Our attitude to vegetable oils is extremely ambiguous, as well as their properties are not always obvious. Some of them are extremely important in a healthy human diet, saturating the body with essential amino acids and fats. For others, we have increased attention and negative attitudes.
Sometimes, having seen the inscription "palm oil" on the packaging, we confidently refuse to purchase such a product. What is the true benefit of vegetable oils, and is it such a big harm to the body from their use, as we used to think?
Today, about four dozen types of vegetable oils are known that are used for cooking.
The most popular of them are:
- Sunflower seed.
- Olive.
- Coconut.
- Sesame.
- Nut.
- Hemp.
- Corn.
- Palm.
These oils are used to prepare 99% of all food and food products. And only 1% of all edible products use their more exotic types.
The usefulness of oils is highly dependent on the technology and purification method used in their production. Depending on this, even potentially beneficial oils like olive oil can cause some harm to the body.
The main technologies for the production of vegetable oils are cold and hot pressing. The cleaning methods used are deodorization, refining, cleaning with chemical components, hydration, filtration.
The most useful are cold-pressed oils. Therefore, if you see the inscription "Extra virgin oil" on the label, you can rest assured that most of the useful components in such a product are preserved, and the benefits from their use will be maximized.
Let's take a quick look at the beneficial properties and potential harm to the body from the use of the most popular of these herbal products.
Sunflower
It is the most versatile and most widely used in our country. It is used both for frying and raw.
The benefits of sunflower oil are the greater, the less processing it has gone through. The most biologically valuable is the raw product of the first pressing. Its shelf life is short, but there are many times more useful substances than with other processing methods.
One of the most valuable components of vegetable sunflower oil is lecithin - a substance that strengthens the nervous system, protects against stress and participates in the process of hematopoiesis.
Also in sunflower oil there are many vitamins E, A and D, essential linoleic acid (the so-called vitamin F). These beneficial elements increase immunity, have a rejuvenating effect, and prevent many chronic diseases of the gastrointestinal tract.
The sunflower processing product does not carry any harm to the body if it is not abused. But during frying, we turn it into pure poison. Indeed, when the oil is heated, carcinogenic elements are formed that contribute to the development of cancer and the deterioration of immunity. Therefore, we can say that the harm of sunflower oil lies only in its use for frying. In general, it is quite useful.
Olive
This oil is the second in availability and prevalence after sunflower oil, but almost the first in usefulness.
The benefit of olive oil is that it contains a large amount of monounsaturated fatty acids, the main of which is oleic. These acids are known for their ability to lower the level of "bad" cholesterol, cleanse the blood from plaques and blood clots. They have a beneficial effect on the entire cardiovascular system, improve digestion and appearance of the skin, and help retain calcium in the body. 
Vitamins, antioxidants and unsaturated acids contribute to tissue detoxification, which significantly reduces the risk of developing cancer. And this is perhaps the most important benefit for the body that this product has on it.
The consumption of olive oil can only harm a person in very large doses. Remember that you need to take it in total no more than 2 tablespoons per day. And for people suffering from cholecystitis, the dose should be even lower.
Coconut
This oil is widely distributed in the countries of Southeast Asia. It is widely used both in cosmetology and for dressing salads. The best face masks and creams in Asia are made on the basis of fatty coconut extracts.
This vegetable oil contains mainly saturated fats, but they are very well absorbed by the body and differ in their chemical structure from similar animal fats.
One of the most valuable components of coconut extract is lauric acid. The main benefit that it brings to the body is the destruction of harmful fungi, viruses and bacteria, both on the skin and inside the body.
Other healing properties of coconut oil include its ability to speed up metabolism, remove cholesterol, normalize body weight, improve skin condition and smooth fine wrinkles, protect the skin from ultraviolet radiation and moisturize it after sunbathing.
The harm from the use of this product can only be in case of poisoning in case of an overdose. No other side effects have been reported.
Sesame
This vegetable oil is a storehouse of useful vitamins, acids and microelements. It contains a large amount of calcium, iron, magnesium, zinc, oleic, linoleic, arachidic acids, phytoestrogens. Due to such a rich composition, nutritionists do not recommend using sesame fats daily. They are used in various diets as a therapeutic component.
The benefits of the use of sesame oil lies in the rapid saturation of the body with the necessary micro- and macroelements with a pronounced lack of them, their good absorption due to the presence of fatty acids, and the prevention of cancer. Also, this product is used in the treatment of gastritis, stomatitis, colds and coughs, anemia, insomnia and nervous disorders.
But at the same time, sesame oil has a number of pronounced contraindications for use. Among them are varicose veins and thrombosis. Also, its potential harm lies in the fact that it can provoke the development of urolithiasis.
Nut
Vegetable oil obtained from walnut kernels is considered one of the healthiest, and more and more often this product can be found on the shelves of our supermarkets.
Walnut oil contains a huge amount of beneficial unsaturated acids, vitamins and minerals. But besides, it is the leader in vitamin E content!
Due to this, this product effectively lowers the level of cholesterol in the blood, has a rejuvenating effect on the body, removes radionuclides, and accelerates metabolism.
The benefit of walnut oil is also in the fact that it is used in the treatment of many diseases: the cardiovascular system, with atherosclerosis, metabolic disorders, disorders of the digestive system and with problems with the gastrointestinal tract, for recovery after surgery, with cuts and other skin problems.
Also, this product stimulates the nervous activity of brain cells and improves memory.
The harm from the use of oil from these nuts has not been identified, the main thing is not to exceed the recommended daily intake.
Hemp
For our ancestors, this vegetable oil was the main one in the preparation of food. It was very popular until the cultivation of cannabis was not legally restricted due to the drugs of this plant.
The oil itself does not contain any narcotic components. It is rich in unsaturated fatty acids omega-3 and omega-6, antioxidants, vitamins. It contains a lot of calcium, zinc, magnesium, manganese, phosphorus, iron and other extremely important elements.
Thanks to such a unique composition, the benefits for the body with the correct and dosed intake of this product are enormous! Hemp oil removes toxins and radionuclides, has a beneficial effect on the heart and blood vessels, bone and muscle tissue. In addition, it helps in the treatment of skin diseases such as eczema and psoriasis, treats runny nose, sore throat, bronchitis, tuberculosis, normalizes hormone levels, and has a general rejuvenating effect on the body.
The harm of hemp oil is that, when consumed in large doses, it can cause some side effects: exacerbation of pancreatitis, acute diseases of the gastrointestinal tract.
Corn
This type of vegetable fat is used in cooking as a substitute for sunflower oil. After all, corn is an even more affordable and inexpensive product than sunflower seeds.
In terms of its biological composition and value, corn oil is identical to sunflower oil, but inferior to the same olive oil in terms of the quality of the fats it contains. At the same time, the content of vitamin E in it is several times higher than in other types of vegetable oils.
The effect of this product on the body is to lower cholesterol levels, normalize the endocrine system, have a sedative effect on the nervous system, improve the condition of the skin and hair, and prevent thrombosis.
But due to the peculiarities of growing corn, its genetic modification, such oil may contain an increased amount of chemical impurities, and the harm from its use may exceed all useful properties. Therefore, corn oil is rarely used in cosmetology and cooking.
Palm
This oil is the most widely used in industrial cooking, but it attracts the most controversial comments from experts about its nutritional value. Many people tend to consider it the least beneficial due to its high content of saturated fat and low content of nutrients.
The biggest benefit of palm oil is its antioxidant properties due to its high carotenoid content.
There is an opinion that the harm from the use of this product, its potential carcinogenicity, surpasses all the useful properties. Therefore, nutritionists recommend that you refrain from eating foods containing palm oil whenever possible.
Basic rules for the use of vegetable oils
For all their diversity, all vegetable fats are very similar in molecular and biological composition.
And in order to maximize the benefits of their use, you must remember the following:
- Do not heat vegetable oils! During heat treatment, they lose all their beneficial properties and turn into dangerous carcinogenic compounds.
- Use only products with minimal chemical processing and cold pressed.
- Vegetable oil is 99.99% fat, the calorie content of which is 900 kcal / 100 grams. Therefore, the dose of their use should be limited to 1-2 tablespoons per day!
Vegetable oil has been used for food, has been used for beauty and health for many centuries. Depending on the geographic location, each nation had its own familiar oils. In Russia it was hemp, in the Mediterranean - olive, in Asia - palm and coconut. An imperial delicacy, a cure for a hundred diseases, a natural pharmacy - as soon as vegetable oil was not called at different times. Why are vegetable fats useful and how are they used today?
The huge energy potential of vegetable fats is explained by their purpose. They are found in seeds and other parts of the plant and are a building reserve for the plant. The amount of fat in oilseeds depends on the geographic area and its climatic conditions.
Sunflower oil is one of the varieties of vegetable and a purely Russian product. It began to be obtained from sunflower seeds at the beginning of the 19th century, when the plant was brought to our country. Today the Russian Federation is the largest global supplier of this product. Vegetable oils are divided into two categories - basic and essential. They differ in purpose, raw material and method of production.
Table: differences between base and essential oils
| Vegetable | Essential | |
| Class | fats | ethers |
| Raw materials |
|
|
| Organoleptic properties |
|
|
| Method of obtaining |
|
|
| Scope of use |
|
|
| Method of application in cosmetology |
| only in combination with base oils |
By consistency, vegetable oils are of two types - liquid and solid. Liquid make up the overwhelming majority.
Solid oils or butters are oils that retain their liquid consistency only at temperatures above 30 ° C. Naturally sourced butters - coconut, mango, shea, cocoa and palm oil.
Methods of obtaining
Vegetable oils are distinguished by the technology of their extraction from plants. Cold pressing is the most gentle way of processing raw materials (it must be of the highest quality). The seeds are placed under a press and squeezed out under high pressure. Next, the resulting oily liquid is defended, filtered and poured into bottles. At the exit from the raw material, no more than 27% of the fats it contains is obtained. This is the healthiest product called cold-pressed oil.
Pressing after heat treatment allows the use of seeds of any quality. They are preheated in a brazier, then wrung out. The yield is 43%. In this case, some of the beneficial properties of the oil are lost.
Extraction is the most productive and cheapest way to produce organic oil. It is used to work with low-oil raw materials. The extraction method exploits the ability of vegetable fats to dissolve under the influence of chemicals. Refined products (gasoline fractions) are used as a solvent. Then they are evaporated, and the residues are removed with alkali. It is impossible to obtain harmless vegetable oil in this way, some of the chemicals remain in it even after the most thorough cleaning.
Photo gallery: types of vegetable oils
Frozen oil is used for baby and diet food Refined oil is widely used in cooking Crude oil can only be used cold
The extracted oil is converted into refined oil in several stages of purification:
- hydration is a method of removing phospholipids from crude oil, which precipitate during long-term storage and transportation and make the oil cloudy;
- neutralization with alkali is used to remove free fatty acids (soaps);
- the wax is removed by freezing;
- physical refining finally cleans from acids, removes smell and color.
The freezing method is used not only for refined oils.
Vegetable fats obtained by pressing and then refined by freezing are used in baby and diet food.
The best frozen vegetable oils are sunflower and olive oils. Olive contains monounsaturated fatty acids that do not lose their beneficial properties when heated.
Why are vegetable oils useful?
The biological value of vegetable oils is determined by their fatty acid composition and the amount of related substances:
- Saturated fatty acids are predominant in butter, sesame oil, soybean oil, and cottonseed oil. They give the product antiseptic properties, inhibit the growth of fungi and pathogenic microflora, and promote the synthesis of collagen, elastin and hyaluronic acid. Some of them are used as an emulsifier in caring cosmetics and medicinal ointments and creams.
- Monounsaturated fatty acids (MUFA) - oleic, palmitoleic (omega 7). Oleic acid is found in large quantities in olive, grape, rapeseed and rapeseed oils. The main function of MUFA is to stimulate metabolism. They prevent cholesterol from sticking to the walls of blood vessels, normalize the permeability of cell membranes, and have hepatoprotective properties.
- Polyunsaturated fatty acids (PUFA) - linoleic (essential PUFA), alpha-linoleic (omega 3) and gamma-linoleic (omega 6). Contained in linseed, sunflower, olive, soybean, rapeseed, corn, mustard, sesame, pumpkin, cedar oil. PUFAs improve the structure of vascular walls, participate in the synthesis of hormones, and prevent atherosclerosis.
- Associated substances in vegetable oils are vitamins A, D, E, K, B1, B2 and niacin (PP). An indispensable component of vegetable fats is phospholipids. They are most commonly found in the form of phosphatidylcholine (formerly called lecithin). The substance promotes the digestion of food and the absorption of nutrients, normalizes cholesterol metabolism, and prevents the accumulation of fats in the liver.
In Russia, the most popular edible oils are sunflower and olive oil. In addition to them, there are more than a dozen vegetable fats that have excellent taste and useful properties.
Table: useful properties of vegetable oils
| Name | Benefit |
| Olive |
|
| Sunflower |
|
| Linseed |
|
| Sesame |
|
| Soybean |
|
| Cedar |
|
| Mustard |
|
| Palm |
|
The rating of the usefulness of vegetable oils
Nutritionists advise to expand the range of vegetable oils and keep 4-5 types on the kitchen shelf, alternating their use.
Olive
The leader among edible vegetable oils is olive oil. In composition, it competes with sunflower, but has one indisputable advantage. Olive oil is the only vegetable fat you can fry on. Oleic acid - its main component - does not oxidize when heated and does not form harmful substances. Olive oil contains fewer vitamins than sunflower oil, but its fat composition is better balanced.
Sunflower
Next to olive oil, the place on the podium is deservedly occupied by unrefined sunflower oil. Nutritionists consider it a must-have in the diet. Sunflower oil is the leader in the content of vitamins, especially tocopherol (one of the most powerful antioxidants).
Linseed
Flaxseed oil is the lowest in calories and is equally beneficial for women and men. It is recommended for use in breast and prostate cancer, it is good for the skin and hair. Oil is taken as a medicine, it is seasoned in salads and used externally.
Mustard
Mustard oil is a home doctor and a natural preservative. It contains bactericidal esters, which gives it the properties of a natural antibiotic. Foods seasoned with mustard oil stay fresh longer. Heating does not deprive the product of its beneficial properties. Baking with mustard oil stays fresh longer and does not get stale.
Sesame
Sesame seed oil is the leader in calcium content. It is useful for gout - it removes harmful salts from the joints. Dark oil is used only cold, light oil is suitable for frying.
Why are vegetable oils useful for women and men?
Cedar and mustard oil in a woman's diet is not only "food" for the mind and beauty. They are good for women's health. The substances in their composition help:
- normalize the balance of hormones, especially in the premenstrual and menopause;
- reduce the risk of developing infertility;
- prevent the formation of fibroids;
- improve the course of pregnancy;
- increase the amount of breast milk and improve its quality.
For men, mustard oil will help protect against prostate diseases, increase fertility (the ability to fertilize).
Photo gallery: oils for women's and men's health
Mustard oil normalizes hormonal balance in women Cedar nut oil improves reproductive function Linseed oil increases potency
Flaxseed oil is another product for maintaining beauty, youth and women's health. Its constant use helps to postpone the wilting period thanks to phytoestrogens. It has a beneficial effect on the condition of a woman during pregnancy, improves the condition of blood vessels, preventing the development of varicose veins.
Flaxseed oil is a "male" product that allows you to achieve a persistent increase in potency. Improving erection is achieved through a beneficial effect on the elasticity of the vessels of the penis and their blood circulation. In addition, flaxseed oil promotes increased testosterone production, improving male fertility. The oil of pine nuts, black cumin, pumpkin and olive oil has a similar effect.
Vegetable oils for children
A child needs vegetable fats no less than adults. They are added to the first complementary foods in home-made vegetable purees (it has already been added to industrial vegetable mixtures). Start with 1-2 drops of oil per serving. A one-year-old child is given at least 5 g, distributing this amount in the daily diet. Oils useful for children:
- sesame seeds are ideal for baby food due to the easily absorbed form of calcium;
- cedar is recommended by pediatricians to prevent rickets and iodine deficiency;
- olive has the most balanced composition for baby food;
- unrefined sunflower is rich in vitamins;
- flaxseed contributes to the proper formation of brain tissue;
- mustard - the champion in vitamin D content;
- walnut oil has a rich mineral composition, suitable for weakened children and in the recovery period after illness.
Children's creams saturated with fragrances and dyes are replaced with vegetable oil.
Sunflower oil boiled in a water bath is used to care for diaper rash and folds. Coconut, corn, peach and almond are allowed for massage babies.
Consumption rates
An adult man needs an average of 80 to 150 g of fat per day, a woman - 65–100 g. A third of this amount should be vegetable fats (1.5–2 tablespoons), and for older people - 50% of the total consumed fat (2-3 tablespoons). The total amount is calculated based on the need for 0.8 g per 1 kg of weight. Daily requirement of the child:
- from 1 to 3 years old - 6-9 g;
- from 3 to 8 years old - 10-13 g;
- from 8 to 10 years old - 15 g;
- over 10 years old - 18–20
One tablespoon is 17 g of vegetable oil.
The use of vegetable oils
In addition to cooking, vegetable oils are used for medicinal, cosmetic and slimming purposes.
Treatment and recovery
To benefit your health, the oil is taken on an empty stomach:
- any edible vegetable oil taken in the morning relieves constipation (use no more than three days in a row);
- for gastritis, colitis, biliary stasis and stomach ulcers, it is recommended to drink 1 teaspoon of oil two to three times a day before meals;
- relieve hemorrhoids by taking one teaspoon of oil 3 times a day one hour before meals.
- Pumpkin seed oil is taken in a tablespoon before meals three times a day for two weeks.
- Linseed oil is taken orally three times a day, a teaspoon before meals. Another teaspoon can be added to the salad. Additionally, oil is used in microclysters - a tablespoon of the product is added to 100 ml. An enema is done at night, while it is advisable not to empty the intestines until morning.
- Castor oil in combination with cognac is considered an effective remedy for worms. The same amount of cognac is added to the oil heated to body temperature (50–80 g). The time for taking the mixture is morning or evening. The treatment is continued until the feces are cleared of worms.
- Unrefined olive oil (1/2 liter) is infused for three days in a cool place with 500 g of garlic. Then 300 g of rye flour is mixed in there. The course of treatment is 30 days, a teaspoon three times a day.
Why is it useful to rinse your mouth with vegetable oil
Healing oil rinses were practiced several centuries ago in India. In the last century, doctors recognized this method of cleaning the oral cavity. Pathogenic microbes have a fatty membrane that dissolves on contact with vegetable oils. Thus, the oral cavity is disinfected, the inflammation of the gums is reduced and the risk of tooth decay is reduced.
Rinse with sunflower, olive, sesame and linseed oil. To do this, take two teaspoons of the product and roll it in your mouth for 20 minutes. The oil mixes with saliva, increases in volume and becomes thick. Then they spit it out, rinse the mouth with warm water and only after that they brush their teeth. You need to start the procedure from 5 minutes. It is enough to rinse your mouth with linseed oil for 10 minutes.
Gargling not only helps to preserve the health of teeth and gums, it makes breathing easier and relieves sore throat.
With the help of olive oil, you can cure sore throat in this way. Coconut oil additionally whitens teeth.
Video: how to be treated with vegetable oil: grandmother's recipes
Vegetable oils for weight loss
The effect of losing weight with the help of vegetable oils is achieved by gently cleaning the body, saturating it with useful substances and increasing their absorption from other food. In addition, oils have the ability to reduce appetite. For weight loss, olive, flaxseed, castor and milk thistle oils are used.
Flaxseed oil is drunk on an empty stomach in a teaspoon. For the first week, its volume is gradually brought to 1 tablespoon. The course is two months. One teaspoon of olive oil in the morning on an empty stomach will further increase the body's defenses and heal the skin.
Castor oil is good for bowel cleansing. You can take it no more than a week, 1 tablespoon half an hour before breakfast. After a week, the course can be repeated. Milk thistle oil is also taken on an empty stomach, 1 teaspoon, washed down with cold water.
The use of oils in cosmetology
In addition to edible oils, there are many vegetable fats used exclusively in cosmetology. They are successfully replacing creams, ready-made masks and other skin and hair care products.
Skin care
Avocado, macadamia, grape seed, olive oil regenerates and moisturizes dry flaky skin. Corn and cedar nut oil provides elasticity to aging skin. Jojoba oil nourishes and evens out the epidermis. You can use them in their pure form or prepare masks based on them.
A nourishing and moisturizing mask for aging skin includes warmed cocoa butter (1 tablespoon), rosehip and sea buckthorn (1 teaspoon each) and vitamins A and E (4 drops each) added to 1 tbsp. a spoonful of cream. Step-by-step care will help to invigorate tired skin:
- wash your face with water mixed with corn oil (for 1 liter of water - 1 teaspoon);
- make a compress with a weak baking soda solution;
- apply cabbage leaf gruel to the skin;
- wash off the cabbage mask with warm water.
Hair care
Oil masks are especially useful for dry and weakened hair. They eliminate dandruff, restore the hair shaft, nourish the scalp and hair follicles. For oily hair, grape seed oil and almond oil are suitable. Dry hair prefer burdock, coconut and olive oil. Jojoba, burdock, grape seed oil and castor oil help with dandruff.
If you take a tablespoon of flaxseed oil on an empty stomach in the morning, your hair will become lush and shiny.
Damaged hair is treated with a cottonseed oil mask. It is rubbed into the scalp, wrapped with a towel and kept for an hour. Then the hair is rinsed with warm water. Warmed olive oil (2 tablespoons) in combination with 1 tablespoon will relieve split ends. a spoonful of vinegar and a chicken egg. The mixture is applied to the ends of the strands and kept for 30 minutes, then washed off with water.
Care for nails, eyelashes and eyebrows
Oils are excellent care for nail platinum, they prevent delamination, strengthen and make it less brittle:
- to strengthen nails, prepare a mixture of 2 tablespoons of almond oil, 3 drops of bergamot ether and 2 drops of myrrh;
- a mask of olive oil (2 tablespoons), lemon ethers (3 drops), eucalyptus (2 drops) and vitamins A and E (2 drops each) will accelerate the growth of the nail plate;
- shine to nails will give jojoba oil (2 tablespoons), eucalyptus ether (2 drops), lemon and pink ethers (3 drops each).
For various reasons, eyelashes can fall out, and areas of alopecia appear on the eyebrows. Three "magic" oils will save the day - olive, castor and almond. They will provide nourishment to hair follicles, enrich the skin with vitamins. Daily massage of the brow arches with one of the oils will help thicken hair growth. Apply the oil to the eyelashes using a thoroughly washed mascara brush.
Vegetable oils for massage
Vegetable oils are suitable for massage, which do not thicken when heated and do not leave a greasy film on the body. You can use one oil or prepare a mixture, but no more than 4-5 components. The most useful are those obtained by cold pressing. They are rich in vitamins that are good for the skin.
Flax seed and wheat germ oil soothes the skin and heals wounds, carrot oil is suitable for aging skin. Cocoa, jojoba, peach, palm and safflower oils can be used on any skin.
Contraindications and possible harm
Unrefined vegetable oils are harmful if used for frying. The compounds they contain are oxidized and converted into carcinogens. The exception is olive oil. Vegetable fats are high in calories and should not be abused by obese and obese people. Medical contraindications:
- acute pancreatitis;
- gallstone disease (you can not use oil in its pure form);
- thrombophlebitis and heart disease (sesame oil is not allowed);
- allergy (peanut butter).
Damage is caused by oil if stored improperly and exceeded the expiration date. Nutritionists advise not to overuse rapeseed and soybean oil, as the feedstock can be GMO.
Video: vegetable oil - the choice of a nutritionist
There is a heated debate about the benefits and harms of vegetable oils. One thing is obvious - they are necessary for our body, but in moderation. And they will only benefit if they are stored and used correctly.
August 2, 2018
Today, about four dozen different types of vegetable oils are produced in the world. However, not every vegetable oil is consumed by a person. The benefits and harms of such a product are the subject of today's conversation. Let's consider the most popular varieties of oil extracts.
We study the assortment range
Often, when we use vegetable oil, we mean by default exactly the product obtained from sunflower seeds. But this is not true, because vegetable oil is a general concept that unites different varieties of a product.
Today, traditional healers and supporters of alternative medicine consume vegetable oil on an empty stomach. The benefits and harms of it depend on which product you choose.
Popular types of oil:
- Palm;
- sunflower seeds;
- hemp;
- olive fruit;
- sesame seeds;
- coconut;
- corn;
- nutty.
It is these types of oils that we eat or use for cosmetic purposes. Of course, there are exceptions when a person uses exotic oil extracts to prepare gastronomic masterpieces.
Oil is produced by cold pressing or hot method. As experts say, only in the cold-pressed oil, all the useful components are preserved. But after refining or deodorization, the product loses its natural value.
The component composition of vegetable oils depends on the raw materials used for production. But it is possible to single out general vitamins, micro- and macroelements contained in the oily liquid.
Chemical composition:
- fatty acids;
- tocopherol;
- vitamin D;
- calcium;
- retinol;
- vitamin F.
Depending on the type of oil, it may contain other micro and macro elements, for example, iron, potassium, magnesium, etc.
Oil extracts are essential for our body, because they contain fatty acids and a balanced amount of essential vitamins. Many of us have heard about the benefits of sunflower seed oil and olive fruits, because these two varieties are in great demand among consumers.
On a note! Peach and grape oil extracts, which are mainly used for cosmetic purposes, are considered no less, and maybe even more useful.
Beneficial features:
- strengthening the nervous system;
- protection from stress and depression;
- moisturizing and nourishing the skin at the cellular level;
- protective effect on the organs of the gastrointestinal tract;
- mild laxative effect;
- increased immunity;
- strengthening of the vascular walls.
As already mentioned, depending on the type of vegetable oil, its beneficial properties will differ.
Important! During heat treatment, sunflower seed oil releases carcinogenic substances, which are among the poisons. In this form, the oil causes significant harm to the body.
Refined or unrefined olive oil is another popular vegetable oil variety. In terms of the amount of fatty acids, this oil is clearly superior to its counterparts.
Properties of olive fruit oil:
- lowering the concentration of bad cholesterol;
- preventing the formation of cholesterol plaques;
- prevention of atherosclerosis and vascular pathologies;
- improving the condition of the skin;
- normalization of digestive processes.
Olive vegetable oil is often used for the face. The benefits and harms need to be studied before using any vegetable oil for cosmetic purposes. It is better to test for an allergic reaction beforehand to make sure that the chosen product is safe.
Oriental cuisine uses coconut oil for cooking. In our country, such a product has a high cost and, as practice shows, the fair sex uses it for the beauty of curls and skin.
Coconut oil, which has already been discussed, has almost the same properties as its counterparts, but there are some peculiarities. The product is recommended to be introduced into the diet in order to reduce body weight.
The composition of this oil contains the elements necessary for the beauty of the skin, the strength and beauty of hair. Women who use coconut oil found that the product evens out skin tone and smoothes wrinkles.
If you want to rejuvenate the body at the cellular level, to stop the processes of premature aging, you just need to pay attention to the oil extract made from the kernels of walnuts.
On a note! Walnut vegetable oil gets the palm in terms of tocopherol content. In addition, the product is used by traditional healers to treat many ailments and improve health in general.
There is also an unexplored side of vegetable oils that we try to ignore. We are talking about contraindications to use and possible harm. As has already happened, we will speak in general terms. Most varieties of herbal oil extracts have tremendous nutritional value, so excessive consumption can lead to excess weight gain. To prevent this from happening, experts advise to consume no more than 2-3 tablespoons of a herbal product per day.
It is worth paying attention to the concentration of cholesterol. Foods containing a lot of cholesterol are best eliminated from the diet in order to insure yourself against the development of serious diseases.
On a note! In case of diabetes mellitus, the use of vegetable oils in food is recommended to be agreed with a specialized doctor.
Of course, individual intolerance and hypersensitivity to individual components cannot be disregarded. If you want to try exotic oils, start with a small portion and watch your body react.
Several decades ago, in times of food shortages, the housewives did not have the question of which oil to choose for frying or salad - they had to take what was available in stores. Nowadays, counters are replete with a huge number of varieties of oils from various fruits and seeds, which can sometimes be quite difficult to navigate.
Which oil from the assortment on the market should you buy and which products should you watch out for? Are all types of oil equally beneficial? And what makes up the cost of a particular product? the website and program "Consumer Revolution" tried to find answers.
Myth # 1: Sunflower oil contains toxins
According to experts, on average, Muscovites eat about 250 tons of vegetable oil per year. This means that one person consumes about 15 liters of product per year. The most popular oil is predictably sunflower - it is chosen by about 60% of Muscovites. In second place is olive, which is preferred by 35% of Muscovites. And only a few residents of the capital introduce into their diet the so-called "exotic" oils: cedar, hemp, linseed, camelina, etc.
There are many biases associated with the production and consumption of oil. One of the most common says: sunflower contains little toxins.
Food industry experts argue that the presence or absence of toxins in sunflower oil rather depends on the conditions of production and storage than on the "natural predisposition" of the product to release hazardous substances, which, one way or another, are contained in a certain amount in all plant organisms. In case of improper storage of the product (for example, under the influence of direct sunlight or in the open air), secondary oxidation is possible, leading to the release of dangerous toxic substances - aldehydes and ketones.
Another danger that an unscrupulous manufacturer can expose to the buyer is the ingestion of benzopyrene, a carcinogen of the first hazard class, which can provoke the occurrence of oncological diseases. The ingestion of this carcinogen into the body is possible when using a method of drying sunflower seeds that does not meet technical safety standards, for example, using diesel fuel. In this case, fat-soluble products of fuel combustion can get into the oil itself and "poison" it.
Fortunately, for large-scale industries, such mistakes are a thing of the past. Modern enterprises, as a rule, have their own laboratories and all the equipment necessary for analyzing the composition of oils. The buyer takes risks only in the case of buying oil "hand-held" from an unverified supplier.
Myth # 2: The Best Sunflower Oil - Premium
Some buyers tend to avoid purchasing "budget" varieties of sunflower oils, since they believe that the price and category are directly related to the quality of the product: the more expensive it is, the healthier and safer. However, experts tend to disagree with this point of view.
The main difference between the oils of the "Premium", "Extra" and "First Grade" categories is the difference in the peroxide number, which reflects the degree of oxidation of the product - the lower it is, the higher the oil category. Experts note that it is extremely important to maintain the peroxide value within the normal range after the expiration date of the product, since this means not only compliance with the declared quality standards, but also compliance with storage standards. For an adult, the difference in the oxidation state is not so significant (2 mmol per kilogram for the "Premium" category oil, 4 mmol per kilogram for the "Premium" category and 1 mmol a kilogram for the "First grade"), while for baby food you should choose the oil with the lowest index - "Premium" category.
Another distinguishing feature is the production technology. Oil of the "Premium" category (some manufacturers use the definition of "Extra virgin") cannot be produced by the extraction method, in which oil is extracted from the cake remaining after direct pressing with the help of reagents. But do not worry about the safety of the oil obtained using this technology: after extraction, the product is purified from all impurities, so it is completely harmless to health.
Among sunflower oils of various categories, the price range is relatively small, so counterfeiting is rare.
Falsification can be considered the non-compliance of the product with the declared requirements revealed during the examination - in this case, the buyer will have to deal with an unreasonably high cost, which, of course, is unpleasant, but does not yet indicate a threat to his health. According to industry experts, the most common method of falsification, which is resorted to in order to reduce the cost of production, is to mix more expensive grades of oils with cheaper ones. However, among sunflower oils of various categories, the price range is relatively small, so falsifications are rare. Again, they are more likely to occur in small businesses than in large reputable companies.
Myth # 3: Refined oil contains no nutrients
As you know, the main task of refined oil is to be the basis for cooking. For this, the product is specially cleaned from all possible impurities and is odorless. The whole value of unrefined oil, on the contrary, lies in the content of impurities that are useful in raw form, but dangerous during heat treatment - they contribute to the release of carcinogens, which were already mentioned in the text earlier. At the same time, fatty acids and vitamins in unrefined oil are preserved to a greater extent. This does not mean that refined oil is devoid of useful substances - they can only be contained in it in a relatively smaller volume compared to unrefined oil. Thus, it can be argued that unrefined oil is more suitable for consumption "raw", while refined oil is better for frying.
However, you should not resort to extremes in choosing one or another type of oil: according to dietitians, carcinogens are also released during frying in refined oil, but in significantly smaller quantities. To minimize harm to health, you should monitor, as far as possible, the heating temperature of the pan so that the oil does not start burning, or bake food in the oven where the required temperature can be maintained. Also, do not re-fry oil that has already cooked food.
The use of oil with a high content of oleic acid, which is extremely resistant to heating, during frying can significantly reduce the release of oxidation products. Nutritionists believe that high oleic oil is optimal for frying and affordable in comparison with other types of refined oil.
Myth # 4: Olive oil is better than sunflower oil
In general, the difference in the nutrient content of these two oils is not that great.
Among the obvious advantages of unrefined olive oil over unrefined sunflower oil, one can note a higher content of vitamin E. It is also worth noting the closest to optimal ratio of unsaturated fatty acids omega-3 to omega-6 in olive oil (approximately 1/13 with an optimal value of 1/4 up to 1/10, while in sunflower oil - 1/200).
If we talk about refined oils, then here sunflower is in no way inferior to olive oil, and both are inferior to high oleic oil in terms of price / quality ratio.
Thus, the preference for one or another type of oil remains a matter of taste and financial possibilities (olive oil for Russia is an imported product and costs an order of magnitude more expensive than sunflower oil). However, nutritionists insist that an excess of sunflower oil in the diet can have a detrimental effect on the body precisely because of the imbalance of omega-3 and omega-6 fatty acids.
Experts also recommend paying attention to the packaging of the product - if possible, pour the oil into an opaque glass container (in which olive oil is more common than sunflower oil) and not store it in cans after opening.
Myth # 5: "Exotic oils" are the healthiest
The truth of this statement is not in doubt by any of the experts. Indeed, the benefits of "exotic oils" lie in the aforementioned ratio of omega-3 to omega-6 unsaturated fatty acids. For this reason, nutritionists recommend combining them with more familiar types of oils - sunflower or olive (or both at the same time). But still, "exotic oils" have a number of disadvantages:
Specific taste. Mustard oil may seem too tart, linseed oil - bitter, camelina - sour (camelina is a genus of herbaceous plants from the cabbage family). The perception of taste is subjective, and you may have to spend a certain amount of time to find your own among the "exotic" oils;
Price. Not only the time of the buyer, who decides to try the "exotic" little, is at stake, but also the means. Price range: from 160 (camelina oil) to 4000 (hemp oil) rubles per liter. One of the main pricing factors in this case is the low prevalence and growing popularity of such oils;
Medical contraindications. Flaxseed oil can be a very useful product, but it is not suitable for a specific person, and instead of being beneficial, it can cause damage to the body. Therefore, before including any of the "exotic oils" in your diet, you should consult your doctor.
The use of "exotic oils" has a beneficial effect on the body, but its choice, perhaps, should be approached even more thoroughly than the choice of refined oil for frying or unrefined oil for dressing for various hot and cold dishes.
Sunflower oil is the most demanded, popular and affordable product among similar ones. Since it is of natural plant origin, it undoubtedly has beneficial and harmful properties. What are the benefits and harms of sunflower oil, how to take it for health? It turns out that the answer to this question depends on what kind of oil we use.
The beneficial and harmful properties of sunflower oil depend on whether it is refined or not.
Types of sunflower oil
The product is of two types: unrefined and refined.
- Unrefined. It is obtained by pressing (cold or with preliminary heating of raw materials). It is considered the most beneficial for the body, as it keeps all the beneficial compounds in an active form. It is characterized by a specific smell and taste, dark color, precipitation in the container during storage. This oil is suitable for use as an additive in salads or for treatment. Heating leads to a change in the chemical composition of the active components and their transformation into toxic compounds. Therefore, frying in unrefined oil is not recommended.
- Refined. After pressing, it undergoes a number of sequential processing processes. The result is a light yellowish transparent product, odorless and tasteless (insignificant), does not form sediment. Such oil no longer contains substances that smoke during frying, but there is also no initial amount of vitamins and beneficial compounds. It is more suitable for roasting, but when eaten raw, it brings nothing but calories.
Features of the chemical composition
Sunflower oil is rich not only in saturated, but also unsaturated fatty acids, including OMEGA-3 and 6. They are responsible for the state of the nervous, immune and endocrine systems. Fatty acids are components of the lining of every cell in the body. They normalize the blood composition, prevent the deposition of cholesterol plaques and have many other properties important for the body.
In addition, sunflower oil (unrefined) is rich in vitamin E. 100 grams of the product contains 300% of the daily requirement for this important compound. That is, to provide cells with tocopherol, only 30 g (two tablespoons) of sunflower oil is required.
Useful and harmful properties of sunflower oil
In order to accurately determine for yourself whether you can drink sunflower oil or choose another option for recovery, you need to know what useful properties it has, and what harm it can do. The benefits of the product are as follows:
- prevents the occurrence of atherosclerosis;
- eliminates disturbances in cognitive processes (memory, stress resistance, speed of mental reactions, attention and concentration improve);
- promotes cell rejuvenation;
- enhances immunity;
- improves the condition of the skin and its derivatives;
- prevents the development of cancer;
- lowers cholesterol levels, preventing heart and vascular diseases;
- normalizes hormonal levels;
- has a positive effect on the formation and maturation of germ cells;
- prevents the development of obesity;
- normalizes blood pressure;
- eliminates congestion in the gallbladder;
- promotes the elimination of toxins and toxins;
- has a regenerative effect.
Attention! The listed properties refer to unrefined sunflower oil, which is widely used not only in folk medicine, but also in official medicine, as well as in cosmetology. For medicinal purposes, the product is used internally and externally.
Despite the abundance of properties beneficial to the body, sunflower oil, if taken carelessly, can also cause serious harm to health. First of all, this refers to the way it is cooked. As already mentioned, it is not recommended to expose an unrefined product to heating at all. It contains a large amount of free fatty acids and other organic compounds that can turn into substances poisonous to organs, causing cancer. Refined oil should only be used once for frying. Reheating it also contributes to the formation and accumulation of carcinogens.
Advice! The benefits will be greater if vegetables or meat are first stewed in water, and at the end add sunflower oil.
If you plan to drink oil on an empty stomach, then you need to keep in mind that it has contraindications:
- in the stage of exacerbation;
- individual intolerance.
It is best to consult your doctor before using a sunflower product for medicinal purposes. This article, like other informational materials on the network, is not a guide to self-medication.
Who can drink sunflower oil and when?
Typically, the product is taken on an empty stomach for therapeutic purposes. What are the benefits of drinking sunflower oil on an empty stomach? There are several options for this technique.
For the treatment and prevention of diseases
Sunflower oil inside can be used for prophylactic purposes or for treatment of the following disorders in the body.
Regular intake of sunflower oil on an empty stomach contributes to the prevention of diseases of the heart and blood vessels
- ... To get rid of this disorder, it is enough to drink about 20 g (tablespoon) of oil every morning on an empty stomach. Gradually, the stool will become soft, and bowel movements will occur without difficulty. In the process of such treatment, it is recommended to drink a large amount of plain water.
- Diseases of the anus (). As with constipation, taking the product on an empty stomach in the morning will soften the stool. This, in turn, will make bowel movements less traumatic and painful, and will allow the lesions to heal faster.
- Atherosclerosis. In case of vascular diseases associated with cholesterol deposits, it is recommended to drink oil on an empty stomach twice a day for 10 g, it improves the properties of the blood and helps to cleanse the vascular walls from atherosclerotic deposits.
Cleansing the body
Sunflower oil is used to cleanse the body of toxins and toxins. This Indian method does not consist in using the oil inside, but in a kind of rinsing with it in the mouth. It is believed that in this way the product absorbs toxic substances, "collects" pathogenic microorganisms and relieves a person from many diseases, since in the process of sucking and chewing, the blood supply to the oral cavity is activated.
The cleansing procedure is simple: you need to chew and suck on one tablespoon of sunflower oil on an empty stomach in the morning and at night. The duration is about 20-25 minutes. During this time, the oil in your mouth should first become thick and then very runny. It cannot be swallowed; after the required time has elapsed, the oil is spit out. Moreover, it should be white.
Slimming
Despite the fact that the calorie content of sunflower oil is 900 kcal, it is successfully used for weight loss. The fat burning effect is due to the presence of unsaturated fatty acids in the product, which normalize metabolic processes and promote the breakdown and elimination of fat.
For weight loss, you need to take sunflower oil on an empty stomach before breakfast and after dinner (before bedtime) in a teaspoon. The course of admission is 60-90 days. According to reviews, this approach makes it possible to reduce body weight by 5-10 kg.
How to drink sunflower oil during pregnancy
During the carrying of a child, the use of sunflower oil drunk on an empty stomach is to prevent constipation and eliminate heartburn.
During pregnancy, sunflower oil taken internally will prevent constipation and heartburn.
If a natural unrefined product in its pure form causes a gag reflex, then it is enough to add it to salads or seize it, for example, with lemon. Up to 3 tablespoons of oil is recommended for a pregnant woman per day. To get rid of heartburn, one tablespoon is enough.
Use by children
If the child has frequent problems with bowel movements, then taking oil on an empty stomach will gradually eliminate this disorder for a long period of time. Since not all children will be able to drink it in its pure form, you can add the sunflower product to the finished dish, for example, to the soup. In a day, depending on how strongly the violation is developed, from 1 to 3 tablespoons is enough.
Elderly use
The consumption of sunflower oil on an empty stomach will be of invaluable benefit for the elderly and senile people. It inhibits the aging process in the body, prevents the occurrence of diseases of the central nervous system (for example, Alzheimer's), and is the prevention of cancerous tumors. In addition, in old age, due to the developing hypotension of the intestines, constipation is often observed. Reception of the oil product normalizes digestion and peristalsis, facilitates bowel movements.
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