Which oils are the he althiest? Unusual oils, e.g. from walnuts, hazelnuts, hemp, safflower or avocado, are expensive, but it is worth using them because of their very beneficial properties for he alth. We present 15 oils that you should have in your kitchen.
Which oil is the he althiest ? The most valuable arecold-pressed oils- obtained by mechanical pressing of oilseeds. We know olive oil and rapeseed oil, and soybean oil, but there are also nut oils, hemp oils and even plum kernels. Such oils have high nutritional value and quality. However, they are not very resistant to storage. We know the benefits of oils: they provide not only essential omega-3 and omega-6 unsaturated fatty acids, but also fat-soluble vitamins. Moreover, oils contain antioxidants which prevent aging processes.
Hazelnut oil
It is obtained by cold pressing. It is characterized by a delicate, nutty flavor and yellow-golden color. It can be used as an addition to cakes, ice cream, desserts or as an ingredient in dressing. Consumed systematically lowers blood pressure and the concentration of bad LDL cholesterol. Perfectly moisturizes the skin.
Peanut Oil (Peanut Oil)
Cold pressed has a yellow color and intense nut flavor, while refined is devoid of both flavor and aroma. Peanut oil should be eaten cold as an addition to salads or dressings. It promotes weight loss as it provides a feeling of fullness for a long time. Thanks to the content of resveratrol, it has an anti-cancer effect, and the magnesium present in it supports the nervous system. Peanut oil also has a beneficial effect on the skin.
Walnut oil
One of the most valuable oils. Cold pressed, it has an intense nutty flavor with a hint of caramel and a yellowish, sometimes greenish color. It should be eaten cold as an addition to salads with nuts or with fish, white meat and vegetables. Especially rich in omega-3 and 6 fatty acids (1 tablespoon covers half of the daily requirement), vitamin E, lowers blood pressure and the level of bad cholesterol. Recommended for learners, it has a positive effect on memory. Thanks to the content of vitamin E, it helps in the fight against acne and skin diseases. The acid it containsellagic has anti-cancer properties.
Pine oil
Pine nut oil has a sweetish taste and a delicate pine aroma. Perfect as a base for pesto, an addition to wine-based sauces, soups and grilled fish. Cold-pressed, it is rich in magnesium (soothes and supports the functioning of the nervous system) and zinc (has a beneficial effect on the skin and reproductive system).
Siberian pine oil
Obtained by cold pressing the seeds of Siberian pine ( Pinus sibirica ), also often incorrectly called Siberian cedars. It has a delicate flavor and can be drunk raw. It relieves symptoms of indigestion, gastritis, peptic ulcer disease, acidosis and heartburn. It protects the internal organs, provides ingredients necessary for the proper functioning of bones and joints. Recommended for athletes (increases physical fitness). Provides B vitamins.
Avocado oil
Cold pressed, dark green in color and with a taste similar to olive oil. Very popular in Mediterranean cuisine, it is used as an addition to sauces, salads, baking and cooking. It is not only a source of unsaturated fatty acids and squalene, but also lecithin. This compound is a building block of brain cells, protects the stomach and liver, and improves blood circulation. The choline contained in lecithin supports the process of concentration and memory, which is why this oil is recommended for learners.
Sesame Oil
Obtained by cold pressing, it has a characteristic dark brown color and a strong aroma. Very popular in Asian cuisine (for cooking, sauces, salads, dips, desserts). It has a warming and cleansing effect. Recent studies show that it also lowers blood pressure and even allows you to reduce the dose of drugs used (probably the effect of sesamine). It has a positive effect on the condition of the bones and the condition of the joints - it is used in the prevention of osteoporosis.
ImportantHow to store oils
All vegetable oils should be protected from light, which destroys their properties. The cold-pressed ones are the least durable (they should be sold in dark bottles). Heat is also harmful to them: the ideal temperature is around 7 degrees Celsius, and 8-18 degrees C for olive oil. Therefore, open oil is best stored in the refrigerator. Cold-pressed oils are best bought in small packages and used fairly quickly (up to 3 months) to prevent them from going rancid.
Rice oil
Rice oil has a delicate, sweet almond flavor. Perfect for dressings, salads, frying and baking. Extremely popular in Asia because its mild taste does not penetrate the dishes. Very rich in vitamin E,natural antioxidant gamma-oryzanol (has a strong anti-wrinkle effect, protects against UV rays, improves microcirculation in blood vessels), as well as squalene, which protects the heart, has anti-cancer and antifungal properties.
Corn oil
Cold pressed is orange or reddish, refined - light or dark yellow. Due to the high content of polyunsaturated acids, it is not suitable for frying. It can be used for the production of mayonnaise, as an addition to salads, salads or for cooking. It contains large amounts of vitamin E which inhibits the aging process. Corn germ oil is used to fight prostate hyperplasia due to the very high content of phytosterols.
Cranberry oil
The oil is obtained by cold pressing large-fruited cranberries. It has a specific, fruity aroma, best raw. It contains about 65 percent. essential fatty acids, in addition, a large amount of vitamin E, phytosterols. It is rich in minerals: magnesium, calcium, zinc, potassium, manganese, selenium, and phospholipids. It protects the heart, has an immunostimulating and antiallergic effect. It has strong regenerative properties and has anti-aging properties.
Hemp oil
Hemp oil is obtained from cold-pressed hemp seeds. It has a greenish-brown color and a slightly bitter, spicy flavor and aroma. Perfect as an addition to potatoes, groats and salads. It is very rich in vitamin K, which has anti-haemorrhagic properties and is responsible for proper blood clotting. It has antifungal, antibacterial, anti-inflammatory and analgesic properties. It also participates in the formation of bone tissue.
Grape seed oil
Yellow-green or greenish grape seed oil is perfect as an addition to sauces, dressings and salads. It is one of the richer sources of linoleic acid and vitamin E. It lowers the level of bad LDL cholesterol, and increases - good HDL, has antioxidant properties.
Plum oil
Dark yellow almond-marzipan oil obtained from Hungarian plum seeds. Very popular in French and Italian cuisine as an addition to desserts, salads, sauces and fish dishes. It is rich in unsaturated fatty acids, especially omega-6 and omega-9, and vitamin E.
Safflower oil (from thistle)
Cold pressed has an intense golden yellow color. Note, a precipitate naturally forms from it. It is not suitable for heating. It is recommended for people with high blood pressure and abnormal cholesterol.
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