5. Pumpkin
Thanks to its interesting taste, pumpkin oil is an excellent addition to a variety of dishes: soups, pasta, salads. It goes very well with sheep or goat cheese. In Austria, they enrich desserts (for example, the famous Viennese cheesecake) and ice cream.
6. Sunflower
Which vegetable oil is better? Due to the tendency to highly value the virtues of others, “overseas”, we look for the best somewhere, but not at our fingertips. Therefore, “our” sunflower oil, which has become commonplace, can be underestimated - and in vain.
Sunflower came to Europe in the 16th century in the holds of Spanish ships returning from American expeditions. But only Tsar Peter I became seriously interested in this plant, spread it to Russia and initiated a state research program on its cultivation and use. Therefore, Europe owes it to the Russians for the discovery of sunflower oil, which is still considered one of the healthiest vegetable fats and is the richest source of vitamin E.
Unrefined sunflower oil is also a storehouse of omega-6 fatty acids, but it is characterized by a low content of omega-3 fatty acids.
Another feature of the unrefined “sunny” product is its low smoke point. Therefore, it should not be exposed to high temperatures and used, for example, for frying, if we are talking about health benefits. But you can successfully eat it cold, adding it to salads. It is suitable for adding during cooking and stewing.
7. Avocado oil
The product is highly valued in Central and South America, as well as Australia and New Zealand. Due to its valuable composition (contains many unsaturated fatty acids, vitamin E, folic acid and antioxidants, in particular lutein, which has a good effect on vision), avocado oil is recommended for people who want to avoid serious diseases.
It has a delicate nutty taste and an attractive green color. Ideal as a base for sauces, marinades, as an addition to pasta or steamed vegetables. Healthy vegetable oil, avocado has a very high smoke point, making it suitable for frying, baking and grilling.
8. Walnut oil
They are considered the healthiest of all nuts - due to the highest amount of antioxidants. They also contain large amounts of vitamin E, phosphorus, calcium, magnesium and zinc. The advantage of walnuts and vegetable oil from them is their ability to protect against cardiovascular diseases, reduce blood pressure and the level of “bad” cholesterol, and have a beneficial effect on memory and concentration.
This oil has an interesting nutty taste that can be successfully used in the kitchen. It is ideal for salads, sauces, and is an excellent addition to pancakes and various desserts. However, the product is not intended for frying, because due to high temperature it loses its aroma and acquires a bitter taste.
9. Grape seed oil
Like sunflower, grape is rich in omega-6 fatty acids and poor in omega-3 fatty acids. Such proportions do not inspire enthusiasm among nutritionists, so the grape seed product is not recommended for people suffering from diseases of the cardiovascular system.
Why then, when answering the question of which vegetable oil is better and healthier, do we mention grape oil? The fact is that it is a treasure trove of valuable vitamins (especially K, which is involved in blood clotting processes), and also has antibacterial and antifungal properties.
Grapeseed oil has a very delicate aroma, so after adding it you can preserve the natural taste of dishes. In general, it is suitable for frying, but it is even better served cold, as an addition to salads.
10. Camelina
Contrary to the first impression, it is not related to popular mushrooms, but is related to rapeseed, since it is made from a plant called camelina or false flax.
The composition of fatty acids in camelina oil is better than in other popular products in this category. It contains up to 45% omega-3 fatty acids, which slow down cell aging, protect against cancer and heart attacks, and reduce triglyceride levels in the blood.
Camelina oil has a specific spicy taste, in which notes of onion and mustard are felt. It must be served cold: during heat treatment, its valuable properties are lost. Suitable mainly for salads, it is a tasty addition to cottage cheese, pasta, and porridge. Goes great with onions and garlic.
The answer to the question, which vegetable oil is the healthiest, the best, does not imply the only correct option. Each product is good in its own way from the point of view of both health properties and culinary advantages. Try and rate!
