Regular use of good quality vegetable oils, two tablespoons a day, can improve brain and cardiovascular activity, cleanse the body of toxins and toxins, and also increase immunity.
9 Most Useful Vegetable Oils
Currently, there are a large number of all kinds of oils of vegetable origin. And each of them is useful in its own way. But only all vegetable oils contain vitamin F (the collective name for polyunsaturated fatty acids), which prevents the accumulation of harmful cholesterol in the vessels and Oleic acid, which is responsible for building cell membranes and promotes the renewal of damaged nerve cells. In addition, vegetable oils contain important vitamins that promote the breakdown of fats – these are vitamins A and E.
1. Olive oil
Experts in the field of healthy nutrition unanimously agree that olive oil, obtained by crushing olives and extracting oil from the pulp, is perhaps the most useful among all vegetable oils. Olive oil has a beneficial effect on the intestinal microbiota and the prevention of cardiovascular disease.
The inscription extra virgin on the bottle confirms that it contains unrefined extra-class oil. This cold-pressed oil is high in monounsaturated fats and polyunsaturated fatty acids, which helps prevent cancer and type II diabetes.
Olive oil has a lower burn point than other oils, making it ideal as a base for salad dressings and low heat cooking.
2. Avocado oil
It is unrefined, like extra virgin olive oil, but has a higher temperature of burn (or smoke). Thanks to this, avocado oil can be used in baking, for cooking roasts and dishes on high heat. It also has almost no taste, which is very convenient in cooking.
Avocado oil contains both monounsaturated and polyunsaturated fatty acids. It has one of the highest levels of vitamin E and monounsaturated fats among edible oils. And at the same time, very low content of polyunsaturated fats. Its only drawback is its relatively high price.
3. Coconut oil
This oil is very popular among adherents of the keto and paleo diets. It is obtained by pressing fresh or dried coconut meat. Coconut oil is solid at room temperature because it is 90% saturated fat and is also a natural source of medium-chain triglycerides (which help the body absorb vitamins and minerals).
There is no single opinion about the benefits and harms of coconut oil. Some studies show that it can increase good HDL cholesterol levels. The results of others demonstrate its ability to increase bad LDL cholesterol levels as well. Keto dieters prefer coconut oil because it helps them enter the metabolic state of ketosis, where the body starts using ketones (molecules produced from the breakdown of fat) as fuel instead of glucose.
Coconut oil is recommended to be used in moderation. It is suitable for cooking at low to medium heat or for quick sautéing at high heat. In baking, coconut oil can be substituted for 75% of the total in the recipe, as coconut oil has a higher percentage of solid fats.
4. Linseed oil
Derived from flax seeds, this oil is an excellent source of beneficial omega-3 essential fatty acids, which is especially true for vegetarians and vegans. The omega-3s, also known as alpha-linolenic acid (ALA), along with other active ingredients in flaxseed oil, help reduce puffiness. The oil has a beneficial effect on cardiovascular disease, high blood pressure, high cholesterol and chronic inflammation.
This oil is the lowest calorie of all vegetable oils. Nutritionists advise using it to reduce excess weight. In terms of its healing properties, it surpasses all other vegetable oils: it removes toxins from the body, improves immunity, normalizes the functioning of the entire human digestive system (improves liver function, helps treat colitis gastritis, eliminates constipation heartburn, and has an antiparasitic effect).
Flaxseed oil contains a large amount of omega 3 and omega 6 fatty acids (more than in fish oil). As well as vitamins F, A, E, B and K. Flaxseed contains the antioxidant thionin – it neutralizes nitrates in purchased fruits and vegetables. Nutritionists advise adding it to all kinds of salads.
Flaxseed oil, rich in monounsaturated fats, is very sensitive to temperature and does not tolerate heat; therefore, due to improper storage, it quickly oxidizes. It has a light nutty flavour and is great for dressing salads.
5. Peanut butter
There are several types of peanut butter made using different technologies. Therefore, its taste has a rich range – from soft-sweet to rich nutty. Approximately 50% of peanut butter consists of monounsaturated fats, which is quite high among edible oils.
In Asia, this oil is traditionally used for sautéing meat, grilling, roasting and frying vegetables, as it has a high smoke point and a delicious, nutty flavor. In addition, peanut butter is an excellent source of vitamin E, providing 11% of your daily intake.
6. Sunflower oil
This oil, popular among the European population, is very rich in lecithin, which contributes to the formation of the nervous system of children, and in adults supports the activity of mental development. Lecithin is also an excellent remedy for stress and anaemia.
7. Corn oil
This oil has a golden colour. It is one of the best oils for normalizing cholesterol levels in the human body. Corn oil is rich in phosphatides – these are derivatives of phosphorus, which is very useful for brain activity. It also contains vitamin PP (nicotinic acid) – this vitamin is necessary to improve the conduction of the heart.
8. Mustard oil
This oil has a sharp and spicy taste. Contains vitamins A, D, E, K and a group of vitamins B; phytoncides, phytosterols, glycosides, chlorophyll and much more. Mustard oil is an excellent bactericide and also helps keep dressed salads fresh. However, it is worth remembering that mustard varieties contain a large amount of erucic acid, which negatively affects the body (this acid is not broken down by the digestive enzymes of the human body and tends to accumulate in cells and tissues, causing various disorders).
Mustard oil has a warming property, so it is an effective remedy for colds. Thanks to its warming effect, it can be used for a relaxing and revitalizing massage.
9. Sesame oil
Sesame oil is the leader among all vegetable oils in terms of the amount of calcium. It is also called women’s oil. Doctors recommend it for pregnancy and hormone hormonal problems. This oil helps to cope with gout. Removes salt from the body and is also recommended for thyroid disease. But experts warn that this oil increases blood clotting. Due to this, it is not recommended to use it with the core and those who have problems with the veins.
3 Tips for Choosing and Storing Oil
1. As a result of research, polyunsaturated fats (including omega-3 and omega-6) and monounsaturated fats have been found to lower cholesterol levels and provide the body with essential fatty acids and vitamins. Therefore, it is better to choose an oil that is low in saturated fat and high in other types of fat.
2. Do not store oil next to or above the stove. Some oils can become rancid when exposed to light, heat, and oxygen. Therefore, it is best to store the oil in a cool, dark place.
3. It is important to take into account the smoke point of the oil in order to apply it correctly and so that it brings maximum benefits to the body. The smoke point (or burn point) is the temperature limit at which the oil loses its integrity. As a result, it begins to release chemicals that give food a bitter taste and harmful free radicals that provoke oxidative processes in the body and are a factor in early ageing.
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