When it comes to cooking, oil is a vital ingredient to make a difference in the various dishes we prepare. But … do you know which oil to choose and which ones are the healthiest?
Today we will tell you what is that ‘king’ oil in the kitchen and what are those others not so well known, which you can include in your daily diet, especially because consuming them provides the body with a variety of vitamins, antioxidants and beneficial fats, better for heart than solid fats like butter or even butter.
We list you a list of those healthy oils when preparing your meals:
Olive oil. Among the oils the most recommended is olive, because it is rich in Omega 3. Many define it as the main ingredient of the Mediterranean diet. Its potential is so high that, several publications highlight that, in 2004, the United States Food and Drug Administration (FDA) recognized its heart-healthy effects and allowed its labeling to put a message with its benefits.
Using olive oil prevents several diseases. It increases good cholesterol, improves circulation and reduces hypertension. It is effective against infections and takes care of the skin. In addition, experts claim that it has beneficial effects on metabolism in patients with type 2 diabetes and helps prevent Alzheimer’s.
Canola oil. This oil is rich in alfalinolenic acid, a type of omega 3. It helps lower blood sugar and promotes cardiovascular health, according to a 2014 study by the University of Toronto, Canada.
Walnut oil It is not as well known, but it has 10 times more omega 3 than olive oil. It is recommended to directly consume 5 or 6 nuts per day, because they have high water content, high quality protein and fiber, vitamins, phytosterols, essential amino acids and minerals.
The nut helps to take care of health. According to experts, nuts have the power to stop the growth of cancer cells; In addition, its phytosterols reduce cholesterol and take care of heart health in general. Eating nuts only 2 or 3 times a week can reduce the risk of type 2 diabetes, keep hypertension and weight at bay, and strengthen fertility.
Grapeseed oil It is recognized because it is a great source of vitamin E, and is recommended by the American Heart Association (AHA). Experts mention that it is effective in repairing damaged or weakened blood vessels, for diabetic retinopathy, edema in arms and legs, and high cholesterol.
Evening Primrose Oil It contains EPO, an essential fatty acid, in addition to omega-6 and gamalinolenic acid (GLA), very protective of the heart. It is used to prevent atherosclerosis and cancer and to cure hemorrhoids. It is believed to take care of intestinal health and is effective against eczema (skin damage).
Avocado oil. This oil is rich in vitamins and monounsaturated fats; It stimulates good cholesterol levels and reduces concentrations of C-reactive protein, a marker of inflammation in the blood.
This oil is used to take care of the bones and the heart, because it is also used to treat osteoarthritis, with very good results. It has also been used as a topic in the treatment of wounds, infections and arthritis, and to stimulate hair growth. It contains 60% more potassium than bananas, according to information published by Natural Standard.
Safflower oil. Its potency is quite high, a daily dose of 1 and ⅔ teaspoon can improve cholesterol levels, abdominal fat, stop blood glucose, insulin sensitivity and inflammation. The high concentrations of healthy fats and the vitamin E that it possesses would be responsible for these benefits.
Peanut oil (peanut). It is another great ally of health, recommended by the American Heart Association. It contains antioxidants, beneficial fatty acids and flavonoids, favorable in the prevention of breast cancer and heart disease. It contains proteins, B vitamins, minerals and fiber.
Coconut oil. Experts say it is useful for keeping the brain healthy. There are studies by Dr. Mary Newport of Spring Hill Regional Hospital, which, in the search to help her husband, the effects of oil have been powerful for Alzheimer’s.
Chia oil Very rich in omega-3, omega-6 and omega-9 content, the healthiest fatty acids for the heart. Studies indicate that it can level blood cholesterol, lowering LDL or “bad” cholesterol and triglycerides, while increasing HDL or “good” cholesterol. It could also have anticancer activity.
To improve your health, keep in mind three simple proposals:
- Limit the intake of vegetable oils from seeds, especially the richest in linoleic acid, such as soy, corn or sunflower. If you use them, better raw.
- For cooking, prioritize olive oil and coconut oil.
- Reduce fried foods in your life, and when cold, minimize the times you reuse the oil. If you eat out keep in mind that they usually use cheap oils and reuse the oil more than recommended.
Classification of most common oils:
With contributions from: