The four healthiest edible oils are olive oil, rapeseed oil, peanut oil and linseed oil.
1, olive oil
Olive oil is rich in monounsaturated fatty acids, which can prevent heart disease, help to increase "good" cholesterol and reduce "bad" cholesterol, and is also rich in vitamin E. Extra virgin olive oil is rich in polyphenols and can resist oxidation. Olive oil is not suitable for frying, and the temperature is low when smoked, and the nutrients are easy to lose at high temperature, so salad is the best. In addition, different grades of olive oil have different tastes and prices.
2. Rapeseed oil
This oil is rich in omega-3, omega-6 and omega-9 unsaturated fatty acids, which is one of the nutrients to keep skin and brain healthy. Rapeseed oil is slightly lower in saturated fatty acid content than other edible oils, and higher in vitamin E content than olive oil, so it is suitable for baking and frying.
3. Peanut oil
Peanut oil has a high smoke point and a healthy proportion of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. The disadvantage is that primary processing and cold pressing peanut oil may cause allergies, while refined peanut oil contains almost no allergens. Peanut oil is suitable for frying food, but you don't want to mix it with salad.
4. Linseed oil
Rich in omega-3 and omega-6 unsaturated fatty acids, it helps to prevent heart disease and stroke; The disadvantage is that the two fatty acids contained in it are difficult to digest, and the chemical structure will change at a slightly higher temperature, giving off an unpleasant smell. In addition, the shelf life of linseed oil is too short, only a few weeks, suitable for refrigeration and salad.