Rapeseed oil: health benefits and harms

If you are fond of cooking and often cook according to books and recipes from the UK, USA, China, India and other countries, you have probably seen rapeseed oil in recipes more than once. It is popular there and is used everywhere in everyday life – just like sunflower oil in our country.

Rapeseed oil is a healthy food product. It contains valuable Omega-3-6-9 fatty acids, antioxidants and beneficial minerals. Therefore, it must appear on the menu of everyone. But it is important, as with any other product, to comply with the measure.

We understand together with an expert what the benefits and harms of rapeseed oil are, how to eat it correctly.

The history of the appearance of rapeseed oil in nutrition

Rapeseed oil is obtained from black rapeseed seeds. Interestingly, this cruciferous plant is not found in the wild. Scientists believe that it happened due to an accidental crossing of winter or spring rape (this is such a grass with yellow flowers) and garden cabbage.

The place of origin of rapeseed is a topic of heated debate in scientific circles. Some experts believe that the Mediterranean is his homeland, while others are convinced that this is the territory of modern England.

In Europe, rapeseed has been cultivated since the beginning of the XNUMXth century, and in Our Country it began to be actively grown only in the XNUMXth century. Initially, it was used as a fuel, and later rapeseed oil found its way into many cuisines of the world. 

Every year the interest in rapeseed grows. In 2019-2020, 315 thousand hectares were sown on the territory of our country with winter rapeseed, and about 1,19 million hectares with spring rapeseed.

Composition and calorie content of rapeseed oil

The rapeseed plant is sometimes referred to as the “northern olive” because it tastes and nutritionally rivals the much-touted olive oil. But its cost is almost twice lower.

Canola oil is rich in unsaturated fats that are beneficial to health. It contains alpha-linoleic acid (Omega-3) – 9,6% of the composition, linoleic acid (Omega-6) – 20%, and oleic acid (Omega-9) – 57,6%. And only 6,6% of the composition is saturated fats, which can be harmful in excess (1).

100 ml of oil also contains 22,21 mg of vitamin E (148% DV for adults) and 112 mg of vitamin K (124% DV for women and 93% for men) (1,2). Microelements are presented in a small concentration: zinc, copper, iron, as well as the useful organic compound choline.

* The figures may vary depending on the manufacturer of rapeseed oil

Benefits of rapeseed oil

Vegetable oils are included in the menu of centenarians in many countries. They are valued for their high content of unsaturated fats. They are not synthesized in the human body, and therefore we must receive them with food. Researchers have associated these fats with improved heart function and prevention of heart disease (3).

A full complex of Omega-3-6-9 fatty acids is present in rapeseed oil. At the same time, the ratio of Omega-3 to Omega-6 is 1 to 2, which is considered the optimal balance for health.

Another advantage of canola oil is that it contains less saturated fat than other popular products. In excess, saturated fats harm the body. — Rapeseed oil is rich in polyunsaturated fatty acids, vitamins and minerals, which are necessary for the normal functioning of the whole body, — says gastroenterologist Sergey Karaulov. – It effectively reduces the amount of bad cholesterol in the blood, preventing the development of atherosclerosis, strengthens the vascular walls and increases their elasticity. Rapeseed oil also counteracts the development of malignant processes in the mammary glands and prevents the negative effects of free radicals.

The benefits of rapeseed oil for men

Rapeseed oil brings many benefits to the body of a man. Thanks to its omega-3-6-9 complex and vitamin K, it promotes bone density (4) and helps maintain normal blood clotting.

After hard physical work or intense loads in the gym, muscles will recover faster if you add rapeseed oil to your diet.

The benefits of rapeseed oil for women

With daily consumption, rapeseed oil will be a good helper for a woman who cares about her health and beauty. It is rich in vitamin E. This antioxidant supports skin health and prevents premature aging (5). Vitamin is also necessary for expectant mothers: if a woman’s body does not receive vitamin E in sufficient quantities, the reproductive system suffers and it may be difficult to conceive.

The omega-3 fatty acids present in the oil may help reduce liver fat and reduce waist size (6).

The benefits of rapeseed oil for children

Pure rapeseed oil should not be given to children until they are 6 months old and the doctor approves the introduction of oils into complementary foods. After that, it can be used in the preparation of first and second courses, introduced into the composition of pastries and desserts.

Rapeseed oil in the diet of children supports their cognitive functions: perception, memory, thinking and the ability to concentrate. The omega-3-6-9 fatty acids it abounds in are essential for brain development (7).

Harm of rapeseed oil

The potential harm of rapeseed oil is that it may contain erucic acid. Scientists associate its excess with pathologies in the work of the heart, kidneys and liver. A 2000 study cited in Toxicology Letters found that rapeseed oil, as a sole source of fat, may contribute to strokes in affected animals (8).

The safe threshold for this acid is 0,3-0,6%. Scientists, knowing this, continue selective research. They have developed varieties of rapeseed in which the content of erucic acid is practically reduced to zero. However, before buying oil, you should always pay attention to the label: it usually indicates the percentage of erucic acid.

It should be borne in mind that even high-quality rapeseed oil is not suitable for everyone.

– With cholelithiasis and exacerbation of chronic hepatitis, it is forbidden to use rapeseed oil, – Sergey Karaulov warns.

The use of rapeseed oil in medicine

Canola oil can be part of any healthy diet. It is suitable for halal, vegetarian, vegan and gluten-free diets.

“Many people on a diet prefer rapeseed oil to sunflower oil, since it contains a minimum content of saturated fats,” explains gastroenterologist Sergei Karaulov. “Rapeseed oil is useful for people suffering from pathologies of the gastrointestinal tract, as the product stimulates metabolic processes , reduces the acidity of the stomach, accelerates the regeneration of damaged cells, normalizes metabolism, and also contributes to weight loss. The product is also recommended for patients with cardiovascular pathologies.

The use of rapeseed oil in cooking

Rapeseed oil is universal, it can be used in the preparation of any dishes: it does not taste bitter, has a pleasant taste and aroma, and practically does not affect the taste of ready-made food. And given the high smoke point, it can be used for frying and grilling.

For comparison, the smoke point of refined rapeseed oil is 204 degrees, which is 1,5 times higher than that of butter, and almost twice that of unrefined sunflower oil. 

But still, it is more useful to use rapeseed oil in its raw form: after heating, it loses some of its beneficial properties.

Warm boiled liver salad

Prepare this Healthy Meal for a Healthy Portion of Fat and Protein

Cut the onion into half rings, grate the carrots on a coarse grater, chop the mushrooms into slices, and pass the garlic through a press.

Cut the liver into strips and transfer to a salad bowl. Fry the onion and mushrooms in rapeseed oil and add them to the liver. Fry carrots with garlic in a new portion of oil and add to other products. Salt, pepper to taste and stir. Ready!

Bean more Byzantine

Ideal if you need refreshment. The dish gives a long feeling of fullness, besides it is low-calorie

Soak beans overnight and then boil. Do not discard the liquid remaining after cooking the beans. In a frying pan in rapeseed oil, fry the onion, cut into rings, add black and red pepper. Layer the beans and onions in a heavy-walled casserole dish, with the beans as the last layer.

Pour the remaining canola oil into a saucepan and add some of the water in which the beans were boiled. Bake in the oven at 180-200 degrees for 40 minutes.

How to choose and store rapeseed oil

Give preference to products that do not have dark or cloudy sediment at the bottom. Such impurities may indicate that the oil has gone rancid or has been stored in unsuitable conditions.

Rapeseed oil should be stored in a cool, dark place. Direct exposure to light and heat harms it. Make sure the bottle is tightly closed. Only in such conditions all nutritional properties will be preserved. The approximate shelf life of the product when closed is a year, and after opening the bottle – 6 months.

Popular questions and answers

In what cases does rapeseed oil bring more health benefits, said gastroenterologist Sergey Karaulov.

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