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 ones. Vegetable oils are a source of polyunsaturated fatty acids. And fats are an indispensable 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 lower cholesterol levels. These properties are common to all oils, but each has its own characteristics.
The most delicious and healthy vegetable oils in cooking - TOP-10
There are many types of oils. Some are useful as medicine but are not suitable for cooking. Others are produced in small quantities, hence the high price. But each has unique, distinctive, useful features. Which one to use, choose yourself. Below we have analyzed the TOP-10 of the most useful vegetable oils.
Olive
Benefit:
- Reduces cholesterol levels thanks to linoleic acid. Therefore, oil is used to prevent cardiovascular diseases, atherosclerosis and normalize blood pressure.
- Vitamin E contributes to the rejuvenation of the body: it smoothes out wrinkles and prevents the appearance of new ones.
- Heals wounds: cuts, burns, ulcers.
- Improves the digestive system, has a mild laxative effect, and improves stool.
- Contains choleretic properties, therefore it is useful for cholelithiasis.
- Oleic acid improves the absorption of fats, which helps to shed those extra pounds.
- 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 degree of ripeness 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, it burns at high temperatures.
- Stored in a cool, dark place in a sealed container. quickly absorbs foreign odors.
- Consume 2 tablespoons. per day, because caloric product: in 100 grams - 900 kcal.
Sunflower
Benefit:
- The source of lecithin, which forms the nervous system in a child, in an adult, supports the activity of thinking. The substance restores strength in case of stress and anemia.
- Fatty acids support immunity, cell structure and lower bad cholesterol. They also improve lipid and lipid metabolism, which helps to reduce weight.
- Improves digestion, improves the process of cleansing the body, has a mild laxative effect.
- Vitamin E protects the body from premature aging, improves the condition of hair and skin.
- Calms the nervous system.
Remember:
- Unrefined oil brings benefits, as it retains all the beneficial properties. When frying, it loses its healthfulness and becomes harmful.
- Stored in a cool, dark place from + 5 ° C to + 20 ° C.
Linseed
Benefit:
- Omega-3 fatty acids are superior to fish oil. The acid stimulates the reproductive system (eggs and sperm function better).
- Useful for atherosclerosis. Reduces the level of cholesterol and the risk of blood clots in blood vessels, therefore it is used to prevent stroke and heart attack.
- Protects nerve cells, improves memory, brain activity and attention.
- Recommended for cancer, especially breast cancer in women and prostate cancer in men.
- In diabetes mellitus, it lowers blood glucose and prevents the occurrence of diabetic polyneuropathy.
- Recommended for chronic skin diseases: eczema and psoriasis.
- Normalizes intestinal motility, cleanses the body of toxins, accelerates fat metabolism, which helps to reduce excess weight.
- Has a mild laxative effect.
- Improves the condition of hair and skin, kidney and thyroid function.
Remember:
- An open bottle is stored with a closed lid at a temperature of + 2 ° C to + 6 ° C for one month.
- Apply only cold.
- To obtain the benefits, 30 g (2 tablespoons) of oil per day is enough.
- The lowest calorie of all vegetable oils.
Corn
Benefit:
- It regulates the metabolism of cholesterol in the body best of all, which prevents the development of atherosclerosis and the formation of blood clots.
- Derivatives of phosphorus-phosphatides are useful for the brain, nicotinic acid - regulates the conduction of the heart, linoleic acid - is responsible for blood clotting.
- Helps break down solid fats.
- Improves the functioning of the intestines, gallbladder, liver and nervous system.
- Useful for children, pregnant and lactating women.
- Nutritionists advise to use it for asthma, migraines and peeling of the skin.
Remember:
- Most resistant to oxidation.
- Sold only refined.
- There are golden (cold pressing) and dark (hot pressing).
- The recommended daily dose is 75 g.
- Freezes at -10 ° C.
Mustard
Benefit:
- Contains essential oils with bactericidal action. Therefore, it is a natural antibiotic: it heals wounds, burns, colds and strengthens the immune system.
- Oleic acid stimulates the digestion process and improves liver function.
- Preventive agent for tumors in the mammary glands.
- Increases elasticity and strength of capillaries.
- It has a warming property, therefore it is used for inhalation for bronchitis.
- Vitamin A (antioxidant) ensures the full development of the body, improves vision, participates in the regeneration of epidermal cells, and supports the immune system.
- Vitamin D treats skin diseases, improves thyroid function, and helps with multiple sclerosis.
- Vitamin E has anti-inflammatory and healing properties, normalizes blood clotting, strengthens the walls of blood vessels, prevents blood clots, and affects reproduction.
- Vitamin K prevents bleeding associated with poor blood clotting.
- Vitamin B group maintains hormonal balance, the female reproductive system.
- Choline improves brain activity.
Remember:
- Due to its bactericidal properties, the products are filled with oil and retain their freshness longer.
- The daily norm is 30 g.
- The oil can be heated.
Sesame
Benefit:
- Calcium oil champion.
- Improves the condition of the thyroid gland and removes harmful salts from the joints with gout.
- Strengthens blood clotting (heart and varicose veins should be used with caution).
- Useful for pregnancy and hormonal disorders.
- The complex of fatty acids Omega-6 and Omega-9 normalizes fat metabolism and blood sugar levels, reduces the development of cancer, strengthens the immune system, improves the cardiovascular, nervous, reproductive and endocrine systems.
- Improves the male reproductive system: erection, prostate function, the process of spermatogenesis.
- Useful for the digestive system: neutralizes acidity, has a laxative, anti-inflammatory and bactericidal effect.
- Stimulates collagen synthesis, making the skin firm and elastic.
Remember:
- Dark-colored oil is not suitable for frying. Consumed only cold. Light - used in both cases.
- Stored in a cool dark place in a sealed glass container.
Pumpkin
Benefit:
- 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, helps in the treatment of prostatitis and urethra.
- Eases the painful condition during menopause and premenstrual periods, normalizes the ovarian cycle.
- It has a beneficial effect on the functioning of the nervous, endocrine, digestive, cardiovascular and muscular systems.
- Vitamin E improves blood vessels and heart function. Reduces bad cholesterol and maintains blood pressure. It is useful in the treatment and prevention of atherosclerosis, arrhythmia, hypertension, anemia and coronary artery disease.
- It is indicated for cholelithiasis, viral hepatitis, cholecystitis, stomach ulcers, enterocolitis, gastroduodenitis, colitis, kidney and bladder diseases.
- Cleans the body of toxins, toxins and carcinogens. It has a mild laxative effect.
- It has anti-inflammatory, wound healing and antitumor properties.
- Effective for insomnia, headaches. Strengthens the immune system.
Remember:
- Quality oil does not taste bitter.
- Consumed cold. Frying is not recommended.
- Take 1 tsp. 3 times a day. You cannot drink with water.
Soybean
Benefit:
- The main plus is lecithin, which is necessary for the central nervous system and vision.
- The oil reduces blood cholesterol levels.
- Recommended for pregnant women, because it is a source of vitamin E.
- 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 for no more than 45 days.
Nut
Note:
Nut butter is obtained from different types of nuts: pistachios, almonds, peanuts, hazelnuts, pine nuts and walnuts. The composition differs depending on the type of natural raw materials. But the general characteristics are the same. Benefit:
- 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 the cartilage tissue.
- Linoleic acid with vitamin E promotes the maturation of eggs and sperm, which helps in reproductive function.
- It is useful for the digestive, genitourinary, endocrine and cardiovascular systems.
- It has a beneficial effect on the brain, the work of the heart, lungs, kidneys, liver.
Remember:
- Consume up to 25 g per day.
- Stored in the refrigerator to keep it from going rancid.
- The shelf life is long, while all the useful properties are preserved.
Grape seed
Benefit:
- Omega-3 and Omega-9 fatty acids strengthen the blood and lymph walls of blood vessels, reduce their fragility and bleeding. Reduces blood cholesterol levels and the likelihood of thrombosis.
- A good remedy for the prevention of atherosclerosis, varicose veins, cardiovascular system, diabetic angiopathy and retinopathy.
- Improves the skin.
- Useful for diseases of the digestive system.
- It has anti-inflammatory, bactericidal and regenerating effects.
- It is necessary for women during pregnancy and lactation.
- Eases symptoms of premenstrual and climacteric 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 purchased in supermarkets is used for food.
- Due to the high calorie content, they consume 1-2 tsp. in a day.
Other useful vegetable oils
The above products are the healthiest plant foods. But there are others no less healing.
Coconut
- Strengthens the immune system, protects the body from bacteria, reduces the ability of viruses to adapt to antibiotics.
- Promotes weight loss, cleanses the intestines, normalizes metabolism, digestion and thyroid function.
- Reduces cholesterol levels, reduces the risk of atherosclerosis and cardiovascular disease, and cleanses the blood vessels.
- It does not emit harmful carcinogens during heat treatment.
Cocoa
- Contains oleic, stearic, lauric, palmitic, linoleic and arachidic acids.
- Stimulates the immune system, helps with allergic diseases.
- Reduces the likelihood of blood clots, increases the elasticity of the walls of blood vessels, cleanses the blood, and reduces the amount of cholesterol.
- Normalizes the epidermis of the skin.
Avocado
- Regulate cholesterol and fat metabolism.
- Improves the elasticity of blood vessels, reduces blood viscosity, normalizes blood circulation and pressure.
- Promotes the treatment of the digestive system, removes heavy metals and toxins from the body.
- It is useful for the treatment of joints, male and female infertility.
This is not the entire list of oils. There are exotic and not very popular, at the same time no less healing: tomato, apricot, peach, poppy, chili oil, black cumin, etc.
Thanks 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, hair, face, body care. Helpful video on 9 of the healthiest vegetable oils:
