With the rich and colorful material life, we are more and more at a loss in front of the edible oil shelves in supermarkets, but if we know the nutritional components of various edible oils, the choice will become much simpler.
Coconut oil and palm oil are similar to animal oil; Fish oil is better than vegetable oil.
Fatty acids of animal and vegetable oils are mainly composed of triglyceride molecules. Different fatty acids form countless kinds of triglycerides in nature through various combinations, and then are ingested by the human body through diet.
Fatty acids can be roughly divided into three categories: saturated, monounsaturated and polyunsaturated fatty acids. Generally speaking, animal oil contains more saturated fatty acids (for example, lard contains 42.3%), and coconut oil and palm oil in vegetable oil also contain higher saturated fatty acids. Generally, vegetable oil is rich in polyunsaturated fatty acids (for example, peanut oil contains 4 1.3%, soybean oil contains 62.8%, corn germ oil contains 48.3% and sesame oil contains 46.6%), and fish oil is another kind of oil containing more polyunsaturated fatty acids. Other vegetable oils contain more monounsaturated fatty acids, such as tea oil 78.6%, olive oil 72.3% and rapeseed oil 74%.
Various fatty acids have important physiological functions for human body. However, high saturated fatty acid content will lead to an increase in blood cholesterol concentration; Unsaturated fatty acids can prevent cardiovascular diseases such as coronary heart disease. In order to maintain human health, we should eat less animal oil and advocate eating vegetable oil, especially tea oil, olive oil and rapeseed oil. The oil consumption should also be controlled at no more than 25 grams (half a second) per person per day.
The King of Lowering Cholesterol —— Corn germ oil, rice bran oil and sunflower seed oil
The main vegetable oil products in China are rapeseed oil, soybean oil, cottonseed oil, sesame oil and peanut oil. Rapeseed oil contains the least saturated fatty acids, only 6%, and unsaturated fatty acids account for more than 90%, which is most conducive to lowering cholesterol. However, rapeseed oil contains more erucic acid and has an unpleasant bitter and spicy taste. At the same time, rapeseed oil also contains a small amount of glucosinolates, which also has a certain impact on human health. Cottonseed oil and peanut oil contain relatively high saturated fatty acids, above 20%, so they are not ideal for lowering cholesterol. Sesame oil and soybean oil contain about 14% saturated fatty acids and more than 80% unsaturated fatty acids, which are easy to digest and absorb, and have the effect of lowering blood cholesterol after eating, so they are very popular. Sunflower seed oil contains about 90% unsaturated fatty acids, most of which are linoleic acid, which has high nutritional value and can be easily absorbed and utilized by human body. Regular consumption can reduce cholesterol. Vegetable oils with the best cholesterol-lowering effect and certain curative effect belong to corn germ oil and rice bran oil. They also contain more vitamins B 1, B2, E, phospholipids, sterols and other substances that are very useful for human health.
Japanese scientists believe that long-term consumption of various vegetable oils will reduce the cholesterol concentration in human blood: rice bran oil will decrease 18%, corn germ oil will decrease 16%, and sunflower seed oil will decrease 13%.
Safflower seed oil, olive oil and sunflower seed oil-the crown of health care and beauty.
Modern medical research shows that linoleic acid contained in oil can prevent atherosclerosis, reduce the contents of blood lipid and serum cholesterol, regulate the heart and aging endocrine system, and indirectly restore neurological function, which has a good effect on cardiovascular and cerebrovascular diseases. Linoleic acid cannot be synthesized by human body and must be taken from food, so the content of linoleic acid has become one of the indexes to evaluate the grade of edible oil.
Safflower seed oil is recognized as the "king of linoleic acid" by the nutrition community, and the linoleic acid content can reach more than 85%, ranking first among known edible oils. The linoleic acid content of sunflower seed oil is not low, and the cost of sunflower seed oil is slightly lower than safflower seed oil, which is more suitable for the general public. Sunflower seed oil also contains natural vitamin E and vitamin B, which has the effects of delaying aging, preventing and treating memory loss and insomnia. According to experts, olive oil, which Europeans and Americans often eat, is also an edible oil with high linoleic acid content, and can also be used as cosmetics, which is also very beneficial to the human body.
Cooking oil and salad oil
Edible oil, also known as vegetable oil, cooking oil or frying oil, has light color and good flavor, and it is not easy to produce lampblack and decomposed substances when cooking or frying at high temperature (190℃ ~ 200℃). Salad oil, also known as salad oil, can be directly mixed into cold dishes to eat. Food industry is often used to add oil to mayonnaise, canned fish and shellfish. Because of storage and transportation, salad oil also requires high heat resistance and flavor stability. Salad oil contains more linoleic acid than edible oil, so it is not suitable for frying oil, but it can be used as edible oil.