Olive oil is good for the heart, goji berries are rich in vitamin C, and quinoa is a valuable addition to dishes. And what about the products that we have known for years, that have been present on our tables for centuries and show their qualities? Are they worse? What is better to choose olive oil or oil from rapeseed grown in Polish fields?
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Olive oil and rapeseed oil
olive oil is rich in oleic acidwhich is a monounsaturated fatty acid. He owes his career as a heart protection product to him. For this reason, it is desirable on the tables of health-conscious people. However, it is not the only product rich in this fat and it is not the only one that has a beneficial effect on health. Numerous studies show that monounsaturated acids generally have a protective effect on the circulatory system. According to the magazine Nutrients meta-analysis of studies focusing on the influence of monounsaturated fatty acids on cardiovascular diseases, jack (monounsaturated fatty acids) have a beneficial effect on increasing the level of good HDL cholesterol and decreasing the LDL fraction and triglide. Beneficial effects on health also manifested itself in lowering blood pressure in overweight and obese people. It turns out that it is just as rich in these fats rapeseed oil. The problem with it is the natural presence of erucic acid, which is also a monounsaturated fatty acid. Unfortunately, it has a negative effect on the heart. However, a beech-free variety was bred and currently only oils obtained from such rapeseed are available on the market. Cold-pressed rapeseed oil does not differ in terms of nutrition and health from olive oil.
| 100 g of olive oil provides: | 100 g of rapeseed oil provides: |
| 884 kcal 100 g of fats, including: 13,8 g saturated 73 g jednonienasycone 10,5 g polyunsaturated 12 mg of vitamin E | 884 kcal 100 g of fats, including: 5,25 g saturated 60,8 g of monounsaturated 28,6 g of polyunsaturated 29 mg of vitamin E |
Goji berries and black currants
Goji berries have been hailed as a superproduct as a treasury of vitamins, especially vitamin C, minerals and antioxidant phytochemicals. As a result, the berries are supposed to support the body’s fight against free radicals, inflammatory processes and cancer, and improve the well-being and quality of sleep. One study conducted by the Department of Microbiology at Shanghai University on 75 people with cancer indicated that when administered with drugs, polysaccharides from goji berry promoted tumor regression. Others indicate their influence on the work of the central nervous system, well-being or sleep problems. However, research is mainly carried out on fruit extracts, which are much more abundant in active compounds than the fruit itself. The content in them is noteworthy natural vitamin C (i.e. left-handed)which has a wide beneficial effect on the body. In our country, however, the version of dried fruit is the easiest available, and the content of vitamin C in them can be very different. It ranges from 29-148 mg per 100 g of the product. There is no way to tell which product we have in front of us. Access to the Polish treasury of vitamin C is much easier black currant. In 100 g it has as much as 183 mg of vitamin C. You can also get dried currants, in which the vitamin C content will be slightly lower, but still relatively high. In addition, currants are a source of soluble fiber (pectin), flavonoids (including anthocyanins, catechin, kaempferol, rutin, quercetin) with antioxidant properties and a number of other biologically active compounds. A study by the Scottish Crop Research Institute (SCRI) comparing the value of around 20 fruits found that black currants are the most rich in vitamins, minerals and antioxidants. Researchers emphasize that thanks to this, it is an excellent weapon in protecting against cancer, heart disease, Alzheimer’s, eye fatigue and diabetes.
| 100 g of dried goji berries provide: | 100 g of black currants: |
| 321 kcal 1,8 g of fat 69 g of carbohydrates 14 g of protein 29-148 mg of vitamin C | 35 kcal 0,2 g of fat 15 g of carbohydrates 1,3 g of protein 183 mg of vitamin C |
Quinnoa and buckwheat
Quinoa is an excellent starch addition to dishes. It is rich in protein (15%) with a very good amino acid profile, vitamins, minerals and phytic compounds. We wrote about its beneficial effect on the body in the article about original additives to meals. Our native buckwheat However, it is obtained from buckwheat rich in nutrients, but does not differ from it. It also has a very good amino acid composition, similar in digestibility to legumes. It is rich in polyphenols such as caffeic acid, gallic acid, chlorogenic acid, ritin, quercetin, isovitexin and lignans. These relationships show in buckwheat high biological activityhigher than barley, oats or rye. It also contains sterols, melatonin and inositol phosphates. Research indicates its beneficial effect on the cardiovascular system, blood glucose control and protection against gallstone disease. So it is as valuable as quinoa and much cheaper, and thus more easily available.
| 100 g of quinoa provides: | 100 g of buckwheat provides: |
| 368 kcal 6 g of fat 64 g of carbohydrates 14 g of protein | 336 kcal 3 g of fat 69 g of carbohydrates 13 g of protein |
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