Vegetable oil has been used for food, has been used for beauty and health for many centuries. Depending on the geographic location each nation had its own familiar oils. In Russia it was hemp, in the Mediterranean - olive, in Asia - palm and coconut. An imperial delicacy, a cure for a hundred diseases, a natural pharmacy - as soon as vegetable oil was not called at different times. Why are vegetable fats useful and how are they used today?

The huge energy potential of vegetable fats is explained by their purpose. They are found in seeds and other parts of the plant and are a building reserve for the plant. The amount of fat in oilseeds depends on the geographic area and its climatic conditions.

Sunflower oil is one of the varieties of vegetable and a purely Russian product. It began to be obtained from sunflower seeds in early XIX century, when the plant was brought to our country. Today Russian Federation is the world's largest supplier of this product. Vegetable oils are divided into two categories - basic and essential. They differ in purpose, raw material and method of production.

Table: differences between base and essential oils

	Vegetable	Essential
Class	fats	ethers
Raw materials	kernels; seeds; fruit;	leaves; stems; rhizomes;
Organoleptic properties	do not have a pronounced odor; oily heavy base; pale colors - from light yellow to greenish	have a rich aroma; flowing oily liquids; the color depends on the raw material and can be dark or bright
Method of obtaining	pressing; extraction	distillation; cold pressing; extraction
Scope of use	cooking; pharmacology; cosmetology; industrial production	aromatherapy; pharmacology; perfume industry
Method of application in cosmetology	transport oil; basic for the preparation of oil mixtures; as an independent product in undiluted form	only in combination with base oils

By consistency, vegetable oils are of two types - liquid and solid. Liquid make up the overwhelming majority.

Solid oils or butters are oils that retain their liquid consistency only at temperatures above 30 ° C. Naturally sourced butters - coconut, mango, shea, cocoa and Palm oil.

Methods of obtaining

Vegetable oils are distinguished by the technology of their extraction from plants. Cold pressing is the most gentle way of processing raw materials (it must be of the highest quality). The seeds are placed under a press and squeezed out at high pressure... Next, the resulting oily liquid is defended, filtered and poured into bottles. At the exit from the raw material, no more than 27% of the fats it contains is obtained. This is the healthiest product called cold-pressed oil.

Pressing after heat treatment allows the use of seeds of any quality. They are preheated in a brazier, then wrung out. The yield is 43%. In this case, some of the beneficial properties of the oil are lost.

Extraction is the most productive and cheap way obtaining organic oil. It is used to work with low-oil raw materials. The extraction method exploits the ability of vegetable fats to dissolve under the influence of chemicals. Refined products (gasoline fractions) are used as a solvent. Then they are evaporated, and the residues are removed with alkali. It is impossible to obtain harmless vegetable oil in this way; some of the chemicals remain in it even after the most thorough cleaning.

Photo gallery: types of vegetable oils

The frozen oil is used for baby and diet food Refined oil is widely used in cooking Crude oil can only be consumed cold

The extracted oil is converted into refined oil in several stages of purification:

• hydration is a method of removing phospholipids from crude oil, which precipitate during long-term storage and transportation and make the oil cloudy;
• neutralization with alkali is used to remove free fatty acids (soaps);
• the wax is removed by freezing;
• physical refining finally cleans from acids, removes smell and color.

The freezing method is used not only for refined oils.

Vegetable fats obtained by pressing and then refined by freezing are used in baby and diet food.

The best frozen vegetable oils are sunflower and olive oils. Olive contains monounsaturated fatty acid that do not lose their useful properties when heated.

Why are vegetable oils useful?

The biological value of vegetable oils is determined by their fatty acid composition and the amount of related substances:

1. Saturated fatty acids are predominant in butter, sesame oil, soybean oil, and cottonseed oil. They give the product antiseptic properties, inhibit the growth of fungi and pathogenic microflora, promote the synthesis of collagen, elastin and hyaluronic acid. Some of them are used as an emulsifier in caring cosmetics and medicinal ointments and creams.
2. Monounsaturated fatty acids (MUFA) - oleic, palmitoleic (omega 7). Oleic acid is found in large quantities in olive, grape, rapeseed and rapeseed oils. The main function of MUFA is to stimulate metabolism. They prevent cholesterol from sticking to the walls of blood vessels, normalize the permeability of cell membranes, and have hepatoprotective properties.
3. Polyunsaturated fatty acids (PUFA) - linoleic (essential PUFA), alpha-linoleic (omega 3) and gamma-linoleic (omega 6). Contained in flaxseed, sunflower, olive, soybean, rapeseed, corn, mustard, sesame, pumpkin, cedar oil. PUFAs improve the structure of vascular walls, participate in the synthesis of hormones, and prevent atherosclerosis.
4. Associated substances in vegetable oils are vitamins A, D, E, K, B1, B2 and niacin (PP). An indispensable component of vegetable fats is phospholipids. They are most commonly found in the form of phosphatidylcholine (formerly called lecithin). The substance promotes the digestion of food and the absorption of nutrients, normalizes cholesterol metabolism, and prevents the accumulation of fats in the liver.

In Russia, the most popular edible oils are sunflower and olive oil. In addition to them, there are more than a dozen vegetable fats with excellent taste and useful properties.

Table: useful properties of vegetable oils

Name	Benefit
Olive	prevents cardiovascular diseases; contains antioxidants; has a laxative effect; promotes the healing of gastric ulcers; reduces appetite
Sunflower	prevents the development of atherosclerosis; strengthens blood vessels; stimulates brain activity; normalizes the digestive system; strengthens bones and is used in the treatment of joints
Linseed	thins the blood; protects blood vessels; improves the conduction of nerve impulses; has anti-tumor properties; helps with skin diseases (acne, psoriasis, eczema)
Sesame	increases resistance to viral and infectious diseases; treats cough; strengthens the gums; has antifungal and wound healing effect
Soybean	reduces the risk of myocardial infarction; improves liver function; normalizes work nervous systems NS; restores working capacity
Cedar	reduces the consequences of exposure to harmful environmental and industrial factors; enhances immunity; improves vision; increases the level of hemoglobin; treats skin diseases; slows down aging; saturates the body with vitamins
Mustard	used to treat anemia; useful for obesity and diabetes mellitus; normalizes digestion, eliminates constipation; promotes wound healing; improves brain activity
Palm	has a powerful antioxidant effect; useful for people watching their weight; lowers cholesterol levels; promotes the reproduction of retinal visual pigment

Rating of the usefulness of vegetable oils

Nutritionists advise to expand the range of vegetable oils and keep 4-5 types on the kitchen shelf, alternating their use.

Olive

The leader among edible vegetable oils is olive oil. In composition, it competes with sunflower, but has one indisputable advantage. Olive oil is the only vegetable fat you can fry on. Oleic acid - its main component - does not oxidize when heated and does not form harmful substances. V olive oil less vitamins than sunflower, but its fat composition is better balanced.

Sunflower

Next to olive oil, unrefined sunflower seeds deservedly occupy a place on the podium. Nutritionists consider it a must-have in the diet. Sunflower oil is the leader in the content of vitamins, especially tocopherol (one of the most powerful antioxidants).

Linseed

Flaxseed oil is the lowest in calories and is equally beneficial for women and men. It is recommended for use in breast and prostate cancer, it is good for the skin and hair. Oil is taken as a medicine, it is seasoned in salads and used externally.

Mustard

Mustard oil is a home doctor and a natural preservative. It contains bactericidal esters, which gives it the properties of a natural antibiotic. Foods seasoned with mustard oil stay fresh longer. Heating does not deprive the product of its beneficial properties. Baking with mustard oil stays fresh longer and does not get stale.

Sesame

Sesame seed oil is the leader in calcium content. It is useful for gout - it removes harmful salts from the joints. Butter dark color use only cold, light is suitable for frying.

Why are vegetable oils useful for women and men?

Cedar and mustard oil in a woman's diet is not only "food" for the mind and beauty. They are good for women's health. The substances in their composition help:

• normalize the balance of hormones, especially in the premenstrual and menopause;
• reduce the risk of developing infertility;
• prevent the formation of fibrous tumors;
• improve the course of pregnancy;
• increase the amount of breast milk and improve its quality.

For men, mustard oil will help protect against diseases of the prostate gland, increase fertility (the ability to fertilize).

Photo gallery: oils for women's and men's health

Mustard oil normalizes hormonal balance in women Cedar nut oil improves reproductive function Linseed oil increases potency

Flaxseed oil is another product for maintaining beauty, youth and women's health. Its constant use helps to postpone the wilting period thanks to phytoestrogens. It has a beneficial effect on the condition of a woman during pregnancy, improves the condition of blood vessels, preventing the development of varicose veins.

Flaxseed oil is a "male" product that allows you to achieve a persistent increase in potency. Improvement of erection is achieved by a beneficial effect on the elasticity of the vessels of the penis and their blood circulation. In addition, flaxseed oil promotes increased testosterone production, improving male fertility. The oil of pine nuts, black cumin, pumpkin and olive oil has a similar effect.

Vegetable oils for children

A child needs vegetable fats no less than an adult. They are added to the first complementary foods in home-made vegetable purees (in vegetable mixtures industrial production it has already been added). Start with 1-2 drops of oil per serving. A one-year-old child is given at least 5 g, distributing this amount in the daily diet. Oils useful for children:

• sesame seeds are ideal for baby food due to the easily absorbed form of calcium;
• cedar is recommended by pediatricians to prevent rickets and iodine deficiency;
• olive has the most balanced composition for baby food;
• unrefined sunflower seeds are rich in vitamins;
• flaxseed promotes the proper formation of brain tissue;
• mustard - the champion in vitamin D content;
• butter walnut has a rich mineral composition, suitable for weakened children and during the recovery period after illness.

Children's creams saturated with fragrances and dyes are replaced with vegetable oil.

For the care of diaper rash and folds, sunflower oil boiled in a water bath is used. Coconut, corn, peach and almond are allowed for massage babies.

Consumption rates

An adult man needs an average of 80 to 150 g of fat per day, a woman - 65–100 g. A third of this amount should be vegetable fats (1.5–2 tablespoons), and for older people - 50% of the total consumed fat (2-3 tablespoons). The total amount is calculated based on the need for 0.8 g per 1 kg of weight. Daily requirement child:

• from 1 to 3 years old - 6-9 g;
• from 3 to 8 years old - 10-13 g;
• from 8 to 10 years old - 15 g;
• over 10 years old - 18–20

One tablespoon is 17 g of vegetable oil.

The use of vegetable oils

In addition to cooking, vegetable oils are used for medicinal, cosmetic and slimming purposes.

Treatment and recovery

For health benefits, the oil is taken on an empty stomach:

• any edible vegetable oil taken in the morning relieves constipation (use no more than three days in a row);
• for gastritis, colitis, biliary stasis and stomach ulcers, it is recommended to drink 1 teaspoon of oil two to three times a day before meals;
• relieve hemorrhoids by taking one teaspoon of oil 3 times a day one hour before meals.

1. Pumpkin seed oil is taken in a tablespoon before meals three times a day for two weeks.
2. Linseed oil is taken orally three times a day, a teaspoon before meals. Another teaspoon can be added to the salad. Additionally, oil is used in microclysters - a tablespoon of the product is added to 100 ml. An enema is done at night, while it is advisable not to empty the intestines until morning.
3. Castor oil in combination with cognac is considered effective remedy against worms. The same amount of cognac is added to the oil heated to body temperature (50–80 g). The time for taking the mixture is morning or evening. Treatment continues until the feces are cleared of worms.
4. Unrefined olive oil (1/2 liter) is infused for three days in a cool place with 500 g of garlic. Then 300 g of rye flour is mixed there. The course of treatment is 30 days, a teaspoon three times a day.

Why is it useful to rinse your mouth with vegetable oil

Therapeutic oil rinses were practiced several centuries ago in India. In the last century, doctors recognized this method of cleaning the oral cavity. Pathogenic microbes have a fatty membrane that dissolves on contact with vegetable oils. Thus, oral cavity disinfects, reduces gum inflammation and reduces the risk of caries.

Rinse with sunflower, olive, sesame and linseed oil. To do this, take two teaspoons of the product and roll it in your mouth for 20 minutes. The oil mixes with saliva, increases in volume and becomes thick. Then they spit it out, rinse the mouth with warm water and only after that they brush their teeth. You need to start the procedure from 5 minutes. It is enough to rinse your mouth with linseed oil for 10 minutes.

Gargling not only helps keep your teeth and gums healthy, but also makes breathing easier and relieves sore throat.

With the help of olive oil, you can cure sore throat in this way. Coconut oil additionally whitens teeth.

Video: how to treat with vegetable oil: grandmother's recipes

Vegetable oils for weight loss

The effect of losing weight with the help of vegetable oils is achieved by gently cleaning the body, saturating it with useful substances and increasing their absorption from other food. In addition, oils have the ability to reduce appetite. For weight loss, olive, flaxseed, castor and milk thistle oils are used.

Flaxseed oil is drunk on an empty stomach in a teaspoon. For the first week, its volume is gradually brought to 1 tablespoon. The course is two months. One teaspoon of olive oil in the morning on an empty stomach will further enhance the body's defenses and heal the skin.

Castor oil is good for bowel cleansing. You can take it no more than a week, 1 tablespoon half an hour before breakfast. After a week, the course can be repeated. Milk thistle oil is also taken on an empty stomach in 1 teaspoon with cold water.

The use of oils in cosmetology

In addition to edible oils, there are many vegetable fats used exclusively in cosmetology. They are successfully replacing creams, ready-made masks and other skin and hair care products.

Skin care

Avocado, macadamia, grape seed, olive oil regenerates and moisturizes dry flaky skin. Corn and cedar nut oil provides elasticity to aging skin. Jojoba oil nourishes and evens out the epidermis. You can use them in their pure form or prepare masks based on them.

A nourishing and moisturizing mask for aging skin includes warmed cocoa butter (1 tablespoon), rosehip and sea buckthorn (1 teaspoon each) and vitamins A and E (4 drops each) added to 1 tbsp. a spoonful of cream. Step-by-step care will help to invigorate tired skin:

• wash your face with water mixed with corn oil (for 1 liter of water - 1 teaspoon);
• make a compress with a weak baking soda solution;
• apply cabbage leaf gruel to the skin;
• wash off the cabbage mask with warm water.

Hair care

Oil masks are especially useful for dry and weakened hair. They eliminate dandruff, restore the hair shaft, nourish the scalp and hair follicles. For oily hair, grape seed oil and almond oil are suitable. Dry hair prefer burdock, coconut and olive oil. Jojoba, burdock, grape seed oil and castor oil help with dandruff.

If you take a tablespoon of flaxseed oil on an empty stomach in the morning, your hair will become lush and shiny.

Damaged hair is treated with a cottonseed oil mask. It is rubbed into the scalp, wrapped with a towel and kept for an hour. Then the hair is rinsed with warm water. Warmed olive oil (2 tablespoons) in combination with 1 tablespoon will relieve split ends. a spoonful of vinegar and a chicken egg. The mixture is applied to the ends of the strands and kept for 30 minutes, then washed off with water.

Care for nails, eyelashes and eyebrows

Oils are excellent care for nail platinum, they prevent delamination, strengthen and make it less brittle:

• to strengthen nails, prepare a mixture of 2 tablespoons of almond oil, 3 drops of bergamot ether and 2 drops of myrrh;
• a mask of olive oil (2 tablespoons), lemon ethers (3 drops), eucalyptus (2 drops) and vitamins A and E (2 drops each) will accelerate the growth of the nail plate;
• shine to nails will give jojoba oil (2 tablespoons), eucalyptus ether (2 drops), lemon and pink ethers (3 drops each).

For various reasons, eyelashes can fall out, and areas of alopecia appear on the eyebrows. Three "magic" oils will save the day - olive, castor and almond. They will provide nourishment to hair follicles, enrich the skin with vitamins. Daily massage of the brow arches with one of the oils will help thicken hair growth. Apply the oil to the eyelashes using a thoroughly washed mascara brush.

Vegetable oils for massage

Vegetable oils are suitable for massage, which do not thicken when heated and do not leave a greasy film on the body. You can use one oil or prepare a mixture, but not more than 4-5 components. The most useful are those obtained by cold pressing. They are rich in vitamins that are good for the skin.

Flax seed and wheat germ oil soothes the skin and heals wounds, carrot oil is suitable for aging skin. Cocoa, jojoba, peach, palm and safflower oils can be used on any skin.

Contraindications and possible harm

Unrefined vegetable oils are harmful if used for frying. The compounds they contain are oxidized and converted into carcinogens. The exception is olive oil. Vegetable fats are high in calories and should not be abused by obese and obese people. Medical contraindications:

• acute pancreatitis;
• gallstone disease (you can not use oil in its pure form);
• thrombophlebitis and heart disease (sesame oil is not allowed);
• allergy (peanut butter).

Damage is caused by oil if stored improperly and exceeded the expiration date. Nutritionists advise not to overuse rapeseed and soybean oil, as the feedstock can be GMO.

Video: vegetable oil - the choice of a nutritionist

There is a heated debate about the benefits and harms of vegetable oils. One thing is obvious - they are necessary for our body, but in moderation. And they will only benefit if they are stored and used correctly.

For good nutrition, a person needs vegetable oils. These are the sources and means necessary for the body to assimilate fat-soluble vitamins. Vegetable oils differ in the composition of the feedstock, in the degree of purification and in the characteristics of the technological process. First you need to understand their classification. In this article, we will consider the main types of vegetable oils and their uses. Here we mark them useful qualities and contraindications for use.

Classification of vegetable oils

The origins are classified according to the following criteria:

1. By consistency: solid and liquid. Solid fats contain saturated fats. These include (cocoa and coconut) and less useful (palm). Liquid contains monounsaturated (olive, sesame, peanut, avocado, hazelnuts) and polyunsaturated (sunflower, etc.) fatty acids.
2. Cold-pressed oils (the most useful) are distinguished by the method of extraction; hot (the raw material is heated before pressing, as a result of which it becomes more liquid and the product is extracted in a larger volume); obtained by the extraction method (raw materials are processed with a special solvent before pressing).
3. Types of vegetable oils by purification method:

• unrefined - obtained as a result of rough mechanical cleaning; such oils have a pronounced odor, are considered the most beneficial for the body and may have a characteristic sediment at the bottom of the bottle;
• hydrated - cleaned by spraying hot water, they are more transparent, do not have a pronounced odor and do not form a precipitate;
• refined - oils that have undergone additional processing after mechanical cleaning, with a weak taste and smell;
• deodorized - obtained as a result of hot steam treatment under vacuum, they are practically colorless, tasteless and odorless.

Vegetable oils for food

Vegetable oils are widely used in all spheres of human life. Most of them are very helpful. Certain types of vegetable oils are used in the manufacture of cosmetics, shampoos, hair masks, etc. Some of them are more used as drugs v folk medicine... And yet, almost all types of vegetable oil are suitable for human consumption. They bring invaluable benefits to the body.

Among all existing types, the most useful vegetable oils for food are distinguished. These include those containing monounsaturated fatty acids (olive, sesame, peanut, rapeseed, avocado and hazelnuts). These fats are considered healthy because they help lower the amount of cholesterol in the blood.

One of the most widespread oils, which is in wide demand in all countries of the world, is sunflower oil.

The benefits and harms of sunflower oil

Sunflower seed is the most widespread and demanded all over the world. It is extracted from the seeds of the oilseed sunflower. In addition to all the useful properties that sunflower oil has, its price is one of the lowest in comparison with other varieties, which makes it also the most affordable. It is only 65-80 rubles per liter.

Sunflower oil is a source of linoleic acid, important vitamins and a whole range of unsaturated fats, including Omega-6. Its regular use helps to normalize the functioning of all body systems, improves the quality of skin and hair.

Sunflower oil, the price of which is set at one of the lowest levels, is widely used in cooking in the manufacture of mayonnaise, other sauces, baking confectionery, etc.

It is not recommended to consume this product in excessive quantities for people with gallbladder diseases. It contains polyunsaturated fats, which form free radicals when heated, which are extremely dangerous substances for the human body.

Olive oil: beneficial properties for the body

Olive is obtained from European black or green olives. In its manufacture, use different ways spin and degree of cleaning. The most common types of vegetable oils are:

• Unrefined first pressing - is obtained by mechanical pressing of raw materials. Such a product is considered the most useful, ideal for dressing salads and improving the quality and taste of ready-made meals.
• Refined second pressing - is obtained by pressing the raw materials remaining after the first pressing. During the production process, up to 20% of virgin olive oil is added to it, so it is also very useful, moreover, it does not form carcinogens during frying, like sunflower oil.

Olive oil has the following properties and characteristics:

• contains twice as much oleic acid as sunflower;
• reduces the amount of cholesterol in the blood;
• used for the prevention of diseases of the heart and blood vessels;
• improves digestion;
• necessary for the absorption of fat-soluble vitamins;
• contains monounsaturated fatty acids and omega-6 in small amounts.

All the benefits of corn oil

Corn is obtained from the germ of corn. In terms of useful properties, it surpasses such types of vegetable oils as sunflower and virgin olive.

A product based on corn germ is useful in that:

• is a source of fatty acids (saturated and unsaturated);
• improves brain function;
• stabilizes the endocrine system;
• promotes the removal of cholesterol from the blood.

Soybean oil

Soy is produced from the seeds of the plant of the same name. It is widespread in Asian countries, where, due to the unique chemical composition considered one of the most useful. It is widely used as a salad dressing and in the preparation of first and second courses.

The benefits for the body are due to its composition. It contains essential polyunsaturated fats (linoleic acid, oleic, palmitic, stearic), lecithin, Omega-3 and Omega-6, as well as vitamins E, K and choline. This product is recommended for use to enhance immunity and accelerate metabolism.

Such a healthy flaxseed oil

Flaxseed is obtained by cold pressing from flax seeds. Thanks to this cleaning method, it retains all beneficial features and vitamins contained in the feedstock. Flaxseed and some other types of vegetable oils are classified as youth elixirs with the highest biological value. It is considered the record holder for the amount of omega-3 fatty acids.

In addition, linseed oil has the following distinctive features:

• lowers blood cholesterol and glucose levels;
• improves metabolism;
• protects nerve cells from destruction;
• increases brain activity.

Sesame oil and its beneficial properties

Sesame is produced by cold pressing of roasted or raw sesame seeds. In the first case, the product has dark color and a strong nutty flavor, and in the second - less pronounced color and aroma.

Useful qualities of sesame oil:

• it is the record holder among other types of oil in terms of calcium content;
• stabilizes the endocrine and female reproductive system;
• contains a unique antioxidant squalene, which increases the body's resistance to adverse conditions and cleans the blood from toxins and decay products;
• ensures the elimination of "bad" cholesterol, preventing its deposition in the vessels.

This product is widely used in Asian and Indian cuisine for marinating food and dressing salads.

Rapeseed oil: useful properties and contraindications for use

Rapeseed is obtained from the seeds of a plant called rapeseed. The product obtained from the processing of seeds is widely used for human consumption. In its unrefined form, it contains disturbances in the development of the body, in particular, slowing down the onset of reproductive maturity. That is why it is recommended to eat only refined rapeseed oil.

Useful properties and contraindications are fully contained in its composition. Its benefits for the body are as follows:

• the biochemical composition is superior to olive oil;
• contains a large amount of vitamin E, polyunsaturated and monounsaturated acids;
• normalizes the work of all body systems.

It is contraindicated to use unrefined rapeseed oil, which contributes to the accumulation of toxins in the body.

Mustard oil and its benefits for the body

Mustard is extracted from the seeds of the plant of the same name. For the first time such oil was obtained in the 8th century, but in Russia it became popular during the reign of Catherine II. The product has a golden color, pleasant aroma and a unique rich vitamin composition. Mustard oil contains unsaturated fats, including Omega-3 and Omega-6, and phytoncides, which fight viruses and bacteria during colds.

Mustard oil has bactericidal and anti-inflammatory properties, acts as a natural antibiotic, improves the functioning of the digestive system, improves blood composition, purifying it.

Palm oil: beneficial and harmful qualities

Palm is extracted from the pulp of a special fruit. It is believed that it only does harm to the body. In particular, this oil consists of a large amount of saturated fats, as a result of storage at room temperature, it turns into margarine, and when ingested, it is poorly absorbed, causing stomach upset. The consumption of such a product in large quantities can lead to serious malfunctions. of cardio-vascular system, which other types of vegetable oils do not bring for food.

Among positive qualities This product can be noted for its antioxidant properties, the ability to improve the condition of the skin and hair.

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.

The content of the article:

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. Oil can be cured 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 a unique and distinctive useful features... Which one to use, choose yourself. Below we have analyzed the TOP-10 of the most useful vegetable oils.

Olive

Benefit:

1. Reduces cholesterol levels thanks to linoleic acid. Therefore, oil is used to prevent cardiovascular diseases, atherosclerosis and normalize blood pressure.
2. Vitamin E helps to rejuvenate the body: it smoothes out wrinkles and prevents the appearance of new ones.
3. Heals wounds: cuts, burns, ulcers.
4. Improves the digestive system, has a mild laxative effect, and improves stool.
5. Contains choleretic properties, therefore it is useful for cholelithiasis.
6. Oleic acid improves the absorption of fats, which helps to shed those extra pounds.
7. 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, at high temperatures it burns.
• 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:

1. 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.
2. Fatty acids support immunity, cell structure and lower bad cholesterol. They also improve lipid and lipid metabolism, which helps to reduce weight.
3. Improves digestion, improves the process of cleansing the body, has a mild laxative effect.
4. Vitamin E protects the body from premature aging, improves the condition of hair and skin.
5. Calms the nervous system.

Remember:

• Unrefined oil brings benefits, as it retains all the beneficial properties. When frying, it loses its healing properties and becomes harmful.
• Stored in a cool, dark place from + 5 ° C to + 20 ° C.

Linseed

Benefit:

1. Omega-3 fatty acid content exceeds fish fat... Acid stimulates reproductive system(eggs and sperm function better).
2. 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.
3. Protects nerve cells, improves memory, brain activity and attention.
4. Recommended for cancer, especially breast cancer in women and prostate cancer in men.
5. In diabetes mellitus, it lowers blood glucose and prevents the occurrence of diabetic polyneuropathy.
6. Recommended for chronic skin diseases: eczema and psoriasis.
7. Normalizes intestinal motility, cleanses the body of toxins, accelerates fat metabolism, which helps to reduce excess weight.
8. Has a mild laxative effect.
9. 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:

1. Best of all, it regulates the exchange of cholesterol in the body, which prevents the development of atherosclerosis and the formation of blood clots.
2. Derivatives of phosphorus-phosphatides are useful for the brain, nicotinic acid - regulates the conduction of the heart, linoleic acid - is responsible for blood clotting.
3. Helps break down solid fats.
4. Improves the functioning of the intestines, gallbladder, liver and nervous system.
5. Useful for children, pregnant and lactating women.
6. 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:

1. Contains essential oils with bactericidal action. Therefore, it is a natural antibiotic: it heals wounds, burns, colds and strengthens the immune system.
2. Oleic acid stimulates the digestion process and improves liver function.
3. Preventive agent for tumors in the mammary glands.
4. Increases elasticity and strength of capillaries.
5. It has a warming property, therefore it is used for inhalation for bronchitis.
6. Vitamin A (antioxidant) ensures the full development of the body, improves vision, participates in the regeneration of epidermal cells, and supports the immune system.
7. Vitamin D treats skin diseases, improves thyroid function, and helps with multiple sclerosis.
8. Vitamin E has anti-inflammatory and healing properties, normalizes blood clotting, strengthens the walls of blood vessels, prevents blood clots, and affects reproduction.
9. Vitamin K prevents bleeding associated with poor blood clotting.
10. Vitamin B group maintains hormonal balance, the female reproductive system.
11. 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:

1. Calcium oil champion.
2. Improves the condition of the thyroid gland and removes harmful salts from the joints in case of gout.
3. Strengthens blood clotting (cores and varicose veins should be used with caution).
4. Useful for pregnancy and hormonal imbalance.
5. 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.
6. Improves the male reproductive system: erection, prostate function, the process of spermatogenesis.
7. Useful for the digestive system: neutralizes high acidity, has a laxative, anti-inflammatory and bactericidal effect.
8. Stimulates collagen synthesis, making the skin firm and elastic.

Remember:

• Dark 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:

1. 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.
2. Eases the painful condition during menopause and premenstrual periods, normalizes the ovarian cycle.
3. It has a beneficial effect on the functioning of the nervous, endocrine, digestive, cardiovascular and muscular systems.
4. Vitamin E improves blood vessels and heart function. Decreases the level bad cholesterol and maintains blood pressure. It is useful in the treatment and prevention of atherosclerosis, arrhythmias, hypertension, anemia and coronary artery disease.
5. It is indicated for cholelithiasis, viral hepatitis, cholecystitis, stomach ulcers, enterocolitis, gastroduodenitis, colitis, kidney and bladder diseases.
6. Cleans the body of toxins, toxins and carcinogens. Has a mild laxative effect.
7. It has anti-inflammatory, wound healing and antitumor properties.
8. 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:

1. The main plus is lecithin, which is necessary for the central nervous system and vision.
2. The oil reduces blood cholesterol levels.
3. Recommended for pregnant women, because it is a source of vitamin E.
4. Improves metabolism, strengthens the immune system, prevents the development of heart attacks.

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 starting material. But General characteristics the same.

Benefit:

1. 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.
2. Linoleic acid with vitamin E promotes the maturation of eggs and sperm, which helps in reproductive function.
3. It is useful for the digestive, genitourinary, endocrine and cardiovascular systems.
4. 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:

1. 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.
2. A good remedy for the prevention of atherosclerosis, varicose veins, cardiovascular system, diabetic angiopathy and retinopathy.
3. Improves the skin.
4. Useful for diseases of the digestive system.
5. It has anti-inflammatory, bactericidal and regenerating effects.
6. Necessary for women during pregnancy and lactation.
7. 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 herbal products. But there are others no less healing.

Coconut

1. Strengthens the immune system, protects the body from bacteria, reduces the ability of viruses to adapt to antibiotics.
2. Promotes weight loss, cleanses the intestines, normalizes metabolism, digestion and thyroid function.
3. Reduces cholesterol levels, reduces the risk of atherosclerosis and cardiovascular disease, and cleanses the blood vessels.
4. It does not emit harmful carcinogens during heat treatment.

Cocoa

1. Contains oleic, stearic, lauric, palmitic, linoleic and arachidic acids.
2. Stimulates the immune system, helps with allergic diseases.
3. Reduces the likelihood of blood clots, increases the elasticity of the walls of blood vessels, cleanses the blood, and reduces the amount of cholesterol.
4. Normalizes the epidermis of the skin.

Avocado

1. Regulate cholesterol and fat metabolism.
2. Improves the elasticity of blood vessels, reduces blood viscosity, normalizes blood circulation and pressure.
3. Promotes the treatment of the digestive system, removes heavy metals and toxins from the body.
4. 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:

Vegetable fats play an important role in good nutrition person. Exists different kinds oils in terms of feedstock, production processes and consistency. Consider what vegetable fats are, their quality indicators, and how the classification divides them.

According to the degree of purification, vegetable oils are classified into:

1. Unrefined - only mechanically cleaned. With this method, the beneficial properties of vegetable oils are maximally preserved, they acquire the taste and smell characteristic of the product from which they are obtained, and may have a sediment. This is the most useful vegetable oil;

2. Hydrated - cleaned with hot water spray. It has a less pronounced odor, no sediment and is not cloudy;

3. Refined - neutralized with alkali after mechanical cleaning. Such a product is transparent, with a faint taste and smell;

4. Deodorized - purified by hot vapors under vacuum. This product is almost odorless, tasteless and colorless.

According to the method of pressing the oil, there are obtained:

When cold pressed - such oils have the greatest benefits for the body;

In hot pressing - when the raw material is heated before pressing, so that the oil contained in it is more liquid and is subject to extraction in a larger volume;

In extraction, the raw material is treated with a solvent that extracts the oil. The solvent is subsequently removed, but some small part of it may remain in the final product, which may be harmful to the body.

Classification of oils by consistency:

1. Solid, consisting of saturated fatty acids: coconut, cocoa butter, palm.

2. Liquid, consisting of unsaturated fatty acids:

With monounsaturated acids in the composition (olive, peanut);

With polyunsaturated fatty acids (sunflower, sesame, soybean, rapeseed, corn, cottonseed, etc.).

The properties of vegetable oil depend on the method of obtaining and the degree of its processing during production. Unrefined cold-pressed product will bring more benefits to the body than refined, obtained by the extraction method. The method of its production also determines the quality indicators.

Which vegetable oil is best to buy for human consumption depends on its beneficial properties and uses. Consider the types of vegetable oils in terms of raw materials, their use and benefits for the body.

The table below will help the buyer understand vegetable oils, their properties and proper use.

Table - Types of vegetable oil: composition, properties and proper use

Vegetable oil type	Composition	Properties	Application
	Contains a lot of linoleic acid, lecithin, vitamins A, D, E, K and F (a complex of useful unsaturated fatty acids) and Omega-6 acids.	It has a positive effect on the work of the heart, genitourinary system, gastrointestinal tract. Improves the condition of the skin and hair.	It is used for dressing salads (unrefined), for frying and baking (refined). Also used in the production of margarines, sauces and mayonnaise, canned food.
	Contains a large number of oleic acid, as well as fat-soluble vitamins, unsaturated acids, a small amount of omega-6 acids.	Prevents diseases of the cardiovascular system, lowers cholesterol. It has a good effect on digestion, since it is absorbed better than other vegetable oils. Promotes weight loss.	For dressing salads, sauces and frying. When heated, it does not form harmful carcinogens like sunflower oil. Used in pharmacology and cosmetology.
Soybean	Contains lecithin, essential polyunsaturated fatty acids, trace elements, vitamins E, K and choline. Contains both Omega-3 and Omega-6 acids.	It is well absorbed by the body, strengthens the immune system, increases stress resistance, improves metabolism.	It is used for frying, making sauces, food production and baby food.
Corn	A source of saturated and unsaturated fatty acids (Omega-6), beneficial phosphatides, biologically active substances (membrane components) and tocopherol.	Regulates cholesterol metabolism, improves brain and heart function, relieves nervous tension.	Used for stewing, frying over low heat, salad dressing.
Sesame	Contains a lot of calcium compared to other oils, but low in vitamins E and A. Contains the powerful antioxidant squalene and omega-6 fatty acids.	Useful for the digestive, cardiovascular, nervous systems, brain function. It has a positive effect on the endocrine and female reproductive systems.	It is widely used in Indian and Asian cuisines, in production. Not suitable for frying, only for dressing ready meals.
	Contains a large amount of Omega-3 (more than all other vegetable fats) and Omega-6 fatty acids.	Normalizes metabolic processes in the body, improves the functioning of the digestive system, strengthens the immune system.	For dressing ready meals, salads and cereals, not for frying.
Palm	It consists mainly of saturated fatty acids, contains a large amount of vitamin A, as well as E, phytosterols, lecithin, squalene, Omega-6 acids.	It has antioxidant properties, improves the condition of the skin and hair.	Widely applied in many industries food production... It is only suitable for frying, as it is semi-solid when cold.
Mustard	High content of biologically active substances: vitamins, polyunsaturated fatty acids, a small amount of omega-3 and 6 acids, phytoncides, essential mustard oil.	Possesses bactericidal and wound-healing properties, improves the functioning of the digestive system and blood composition, is useful for the female and child's body.	For dressing salads, baking and frying, for preservation, as it slowly oxidizes.

In food laboratories, the assessment of the quality of vegetable oils includes a set of studies of organoleptic (taste, color, odor, transparency) and physicochemical indicators (density, color, melting and pour point, determination of the acid number of vegetable oil, peroxide and iodine, mass fraction of moisture ).

For an ordinary buyer, these complex laboratory tests are not available, so it is important to know some rules in order to buy high-quality vegetable oil.

1. Refined vegetable oil should be transparent, without visible impurities and sediment.

2. The color of the oil can vary from light to dark yellow and green, depending on the raw materials and the degree of refining.

3. There should be no foreign smell and taste, only appropriate to the product.

4. Look at the date of manufacture and expiration date. You should not buy a product that has been on the shelf for a long time in a store, even if it has a long shelf life.

5. Good vegetable oil cannot be cheap. But the high price does not guarantee anything either. It is better to choose one manufacturer with a good quality product and always use it for food. A conscientious food supplier is concerned about consumer opinion.

6. The label must contain information on compliance with GOST for vegetable oil. The presence of quality management systems in production (international ISO standards, QMS) can also be indicated.

7. Study the label carefully. Vegetable oil is often falsified: a mixture of other fats is sold under the guise of sunflower oil. The labeling should clearly indicate the type of oil and its grade, and not just the inscription "vegetable oil".

How to store vegetable oil

If you choose it in a store, it is worth remembering that unrefined will be the most useful. What is the best unrefined sunflower oil? Cold pressed. It is in such a product that has not undergone thermal and chemical processing that vitamins and biologically active substances are better preserved. The benefits of unrefined sunflower oil are high in phospholipids, antioxidants and beta-carotene.

Any vegetable oil is susceptible to oxidation in the light, so it should be stored in a dark place. The temperature is optimal from 5 to 20 degrees Celsius without sudden temperature changes. Store unrefined oils in the refrigerator. It is better to use a glass container with a narrow neck for storage, but not metal.

The shelf life of vegetable oil can be long - up to 2 years, provided that the temperature is maintained and there is no light. An open bottle should be used within a month.

Nowadays, the range of vegetable oils is not limited to refined sunflower or olive oil for a long time, the choice is so wide that many are simply confused, looking at different bottles and reading the names. Women wouldn't be women if they stopped staring. Naturally, you want to buy everything and try everything, therefore social networks and culinary forums are full of questions about how to use a particular oil. Let's try to figure it out together with a nutritionist, a member of the European Association for the Fight against Obesity, Lyudmila Denisenko.

The first thing the doctor focuses on is how the oil is prepared. In refined oil, there are practically no useful vitamins and minerals contained in the seeds. Lyudmila advises buying cold-pressed vegetable oil, it is much healthier. Indeed, with this method of production, the seeds do not undergo heat treatment, are not fried and do not soak for a long time in water, they simply pass through a cold press.

All the trace elements that were in the seeds, kernels of nuts and seeds are preserved in the oils prepared by the cold pressing method. These are all complexes of vitamins, minerals and, which is especially valuable, polyunsaturated fatty acids - natural antioxidants so necessary for the health of the body.
Now let's get acquainted with different kinds oils in more detail, because they all have a different percentage of trace elements and it is important to know for what purposes they can be used with the best effect.

The most common vegetable oils and their features

1. Let's start with everything familiar and available in every home sunflower oil... Sunflower oil contains a large amount of vitamin E, which is necessary for our hormonal system, fifteen times more than olive oil. Also high in content. Eating a large amount of sunflower oil in food, we stimulate the production of membrane cells of the substance cycotine, due to the excess of which, the mucous walls of blood vessels become inflamed, which leads to the development of diseases of the heart, vascular system and the appearance of atherosclerosis.

   

2. Second most popular - olive oil is famous for the highest content of omega-9 fatty acid among all vegetable fats, which is similar in composition and properties to. Omega-9 acid is very well absorbed by the human body and is tolerated even by patients, liver and. Olive oil, thanks to omega-9 acid, helps to maintain normal glucose levels in the body, relieves inflammatory processes in the digestive system and helps to improve cell renewal.

   

3. With the current level of air pollution and the abundance of synthetic materials in our home, the cells of the body are in constant need of protection from aggressive, environmentally dirty environment... To protect and restore, cells need linoleic acid, which the body cannot synthesize on its own, but its content in grape oil is as much as seventy-two percent. In addition to protecting the cells of the body, linoleic acid maintains our blood vessels in good shape, therefore, grape oil is highly recommended for people with low blood pressure, living in environmentally unfavorable places and working at hazardous enterprises.

   

4. Linseed oil, which we have actively learned to use in cosmetology, when taken internally, can accelerate the metabolic process, prevent atherosclerosis, restore and adjust its viscosity. it is recommended to eat regularly for all people suffering from diseases of the cardiovascular system, as well as for those who want to keep their youth longer. Such functions of linseed oil are explained by the fact that it holds the record for the content of linolenic acid. Its content reaches sixty percent. There is zero percent linolenic acid in olive oil. Do not confuse linseed oil linolenic acid and grape oil linoleic acid, these are different acids and their effect on the body is different.

   

5. For those who want in the near future, we recommend that you pay special attention to pumpkin seed oil ... It is extremely rich in trace elements selenium and zinc, they are responsible for the reproductive capacity of the body. In addition, pumpkin seed oil prevents the development of atherosclerosis in the vessels of the brain and heart, is part of the complex treatment of non-malignant prostatic hyperplasia and is a prophylactic agent against hyperlipidemia of both types.

   

   

6. Rosehip oil, thanks to the richest multivitamin complex, has long been popularly called "Seven healers in one bottle". It helps to relieve fatigue after doing hard work, and also heals chronic fatigue, lethargy and drowsiness. Has a bright, anti-inflammatory effect and significantly enhances the immune system. The high percentage of vitamins A, C and E groups makes rosehip oil an indispensable remedy for enhancing the regeneration of tissue cells damaged by burns, bedsores, psoriasis and eczema.

   

7. Everyone knows that walnuts help stimulate brain cells and improve memory. That's why walnut oil recommended for everyone who experiences great psycho-emotional stress and for the elderly. Walnut oil has an ideal ratio of B vitamins and magnesium for the work of nerve impulses and their ability to transmit information.

   

8. Almond oil rich in pantothenic acid, which, in combination with the ascorbic and folic acid, makes this oil a natural and powerful anti-aging agent. Almond oil is widely used for anti-aging procedures, as its fat content does not exceed sixty percent, which helps it to be easily absorbed into the skin and saturate the cells with the necessary acids. For the same purposes, almond oil is also used for dressing vegetable salads or sauces for fish.

   

9. Mustard oil saturated with a phytoncide substance. By eating mustard oil, you increase your immunity and the body's ability to resist harmful bacteria, heal all organs of the respiratory system. When using mustard oil externally, it is recommended to rub it into the hair roots. This procedure is a good prevention of baldness and promotes.

   

10. To speed up the postoperative period, restore and regenerate damaged tissue cells, it is recommended to eat food rich in vitamins and minerals. Palm oil... In addition to cell restoration, palm oil eliminates problems associated with visual impairment, because only one tablespoon of this oil contains the daily norm of carotenoid necessary for a person, that is, a provitamin of group A. For comparison, in carrots rich in carrots this substance is fifteen times less. than in palm oil.

    

11. Peanut butter cannot boast of particular usefulness, its fatty acids have a heavy molecular weight, high-calorie and difficult to digest. The advantage of peanut butter is its strong and pleasant aroma, which is why it is mainly used when baking muffins. Also in peanut butter is recommended. Thirty to sixty minutes of this marinade will allow you to achieve a beautiful caramel crust when baked.

Video: nutritionist Andrey Bobrovsky about the dangers and benefits of vegetable oils

Vegetable oils have their own storage rules. Before opening the cork, they are stored for no more than six months, so it is very important to look at the label on the date of manufacture of this product. After you have opened the bottle, the oil is used for no more than one month and it is advisable to store it in the refrigerator. These simple rules will help you preserve all the beneficial properties of unrefined vegetable oil. It is worth paying special attention to the fact that unrefined oils must be used in salads or taken as a medicine with a spoon, since during frying and other heat treatment, they form extremely harmful carcinogenic substances... Exceptions to this rule are sunflower, olive, sesame and peanut oils, as they possess high temperature boiling.