How to include various oils in food?

Until recently, our compatriots did not have a choice which vegetable oil to include in their nutrition. On the shelves of the assortment was presented exclusively sunflower. However, today the situation has changed radically, and people increasingly prefer olive, corn, linseed and other varieties of vegetable oils. What kind of food can be organized with their help, and are they all equally useful?

Beneficial for the body: vegetable oils in nutrition

Adherents of a healthy diet regularly include vegetable oils on the menu. After all, they know that these foods are sources of valuable nutrition.

substances necessary for the proper functioning of the human body. Nutritionists recommend choosing oils made from natural and healthy raw materials.

It is desirable to include species that have not been subjected to long processing cycles in a healthy diet. Therefore, when buying, it is important to pay attention to the information indicated on the package.

Today, vegetable oils are produced using two main technologies: cold and hot pressing. Various cleaning methods can also be applied to them: refining, deodorization, filtration, hydration.

To answer the question in which nutrition these varieties can be used, it should be noted that cold-pressed oils are considered the most useful. As many valuable, nutritious substances are lost during heating.

Thus, the fewer oil processing cycles, the more useful the final product. However, this rule is valid only for those oils that are used for dressing salads and cold dishes. Refined oil, which withstands a high heating temperature, is better suited for frying.

What kind of food can be organized with various oils?

What kind of food can be organized with various oils?

Vegetable oils are an essential component of a healthy diet. Even adherents of most popular diets, recognize that without them it is impossible to provide the body with a whole set of nutrients.

People traditionally eat vegetable oils made from various fruits and seeds. However, sorting out all this diversity and filtering out unverified information about these products can be quite difficult. The following are the most common misconceptions.

Refined oil contains minimum benefits

The main task of refined oil is to help with frying foods. That is why it is specially purified and loses impurities and odors. At the same time, unrefined varieties contain a lot of impurities, providing the oil with a unique taste and aroma. When heated, they contribute to the release of a large number of carcinogens hazardous to health. However, it is also impossible to claim that refined oil is completely devoid of vitamins and fatty acids. Just their number is lower than in unrefined counterparts. Therefore, a balanced diet involves the use of both varieties of this product.

Olive oil is much healthier than sunflower

Many people who monitor their health prefer to include olive oil in their diets, considering it the most useful. Meanwhile, experts argue that the difference in the content of beneficial nutrients in refined varieties of sunflower and olive oil is almost imperceptible. The situation is different with unrefined varieties. So, olive oil leads in the content of vitamin E. Among its other advantages, a more balanced composition of fatty acids should be noted.

Exotic Oils – The Best

Although not everyone knows what kind of nutrition can be organized with the help of such quite exotic varieties of oils as camelina, rice, hemp, etc., almost everyone has heard about their benefits. Indeed, their composition is much more balanced, and contains many vitamins and useful fatty acids. But do not forget about the specific taste and their high cost. In addition, such products often cause individual intolerance. Therefore, before including them in the diet, you must consult a doctor.

A diet rich in vegetable oils: vitamins and fatty acids

A diet rich in vegetable oils: vitamins and fatty acids

Vegetable oils are high-calorie foods. But despite this, they are a source of a mass of useful nutrients necessary for the health of the body. Therefore, experts recommend even in diets aimed at weight loss, to include a small amount of these products. Below is an overview of the most popular oils that can be found on store shelves.


This oil is the record holder for oleic acid. There are many other monounsaturated fatty acids, vitamins and trace elements in it. Its regular use contributes to the normalization of cholesterol, and is the prevention of cardiovascular disease. In addition, the substances contained in olive oil positively affect the state of the nervous system, mucous membranes and skin integuments.


Corn oil leads in the content of vitamin E (it is almost 2 times more than in sunflower and olive). This substance is necessary for the proper functioning of the thyroid gland, adrenal glands and the brain. It contains a lot of vitamin PP, which is necessary for the normal functioning of the heart muscle. In addition, due to its high burning point, it can be used for frying foods.


It is considered the lowest calorie of all vegetable oils. Therefore, it is very popular among people seeking to lose weight. Other advantages include an increased content of omega-3 fatty acids, which are more in linseed oil than in fish oil. However, it should be consumed exclusively in a cold form, since when heated it will lose most of the nutrients.

Sesame seeds

Sesame oil is valued for its high content of oleic and linoleic fatty acids, as well as antioxidants (vitamins E and A). They are necessary for the proper functioning of the cardiovascular, nervous and endocrine systems. A pleasant aroma of oil allows you to use it in the preparation of meat, vegetable dishes, and even desserts.

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