Since ancient times, the “chaiyang oil salt sauce vinegar tea†is a daily necessities for the people in the life of the seven things, where the oil is said to refer to cooking oil, today Xiaobian to everyone to say is also about oil problems. The edible oil is divided into animal oil and vegetable oil. As we all know, animal fats and oils have high levels of saturated fatty acids and cholesterol. Excessive consumption can cause many health problems, such as hypertension, coronary heart disease, high cholesterol, arteriosclerosis and other cardiovascular and cerebrovascular diseases. So more families choose to eat vegetable oils. But do you know that the selection of vegetable oils also has a lot of knowledge. Which kind of vegetable oil is more suitable for human consumption? Let's follow Xiaobian together.
Why choose vegetable oil?
Vegetable oils contain more unsaturated fatty acids than saturated fatty acids and do not contain cholesterol. Therefore, vegetable oils are more often used for cooking. However, Xiaobian must remind you here that not all unsaturated fatty acids are healthy. Unsaturated fatty acids are classified as monounsaturated fatty acids, also known as oleic acid or omega-9 fatty acids, and polyunsaturated fats, including omega-3 polyunsaturated fatty acids and omega-6 polyunsaturated fatty acids. Among them, omega-9 monounsaturated fatty acids can reduce LDL cholesterol (bad cholesterol) and increase high-density lipoprotein cholesterol (good cholesterol), beneficial to cardiovascular health, and have no adverse effects on the human body. Omega-3 polyunsaturated fatty acids mainly include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They have many functions and can help clear cholesterol and glycerol in blood vessels. Triesters, known as blood scavenger, can also prevent cancer, suppress allergies, prevent inflammatory diseases, enhance memory and improve sleep. Omega-6 polyunsaturated fatty acids reduce inflammation in the body. It is present in many foods and is rich in content, requiring no additional supplements.
Which vegetable oil to choose?
Recent studies have found that excessive intake of omega-6 fatty acids may damage cerebral vascular function, causing obesity, heart disease, metabolic disorders, Alzheimer's disease, etc. Experts point out that the ratio of omega-3: omega-6 is best kept at 1 : 4, World Health Organization proposed that the ratio of Ω-6: Ω-3 should be less than 6:1. So, what are the ratios of the above three kinds of unsaturated fatty acids in common vegetable oils? Xiao Bian sorted out the ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in a common vegetable oil (non-harmonic). Internet) rankings for your reference.
Fatty Acid Ω-9 List Name Omega-9(%) Saturated Fatty Acid (%) Ω-3(%) Ω-6(%) Safflower Oil 77 8 1 14 Almond Oil 76.9 5.7 0 17.4 Camellia Oil 75.4 12 1.6 11 Olive oil 75 15 1 9 rapeseed oil 61 7 11 21 sesame oil 54 16 0 30 peanut oil 48 19 0 33 rice bran oil 43.8 21.1 1.1 34 corn oil 29 13 1 57 soybean oil 23 15 8 54 cottonseed oil 19 27 0 54 sunflower oil 16 12 1 71 Flaxseed oil 16 9 57 18 Walnut oil 12 8 14 56Fatty Acid Omega-3 List>
Product Name Ω-3(%) Saturated Fatty Acid (%) Ω-9(%) Ω-6(%) Flaxseed Oil 57 9 16 18 Walnut Oil 14 8 12 56 Rapeseed Oil 11 76 1 21 Soybean Oil 8 15 23 54 Camellia oil 1.6 12 75.4 11 Rice oil 1.1 21.1 43.8 34 Olive oil 1 15 75 9 Sunflower oil 1 12 16 71 Corn oil 1 13 29 57 Safflower oil 1 8 77 14 Peanut oil 0 19 48 33 Sesame oil 0 16 54 30 Cottonseed Oil 0 27 19 54 Almond oil 0 5.7 76.9 17.4Fatty Acid Omega-6 Leaderboard
Name omega-6 (%) saturated fatty acid (%) omega-3 (%) omega-9 (%) sunflower oil 71 12 1 16 corn oil 57 13 1 29 walnut oil 56 8 14 12 soybean oil 54 15 8 23 cottonseed Oil 54 27 0 19 Rice bran oil 34 21.1 1.1 43.8 Peanut oil 33 19 0 48 Sesame oil 30 16 0 54 Rapeseed oil 21 7 11 61 Flax seed oil 18 9 57 16 Almond oil 17.4 5.7 0 76.9 Safflower seed oil 14 8 1 77 Camellia Oil 11 12 1.6 75.4 Olive oil 9 15 1 75Saturated fatty acid list
Product Name Saturated Fatty Acids (%) Ω-3(%) Ω-9(%) Ω-6(%) Cottonseed oil 27 0 19 54 Rice bran oil 21.1 1.1 43.8 34 Peanut oil 19 0 48 33 Sesame oil 16 0 54 30 Soybean oil 15 8 23 54 Olive oil 15 1 75 9 Corn oil 13 1 29 57 Sunflower oil 12 1 16 71 Camellia oil 12 1.6 75.4 11 Flax seed oil 9 57 16 18 Safflower oil 8 1 77 14 Walnut oil 8 14 12 56 Rapeseed Oil 7 11 61 21 Almond oil 5.7 0 76.9 17.4 All kinds of vegetable oils have different functions and effects. Selecting edible oils according to their own constitution is very important for health.Remember the collection of this article, the next Xiaobian will do a more in-depth analysis of a variety of commonly used vegetable oil.
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