Which Vegetable Oil To Choose

There are many cute bottles with oils from nuts, seeds, and olives on store shelves, and you want to buy them all. But is it really worth it?

When the label says "vegetable", "natural", "contains vitamins", the hand is drawn to put the product in the basket. Often these words are associated with health and longevity - and they really can be. However, even in such an unambiguous topic at first glance, as the benefits of vegetable oil , there are nuances.

Origin matters

The method of production of vegetable oil can improve the properties of the product, or it can kill everything useful. Pumpkin seeds or ripe olives, for example, contain a lot of vitamins and microelements, but if the oil was extracted from them by heating the raw materials, the result will be just a beautiful and aromatic liquid in the bottle, which is of no benefit to the body. After all, the main words to look for on the oil label are “cold pressed”.

Heat treatment

Cooking with gently pressed, unrefined vegetable oil is a bad idea. The reasons are still the same: heating to a temperature of 100 degrees kills most of the vitamins. But the other thing is worse: stewing and frying usually take place at a temperature of about 140 degrees, at which most vegetable oils reach the so-called smoke point - the temperature when the fatty acids of the product begin to form spontaneous chemical compounds that are toxic to the human body. Of all vegetable oils , only coconut is suitable for cooking: it begins to smoke at a temperature above 170 degrees, that is, this oil can survive stewing, baking and not very intensive frying. Olive copes with such tasks a little worseoil , however, you can cook with it. But linseed, sunflower, pumpkin, sesame and all nut oils are intended only for cold use: preparing salads, snacks, sauces, adding to ready-made and slightly cooled porridges and soups.

Acid balance

The diet of modern people, even those who watch their nutrition, contains too much omega-6 fatty acids and too little omega-3. Such a scheme threatens with typical diseases of civilization: inflammation of various kinds, skin problems, cardiovascular diseases. Regular consumption of fatty types of fish and the right choice of oil helps to shift the balance towards precious omega-3 acids . Most vegetable oils contain both types of acids, but their concentration is different. Omega-3s outweigh omega-6s in flaxseed, olive, coconut, and canola oils , making them ideal for daily consumption. Sunflower, corn and soybean, on the contrary, have more omega-6 fatty acids, so why consume these vegetable oilsrecommended when there are many other sources of omega-3 in the diet.

So which vegetable oils are the most beneficial? Which ones should you buy and use regularly? The correct answer: those that are suitable for most dishes and whose beneficial properties are not limited to cooking. The list of the most useful is as follows.

Coconut oil

A real modern superfood with a pleasant, slightly sweet taste.

• It does not lose its useful properties during heat treatment.

• Gives desserts a light coconut note and helps thicken: coconut oil becomes solid at temperatures below 25 degrees.

• Can be used as a natural body oil and hair mask: apply to skin and hair after showering to preserve precious moisture.

Olive oil

The star of the Mediterranean diet and one of the few vegetable oils to which neither nutritionists nor doctors have any complaints.

• It has a positive effect on the human heart and blood vessels.

• Bitter-tasting, dark green varieties of oil contain more antioxidants that protect against inflammation and cancer.

• A few drops of olive oil added to a moisturizing cream will soothe very dry skin.

Sesame oil

In stores, you can find 2 varieties: aromatic dark brown from roasted seeds (bad choice) and light (what you need).

• In Ayurveda, sesame oil has been used as a mouthwash in the morning for many centuries: it kills disease-causing microbes and even whitens teeth. The classic ritual recommends keeping the oil in your mouth for 20 minutes, but you can start with a more comfortable 7-10.

• The subtle taste of sesame seeds goes perfectly with fish and seafood.

• Barely heated sesame oil can be used as a nourishing mask for very dry skin of the feet - tenderness is guaranteed after 20 minutes.

Pumpkin oil

The most photogenic vegetable oil due to its thickness and bright green color - to the attention of everyone who likes to share their recipes on Instagram.

• It has a positive effect on the work of the endocrine and digestive systems.

• It is irreplaceable in salads and pureed soups where pumpkin was used: the oil tones down the sweetness of the vegetable and makes the taste of the dish more balanced.

Linseed oil

The champion in the content of useful omega-3 acids, but many are stopped by the sharp, slightly bitter taste of the oil . You can soften it by making a mixture of linseed oil and soy sauce as a salad dressing.

• Lowers the level of bad cholesterol.

• 2 tsp of linseed oil on an empty stomach stimulate the digestive system and can solve the problem of constipation.

• It contains antioxidants that neutralize nitrates in vegetables, since it is better to season salads made from fruits of questionable quality with linseed oil .

Avocado oil

The slightly nutty taste of the oil suggests that it will be incomparable in desserts, leafy salads and Mexican dishes. Just as avocados go well with fish, seafood, spinach, tomatoes and eggs, the oil from this fruit goes well with them.

• The chemical composition of avocado oil is close to the composition of the lipid mantle of human skin, as it can be used as a care product for the body, face and hair.

• Polyunsaturated fatty acids, which avocado oil is rich in , are good for the heart and brain.