Vegetable oil: benefits and harms to the body
The variety of vegetable oils is amazing, and the body’s need for them is beyond doubt. We will find out which oil is the safest to fry food, and what is the difference between refined and unrefined oil

Learn more about the benefits and harms of oils

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Sunflower oil
This product can be found in everyone’s kitchen. But do we know everything about its properties? How sunflower oil affects the human body, we understand together with a gastroenterologist
Olive oil
The ancient Greeks attributed the divine origin to the olive tree. And for good reason: after all, its fruits carry many useful properties.
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We tell you why it is recommended to use this product and whether it is dangerous
Mustard oil
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Coconut oil
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Vegetable oil is a source of unsaturated fats, which are most easily absorbed by the human body. They are obtained both from nuts and from various seeds and fruit stones. KP, together with an expert, understands the benefits and harms of vegetable oil for the body.

The benefits of vegetable oil

Vegetable oils contain unsaturated fatty acids, many vitamins, and phytosterols. The latter have a unique property to reduce blood cholesterol levels by 15 percent or more. Phytosterols reduce the amount of absorption of cholesterol in the intestine, thus its total volume is reduced, and excretion is accelerated.

Polyunsaturated fatty acids are necessary for the body to synthesize cell membranes. The normal functioning of membranes protects cells from damage and increases their resistance to an unfavorable environment.

Also, vegetable oils contain components that improve the elasticity of the walls of blood vessels. True, an excess of vegetable oils, on the contrary, can lead to diseases of the heart and blood vessels, so you need to follow the measure.

Vegetable oils are rich in vitamins, especially A and E. Vitamin A has antioxidant properties and protects cells from free radical damage. Vitamin E reduces the risk of heart attacks, strokes and diabetes.

The lack of vegetable oils in the diet can worsen the condition of the skin, hair and nails, as well as internal processes: hormonal balance is disturbed, immunity is reduced.

The harm of vegetable oil

– This is a useful product that our body needs, the main thing is to use it in a reasonable amount. Complex salad dressings are very popular now – a combination of vegetable oil, mustard, seasonings. Such dressings can have a choleretic effect, but this does not mean that they should be abandoned, you just need to remember about common sense, – says gastroenterologist-hepatologist Olga Arisheva.

It is best to consume vegetable oils during or after meals. Oils taken on an empty stomach overstimulate the pancreas and gallbladder, which is dangerous for gallstones.

How to choose and store vegetable oil

Vegetable oils differ from each other depending on the raw materials. For example, coconut solidifies already at a temperature of 23 – 25 degrees, has the appearance of a tile and the aroma of coconut. And sunflower is always liquid, yellowish and with the aroma of sunflower seeds. Before buying, study the properties of each oil separately.

Regardless of the type, pay attention to the composition – there should not be anything superfluous. Counterfeits are also dangerous when expensive cheap oils are added – for example, rapeseed to increase the amount of the product. Unfortunately, outwardly this cannot be determined in any way, only with the help of a laboratory study. It should be borne in mind that natural genuine oil cannot be cheap, because it requires a lot of raw materials to obtain it.

Vegetable oils are stored in a dark, cool place, in a tightly closed container to prevent oxidation in air. Some oils, such as flaxseed, have a very short shelf life and spoil quickly, so choose small bottles so that you have time to use it.

Expert Opinion

Olga Arisheva comments:

Vegetable oils are considered easier to digest than animal oils. Fats of animal origin saturate for a longer period, but at the same time they load the digestive organs more. This is because the chemical bonds in animal fats are stronger and take longer to break down under the influence of gastric juice.

Vegetable oils are quickly digested and absorbed, have a lower calorie content. They are also a source of Omega-3 and 6, linolenic and linoleic acids. Their presence in food improves the functioning of the heart and blood vessels.

Popular questions and answers

Let’s analyze the most popular questions from readers about vegetable oils.

What is cold pressed oil?

Cold pressed oil (unrefined) is obtained by grinding and pressing raw materials at low temperatures. It has a pronounced taste and aroma, so it is especially suitable for salad dressings. Also, cold-pressed oil is considered more useful, since it was not exposed to temperatures and chemicals, while retaining a maximum of vitamins and nutrients.

What is the safest oil for frying?

Refined oil (that is, processed in various ways, as discussed below) is considered unhealthy, but this is not entirely true. Processed oil is great specifically for frying because the pre-treatment prevents the formation of harmful trans fats during frying. In any oil, you can not fry food more than once.

What is the best vegetable oil for salads?

Unrefined is suitable for salads – it is fragrant and has a pronounced taste. At the same time, its composition is the richest in useful substances.

What is the healthiest oil?

It is better to combine and alternate different vegetable oils, since they have a different composition. All vegetable oils contain useful substances in different proportions.

What amount of vegetable oil is healthy to eat per day?

A maximum of 30% of a person’s diet can include fats, two-thirds of which are vegetable. You can calculate your own rate and try to stick to it. For example, if the daily calorie content of your diet is 2000 kcal, you can eat about 2,5 tablespoons of vegetable oil per day (that is, 44 grams). It should be borne in mind that they are part of many ready-made dishes and pastries, they should also be taken into account so as not to get an overabundance.

What is the difference between refined and unrefined vegetable oil?

Refined oil undergoes stepwise purification – hydration, neutralization, freezing, deodorization. During the cleaning process, the product loses its bright smell, color and taste, as well as some of the nutrients. But at the same time, its shelf life is longer, and it is it that is suitable for frying due to its purification from impurities.

Unrefined oil is also called cold pressed oil. It is only filtered from particles that remain after pressing. The preparation of the oil takes place at low temperatures, it retains a maximum of vitamins, and has a pronounced aroma and taste.

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