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Palm oil entered the habitual diet in ancient Egypt. More than one hundred years have passed and today palm oil is used on a par with other vegetable oils – soybean, sunflower. Major food and cosmetics manufacturers purchase thousands of tons of this product every year. What is its benefit and harm? Let’s try to understand the secrets of palm oil.
What is palm oil?
Palm oil is a product made from the fruit of the oil palm. The homeland of the Elaeis guineensis palm, from which the product is actually obtained, is West and South-West Africa. From here, the tree was brought to Malaysia and Indonesia. These countries have become leaders in the production of palm oil.
Depending on the characteristics of production, the following types of palm oil are distinguished:
Unrefined – the most expensive variety, which is imported in limited quantities. It has a characteristic red-orange color.
Refined – a more affordable option, has a liquid, colorless texture.
hydrogenated – the cheapest variety, which is massively imported into the Russian Federation. Very dense product, outwardly similar to paraffin. The semi-solid oil formulation melts at 35°C, a whopping 10°C higher than coconut oil.
Palm oil is obtained from the soft fibers of the oil palm fruit. It should be distinguished from palm kernel, which is extracted from the seeds of the same tree.
Benefits of palm oil: 22 facts
When used properly, palm oil has a positive effect on human health. The active substances contained in the plant product stimulate cognitive processes and improve brain activity. Palm oil is prescribed to prevent the lack of vitamins A and E. It contains a large amount of tocotrienols, which have powerful antioxidant properties.
Vitamins and valuable palm oil compounds protect polyunsaturated fats from breakdown. These complex biochemical processes are necessary to protect the cells of the cerebral cortex, prevent stroke and age-related dementia. [1], [2], [3], [4].
The positive effect has been proven experimentally. The study participants were divided into two groups of 60 people. The control group received a placebo, while the experimental group received palm oil tocotrienols. The final analysis of the indicators of the first group confirmed the growth of brain tissue damage. In the experimental sample, these parameters were in a stable state [5].
A large-scale assessment of 50 studies suggests that people who consumed palm oil kept total cholesterol and low-density lipoprotein (bad) cholesterol levels low. [6].
Chemical composition
Palm oil is a product made entirely of vegetable fats. From the total volume of fatty acids are isolated:
50% saturated.
40% monounsaturated.
10% polyunsaturated.
Calories 899 KKal
- Palmitic:
43%
- Oleinovaya:
40%
- Linoleic:
10%
- Stearic:
5%
- Myristic:
1%
- α-linolenic:
0,5%
- Lauric:
0,5%
Vitamins | Quantity | % RDN |
Beta-carotene | > 50 mg [7] | 1000% |
Vitamin E | ~228 mg [7] | 1561% |
Vitamin B4 (choline) | 0,3 mg | 2% |
By eating just 1 tablespoon of palm oil, you will get: [8]
Beta-carotene – 7,5 mg (150% of the recommended daily dose). When converted to pure vitamin A, you get 1250 mcg (138% of the norm)
Vitamin E – 34,2 mg (234% of the recommended daily dose).
Monounsaturated fats – 5 g.
Polyunsaturated fats – 1,5 g.
Calorie content – 134 kcal.
The main component of palm oil is palmitic and oleic acid. Almost the same content of palmitic and oleic fatty acids is a distinctive feature of the fatty acid composition of palm oil. Beta-carotene, which gives the product its specific red-yellow color, is required by the body for the metabolism of vitamin A. Red palm oil carotenes have the highest bioavailability of any plant source.
* Carotenoids are powerful antioxidants that protect cells from the negative effects of free radicals.
Palm oil becomes solid at room temperature. Texture melting is observed at 24°C. In this it is similar to coconut, but the melting point of the latter approaches 35°C. The difference in melting points indicates that the composition of vegetable oils includes different fatty acids.
3 health benefits of palm oil
1 Ensuring brain health
Palm oil has a leading position in the content of tocotrienols. This is one of the forms of vitamin E, which differs from other compounds in more pronounced antioxidant qualities. Antioxidants protect brain tissue from negative external influences.
The antioxidant properties of palm oil have been studied in both animals and humans. It turned out that tocotrienols suppress the destructive mechanisms of dementia, protect their own polyunsaturated fats. Palm oil reduces stroke tolerance and limits brain damage [9], [10].
One study involved 121 people with diagnosed brain damage, who were divided into two groups. For two years, the experimental group received palm oil tocotrienols. The final analysis showed that in this group, in contrast to the placebo group, the state of brain tissue remained stable. The results of the subjects of the control group showed the spread of lesions [11].
2 Heart protection
Palm oil fatty acids can prevent the development of heart disease. The results of many studies in this area were controversial, but ultimately scientists concluded that palm oil reduces several risk factors. So it turned out that it regulates the lipid profile, lowering the “bad” cholesterol (LDL) and increasing the “good” (HDL) [12], [13].
A pooled analysis of 51 medical studies confirmed that people who consumed enough palm oil daily kept their total cholesterol and LDL levels low. A similar effect was not observed in groups that ate foods rich in trans fats, myristic and lauric acid. [14].
More recently, the results of a study on the impact of a new variety of palm oil derived from a hybrid of Elaeis guineensis and Elaeis oleifera have been published. For three months, subjects in one group received 2 tablespoons (25 ml) of olive oil, and the second group received the same amount of palm oil. It turned out that in both groups, “bad” cholesterol decreased by 15%. Based on the data obtained, conclusions were drawn that palm oil is an exotic analogue of olive oil, which is more familiar to us. [15].
A number of scientists note that changes in low-density lipoprotein levels do not entail an increase in the risk of heart disease. The development of the pathological process is influenced by multiple external and internal aspects.
In 1995, a controlled study was conducted, which proved that the regular use of palm oil suppresses the development of pathology in patients with diagnosed heart disease. The subjects were divided into equal groups of 25 people. In one study, participants consumed palm oil daily. Of the 25 people, 7 showed improvement in their condition, the remaining 16 showed stability. In the placebo group of 25 people, 10 had progression of the pathological process. Among the remaining 15 people, no one showed improvement or stabilization [16].
3 Improved absorption of vitamin A
Palm oil fatty acids help eliminate vitamin A deficiency. Special attention is paid to pregnant women who are more prone to hypovitaminosis A. In this regard, a study was made of the effect of red palm oil on vitamin A status during childbearing and feeding. It turned out that when using this product in the blood of a woman, the concentration of vitamin A increases. [17], [18], [19].
Medical research suggests that the absorption of fat-soluble vitamins in cystic fibrosis is extremely difficult. This process is positively affected by the systematic use of red palm oil. The experiment showed that to increase the level of vitamin A in the blood, it is enough to take 2-3 tablespoons of the product every day for two months. [20].
Efficiently and quickly the level of vitamin A in young children and adults increases with the use of red palm oil [21].
The effectiveness of red palm oil has been proven by a study conducted by Indian scientists. The experiment involved two groups of preschoolers. In the first group, children received 1 teaspoon of palm oil (5 ml) daily, and in the second, active supplements with vitamin A. The control analysis showed that in the experimental group, vitamin A levels increased faster and more significantly than in the control group. [22].
Used in cosmetics
Palm oil is one of the most popular products used in skin care products. It is part of emollients designed to care for dry, tired skin. Palm oil eliminates superficial peeling, moisturizes and nourishes the deepest dermal layers.
Fatty acids of oil palm fruits have a complex effect on the skin:
Tone up.
Nourish.
Increase the elasticity of elastin and collagen fibers.
Smooth out wrinkles.
Rejuvenate.
In home cosmetology, palm oil is part of effective recipes that help solve a number of problems:
Moisturizing the skin of the face. Equal parts of olive and palm oil are mixed and applied to the face with light patting movements along the massage lines. One course is up to 14 days, then take a break for 10 days and repeat the course.
Rejuvenation. Palm and apricot oils are mixed in a 1:1 ratio and applied to clean face skin. The composition is left on the face until completely absorbed, the remnants are not removed with a napkin. The procedure is carried out in the evening, before going to bed. A visible cosmetic effect is visible after a regular two-week use of the cosmetic composition.
Hair nutrition. Pure palm oil is distributed over wet hair, rubbed into the scalp with light movements. The mask is kept for at least an hour, then the hair is thoroughly washed in the usual way with shampoo, under warm water. To improve the quality of hair, a mask is done every two weeks. An oil mask is made before shampooing, as the composition is poorly removed from the hair and may leave a greasy film.
Relaxation of the body. To relax tense muscles, a massage using palm oil is recommended. The session helps to restore healthy sleep, normalize the functioning of the nervous system, relieve irritability, activate local blood circulation and improve the condition of the skin of the body.
Cellulite removal. To get rid of the “orange peel” prepare a mixture of 15 ml of palm oil, 7 drops of geranium oil, 5 ml of olive oil and 5 drops of dill and lemon oil. All ingredients are mixed and actively, with effort, rubbed into problem areas. To obtain the effect, the procedure is performed twice a day – in the morning and in the evening. At the same time, it is necessary to perform physical activity, observe a proper diet, drink plenty of water – at least 2 liters per day.
Elimination of postoperative scars. The smoothing composition is prepared from different oils – cloves (2 drops), mint (2 drops), lavender (4 drops), rosemary (4 drops), palm (15 ml). The oil mixture is applied to the scar area twice a day, for two weeks. After a week break, the course is repeated.
In cosmetology, palm oil is used externally for body shaping, hair and skin nutrition, muscle relaxation, and regeneration of damaged skin. Regular use of the product relieves joint pain. Ingestion of palm oil provides the body with valuable substances – vitamins A and E, lecithin, coenzyme Q10.
Why is palm oil harmful?
Numerous studies regarding the benefits and harms of palm oil have shown conflicting results. [23], [24], [25], [26]. In one of the experiments, women with confirmed high cholesterol took part. It turned out that the use of palm oil increases the concentration of lipoproteins and triglycerides, which means that it increases the risk of developing cardiovascular diseases.
In the 80s, manufacturers, fearing a negative effect on the heart, began to replace palm oil with trans fats.
Somewhat later, information appeared that vegetable fats can lower cholesterol levels. Experiments have shown that the same result is achieved by combining palm oil with different vegetable oils. [27].
In 2019, several WHO publications highlighted the value of palm oil [28]. A study of the reports found that out of nine publications, four were made by employees of the Malaysian Ministry of Agriculture, who oversee the core industry.
In Russia, the introduction of excises on the use of palm oil was considered more than once, but for various reasons, these initiatives were suspended.
What is palm oil in foods?
In the food industry, as a rule, cheap hydrogenated palm oil is used.
Manufacturers in every possible way “disguise” this ingredient under harmless or incomprehensible definitions to the common man:
Vegetable fats (no specific name).
Olein.
Palm olein.
Oleic acid.
Stearin.
Stearic acid.
Esters of fatty acids.
Palmitic acid.
Tocotrienol.
hydrogenated fats.
ZMZH is a substitute for milk fat.
For palm oil, a separate state standard has been introduced – GOST R 53776-2010. Most often, the label does not indicate GOST, but TU (technical condition).
What foods have the most palm oil?
The cheapness of palm oil has made it the most commonly used ingredient in food and cosmetic products. The taste of palm oil is characterized as a combination of savory and vegetable notes, similar to pumpkin or carrot. They are well perceived along with chocolate, peanuts.
Palm oil is found in a number of common foods:
Candies.
Sweet bars.
Cream.
Margarine.
Biscuit.
Bread.
Cupcakes.
Crisps.
Sauces
Mayonnaise.
Baby food.
Canned food.
Cakes
Cakes
Breakfast cereal.
Palm oil is introduced into the composition of caring cosmetics – toothpastes, body lotions, soaps, hair conditioners.
The WWF report, presented in 2020, identifies the largest consumers of palm oil: [29]
Unilever – 1,04 million tons.
PepsiCo – 0,5 million tons.
Nestle — 0 million tons.
Colgate-Palmolive – 0 million tons.
McDonald’s – 0,09 million tons.
The study of the properties of palm oil has made it possible to use it in the creation of alternative energy sources, namely biodiesel fuel. [30].
[Video] How is palm oil made?