I’vegetable oil is a fatty substance made from oleaginous products, whether seeds (flax, sesame, rapeseed, etc.) or fruits (almonds, walnuts, grapes, olives, etc.). It differs from essential oil, which is obtained through the steam distillation of aromatic plants, and whose compounds are much more concentrated.
Benefits of edible oils
Oils are beneficial in several ways for the body. Although their specificities are not the same depending on the variety, they nevertheless remain (as a whole) a source of:
- monounsaturated fats, or omega-9, which help maintain the level of good cholesterol in the blood, and help to limit the risk of developing cardiovascular pathologies;
- omega-6 and 3, polyunsaturated fats that promote the absorption of vitamins A, D, E and K. They also play a role in the synthesis of molecules;
- vitamin E, an antioxidant that helps prevent cardiovascular disease, and fight against pathologies linked to macular degeneration (such as AMD).
All vegetable oils do not have the same levels of vitamins and omega, which is why it is advisable to vary their uses to take advantage of all their benefits, and avoid any imbalance in nutritional intake. Nevertheless, it is recommended to do not exceed a consumption of 2 to 4 tablespoons per day (cooking and seasonings included!). Indeed, vegetable oils are fatty substances composed of lipids, the overconsumption of which remains harmful for the body.
Attention should also be paid to the oils present in processed products. They include trans fatty acids, which increase cardiovascular risk. Their consumption must therefore remain exceptional.
Uses of vegetable oils in cooking
These condiments are not all intended to be used in the same way. Indeed, it is advisable to respect the smoking point of these products (that is to say the maximum temperature that they can withstand), so that some of their elements do not become toxic in contact with too much heat. important.
This is why certain oils will be favored for cooking, while others can only be used raw, in condimentation of a dish or a salad:
- for embellishment salads or dishes : walnut, linseed, hazelnut, argan, avocado oil, but also oils that can be used in cooking;
- For frying pan : olive, sesame (gentle and quick cooking), rapeseed, coconut.
- For frying (in moderation!): peanuts, corn, grapeseed.
To carefully select your edible oil, it is recommended to favor those that contain the mention “cold pressing”, whose extraction method allows to save the properties of the plants. They are distinguished from hot extractions or by solvent, which can be much less qualitative, and whose mention is not obligatory.
Vegetable oils are condiments that enter into the daily food balance. To use them wisely, it is advisable to consume them in moderation, and to use different oils throughout the week. This slideshow also presents a selection of 15 oils, more or less common, to enhance and vary the flavors of meals.
Sources:
- trans fatty acidsHandles
- Health benefits of vegetable oilsJabeen Begum, Webmd, 06/21/2021
- Pumpkin Seed Oil Extracted From Cucurbita maxima Improves Urinary Disorder in Human Overactive Bladder, Nishimura Mie, Ohkawara Tatsuya, Sato Hiroji, Takeda Hiroshi, Nishihira Jun, J Tradit Complement MedJan-Mar 2014
Read also:
- Is olive oil the best oil for health?
- Olive or rapeseed: which oil is better for your health?
- When vinegar becomes a food in its own right… 15 recipes to try
- Does eating fat (really) make you fat?
