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Vegetable oils are used by many people mainly for frying and baking. Meanwhile, they are a valuable component of our diet. It's hard to say which oil is the healthiest. It is important to know which oils have health-beneficial fatty acids and how to use them.

What are oils? Division of vegetable oils

Vegetable oil is a liquid product obtained by pressing oilseed plants. It can be made from seeds, nuts, olives, avocados.

Vegetable oils are divided into refined and cold-pressed. During cold pressing, the oils are not deprived of their specific taste and smell, as is the case with refining. The color of cold-pressed oil is characteristic of a given plant. In addition, they retain more valuable bioactive ingredients.

Nutritional value of vegetable oils

Differences in the nutritional value of individual vegetable oils are mainly based on different fatty acid contents. Polyunsaturated and monounsaturated fatty acids are the most beneficial for health. The proportions between different fatty acids are also important. In turn, we should avoid saturated fatty acids (present in large amounts in palm and coconut oil).

Vegetable oil (especially cold-pressed) also contains valuable vitamins (mainly E and K), phytosterols, tocopherols and phenolic compounds.

The energy value of different oils is basically the same and amounts to nearly 900 kcal.

Omega-3 fatty acids in the diet

Many people's diets are often deficient in omega-3 fatty acids, but we consume proportionately much more omega-6 fatty acids. Meanwhile, the correct ratio of these acids should be around 1:4-5. Disturbing these proportions in favor of omega-6 acids will be negative for health, even despite the adequate intake of total polyunsaturated fatty acids.

Omega-3 deficiency in the diet has a negative impact on the functioning of many organs, cognitive functions (including memory, the ability to focus attention), as well as fertility, mood and skin condition. This fat is especially important for the proper development of children.

Linseed oil

One of the healthiest vegetable oils is linseed oil. It is rich in polyunsaturated fatty acids, especially from the omega-3 family. Its consumption reduces the risk of heart disease, cancer, and regulates cholesterol levels. Linseed oil has anti-inflammatory and antioxidant properties and supports the treatment of gastric ulcers. It should not be heated, as this leads to loss of nutritional value.

Canola oil

Compared to other healthy vegetable oils, rapeseed oil is characterized by a low price, which is why it is often underestimated. It has a very favorable ratio of omega-3 and omega-6 fatty acids. It regulates the level of cholesterol in the blood, has anti-inflammatory and anti-allergic properties, and is also suitable for frying.

olive oil

There are different types of olive oil on the market, the highest quality being extra virgin olive oil. Olive oil is rich in healthy, monounsaturated fatty acids. Studies show that daily consumption of olive oil reduces all-cause mortality and cardiovascular disease. In addition, it is great for thermal processing.

Which oil is the healthiest?

When choosing an oil that we will consume raw (e.g. as an addition to salads, pastes, bread spreads), it is worth taking into account the high content of omega-3 acids. An example would be linseed oil, pineapple oil, wheat germ oil and rapeseed oil. They are best cold pressed. Such vegetable oil should be kept in dark bottles, at a low temperature and consumed within a short time after purchase. Buy them preferably from a trusted seller or pharmacy, not in hypermarkets.

When looking for a vegetable oil suitable for frying, it is better to choose the one with a high content of monounsaturated fatty acids (e.g. olive oil, rapeseed oil).

Oil in a healthy diet

Vegetable oils are an important element of the diet supporting the work of the circulatory and nervous systems and affecting longevity. The Baltic diet offered by the Sofra Institute of Health, apart from healthy fats, contains many other active ingredients that support health on many levels. It is also beneficial when losing weight.