Useful oils for the female body. Vegetable oil

Most of us use only two vegetable oils, but nutritionists advise keeping at least 6 types at home. Let's talk about the TOP 10 most useful of them.

The content of the article:

Vegetable oils are a source of polyunsaturated fatty acids. And fats are an essential element of a balanced diet. They fight atherosclerosis, which causes cerebrovascular accident and cardiovascular disease. With the help of oil, you can cure colds, strengthen the nervous system, normalize digestion, improve the condition of the skin and hair, and also lower cholesterol. These properties are characteristic of all oils, but each has individual characteristics.

The most delicious and healthy vegetable oils in cooking - TOP-10

olive

1. Reduces cholesterol levels thanks to linoleic acid. Therefore, oil is used for the prevention of cardiovascular diseases, atherosclerosis and normalization of pressure.
2. Vitamin E helps to rejuvenate the body: it smoothes wrinkles and prevents the appearance of new ones.
3. Heals wounds: cuts, burns, ulcers.
4. Improves the functioning of the digestive system, has a mild laxative effect, improves stool.
5. It contains choleretic properties, so it is useful for cholelithiasis.
6. Oleic acid improves the absorption of fats, which helps to get rid of extra pounds.
7. Reduces the risk of developing malignant tumors, reduces appetite, strengthens the immune system.

• The color of olive oil is bright yellow, greenish or dark gold. It depends on the variety and maturity of the olives.
• Higher quality with low acidity (up to 0.8%). The indicator is indicated on the label.
• Do not heat above 180 ° C, at high temperatures it burns.
• Stored in a cool dark place in a sealed container, because. quickly absorbs odors.
• Use 2 tbsp. per day, because the product is high-calorie: in 100 grams - 900 kcal.

Sunflower

1. The source of lecithin, which forms the nervous system in a child, in an adult - supports the activity of thinking. The substance restores strength during stress and anemia.
2. Fatty acids support immunity, cell structure and reduce bad cholesterol. They also improve fat and lipid metabolism, which helps to reduce weight.
3. Improves digestion, improves the process of cleansing the body, has a slight laxative effect.
4. Vitamin E protects the body from premature aging, improves the condition of hair and skin.
5. Calms the nervous system.

• Unrefined oil brings benefits, as it retains all the beneficial properties. When frying, it loses its healing properties and becomes harmful.
• It is stored in a dark cool place from +5°С to +20°С.

Linen

1. The content of omega-3 fatty acids is superior to fish oil. The acid stimulates the reproductive system (eggs and sperm cells function better).
2. Useful for atherosclerosis. Reduces cholesterol levels and the risk of blood clots in the vessels, so it is used to prevent stroke and heart attack.
3. Protects nerve cells, improves memory, brain activity and attention.
4. It is recommended for oncological diseases, especially breast cancer in women and prostate cancer in men.
5. In diabetes, it lowers blood glucose and prevents the occurrence of diabetic polyneuropathy.
6. Recommended for chronic skin diseases: eczema and psoriasis.
7. Normalizes intestinal motility, cleanses the body of toxins, accelerates fat metabolism, which helps to reduce excess weight.
8. It has a mild laxative effect.
9. Improves the condition of hair and skin, the functioning of the kidneys and thyroid gland.

• An open bottle is stored with a closed lid at a temperature of +2°C to +6°C for one month.
• Apply only when cold.
• To get the benefit, 30 g (2 tablespoons) of oil per day is enough.
• The lowest calorie of all vegetable oils.

corn

1. Best of all regulates the exchange of cholesterol in the body, which prevents the development of atherosclerosis and the formation of blood clots.
2. Derivatives of phosphorus-phosphatides are useful for the brain, nicotinic acid - regulates the conduction of the heart, linoleic acid - is responsible for blood clotting.
3. Helps break down hard fats.
4. Improves the functioning of the intestines, gallbladder, liver and nervous system.
5. Useful for children, pregnant and lactating women.
6. Nutritionists advise using it for asthma, migraines and skin flaking.

• The most resistant to oxidation.
• Sold only in refined form.
• There is golden (cold pressing) and dark (hot pressing).
• The recommended daily dose is 75 g.
• Cures at -10°C.

mustard

1. Contains essential oils that have a bactericidal effect. Therefore, it is a natural antibiotic: it heals wounds, burns, colds and strengthens the immune system.
2. Oleic acid stimulates the digestion process and improves liver function.
3. Preventive agent for tumors in the mammary glands.
4. Increases elasticity and strength of capillaries.
5. It has a warming property, so it is used for inhalation for bronchitis.
6. Vitamin A (antioxidant) ensures the full development of the body, improves vision, participates in the regeneration of epidermal cells, and supports the immune system.
7. Vitamin D treats skin diseases, improves thyroid function, and helps with multiple sclerosis.
8. Vitamin E has anti-inflammatory and healing properties, normalizes blood clotting, strengthens the walls of blood vessels, prevents the formation of blood clots, affects reproduction.
9. Vitamin K prevents hemorrhage associated with poor blood clotting.
10. Vitamin B group maintains hormonal balance, female reproductive system.
11. Choline improves brain activity.

• Due to the bactericidal properties, the products are seasoned with oil, retain freshness longer.
• Daily rate 30 g.
• Oil can be heated.

Sesame

1. Calcium oil champion.
2. Improves the condition of the thyroid gland and removes harmful salts from the joints in case of gout.
3. Increases blood clotting (cores and varicose veins should be used with caution).
4. Useful during pregnancy and hormonal imbalance.
5. The complex of fatty acids Omega-6 and Omega-9 normalizes fat metabolism and blood sugar levels, reduces the development of cancer, strengthens the immune system, improves the cardiovascular, nervous, reproductive and endocrine systems.
6. Improves the male reproductive system: erection, prostate function, spermatogenesis.
7. Useful for the digestive system: neutralizes high acidity, has a laxative, anti-inflammatory and bactericidal effect.
8. Stimulates the synthesis of collagen, making the skin supple and elastic.

• Dark colored oil is not suitable for frying. Use only cold. Light - used in both cases.
• Stored in a dark cool place in a closed glass container.

Pumpkin

1. The best source of zinc, which is more than in seafood, therefore it is useful for male strength: it produces testosterone, improves the functioning of the prostate gland, and helps in the treatment of prostatitis and urethra.
2. It alleviates the painful condition during menopause and premenstrual period, normalizes the ovarian cycle.
3. It has a beneficial effect on the work of the nervous, endocrine, digestive, cardiovascular and muscular systems.
4. Vitamin E improves blood vessels and heart function. Reduces bad cholesterol and maintains blood pressure. Useful in the treatment and prevention of atherosclerosis, arrhythmia, hypertension, anemia and coronary disease.
5. It is indicated for cholelithiasis, viral hepatitis, cholecystitis, stomach ulcers, enterocolitis, gastroduodenitis, colitis, diseases of the kidneys and bladder.
6. It cleanses the body of toxins, toxins and carcinogens. It has a mild laxative effect.
7. It has anti-inflammatory, wound healing and antitumor properties.
8. Effective for insomnia, headaches. Strengthens immunity.

• Quality oil does not burn.
• Consume cold. Frying is not recommended.
• Take 1 tsp. 3 times a day. You cannot drink water.

soybean

1. The main plus is lecithin, which is necessary for the central nervous system and vision.
2. The oil reduces the level of cholesterol in the blood.
3. Recommended for pregnant women, because. it is a source of vitamin E.
4. Improves metabolism, strengthens the immune system, prevents the development of a heart attack.

• For preventive purposes, use 1-2 tbsp. l. in a day.
• Suitable for frying.
• Stored no more than 45 days.

Walnut

Note: Walnut oil is obtained from different types nuts: pistachios, almonds, peanuts, forest (hazelnuts), pine nuts and walnuts. The composition differs depending on the type of initial natural raw material. But General characteristics the same.

1. The content of Omega-6 fatty acids is up to 55%. Therefore, the oil helps with inflammatory and allergic reactions, improves the condition of the skin, joints, and moisturizes cartilage tissues.
2. Linoleic acid with vitamin E contributes to the maturation of eggs and sperm, which helps in reproductive function.
3. Useful for the digestive, genitourinary, endocrine and cardiovascular systems.
4. It has a beneficial effect on the brain, the work of the heart, lungs, kidneys, liver.

• Consume up to 25 g per day.
• Store in the refrigerator to prevent rancidity.
• Shelf life is long, while retaining all the useful properties.

grape seed

1. Omega-3 and Omega-9 fatty acids strengthen the blood and lymphatic walls of blood vessels, reduce their fragility and bleeding. Reduce blood cholesterol levels and the likelihood of thrombosis.
2. A good remedy for the prevention of atherosclerosis, varicose veins, cardiovascular system, diabetic angiopathy and retinopathy.
3. Improves the skin.
4. Useful in diseases of the digestive system.
5. It has anti-inflammatory, bactericidal and regenerating effects.
6. Necessary for women during pregnancy and lactation.
7. Relieves symptoms of premenstrual and menopausal syndrome.

• Not to be confused with the oil of the same name, which is used in cosmetology. This is sold in a pharmacy and is not suitable for cooking. Only refined oil bought in supermarkets is used for food.
• Due to the high calorie content, they consume 1–2 tsp. in a day.

Other Healthy Vegetable Oils

coconut

1. Strengthens the immune system, protects the body from bacteria, reduces the ability of viruses to adapt to antibiotics.
2. Promotes weight loss, cleanses the intestines, normalizes metabolism, digestion and thyroid function.
3. Reduces cholesterol levels, reduces the risk of atherosclerosis and cardiovascular disease, cleanses blood vessels.
4. At heat treatment does not emit harmful carcinogens.

Cocoa

1. Contains oleic, stearic, lauric, palmitic, linoleic and arachidic acids.
2. Stimulates the immune system, helps with allergic diseases.
3. Reduces the likelihood of blood clots, increases the elasticity of the walls of blood vessels, cleanses the blood, reduces the amount of cholesterol.
4. Normalizes the epidermis of the skin.

Avocado

1. Regulate cholesterol and fat metabolism.
2. Improves the elasticity of blood vessels, reduces blood viscosity, normalizes blood circulation and pressure.
3. Helps treat the digestive system, removes heavy metals and toxins from the body.
4. Useful for the treatment of joints, male and female infertility.

Due to the beneficial substances that make up the oils, almost all types are used in cosmetology. They are included in the composition of balms, creams, masks for skin care, hair, face, body.

Despite the fact that vegetable oil is one of the most high-calorie foods (it can contain up to 900 kilocalories per 100 grams), it has many useful properties and contains vitamins and microelements necessary for a person. Vegetable oil helps to better assimilate most foods, so nutritionists insist on its mandatory presence in the diet.

In Russia, the most popular oils are sunflower and olive, but many other types can be found on store shelves - corn, soybean, sesame, pumpkin ... Which one to choose?

HELLO.RU talks about the properties of the 10 most useful vegetable oils.

Olive oil is the most common vegetable oil in the world, one of the national products of Greece, Italy and Spain. Since ancient times, it has been used for cooking, as well as in religious ceremonies.

The "homeland" of this oil is Spain. 40 percent of the world's supply comes from Andalusia, and Madrid even has the International Olive Council, which controls almost all of the world's olive oil.

Why is this product given such close attention? Scientists believe that due to its trace elements, olive oil reduces cholesterol levels and the risk of cardiovascular disease. In order for it to fully express its medicinal properties When choosing, pay attention to the packaging. It should say "Extra virgin olive oil". This means that no heat or chemical treatment was used in the production of the oil.

2. Corn oil

Another popular oil in Russia is corn oil. It is characterized by a high content of vitamin E, which is twice as much as in olive or sunflower oil. Vitamin E is good for the endocrine system, pituitary gland, adrenal glands and thyroid gland. Another plus of corn oil is its high burning point, that is, it will begin to smoke and burn only when it is very hot. high temperature.

Corn oil has practically no smell, taste and contraindications, so it is ideal for sauces, dressings, it is also good to add it to vegetable juices - carrot, for example, should be drunk only with cream or vegetable oil, since vitamin A is not absorbed in our body in its purest form.

3. Walnut oil

A rather unusual vegetable oil that many of us are not accustomed to eating is walnut oil. It contains a lot of useful elements: vitamins A, C, E, B, P, unsaturated fatty acids and various other trace elements. Walnut oil is rightfully an important component of many diets: it is easily digested and serves as a good source of energy. Its disadvantage lies in the short shelf life, after which it begins to acquire a bitter taste and an unpleasant odor.

In Georgian cuisine, meat and poultry dishes are prepared with it. Chefs do not recommend adding walnut oil just before cooking - its rich nutty flavor will be lost at high temperatures, so use it only as a dressing.

4. Sesame oil

Sesame oil is a traditional ingredient in Asian cuisine and is used in Indian medicine for massage and skin conditions. It has a pronounced taste, reminiscent of a nut. However, during production, it is often diluted with other ingredients or subjected to heat treatment, so the oil from the counter of a regular supermarket is likely to be odorless. Sesame oil is not famous for its rich vitamin composition, but it contains a lot of calcium and phosphorus, which is good for bones. It is kept for 9 years.

You can add sesame oil to a variety of dishes, the main thing to remember is the difference between its two types: light oil is made from raw seeds, it is added to salads and vegetables, and dark oil is made from fried ones, it is ideal for noodles, wok and rice dishes.

5. Pumpkin seed oil

One of the most expensive oils is pumpkin seed. The reason for this is the manual method of production. Pumpkin seed oil has a dark green color (it is made not from pumpkin, but from seeds) and a characteristic sweet taste. Thanks to its useful composition (its most valuable element is vitamin F), it improves blood, kidney and bladder function.

Pumpkin seed oil is most popular in Austria, where it is mixed with vinegar and cider to make dressings for a variety of salads. In addition, it is added to marinades and sauces. Pumpkin seed oil, like walnut oil, should not be subjected to heat treatment, and dishes with it should be eaten immediately, otherwise they will become bitter and tasteless.

6. Soybean oil

Soybean oil contains various useful fatty acids - linoleic, oleic and others. However, it is characterized by another element - lecithin, whose share in the oil is up to 30 percent. Lecithin is a phospholipid, a fundamental chemical for the formation of intercellular space, the normal functioning of the nervous system and the activity of brain cells. It also serves as one of the main materials of the liver.

In industry, soybean oil is used to make margarine, mayonnaise, bread, and coffee creamer. They brought it to the West from China. Now this oil can be bought in many stores at a low price (it is much cheaper than a good olive oil).

7. Cedar oil

Another expensive oil is cedar oil. Once it was exported to England and other European countries, as one of the delicacies of Siberia. Russian healers called it "a cure for 100 diseases."

The oil got such a reputation not by chance: only it contains 3 times more vitamin F than in fish oil, so sometimes this product is also called a vegetarian alternative to fish oil. In addition, cedar oil is rich in phosphatides, vitamins A, B1, B2, B3 (PP), E and D. It is easily digested even by the most "capricious" stomach, so it can be safely added to meals for people with gastritis or ulcers. If you have serious gastrointestinal problems, choose a cold-pressed oil that is rich in all of the above properties. The only drawback of the "Siberian" product is the high price.

8. Grape seed oil

Grape seed oil is of two types: unrefined, which is used in cosmetology, and refined - for the preparation of dietary dishes. Thanks to its unique ability to enhance the aroma of other ingredients, grape seed oil is an excellent dressing for vegetable and fruit salads.

Research by Australian scientists has proven that grape seed oil is good for the nervous system. In addition, it contains a lot of antioxidants and vitamins.

Many girls use this product for cosmetic purposes: the oil helps to make the skin smooth and hydrated, eliminate dryness and even out complexion. It can be added to any home mask or thin layer Apply to face with a cotton pad.

Herbaceous plant, white mustard

9 Mustard Oil

Mustard oil is the most controversial. In the middle of the twentieth century, it was even banned in the USA, Canada and Europe due to the high content of erucic acid (it is typical for all cruciferous oilseeds). However, years passed, and scientists failed to prove its negative impact.

In Russia, mustard oil became popular during the reign of Catherine II. She ordered mustard to be grown along with other crops, although before that this plant was considered a weed.

Mustard oil is rich in biologically active substances: potassium, phosphorus, as well as vitamins A, D, E, B3, B6. It is used in French cuisine and in Asian countries. However, you should be careful: if you suffer from cardiovascular diseases, be sure to consult your doctor before buying.

10. Peanut butter

Peanuts are a product that has long been known for its beneficial properties. Among the Incas, he served as sacrificial food: when a person died, his fellow tribesmen put some nuts in the grave with him so that the soul of the deceased would find its way to heaven.

Butter from peanuts began to be made only in 1890. American nutritionists tried to create a dietary plant product that could compete in its nutritional value with meat, cheese or chicken egg.

Today, the most popular is not liquid oil, but paste. It has already become a traditional component of American cuisine. Peanut butter makes sweet and hearty breakfast sandwiches. Pasta, unlike butter, contains not only fats, but also a large amount of proteins (this is the most protein-rich product in vegan cuisine). It should also be borne in mind that peanut butter and butter are very high in calories, so you should not get carried away with them if you are on a diet.

Olive oil

The olive contains most of the vitamin and mineral substances that our body needs. They are perfectly absorbed by him 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 atherosclerosis from developing, cleansing the body of excess "bad" cholesterol. Also, olive oil can help in the treatment of digestive ailments and strengthen bone tissue. It contains special beneficial acids. These substances are vital for our body, because they are the building material 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. Due to its high content, 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. Also, this product has a beneficial effect on the functions of the liver and pancreas. The consumption of olive oil can lead to the healing of ulcers in the stomach or in the duodenum.

This food product has a mild laxative effect, it is often advised to use it in the treatment of hemorrhoids and constipation. Regular consumption of olive oil has a choleretic effect, due to which gallstone disease is cured.

Consuming this substance in food saturates the body with vitamin E and antioxidants. Due to this, a pronounced rejuvenating effect is observed. Olive oil does not allow cells to fade, it perfectly smoothes small wrinkles and prevents the formation of new ones. As a result, the youthfulness of the skin and its elasticity is preserved for many years. This product is suitable for external use for cosmetic purposes and for the treatment of skin diseases.

camelina oil

It is not as common a product as olive oil, but its beneficial properties are simply amazing. By 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 great for cooking 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, subject to regular consumption, will help you always be in good shape. Nutritionists claim that Coconut oil in the daily diet can significantly reduce the likelihood of developing cardiovascular ailments.

This product contains the 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 on it, it kind of melts. This oil has a pronounced coconut taste that does not disappear even after cooking.

Linseed oil

This food product holds the record among all oils in terms of the content of omega-3 fatty acids. It is known that the deficiency of these substances in the body is fraught with the development of depression, bronchial asthma, diabetes and even cancer. In addition, the 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 prepared dishes.

Sesame oil

This oil has a noticeable nutty flavor, it is thanks to it that Asian dishes have such a special taste. Its consumption helps lower blood pressure and prevents the development of diseases of the heart and blood vessels. 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

What is the healthiest vegetable oil?

Rows of identical bottles are full of inscriptions \"No cholesterol\",\"Rich in vitamin E\"... And next to it in small letters: \"frozen \", \"hydrated\"... What does this mean? What is the use of this oil, will it smoke in a pan, which is better - sunflower, corn or olive? Let's figure it out.

PERFECT FORMULA

Perhaps the most useful in vegetable oil - valuable fatty acids.

Almost every oil has all three of their types: saturated, mono- and polyunsaturated. The difference is in the proportions.

We need saturated acids in small quantities. Their excess is fraught with a violation of fat and cholesterol metabolism and, as a result, the risk of atherosclerosis and coronary heart disease. There are many of them in peanut, palm, coconut oil. Unsaturated fatty acids, on the contrary, are very useful and regulate metabolic processes in the body. Especially now they talk a lot 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 indispensable, the body cannot produce them on its own and can only get them from food. Vegetable oil is one of the main sources of these acids.

Traditionally, it so happened that we mainly use sunflower, sesame, corn oils, rich in omega-6 acid, ignoring linseed, rapeseed, walnut oil, where there are a lot of omega-3 acids. Doctors believe that such a bias causes many health problems. Therefore, you should not be limited to one type of oil. You need to try different ones - good, there are plenty of opportunities.

One "but": along with polyunsaturated acids, monounsaturated acids must be supplied to the body, otherwise the level of "good" cholesterol, which cell membranes are built from, will decrease in the blood.

BIG CLEANING

The usefulness of the oil depends not only on the feedstock. Much determines the way of pressing and cleaning.

Vitamin E, which manufacturers love to write about, is quite stable, but still, the less heat treatment, the more it is stored in the product.

The most \"living \" oil containing a maximum of biologically active substances, - what is obtained by cold pressing.

On the labels, they usually write like this - \"first spin / cold press \". Such oil is only filtered to get rid of mechanical impurities.

The more polyunsaturated acids, the more tender the oil: it cannot stand 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 hits 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 useful substances are lost - but heavy metals and pesticides that could be contained in the feedstock are also removed.

Refined oil is impersonal: colorless and almost odorless. If at the same time it was also deodorized, you can be sure that, with the relative safety of fatty acids, there are practically no vitamins and other valuable substances in it.

The inscription \"frozen out\" 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.

For 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 a frying pan depends on the ratio of poly- and monounsaturated acids. The more \"poly\" (sesame, soy, safflower), the worse oil tolerates heat.

Therefore, ideally, you need to fry in rapeseed, sunflower, and best of all - in olive oil.

DOSIER OF ELEVEN

Sunflower.

We love it so much for a reason: it has more unsaturated fatty acids and less saturated ones than other oils. Unrefined oil should be stored in the refrigerator - it is afraid of heat and light. It’s also not worth frying on it - it smokes, but pour it into vinaigrettes, season sauerkraut or a herring - a nice thing. Refined oil is suitable for both frying and baking, it is often added to sauces. The record amount of monounsaturated fatty acids makes it an important item in the famous Mediterranean diet.

Scientists claim that this oil helps fight cardiovascular disease and even prevent cancer. The healthiest variety is Extra Virgin, cold-pressed oil. Oil highest quality golden (not greenish!) color.

There are countless options for dishes with olive oil: all Mediterranean cuisine uses it as a basic ingredient. It gives a special "southern" taste to salads, pasta sauces, and chops.

Corn.

Contains especially a lot of omega-6 acids and vitamin E. It is sold only refined. You can fry on it, but it is better to use it in potato and carrot salads and vegetable stews.

Linen.

Champion in the content of omega-3 acids. Deteriorates quickly from heat and light. Even if you didn’t immediately appreciate the specific taste, try mixing it with crushed garlic and seasoning soups and cereals with a spicy mixture, pouring it over boiled potatoes, adding it to cottage cheese with herbs. By the way, a teaspoon of linseed oil at night acts as an excellent laxative.

Pumpkin seed oil.

Many 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, they are seasoned with fish and vegetable soups added to baking dough.

Grape seed oil.

An excellent source of vitamin E (daily value - in one tablespoon!) And omega-6 acids.

The light aroma of grapes does not clog, but, on the contrary, enhances other smells. Therefore, cooks fill them with green and fruit salads, add them 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 blood cholesterol levels. 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 fruits, and nut desserts. Lots of omega-6 acids; does not tolerate high temperatures and quickly deteriorates.

Mustard.

Spicy (and not at all bitter!), It emphasizes the natural taste of vegetables. Fish and meat fried in this oil are especially tasty. It has antiseptic and bactericidal properties, for which many nutritionists call it a ready-made medicine.

Cotton.

Goes through many stages of purification to remove the poisonous pigment contained in cotton seeds. But when frying meat and vegetables in this oil, an appetizing crispy crust is obtained. Real Central Asian pilaf is cooked on it.

Sesame.

Pronounced nutty smell and pleasant taste. There are practically no vitamins in it, but an excess of unsaturated fatty acids, phosphorus and calcium is an excellent prevention of osteoporosis. Light sesame oil is added to salads "with an oriental bias". Meat, chicken, rice, noodles and vegetables are fried on dark (from fried seeds).

Information taken from: health.unian.net

What is the healthiest vegetable oil?

Leonid Chuikov

The one from the nearest private churn with the smell of sunflower seeds. They do not have the opportunity to extract oil with heptyl and flavor rapeseed with the smell of sunflower. And don't make fish oils with "olive unflavored" and "pure flaxseed" flavors.

Vladimir Flakov

Perhaps everyone knows that vegetable oil can bring more benefits than animal fats. On the shelves of stores you can see olive and sunflower, linseed and peanut, soybean and sesame oils. I must say, the properties of vegetable oils are very different. How to choose the most useful vegetable oil?

Some of these products are a real pantry of vitamins and polyunsaturated acids that we need so much. Others may have almost no useful properties, but they are cheap, suitable for frying food on them.

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 seed oil, go to the page - Pumpkin seed oil, benefits

Vegetable oil can be refined (in other words, refined), and unrefined. Refined oil is more beloved by us: it does not have a sharp smell and pronounced taste, it is transparent, light in color, and there is no sediment in it. But do not forget that the most useful vegetable oil for the body, nevertheless, is unrefined oil, since it retains many compounds (including vitamins), a considerable amount of which is lost during purification.

For example, in order for the oil to become transparent, 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 a means of advertising: any vegetable oil will contain vitamin E, and there is no cholesterol.

Sunflower oil is considered the most useful vegetable oil in general. This is a very useful 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, hormone synthesis, 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 to function, etc.

An extremely valuable, popular and most useful vegetable oil is olive oil. It is made by pressing 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 indicated even for patients suffering from diseases of the digestive tract, liver diseases and diseases of the gallbladder. Even more, olive oil is recommended for such patients - 1 tablespoon of oil on an empty stomach - as a choleretic agent. Please note - this applies specifically to olive oil, since a spoonful of sunflower oil can even lead to hepatic colic.

Why else is olive oil the most useful, because this oil is a good tool for the prevention of diseases of the cardiovascular system. Studies have shown that the use of olive oil has a positive effect not only on the heart and blood vessels, but also on the functioning of the brain. Oleic acids, which are part of fats, help strengthen memory and have a beneficial effect on thought processes. These acids are rich in olive, palm, and grape seed oils.

So it may well be that olive oil is worthy of the title - the most useful vegetable oil. Moreover, Spanish scientists tested the natural components of highly concentrated olive oil in the laboratory. They note that these substances are able to block the reproduction of cancer cells.

What is the healthy oil? Forbes decided to look into this. Vegetable oil is one of the most useful dietary products, which not only improves the taste of food, but also improves human health.
We present to your attention 9 vegetable oils according to Forbes, which are worth paying attention to:

camelina oil

pumpkin seed oil

Sesame oil

Peanut butter

Grape seed oil

Mustard oil

Linseed oil

Cedar oil

walnut oil

Due to its beneficial properties, vegetable oil has entered our lives so long ago and so everywhere that we use it almost every day without hesitation. This product is indispensable in cooking and cosmetology, it is often used in medicine and many other areas of our life. But despite this, scientists are increasingly arguing about the dangers and benefits of vegetable oils. Let's figure out which oil is more useful and how to use it so as not to harm the body.

The main area of ​​application of vegetable oil is undoubtedly cooking. It greatly facilitates the process of frying, improves and complements the taste of products and has been used in the cuisine of any nation since ancient times. Today on the shelves of the store you can find oil of any kind, grade and degree of purification.

Vegetable oils are classified into the following categories:

• According to the pressing method (hot pressing, cold pressing, extraction method);
• According to the degree of purification (refined, unrefined, deodorized, hydrated);
• Consistency (solid, liquid).

You, for sure, have seen these inscriptions on the labels more than once and thought about which oil is better to buy. Let's figure out what these marks mean, and which varieties are healthier.

Unrefined oil pros and cons

Crude oil is an unrefined product obtained by cold or hot pressing. It undergoes minimal mechanical cleaning (settling and filtration) and therefore retains most of the nutrients.

This type of oil appeared first and occupied store shelves for a long time, but today refined varieties have practically replaced it. Why did it happen? Probably, almost everyone is familiar with its peculiar smell: for some it becomes a “highlight”, but for the majority it is still a minus. But the reason is not only this.

Cons of unrefined oil:

• Specific smell and taste;
• Foaming and burning during frying;
• Short shelf life;
• During heat treatment, unpeeled varieties release toxic substances.

Due to the latter feature, such oil is highly undesirable for frying. The fact is that when heated, crude oil releases carcinogens that have a detrimental effect on our health. But still, this is not a reason to refuse to use unrefined oil, because it also has many advantages.

Pros of unrefined oil:

• Unrefined vegetable oil is rich in important trace elements and vitamins;
• Not exposed to chemical cleaning and therefore the most natural;
• With regular and proper intake, it has a beneficial effect on all body systems.

Unrefined oil is good for dressing salads. In this case, its unusual smell can successfully complement the dish. But most importantly, unrefined oil will make it many times more nutritious and healthier.

Refined oil pros and cons

Refined varieties are most often obtained by pressing and extraction, and then subjected to chemical purification. As manufacturers assure, this oil does not contain harmful substances, but the method of its production is still a matter of concern.

Extraction is the extraction of oil from raw materials with the help of solvents, which are then removed from the product.

But refining implies a whole range of measures:

• Filtration;
• Chemical cleaning: product cleaning with organic solvents and alkalis;
• Hydration: elimination of protein and mucous substances with water and steam;
• Clarification: bleaching of vegetable fat with the help of adsorbents;
• Deodorization: removal of the taste and smell inherent in raw materials by distillation;
• Freezing: a filtration method that removes waxy substances, which allows the product not to become cloudy and keep for a long time.

The abundance of chemical terms does not mean at all that you are getting a harmful product. But still, this oil has its drawbacks:

1. During long processing, most of the valuable elements are lost.
2. There is a risk that if the technology is violated, foreign chemical impurities may remain in the oil.

And yet, refined oil is in great demand due to the fact that:

1. It does not have a strong taste and smell.
2. It has a higher smoke point, and therefore almost no carcinogens are released during heat treatment.
3. Doesn't foam.
4. Has a longer shelf life.

Thus, for frying, it is undoubtedly worth choosing refined types of oils. But they must be consumed limited quantity, and if the cooking method does not require heating, it is better to use unpeeled varieties.

Monounsaturated fats, saturated or polyunsaturated fats - which fats are healthy and which are not?

Fats are organic compounds (triglycerides) that perform an energy, heat-insulating and protective function in our body. In addition to these basic functions, fats are also involved in the functioning of the endocrine and immune systems, carry out many chemical reactions and are the main element that supports our health.

Unfortunately, many people do not pay due attention to this element, or even consider it harmful. Actually, this is a delusion.

There are three types of fats:

• Saturated fats are compounds whose molecules have a closed structure. They are not able to attach other atoms to themselves and actively participate in the chemical processes of the body, so they accumulate and form fat deposits. Normally, such fats perform a storage and protective function, but when consumed in excess, they become “harmful” and can lead to many diseases. It is also erroneously believed that saturated fats are only of animal origin. This is not true : solid vegetable oils , such as cocoa butter or coconut oil , are saturated vegetable fats .

• Monounsaturated fatty acids or MUFAs- These are acids with one double bond, which contain omega-9 or oleic acid in their composition. It maintains a normal hormonal background, regulates cholesterol levels and metabolism. Its role cannot be overestimated: the use of Omega-9 serves as a prevention of diabetes and thrombophilia, reduces the likelihood of cancer and bone disease..

1. olive;
2. Peanut butter;
3. avocado oil;
4. Walnut oil;
5. Canola.

Polyunsaturated fatty acids or PUFAs- fats, the molecules of which contain more than one double bond in their structure. PUFAs have a high chemical activity, therefore they take a useful part in many processes of our body.

Vegetable oils are generous sources of Omega-3 and Omega-6 PUFAs. These are very important elements that are not recreated by our body, but come with food.

Omega-3 PUFAs are the highest fatty acid, the consumption of which is extremely important for a normal quality of life, good health and longevity. Deficiency of omega-3 PUFAs leads to a decrease in immunity, malfunctions of the heart and liver, an increase in the risk of developing malignant tumors and diseases of the cardiovascular system.

The maximum amount of Omega-3 is found in fish, but it is also found in vegetable oils. For example, in flax oil, its content reaches 53%, because to get the daily norm of Omega-3, it is enough to drink 1 tbsp. l. flax oils.

Omega-6 PUFA is an equally important acid that our body needs for the normal functioning of the reproductive system and the prevention of diabetes, atherosclerosis and arthritis.

Omega-6 is found in very many vegetable fats, its high content is found in sunflower oil. Because sunflower oil is considered one of the most widespread in the world, the deficiency of this fatty acid is rare. But it is important to remember that an excess of PUFAs can also be harmful.

Characteristics of vegetable oils, useful properties and how to use:

As we have already found out, vegetable oils are a rich source of trace elements important for our body. Each of them has its own characteristics, advantages and disadvantages, and to make it easier for you to make a choice, we will tell you in detail about them.

Coconut oil

Coconut oil is made from its dried pulp. It is rich in saturated fats (about 80%), so at temperatures below 25 ° C it has a solid texture.

Coconut oil is most in demand in the field of cosmetology. It contains a large complex of valuable elements: hyaluronic, palmitic, caprylic and oleic acids, vitamins A, C, E and many others. etc. For this reason, the value of coconut oil in cosmetology is not in doubt: it is used as an independent cosmetic product, and as part of various masks, creams and shampoos.

It is also used in cooking. But due to the fact that this oil is high in saturated fat and calories, many are afraid to add it to food. As we have said, this is a delusion. When used properly, coconut oil will bring only invaluable benefits.

Due to its high smoke point, it can be used in heat treatment. It is also taken orally and in raw, liquid form.

olive oil

A recognized market leader and one of the healthiest vegetable fats is olive oil. People have long known about its healing properties and taste, so we will only talk about the most important.

Olive oil is rich in vitamins A, K, D, E, it contains Omega-9 MUFAs and other essential fatty acids. In addition, it contains phenyl acids, tocopherols, polyphenols and other compounds that prevent the development of malignant tumors and heart disease.

Olive oil is considered an antioxidant, promotes weight loss, stabilizes digestion and metabolism. When applied externally, it remarkably nourishes and heals the skin and hair.

The taste and smell of olive oil can vary depending on where the olives are grown.

avocado oil

Avocado fruits carry a huge complex of vitamins and minerals. In South America and Europe, its beneficial properties have been known for a long time, because the fruit itself and avocado oil are very popular there. In Russia, avocado oil has appeared recently, but is already a success.

In large quantities it contains oleic, linoleic and other fatty acids, antioxidants, minerals and squalenes - organic compounds that heal wounds and have a disinfecting effect.

Regular consumption of avocado oil in food has a beneficial effect on the entire body. Its effect on the genital area is especially noticeable: avocado oil helps in the treatment of infertility and fights potency problems.

Often used in cosmetics and traditional medicine due to its nutritional and healing properties. Learn more about its uses.

sesame

Sesame oil or sesame oil is found more than once in the legends of the Assyrians. It was believed that before the creation of the world, the gods drank sesame oil, and then gave it to people.

Sesame oil contains a large amount of MUFAs and PUFAs, vitamins, calcium, tocopherols and other important elements.

Its rich chemical composition brings tangible benefits when consumed correctly. It has a beneficial effect on the work of the heart and blood vessels, maintains a healthy hormonal background, protects against the appearance of neoplasms and blood diseases, rejuvenates and heals the skin.

Despite this, there are contraindications to the use of sesame oil in food.

But in cosmetology, it has practically no restrictions: sesame oil is often found in care products for aging or sensitive skin, nourishing masks, creams, etc.

peanut

Peanut butter is the owner of a pleasant taste, a useful complex of trace elements and a mass of calories. There are 920 kcal per 100 g of this product, as well as the daily intake of Omega-6, Omega-9 and other PUFAs. Peanut butter also contains B vitamins, antioxidants A and E, phospholipids, polyphenols, calcium, iodine, and many others.

Peanut oil has an immunostimulating and wound-healing effect, lowers cholesterol in the body, participates in the production of collagen, improves sleep quality and physical activity. When used externally, it helps fight eczema, herpes and many other skin diseases.

In cosmetology, peanut oil is often used in masks and creams with a rejuvenating effect. Due to the high content of vitamins and influence on the production of collagen, peanut butter perfectly nourishes the skin, nails and hair.

Do not forget that peanuts are a strong allergen. When applied externally, a small amount of peanut oil is applied to the inner crook of the elbow to test for a reaction. You should not add peanut butter to the children's diet and abuse products with a high content of it.

walnut oil

This type of oil has a bright aroma and rich nutty flavor. Due to these features, it is often used in Mediterranean and Oriental cuisine. It perfectly complements cold meat and poultry dishes, salads, pastries and even seafood.

Walnut oil is rich in microelements and polyunsaturated fatty acids: it contains stearic, oleic, linoleic and many others. other LCD. It also contains a valuable natural antibiotic - juglone. Due to this, walnut oil is widely used in medicine and pharmacology. Means with its content and regular use of the oil itself strengthen the immune system and stabilize the metabolism. When applied externally, it gives a rejuvenating, regenerating and tonic effect.

People suffering from severe skin diseases, gastrointestinal diseases, pregnant and lactating women should consult a doctor before use. There is also a risk of allergic reactions.

amaranth

Amaranth oil is most often used in cosmetology and medicine. Its healing effect was discovered back in the time of the Aztecs and the ancient Indians, and since then, amaranth seed oil has become one of the most valuable types of oils in Mexico and South America.

In addition to many minerals, amino acids and PUFAs, this oil contains a unique substance - squalene and a complex of B and E vitamins. All this makes amaranth oil a real gift from nature. It has antiviral, antioxidant, immunostimulating, anti-inflammatory and healing effects. There are many drugs and treatment regimens based on amaranth oil.

This oil is especially loved in cosmetology. Masks for hair and body, strengthening products for nails, creams and shampoos - amaranth oil is found almost everywhere.

Amaranth oil has a light, pleasant taste and smell. It is used in cooking: for dressing cold dishes and as part of sauces. And for prevention and recovery, it is taken in its pure form.

sunflower

The most popular oil in Russia is made from sunflower seeds. It is rich in trace elements and PUFAs, affordable and found in any grocery store.

Unrefined sunflower oil contains oleic acid, a complex of trace elements and a huge amount of vitamin E. All these substances are required by our body for normal functioning, and vitamin E protects our body from the appearance of cancer cells and slows down the aging process.

Sometimes it is used in cosmetology, for example, as a base oil for masks. And in folk medicine there are recipes for cleansing the body with sunflower oil, rinsing oral cavity and many others For such purposes, you need to take only unrefined cold-pressed oil and consult a doctor in advance.

corn

Corn oil is the main competitor of sunflower and olive oils. It contains almost twice as much tocopherol, 85% polyunsaturated fatty acids, lecithin and many vitamins.

This is the third most popular oil in cooking. It is suitable for the preparation of any dishes and sauces, has a peculiar aroma and a lot of valuable properties. The systematic use of corn oil has a positive effect on the work of the endocrine system, heart, liver and gastrointestinal tract.

Due to its healing and rejuvenating effect, corn oil is in great demand both in cosmetology and alternative medicine.

soy

In Asia, soybean oil deservedly has a leading position. In Russia, unfortunately, it is often associated with misconceptions about the dangers of soy and products containing it. In fact, this is a very useful oil, which is widely used in the East not only in cooking, but also in medicine.

The composition of soybean oil includes valuable PUFAs, tocopherol, choline, magnesium zinc, vitamins K and E, lecithin and many others. other elements. It has a beneficial effect on the body, improves immunity and serves as a prevention of many diseases.

In Asia, soybean oil is often introduced into the diet of children over one year old, it provides the growing body with the necessary elements and significantly strengthens the immune system. It is also used in its pure form by the elderly, because the tocopherol in soybean oil fights aging and supports the body's systems. You can add it to the diet of pregnant and lactating women, but this should be done only after the permission of the doctor.

Cosmetic preparations containing soybean oil also have a rejuvenating and nourishing effect. It can be added to purchased products or even replaced with pure unrefined oil.

linen

Flaxseed oil is considered one of the healthiest vegetable fats. In one st. a spoonful of this product contains the daily norm of Omega-3, a large amount of vitamins and trace elements.

Flax oil is of particular benefit to women, because it contains a large amount of phytoestrogens, which have a beneficial effect on the female hormonal system. In addition, flaxseed oil has an antioxidant, anti-inflammatory, tonic and normalizing effect, and the lingans included in its composition fight cancer cells.

Today, nutritionists are increasingly advised to introduce flaxseed oil or preparations containing it into your regular diet. It enjoys the same success with cosmetologists: products with its content not only heal the skin and hair, but effectively eliminate stretch marks and slow down aging.

What oil is good for the thyroid gland?

Flax oil is used in folk medicine for the prevention and treatment of thyroid diseases. Its unique composition not only normalizes the hormonal system, but also has a strengthening effect on the entire body.

Important: Before using flaxseed oil, consult with your doctor.

Endocrinologists are aware of the properties of this product, therefore, with a tendency to thyroid problems, prophylactic use of linseed oil is sometimes prescribed.

Prophylactic intake of flax oil: 1 tsp daily. 2-3 times in 30-40 minutes. before meals. Take according to the scheme for two weeks, then stop taking it for a month.

With existing diseases of the thyroid gland, the doctor will prescribe an individual course.

Flax oil is also used as compresses on the thyroid nodes and goiter. Dressings richly moistened with oil are applied to the changed areas for 20-30 minutes.

For the treatment of hyperthyroidism, myxedema and other pathologies of the thyroid gland, infusions of medicinal herbs, oil and flax seeds are used.

What oil strengthens blood vessels and the heart?

To strengthen blood vessels and the heart, nutritionists advise reducing the intake of animal fats and introducing vegetable fats instead.

Vegetable oils contain elements that strengthen the circulatory system: these are PUFAs and MUFAs, tocopherols, magnesium, zinc, and other trace elements.

The following vegetable fats have the most beneficial composition for the heart:

• Linen;
• Garlic;
• olive;
• soy;
• Sunflower.

You can enrich vegetable oil by adding peeled whole garlic cloves to the container in which it is stored. Such oil will not only cleanse the blood vessels, but also have a special aroma.

Why is oil with monounsaturated fats considered the healthiest?

It cannot be argued that an oil with a high content of MUFAs will be the most useful, but there is some truth in this. The fact is that MUFAs make up 60% of the total daily need for fats and their intake is necessary for the health and full functioning of our body.

The highest content of MUFAs is found in olive oil. Numerous studies have proven that the correct consumption of olive oil can be the prevention of many diseases.

Oils high in MUFAs:

• olive;
• Canola oil;
• Peanut butter;
• Walnut oil.

Which oil is the most beneficial for the body?

As we have already found out, one of the most valuable is olive oil, which contains 80% Omega-9. But many nutritionists believe that it is more beneficial to consume oils that are high in omega-3s, which are not produced in our body, but come from food. In this case, flax oil will be the most valuable.

Palm oil, is palm oil good for health?

Palm oil is especially popular in the food industry. This is of concern to many nutritionists, because the benefits and harms of this product are very controversial.

Palm oil is almost 50% saturated palmitic acid and only 30% oleic. It contains a large supply of vitamin A, tocopherols, choline, zinc and iron.

Thanks to vitamin A, virgin palm oil is very beneficial for the body, especially for visual function.

This type of oil will have a bright red color and a moderately liquid consistency. It will wonderfully complement many cold dishes and, when used in moderation, will only bring benefits.

When applied externally, palm oil remarkably nourishes and regenerates the skin, nails and hair and does not cause any harm at all.

But in the food industry, oils are used that have undergone long-term processing, and sometimes they are completely technical types. In this case, the product loses its beneficial properties and becomes harmful. Palmitic acid is poorly absorbed and almost not excreted by the body, it accumulates on the walls of blood vessels, increases cholesterol levels and causes a number of diseases.

Unfortunately, this oil is also added to infant formulas. As part of baby food, palmitic acid improves the taste of the product and is addictive. It interferes with the absorption of calcium and healthy fats in the body, has a bad effect on the fragile digestive system, causes allergies, constipation and colic.

How to choose a healthy oil, what to look for?

Choosing vegetable oil, you need to take into account the individual needs and characteristics of the body. Each species is rich in its own way, all have fatty acids, vitamins and trace elements.

Each type has its own contraindications. If you have decided on the type of oil, then you should pay attention to the following features:

• For recovery, choose unrefined cold-pressed varieties, and refined oils for frying;
• There should be no sediment at the bottom of the container;
• Oil in a dark glass container retains its properties better and is stored longer;
• Be sure to check the expiration date and ingredients.

Some types of oils are best purchased at pharmacies or specialized stores.

How to store vegetable oil?

Unrefined vegetable oils should be stored in a dark, cool place, preferably in a glass container. Usually, the shelf life of open unrefined oil fluctuates around 1-2 months, so these varieties should be taken in small volumes.

Purified varieties last longer and do not require special conditions, but still do not keep them in the sun. If the oil has become cloudy and rancid, it means that it has gone bad and should no longer be eaten.

How much oil can be consumed without harming the body?

The daily norm of vegetable oil for an adult is 1.5-2 tbsp. spoons, for children 1-2 tsp. Depending on the age and health of the person, the type of oil and the purpose of the intake, this rate may fluctuate.

How many grams of vegetable oil are in one tablespoon?

In one st. l. contains 17-20 g of oil of a liquid consistency, and in tea only 5 g.

Programs about the most popular and useful vegetable oils.