For proper nutrition, a person needs vegetable oils. These are sources of unsaturated fatty acids and the body needs to absorb fat-soluble vitamins. Vegetable oils vary in the composition of the feedstock, the degree of purification and the characteristics of the process. First you need to understand their classification. In our article, we consider the main types of vegetable oils and their application. Here we also note their useful qualities and contraindications for use.
Classification of Vegetable Oils
Vegetable oils are classified according to the following criteria:
- Consistency: solid and liquid. Solids contain saturated fats. These include healthy oils (cocoa and coconut) and low-use (palm). Liquids contain monounsaturated (olive, sesame, peanut, avocado, hazelnuts) and polyunsaturated (sunflower, etc.) fatty acids.
- By the method of extraction, cold-pressed oils (the most useful) are distinguished; hot (the raw material is heated before pressing, as a result of which it becomes more liquid and the product is extracted in a larger volume); obtained by extraction (raw materials are processed with a special solvent before extraction).
- Types of vegetable oils by cleaning method:
- unrefined - obtained as a result of rough mechanical cleaning; such oils have a pronounced smell, are considered the most beneficial for the body and may have a characteristic precipitate at the bottom of the bottle;
- hydrated - purified by spraying with hot water, they are more transparent, have no pronounced odor and do not form a precipitate;
- refined - oils that have undergone additional processing after mechanical cleaning, having a weak taste and smell;
- deodorized - obtained as a result of processing with hot steam under vacuum, they practically have no color, taste or smell.
Vegetable oils for food
Vegetable oils are widely used in all areas of human life. Most of them are very helpful. Certain types of vegetable oils are used in the manufacture of cosmetics, shampoos, hair masks, etc. Some of them are more used as medications in traditional medicine. And yet, almost all varieties of vegetable oil are suitable for consumption. They bring invaluable benefits to the body.
Among all existing species, the most useful vegetable oils for food are distinguished. These include those that contain monounsaturated fatty acids (olive, sesame, peanut, rapeseed, avocado and hazelnuts). Such fats are considered healthy because they help reduce the amount of cholesterol in the blood.
One of the most common oils, which is in great demand in all countries of the world, is sunflower.
The benefits and harms of sunflower oil
Sunflower - the most common and sought after in the whole world. Get it from oilseeds. In addition to all the beneficial properties that sunflower oil has, the price of it is one of the lowest in comparison with other varieties, which makes it also the most affordable. It is only 65-80 rubles per liter.
Sunflower oil is a source of linoleic acid, important vitamins and a whole complex of unsaturated fats, including Omega-6. Its regular use contributes to the normalization of all body systems, improves the quality of the skin and hair.
Sunflower oil, the price of which is set at one of the lowest levels, is widely used in cooking in the manufacture of mayonnaise, other sauces, baking confectionery, etc.
It is not recommended to consume this product in excessive quantities for people with gallbladder diseases. It contains polyunsaturated fats, which form free radicals when heated, which are extremely dangerous substances for the human body.
Olive Oil: Health Benefits
Olive is obtained from European black or green olives. In its manufacture, various methods of extraction and the degree of purification are used. Most often, these types of vegetable oils are found:
- Unrefined first extraction - obtained by mechanical pressing of the feedstock. Such a product is considered the most useful, ideal for dressing salads and improving the quality and taste of prepared dishes.
- Refined second extraction - obtained by pressing the raw material remaining after the first extraction. During the production process, up to 20% of extra virgin olive oil is added to it, therefore it is also very useful, and besides it does not form carcinogens when roasted, like sunflower.
Olive oil has the following properties and characteristics:
- contains twice as much oleic acid than sunflower;
- reduces the amount of cholesterol in the blood;
- It is used to prevent heart and vascular diseases;
- improves digestion;
- essential for the absorption of fat-soluble vitamins;
- contains monounsaturated fatty acids and omega-6 in small quantities.
All the benefits of corn oil
Corn is obtained from the germ of corn. In terms of useful properties, it surpasses such types of vegetable oils as sunflower and extra virgin olive.
A corn germ product is useful in that:
- is a source of fatty acids (saturated and unsaturated);
- improves brain function;
- stabilizes the endocrine system;
- helps to remove cholesterol from the blood.
This oil is especially recommended for dressing salads, as well as for stewing, preparing sauces. It starts to burn only under the influence of very high temperature.
Soybean vegetable oil
Soya is produced from the seeds of a plant of the same name. It is widely distributed in Asian countries, where due to its unique chemical composition it is considered one of the most useful. It is widely used as dressing for salads and in the preparation of first and second courses.
The benefits of soybean oil for the body are determined by its composition. It contains essential polyunsaturated fats (linoleic acid, oleic, palmitic, stearic), lecithin, Omega-3 and Omega-6, as well as vitamins E, K and choline. This product is recommended for use to increase immunity and speed up metabolism.
Such a healthy linseed oil
Flaxseed is obtained by cold pressing from flax seeds. Thanks to this cleaning method, it retains all the beneficial properties and vitamins contained in the feedstock. Flaxseed and some other types of vegetable oils are considered elixirs of youth that have the highest biological value. It is considered the record holder for omega-3 fatty acids.
In addition, linseed oil has the following distinctive features:
- lowers cholesterol and glucose in the blood;
- improves metabolism;
- protects nerve cells from destruction;
- increases brain activity.
The flax seed product is recommended to be added to salads and ready-made dishes, as well as to pastries to give a beautiful bright orange color. Flaxseed oil has no contraindications.
Sesame oil and its beneficial properties
Sesame seeds are produced by cold pressing fried or raw sesame seeds. In the first case, the product has a dark color and a strong nutty taste, and in the second - a less pronounced color and aroma.
Useful qualities of sesame oil:
- it is a record holder among other types of oil on the content of calcium;
- stabilizes the endocrine and female reproductive system;
- contains a unique antioxidant squalene that increases the body's resistance to adverse conditions and purifies the blood from toxins and decay products;
- provides the removal of "bad" cholesterol, preventing its deposition in the vessels.
This product is widely used in Asian and Indian cuisine for pickling foods and salad dressings.
Rapeseed oil: useful properties and contraindications
Rapeseed is obtained from the seeds of a plant called rapeseed. The product obtained from the processing of seeds is widely used for food. Unrefined, it contains erucic acid, which causes disorders in the development of the body, in particular, slows down the onset of reproductive maturity. That is why it is recommended to eat only refined rapeseed oil.
Useful properties and contraindications are completely enclosed in its composition. Its benefits to the body are as follows:
- surpasses olive oil in biochemical composition;
- contains a large amount of vitamin E, polyunsaturated and monounsaturated acids;
- normalizes the work of all body systems.
Unrefined rapeseed oil, which contributes to the accumulation of toxins in the body, is contraindicated.
Mustard oil and its benefits for the body
Mustard is extracted from the seeds of a plant of the same name. This oil was first obtained in the VIII century, but in Russia it became popular during the reign of Catherine II. The product has a golden color, a pleasant aroma and a unique, rich vitamin composition. Mustard oil contains unsaturated fats, including Omega-3 and Omega-6 and volatile, which fight viruses and bacteria during colds.
Mustard oil has bactericidal and anti-inflammatory properties, acts as a natural antibiotic, improves the digestive system, improves blood composition, cleansing it.
Palm oil: beneficial and harmful qualities
Palm is extracted from the pulp of the fruits of a special oil palm. It is generally accepted that it only harms the body. In particular, this oil consists of a large amount of saturated fat; as a result of storage at room temperature it turns into margarine, and when it enters the body, it is poorly absorbed, causing indigestion. The use of such a product in large volumes can lead to serious disorders in the functioning of the cardiovascular system, which other types of vegetable oils for food do not bring.
Among the positive qualities of this product can be noted its antioxidant properties, the ability to improve the condition of the skin and hair.