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

There are many varieties of oils. Some are useful as medicine, while not suitable for cooking. Others produce in small quantities, hence the high price. But each has unique distinctive useful features. Which one to use is up to you. Below we have analyzed the TOP 10 most useful vegetable oils.

olive

Benefit:

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.

Remember:

• 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

Benefit:

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.

Remember:

• 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

Benefit:

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.

Remember:

• 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

Benefit:

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.

Remember:

• 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

Benefit:

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.

Remember:

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

Sesame

Benefit:

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 oncological diseases, 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.

Remember:

• Oil dark color not suitable for frying. Use only cold. Light - used in both cases.
• Stored in a dark cool place in a closed glass container.

Pumpkin

Benefit:

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.

Remember:

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

soybean

Benefit:

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.

Remember:

• 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.

Benefit:

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.

Remember:

• 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

Benefit:

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.

Remember:

• 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

The above products are the most useful herbal products. But there are others that are equally beneficial.

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. During heat treatment, it 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.

This is not the whole list of oils. There are exotic and not very popular, but no less healing: tomato, apricot, peach, poppy, chili oil, black cumin, etc.

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.

Useful video about the 9 most useful vegetable oils:

Each capsule (0.2 g) contains 0.084 mg of carotenoids from sea buckthorn oil concentrate, the recommended daily dose of the product provides 6-12% of the physiological need for beta-carotene.

Sea buckthorn oil, in addition to carotenes, contains a number of biologically active compounds: vitamins B1, B2, C, P, K, E; flavonoids - isorhamnetin, quercetin, kaempferol, myricetin, catechin, which have capillary-strengthening, cardio-stimulating, gastroprotective, diuretic, anti-inflammatory effects; chlorogenic acid, which has a choleretic effect; beta-sitosTherin, choline, which stimulates the synthesis of phospholipids, has a lipotropic effect, prevents fatty degeneration of the liver, enhances phagocytosis, improves memory, especially in old age, and has a sedative effect; alpha and beta amirins are compounds that regulate lipid metabolism.

• healthy people for the prevention of A-hypovitaminosis, to increase the body's defenses, to improve the condition of the skin, nails and hair, for children to ensure normal growth, for the elderly for active longevity, to maintain the antioxidant defense system, especially for people living in ecologically unfavorable areas, as well as those exposed to various types of household exposure (working with a computer, prolonged exposure to the sun);
• as a medical food product for eye diseases, visual impairment, skin diseases, accompanied by dryness and delayed regeneration, in chronic diseases of the gastrointestinal tract(inflammatory and ulcerative-erosive lesions), bronchi, lungs, tuberculosis, while the main treatment of diseases should be entrusted to the doctor.

• healthy people for the prevention of E-hypovitaminosis, to maintain systems antioxidant defense of the body especially residents of industrial areas, centers major cities, computer users, people who are in the sun for a long time; children for normal growth, the elderly to slow down the aging process, to improve the condition of the skin, nails and hair;
• for the prevention of violations of lipid metabolism and atherosclerosis;
• as a product of therapeutic nutrition for muscular dystrophies, degenerative changes in bones, joints, ligaments, including post-traumatic ones, with reduced function of the sex glands, with menopause, with diseases of the gastrointestinal tract, with diseases of the heart and peripheral vessels, while the main treatment of these diseases should be entrusted to a doctor.

• healthy people as a source of unsaturated fatty acids, phospholipids, essential amino acids, vitamins, microelements that have a general strengthening effect on the body;
• for the prevention of lipid, protein, water-salt metabolism disorders;
• as a therapeutic food product for diseases of the kidneys and urinary tract(chronic glomerulo- and pyelonephritis, cystitis, urolithiasis disease), with osteoporosis. The main treatment of these diseases should be entrusted to the doctor.

Vegetable oils

Consists of a mixture of sunflower, mustard, linseed and sesame oils.

The combination of four vegetable oils differing in composition (table 1) optimizes the ratio of fatty acids of various classes (table 1), enriches the amino acid, vitamin and mineral composition of the mixture.

it functional food product with regular use supplies the body with essential nutritional factors and promotes good physical development. Flaxseed oil regulates the processes of growth and development of the brain, eyes, gonads, gastrointestinal tract, musculoskeletal system, enhances tissue regeneration. Sesame oil is a valuable dietary food product that has a beneficial effect on health. In medicine, it is used for therapeutic nutrition for lipid metabolism disorders, arterial hypertension, and for inflammatory and degenerative diseases of the joints. AT last years sesame seeds and sesame oil are actively used for the prevention of osteoporosis, due to the presence in it of calcium, phosphorus - building materials for bone tissue, and phytoestrogens that control the processes of bone resorption. In bodybuilding sesame oil is consumed to increase muscle mass. Sunflower oil is an additional source of essential amino acids and magnesium. Mustard oil improves appetite, stimulates digestion processes, promotes better absorption of nutrients. It should be noted that for good physical development, it is important not only good nutrition, but also high physical activity.

Consists of a mixture of corn, mustard and pumpkin oils.

This mixture combines three oils that affect the organs of the digestive system. Corn oil enhances the secretion of bile, reduces its viscosity, has an antispasmodic and anti-inflammatory effect. Mustard oil improves appetite, stimulates digestion, has bactericidal and anthelmintic activity. Pumpkin seed oil enhances the motor function of the colon and biliary tract, has an anthelmintic effect.

Consists of a mixture of corn, mustard, camelina oils and rosehip oil.

It has an original aroma and taste, it combines a fresh pungent aroma and taste of camelina and mustard oils, softness of corn. The high taste qualities of this oil are not inferior to its beneficial properties. Corn and mustard oils are rich in linoleic (omega-6) oleic acids, but poor in alpha-linolenic (omega-3) acid; camelina oil is the "champion" in the content of alpha-linolenic acid, and contains linoleic and oleic acids in smaller quantities (table 1), rosehip oil is a rich source of gamma-linolenic acid. The combination of these oils makes the ratio of fatty acids more harmonious, able to regulate the content of lipids and cholesterol in the blood. Tocopherols, carotenoids, phospholipids, bioflavonoids contained in all components of the mixture form an antioxidant complex. Antiatherosclerotic, anti-inflammatory, regenerating, general tonic, antispasmodic, choleretic, bactericidal, anthelmintic action of the components of the oil mixture cause it positive influence almost all systems of the human body.

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1 when 1 g of fat is oxidized to carbon dioxide and water, 9 kcal is formed, when 1 g of proteins or carbohydrates is oxidized - about 4 kcal,

2 under the action of desaturases, desaturation occurs, double bonds are formed, from lat. saturatio - saturation,

3 elongases lengthen the carbon chain, from lat. elongatio - stretching, lengthening.

sunflower and olive, corn and peanut, sesame and pumpkin, mustard and hazelnut... How much do you know about these types of vegetable oil? And have you tried everything?

Until recently, I myself did not know about the existence of many oils, until my mother brought me peanut butter and pumpkin seed oil. She was right - it's healthy and extremely tasty!

A slender woman needs to know that frying in oil is harmful. Many oils, when heated, completely lose their healing properties, and some even become dangerous. They oxidize and release very harmful substances, the neutralization of which takes a lot of energy, which negatively affects the functioning of the liver. Oncologists have found that repeated heating of fat (for example, deep-fried, in a frying pan) leads to the formation of carcinogenic substances in the oil, which provoke the appearance of tumors in the body.

But adding vegetable oils to salads and ready meals as a sauce or dressing is not only healthy, but also incredibly tasty! In this case, the oil retains all its unique properties, because each of them has its own characteristics, its own "zest"!

Vegetable oil is necessary for our body

Oil is necessary for our body to function properly, as it contains various vitamins and essential fatty acids.

But this is far from all the advantages of vegetable oils - it also strengthens the immune system and heals. Nutritionists advise eating up to 50 g of unsaturated fats daily: only then will our diet be balanced.

Each of the vegetable oils has its own unique characteristics, therefore, by tasting different varieties, you will make your dishes gourmet and nutrition healthy.

Some vegetable oils control cholesterol levels, while others are a great alternative to butter for home baking.

The cost of vegetable oils

Most of the oils are not cheap. The most inexpensive natural vegetable oils are sunflower, olive, grape seed, linseed and mustard. The most expensive are pine nuts, almond, pistachio, hazelnut oil. This oil is suitable for a gift to someone who cares about their health.

It is profitable to buy oil for 2. For example, my mother and I buy and divide by 2: you don’t overpay for a bottle.

Sunflower oil "Homemade Ukrainian"	0.5 liters	147
Linseed oil (Dial-Export)	0.5 liters	152
soybean oil	0.5 liters	175
Corn oil	0.5 liters	269
Mustard oil	0.5 liters	290
Olitalia grape seed oil	1 liter	310
Peanut butter (Dial-Export)	0.5 liters	360
Walnut oil "Beaufor"	0.5 liters	385
Hazelnut oil "Beaufor"	0.5 liters	430
Pumpkin seed oil "Pelzmann"	0.5 liters	415
Almond oil "Beaufor"	0.5 liters	530
Pistachio oil "Beaufor"	0.5 liters	670
Cedar oil (Dial-Export)	0.5 liters	1200

Vegetable oils their properties (benefit)

	Sunflower oil The main source of vitamin E, which protects against atherosclerosis. Contains vitamin F essential for cells liver, blood vessels and nerve fibers. Perfect for frying, stewing, salad dressing.
Olive oil Improves the work of the heart. The highest quality is in virgin (or cold pressed) oil. Suitable for quick cooking and salad dressing. The ideal temperature for frying is 180°C.
	vegetable oil pumpkin seeds Raises good cholesterol levels rich in zinc, which stimulates the immune system. Suitable for dressing snacks, meat, but it is better to do it at the end of cooking, the oil does not withstand heat.
coconut vegetable oil This oil is rich in lauric acid, which boosts metabolism. It is 90% saturated fat and is very high in calories. Retains its properties even at very high temperatures. Ideal for baking.
	Peanut vegetable oil Reduces bad cholesterol levels. Due to its excellent heat-resistant qualities and delicate aroma, refined oil is recommended for deep-fried cooking.
Linseed vegetable oil One of the richest sources of omega-3 fatty acids(60%), which protect the heart and blood vessels, improves kidney function, helps to get rid of constipation. Used to make sauces and salad dressings.
	rice oil Rice bran oil contains unsaturated fatty acids, vitamins (A, PP, E, B) and antioxidants: gamma-oryzanol, squalene (necessary for normal skin functioning) and ferulic acid. Its use contributes to effective cholesterol lowering in blood plasma compared to other vegetable oils. Withstands temperatures up to 254°C. Makes food less greasy.
Sesame oil
	truffle oil It is obtained not by pressing, but by infusing truffles in olive or grape oil. This oil is used to flavor dishes, in the preparation of pasta or risotto. Does not withstand heat treatment.
walnut oil Contains vitamins A, E, C, B, macro- and microelements (zinc, copper, iodine, calcium, magnesium, iron, phosphorus). Necessary for the elderly. Indispensable for marinades, salad dressings, fish.
	Cedar oil ornate fatty acids, vitamins, macro- and microelements. Indispensable for tuberculosis, atherosclerosis, hypertension, stomach problems. Recommended as a condiment for dishes.
Grape seed oil Rich in vitamins, trace elements, tannins. Prevents the development of atherosclerosis. Withstands high temperatures without changing taste and smell. Excellent addition to salads, marinades.
	soy vegetable oil This valuable edible oil holds the record among vegetable oils in terms of the content of useful microelements. Soy is the only plant that can replace animal proteins. It is used for salads, cold vegetable and meat dishes, dishes with potatoes. Very tasty and juicy meat and fish are fried in soybean oil. A valuable component extracted from soybean seeds along with fatty oil is lecithin. It is the main nutrition of the entire nervous system, is the most important building material for the brain, lowers cholesterol and the concentration of fatty acids in the blood, improves the function of the liver and kidneys.
Mustard vegetable oil Mustard oil several centuries ago could only be tasted at the royal court, in those days it was called "the imperial delicacy". Mustard oil contains absolutely all fat-soluble vitamins, it has a specific aroma and piquant taste, it is perfect for dressing salads, it emphasizes the taste of vegetables. In addition, salads with such a dressing retain freshness longer. Any pastry, which contains this product, turns out to be lush and does not get stale for a long time.
	Corn vegetable oil This oil is made from corn germ using a specially vitamin-preserving technology. Ideal for frying, stewing meat, fish and vegetables, baking, salad dressing and canning. Corn oil is considered a dietary product and is ideal for baby food. This oil is rich in vitamins E, B1, B2, PP, K3, provitamin A. Polyunsaturated fatty acids (OMEGA-6 and OMEGA-3) contained in corn oil increase the body's resistance to infectious diseases and favor the removal of excess cholesterol from the body. By the amount of vitamin E, corn oil is almost 2 times superior to olive oil. Corn oil helps to eliminate the processes of fermentation in the intestines, lowers cholesterol levels in the blood, relaxes the tone of the smooth muscles of the gallbladder, stimulates the secretion of bile, has an antispasmodic and anti-inflammatory effect, improves brain function.
hazelnut vegetable oil For the first time, the oil was obtained in France - the country of gourmets, since then it has become famous and popular in other countries and even on other continents. You can talk about how useful hazelnut oil is continuously for a very long time. This vitamin helps prevent heart disease and cancer.. It supports the immune system and is involved in the important process of repairing human DNA. Therefore, it is useful to use hazelnut oil as a prophylactic in case of predisposition to such diseases. Oil will add a refined taste to any dish. The use of oil will give baking a light nutty flavor and delicate taste, and if you season fish with it, then its taste will be simply unforgettable. Ready-made dishes are seasoned with hazelnut oil, thus preserving its beneficial properties.
	pistachio oil pistachio oil- it is an excellent nutritional element during significant physical and mental stress and after serious illnesses. Due to their high nutritional value and value, they are used in the nutrition of malnourished patients. Surprisingly tasty pale green nucleoli have a beneficial effect on the brain, with regular eating they reduce the predisposition to heart disease, remarkably tone up and improve mood. Useful for reduced liver function, open blockages in the liver, help in the treatment of jaundice, as an analgesic for hepatic and gastric colitis. It is used to treat anemia, useful in chest diseases, for coughing, and is used as an anti-tuberculosis agent. They have an invigorating, tonic and restorative effect. Useful for people suffering from arterial hypertension, chronic anemia, tuberculosis, thrombophlebitis. It is described, the property of pistachios to increase potency.
walnut oil It has immunomodulatory, bactericidal, antitumor, regenerating properties. It is taken in prophylactic doses, usually in small amounts (from a few drops for children to a teaspoon for adults) before meals. Therapeutic effect of the oil It also manifests itself in cases where the use of nuts directly is contraindicated. For example, with colds, bronchitis, some diseases of the stomach, nuts should not be consumed. And oil is not only possible, but necessary! It is used in cooking, for preventive purposes, for medicinal purposes and even for cosmetic purposes.
	Australian macadamia nut oil Macadamia nut oil are eaten for cooking hot dishes, for frying and for dressing salads. And also use 1 tablespoon per day on an empty stomach as a source of fat, with tonsillitis, headaches, migraines, arthritis and increased susceptibility to tumor diseases. Macadamia- a storehouse of valuable nutrients. This nut helps to remove cholesterol from the body, it is a source of calcium and other minerals. It is low in carbohydrates, but relatively high in fat. According to scientists, regular consumption of oil from these nuts reduces the risk of cardiovascular disease, certain types of cancer, and even promotes weight loss.

All oils have their own alluring scent.. Any bread with peanut butter will become magical, any salads and vegetables with oil of pumpkin seeds or pine nuts will become piquant. The ideal option is to cook for a couple, and then sprinkle the food with oil.

Vegetable oils can be bought at a large supermarket or online store. I'm looking forward to trying hazelnut and pistachio oils, and I wish you the same!

Many will object and say that it is expensive.

But my position is this: never spare money on food and then you will not need to spend money on expensive medicines.

Saving on your health is short-sighted and unreasonable, health is not a gift of nature, it is the result of our care.

Fats of plant origin play an important role in the nutrition of a person. There are different types of oils according to the feedstock, production processes and consistency. Consider what vegetable fats are, their quality indicators, and how they are classified.

According to the degree of purification, vegetable oils are classified into:

1. Unrefined - passed only mechanical cleaning. With this method, the beneficial properties of vegetable oils are preserved to the maximum, they acquire the taste and smell characteristic of the product from which they are obtained, and may have a sediment. This is the most useful vegetable oil;

2. Hydrated - cleaned with hot water spray. It is with a less pronounced odor, without sediment and not cloudy;

3. Refined - neutralized with alkali after mechanical cleaning. Such a product is transparent, with a weak taste and smell;

4. Deodorized - cleaned with hot steam under vacuum. This product is almost odorless, tasteless and colorless.

According to the method of pressing the oil, there are obtained:

When cold pressed - such oils have the greatest benefit for the body;

In hot pressing - when the raw material is heated before pressing, so that the oil contained in it is more liquid and subject to extraction in a larger volume;

During extraction - the raw material is processed with a solvent that extracts the oil. The solvent is further removed, but some small part of it may remain in the final product, which may be harmful to the body.

Classification of oils by consistency:

1. Solid, consisting of saturated fatty acids: coconut, cocoa butter, palm.

2. Liquid, consisting of unsaturated fatty acids:

With monounsaturated acids in the composition (olive, peanut);

With polyunsaturated fatty acids (sunflower, sesame, soybean, rapeseed, corn, cottonseed, etc.).

The properties of vegetable oil depend on the method of production and the degree of its processing during production. An unrefined cold-pressed product will bring more benefits to the body than a refined one obtained by extraction. The method of its production determines the quality indicators.

Which vegetable oil is better to buy for eating depends on its beneficial properties and application. Consider the types of vegetable oils according to the feedstock, their use and benefits for the body.

The table below will help the buyer to understand vegetable oils, their properties and proper application.

Table - Types of vegetable oil: composition, properties and proper use

Type of vegetable oil	Compound	Properties	Application
	Contains a lot of linoleic acid, lecithin, vitamins A, D, E, K and F (a complex of beneficial unsaturated fatty acids) and Omega-6 acids.	It has a positive effect on the work of the cardiac, genitourinary system, gastrointestinal tract. Improves the condition of the skin and hair.	It is used for dressing salads (unrefined), for frying and baking (refined). Also used in the production of margarines, sauces and mayonnaise, canned food.
	It contains a large amount of oleic acid, as well as fat-soluble vitamins, unsaturated acids, and a small amount of Omega-6 acids.	Prevents diseases of the cardiovascular system, lowers cholesterol. It has a good effect on digestion, because it is absorbed better than other vegetable oils. Helps reduce excess weight.	For dressing salads, sauces and frying. When heated, it does not form harmful carcinogens, like sunflower oil. It is used in pharmacology and cosmetology.
soybean	Contains lecithin, essential polyunsaturated fatty acids, trace elements, vitamins E, K and choline. Contains both Omega-3 and Omega-6 acids.	It is well absorbed by the body, strengthens the immune system, increases stress resistance, improves metabolism.	It is used for frying, in the manufacture of sauces, in food production and baby food.
corn	A source of saturated and unsaturated fatty acids (Omega-6), useful phosphatides, biologically active substances (membrane components) and tocopherol.	Regulates cholesterol metabolism, improves brain and heart function, relieves nervous tension.	It is used for stewing, frying over low heat, dressing salads.
Sesame	Contains a lot of calcium compared to other oils, but little vitamin E and A. Contains the powerful antioxidant squalene and Omega-6 fatty acids.	Useful for the digestive, cardiovascular, nervous systems, brain function. It has a positive effect on the endocrine and female reproductive systems.	Widely used in Indian and Asian cuisines, in production . Not suitable for frying, only for dressing ready meals.
	Contains a large amount of Omega-3 (more than in all other vegetable fats) and Omega-6 fatty acids.	Normalizes metabolic processes in the body, improves the functioning of the digestive system, strengthens the immune system.	For dressing ready meals, salads and cereals, not for frying.
Palm	It consists mainly of saturated fatty acids, contains a large amount of vitamin A, as well as E, phytosterols, lecithin, squalene, Omega-6 acids.	It has antioxidant properties, improves the condition of the skin and hair.	It is widely used in many branches of food production. Suitable only for frying, as it is in a semi-solid state when cold.
mustard	High content of biologically active substances: vitamins, polyunsaturated fatty acids, a small amount of Omega-3 and 6 acids, phytoncides, essential mustard oil.	It has bactericidal and wound-healing properties, improves the functioning of the digestive system and blood composition, and is useful for women and children.	For dressing salads, baking and frying, for conservation, as it oxidizes slowly.

In food laboratories, the assessment of the quality of vegetable oils includes a set of studies of organoleptic (taste, color, smell, transparency) and physico-chemical indicators (density, color, melting and pour point, determination of the acid number of vegetable oil, peroxide and iodine, mass fraction of moisture ).

For the average buyer, these complex laboratory tests are not available, so it is important to know some rules in order to buy high-quality vegetable oil.

1. Refined vegetable oil should be transparent, without visible impurities and sediment.

2. The color of the oil may vary from light to dark yellow and green, depending on the raw material and the degree of purification.

3. There should be no foreign smell and taste, only corresponding to the product.

4. Look at the manufacturing and expiration dates. You should not buy a product that has been on the shelf for a long time in the store, even if it has long term storage.

5. Good vegetable oil can't be cheap. But the high price does not guarantee anything. It is better to choose one manufacturer with a good quality product and always use it for food. A conscientious food supplier cares about the opinions of consumers.

6. The label must contain information on compliance with GOST for vegetable oil. The presence of quality management systems in production (international ISO standards, QMS) can also be indicated.

7. Read the label carefully. Often there is a falsification of vegetable oil: under the guise of sunflower they sell a mixture of other fats. The label must clearly indicate the type of oil and its grade, and not just the inscription "vegetable oil".

How to store vegetable oil

If you choose it in the store, it is worth remembering that the most useful will be unrefined. Which unrefined sunflower oil is better? Cold pressed. It is in such a product that has not undergone thermal and chemical treatment that vitamins and biologically active substances are better preserved. The benefits of unrefined sunflower oil are in large numbers phospholipids, antioxidants and beta-carotene.

Any vegetable oil is subject to oxidation in the light, so it must be stored in a dark place. The temperature is optimal from 5 to 20 degrees Celsius without sudden temperature changes. Unrefined oils should be stored in the refrigerator. It is better to use a glass storage container with a narrow neck, but not a metal one.

The shelf life of vegetable oil can be long - up to 2 years, provided that the temperature is observed and there is no light. An open bottle should be used within a month.

In this article, we will talk about the unique properties of base oils. competes with the most expensive and elite creams, yielding to them only in price :) . In addition, 100% natural oils do not contain preservatives, fragrances and other poisonous ballast components.

Vegetable oils are divided into base and essential.

base oils according to biochemical parameters similar to skin, which allows them to penetrate to the deep layers of the epidermis and deliver healing substances there. Therefore, they are also called base oils, transport or carrier oils.

They can be used as a cosmetic product on their own, and as a base for mixing with essential oils and other ingredients.

Buying base oils pay attention to composition, it should not contain synthetic impurities, dyes, preservatives.

For the production of 100% pure vegetable oils, the cold pressing method is used and subsequent high-quality filtration without the use of high temperatures. This method keeps everything valuable properties oil and extend its shelf life.

Base oils have unique regenerating, anti-inflammatory, antioxidant properties due to their composition: saturated and unsaturated fatty acids, macro- and microelements, vitamins, phytosterols, phospholipids.

Well absorbed by the body, oils are involved in chemical processes and are a natural stimulator of the most important biochemical and physiological processes:

• accelerate cellular metabolism;
• improve skin nutrition;
• promote the synthesis of fibrinogen and collagen;
• improve the circulation of lymph and blood;
• increase skin tone;
• effectively cleanse the skin while nourishing it;
• normalize the secretion of the sebaceous glands.

Fatty acid

Unique healing properties many oils are due to the presence of fatty acids in their composition, which are divided into saturated and unsaturated.

With a high content of saturated acids, oils will be solid even at room temperatures. The lower the acid content, the softer the oil.

Fatty unsaturated acids are of great value for the body: they are actively involved in metabolic processes, in the synthesis of prostaglandins, which regulate the production of hormones necessary for the body. The higher the content of unsaturated acids in the composition of the oil, the more liquid it is.

Oleic monounsaturated fatty acid, which is responsible for the construction of biological membranes in the human body, has especially valuable properties. Oils containing it in large quantities are easily absorbed and absorbed by the skin. Olive oil is richest in oleic acid (up to 85%).

Many unsaturated acids are not synthesized by our body and can only come from food or through the skin. They are called essential fatty acids (omega 6 and omega 3) They are vital for the health of the skin and the body as a whole. These include linoleic, linolenic, gamma-linolenic acids, as well as their derivatives.

Deficiency of essential acids leads to:

• damage to the skin barrier, as a result, microorganisms, allergens, harmful substances easily penetrate into it, inflammatory reactions, skin diseases occur;
• to transepidermal moisture loss;
• to chronic degenerative diseases such as cancer, heart disease, hypertension and diabetes;
• to deterioration of the brain.

Signs of an essential acid deficiency: peeling of the skin, feeling of dryness, increased irritability and sensitivity of the skin, itching, redness.

To permanently eliminate these unpleasant symptoms it is necessary to introduce natural fats and oils containing essential fatty acids into the diet and skin care.

The best sources of essential fatty acids oils of borage (borage), blackcurrant, aspen (evening primrose) are considered. Gamma linolenic acid found in these oils

• stops,
• normalizes hormone levels, reduces oily skin,
• inhibits the formation of melanin, brightens the skin.

Useful for internal use:

• linseed oil (the necessary daily balance of essential fatty acids is contained in one or two tablespoons). Before using the oil, be sure to read the contraindications!
• Fish oil (salmon, mackerel, salmon, sardines, eel and so on),
• pumpkin seeds, flaxseeds, soybeans, wheat germ, nuts.

So, let's summarize and list

oils to watch out for if you are deficient in essential fatty acids

Liquid oils:

In the following publications:

• what oils are suitable for .

Check out beauty recipes!