When choosing rapeseed oil from the store shelf, we rarely think about what exactly we are reaching for. We often do it out of habit or because it is proven and easily available. But… these are not its only advantages. There are many more facts that make it the best choice among the whole range of vegetable oils.
Natural source of EFAs
Rapeseed oil, also refined, has a very high content of essential fatty acids (EFAs), i.e. omega-6 and omega-3. They constitute nearly 30% of the oil composition, thanks to which rapeseed oil has been hailed as the “olive of the north”. In its composition it includes as much as 10 times more omega-3 fatty acids than olive oil. It is also worth noting that the ratio of these acids to each other is 2: 1. And it is perfect from a nutritional point of view. These acids are deficient in our diet, and our body does not produce them, so we must provide them with food. Therefore, the choice of rapeseed oil is justified – this oil has the highest content of these acids among popular vegetable fats.
EFAs – why so important?
As is well known, saturated fatty acids are unfavorable for our body. They are responsible for cardiovascular diseases, including atherosclerosis, which leads to heart attacks. Therefore, it is recommended that 20-25% of energy from food should be supplied in the form of mono- and polyunsaturated fats – i.e. EFAs, which are found in rapeseed oil. ALA from the omega-3 family affects the development of the brain and nerve cells, which is why it is so important in the diet of children. It affects their proper growth and development, therefore it is recommended that rapeseed oil be present in the diet of a child from the 6th month of life, e.g. as an addition to vegetable purees.
The wealth of vitamins E and K.
Rapeseed oil is also a source of vitamins. It contains the most “vitamins of youth”, i.e. E and K, but it also contains plant sterols and provitamin A. Vitamin E helps protect cells against oxidative stress, vitamin K contributes to proper blood clotting and maintaining healthy bones, and sterols affect, among others for the proper maintenance of cholesterol in the blood. But that’s not all of the important information about vitamins. Rapeseed oil is also responsible for the TRANSPORT and ABSORPTION of these fat-soluble vitamins: A, D, E and K. That is why it is so important that this fat is a constant addition to our dishes. 2 tablespoons a day are enough. This amount of rapeseed oil completely covers the human physiological need for alpha-linolenic acid from the omega-3 family.
The perfect companion in any kitchen
In addition to the health aspect, rapeseed oil is also the right choice for purely culinary reasons. Refined rapeseed oil has a very high smoke point, therefore it is safe to use when cooking food, e.g. for frying – in a pan for approx. 30 minutes, while deep frying for up to approx. 5 hours.
Refined rapeseed oil is neutral in taste and smell, so it is often chosen as a base for sauces, dressings, an addition to salads and even cakes, because it leaves no aftertaste. It is also a great emulsifier – it thickens easily and blends perfectly with other ingredients, making it the number 1 base for mayonnaise.
To sum up: rapeseed oil is the most beneficial choice for our health. Not only does it have the most favorable profile in terms of EFA content, it is rich in vitamins E and K and sterols, and is also a well-founded culinary choice.
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