Vegetable oil: rating by quality. Vegetable oil producers in Russia

One of the products that is difficult to do without in the kitchen is vegetable oil. It is indispensable when you need to fry meat, stew vegetables, dress salad. But when buying another jar of oil, have you ever wondered what exactly you are taking? It sounds trite, but you need to buy high-quality oil. How to choose it correctly? What are the types of this product? About this in our article.

Why is it important to include oil in your diet?

Scientists, doctors and nutritionists claim the benefits of vegetable oil. Despite the fact that this product is quite high in calories (107 kcal per tablespoon), it is recommended to use it even for losing weight and overweight people. Why? Everything is very simple. For balance, a person needs to consume not only proteins and carbohydrates, but also fats. They are "good" and "bad". The latter are found in products of animal origin, and the “good” ones are found in products of plant origin, to which the oil belongs. The body needs to receive both types of fats, but there are much more "good" ones. On average, the daily intake of fat is 80-100 grams, of which at least 30-35 grams should be vegetable oil.

About the benefits of vegetable oil

This product is necessary for regular use, as it contains important fats for the body. The palette of vegetable oils is quite wide. Each species has its own characteristics. Absolutely all oils contain vitamins A, E and F, which reduce the level of "bad" cholesterol in the vessels, break down fats and oleic acid, which helps slow down the aging process and reduces the risk of heart disease. The following is a rating of the usefulness of vegetable oils. It is somewhat arbitrary, because each oil deserves to take pride of place in your kitchen. Moreover, experts recommend having at least 5 items of this most valuable product at home.

olive

• Normalization of blood pressure and prevention of cardiovascular diseases.
• Improving the work of the heart.
• Absorption of fats.
• Rejuvenation of the body.
• Treatment and prevention of gastrointestinal diseases.
• Cleansing of blood vessels.
• Strengthening the immune system and preventing cancer.

When choosing olive oil, you need to pay attention to acidity - it should not exceed 0.8%. This product can be considered the winner of the rating among all vegetable oils also because it retains its beneficial properties when heated. Therefore, it is ideal for cooking fried foods on it.

1. Borges Extra Virgin (Spain).
2. Monini Extra Virgin Pesto (Italy).
3. Minerva Kalamata Extra Virgin (Greece).

Linen

This oil is a storehouse of vitamins and minerals. In the ranking of the usefulness of vegetable oils in terms of the content of omega-3 unsaturated fatty acids, it occupies a leading position. The oil contains iron, zinc, calcium, manganese, and vitamins A, B, E, F, K. Nutritionists recommend it for obesity, as it normalizes metabolism. Also, the oil promotes the production of estrogen, so it is considered feminine. Main useful properties:

• Removes toxins.
• Slows down the aging process.
• Neutralizes nitrites obtained from fresh vegetables and fruits.
• Reduces cholesterol levels.
• Prevents cardiovascular diseases.
• Normalizes the work of the digestive tract.
• Removes inflammation.
• Increases immunity.
• Improves the condition of skin, hair and nails.
• Helps to cope with nervous overload.
• Reduces the risk of cancer.

The oil must be consumed in its pure form or in salads, but not subjected to heat treatment. It is worth paying attention to the following brands of linseed oil:

1. "Doctor Maslov".
2. "Slavyanka Arina".
3. La Tourangelle.

Sesame

The composition of biologically active substances in this oil is huge. On the top step is calcium - there is a lot of it in sesame oil. Therefore, in the ranking of vegetable oils in terms of benefits for the joints, sesame is confidently in the lead.

It also contains zinc, potassium, fluorine, magnesium, iron, copper, vitamins A, C, D, E, vitamins of group B. The useful properties of this product are as follows:

• Normalization of metabolism and hormonal levels.
• Restoration of bone and cartilage tissue.
• Improved blood clotting.
• Minimize the risk of thrombosis.
• Effectiveness of use in diseases of the thyroid gland.
• Treatment of the organs of vision, respiratory organs and urinary system.
• Useful for diseases of the genital area in men.

1. La Tourangelle.
2. "Oil King"

Pumpkin

In the ranking of vegetable oils by the amount of zinc, pumpkin seed oil can compete for the championship. If flaxseed is a woman's oil, then pumpkin seed is a man's. It helps in the treatment and prevention of male diseases, increases the amount of testosterone. Another very useful component that it contains is selenium. It protects against colds and improves immunity. The oil also helps:

When heated, the useful properties of the product are lost, so it is best to use it for dressing dishes. It is believed that the best pumpkin seed oil is produced in the southeast of Austria in Styria, and the ranking among oil brands in this segment is as follows:

1. Kotanyi.
2. Pelzmann.

corn

This is a champion among oils for normalizing cholesterol, contains vitamins E, F. Useful properties:

• Improves brain function.
• Increases immunity.
• Slows down the aging process.
• Normalizes metabolic processes.
• Effective in nervous diseases.

Most often, refined corn oil is sold, so it is suitable for frying. The best brands of refined corn oil in Russia:

1. "Liberty".
2. "Oleina".
3. "Good".

Sunflower

In the ranking of vegetable oils in popularity among housewives, sunflower oil is certainly the first. It is the most frequent guest in the kitchen. Most often, people use refined vegetable oil, as it has almost no smell. However, unrefined sunflower oil can bring real benefits. It contains vitamins A, D, E, F, group B and a number of trace elements. However, in the ranking of the most useful vegetable oils, it will not be in the first place. Despite this, it contributes to the improvement of the body:

• Normalizes metabolism.
• Reduces the amount of "bad" cholesterol.
• It has a general strengthening effect.
• Improves digestion.
• Helps to remove toxins.
• Slows down the aging process.
• Improves the structure of nails and hair.
• Calms the nerves.

Unrefined oil loses its beneficial properties when heated, so it is more suitable for gas stations. Refined oil is ideal for frying.

mustard

This spicy-tasting oil contains vitamins A, D, E, K, P, as well as B vitamins. Its beneficial properties:

• Works great for bacteria.
• Increases immunity.
• Helps improve brain activity.
• Strengthens the walls of blood vessels.
• Improves blood clotting.
• Suitable for the prevention of gastrointestinal and cardiovascular diseases.

In the ranking of vegetable oils with the most piquant taste, mustard occupies a high position. Vegetables seasoned with it retain freshness for a long time. Pay attention to the following brands of mustard oil, which occupy the first three positions in the ranking:

1. Gorlinka.
2. "Scents of Life"
3. "Sarepta".

Ryzhikovoe

You may not have heard of this. This oil has nothing to do with mushrooms. Seed camelina is a herbaceous plant of the Cabbage family. It contains acids (omega-3 and omega-6), which a person cannot synthesize on his own, but which he needs for normal life. Naturally, in order to enrich the body with such acids, you need to eat foods containing them. Camelina oil contains these important acids for the human body. In addition, it has a number of other useful properties:

• Reduces cholesterol levels.
• Normalizes pressure.
• Stabilizes cardiac activity.
• Helps strengthen blood vessels.
• Effective for the prevention of gastrointestinal diseases.
• Normalizes the hormonal background in women suffering from PMS.
• It has a positive effect on the work of the liver and biliary tract.

When frying, the oil loses its beneficial properties, so it is better to season salads and complement various dishes. Quality products include the following brands of camelina oil, according to the rating:

1. "Sarepta".
2. "South of Russia".
3. "Gold of Pleasure"

Oil production methods

All oils differ in the way they are obtained. There are three of them: cold pressing, hot pressing and extraction. In cold pressing, the seeds are pressed and the resulting product is bottled. Not surprisingly, these oils are the highest quality and most useful. With hot pressing, the seeds are first heated and then only fall under the press. This oil is darker than the first, is stored longer, does not have such a specific smell, but is considered less useful. The third processing option involves refining. With it, the oil is stored longer, loses its taste and smell, becomes ideal for frying, but practically no useful substances remain in it.

Rating of vegetable refined oil from sunflower seeds

Since sunflower oil is the most popular in Russia, it will be useful to know which manufacturers produce quality products. In 2016, for the first time in the history of the country, a kind of rating of vegetable oil producers in the "sunflower, refined" segment was compiled. According to the results of the study, the best brands were awarded the Russian Quality Mark. All of them are equally top-class products that meet all standards.

Places among manufacturers were distributed as follows:

1. JSC "Efko" (oil "Dobavkin").
2. CJSC "DonMasloProduct" (oil "Zlatozhar").
3. LLC "Cargill" ("Zlatnoe").
4. OOO "Agricultural production enterprise SOUTH" ("Carolina").
5. OOO "Agricultural production enterprise SOUTH" ("Kuban favorite").
6. Group of companies "Dixie" ("First of all").
7. LLC "Company Blago" (oil "Podvorie").
8. Holding "Solar Products" ("Rossiyanka").
9. JSC "Efko" ("Sloboda").
10. Holding "Solar Products" ("Solar Line" product).
11. OAO "Fat Plant Yekaterinburg" ("Generous Summer" oil).

Rating of vegetable sunflower unrefined oil

A similar study was conducted among unrefined sunflower oils. There, the following were recognized as high-quality brands:

1. "Gifts of the Kuban" (LLC "Company Blago").
2. "Kuban favorite" (LLC "Agricultural production enterprise YUG").
3. "Selyanochka" (LLC "PK "OUR PRODUCT").
4. "Sloboda" (JSC "Efko").

As can be seen from the list, the following vegetable oil producers in Russia have especially proven themselves: Efko OJSC, Agricultural Production Enterprise Yug LLC and Blago Company LLC. Their products meet high quality standards.

Conclusion

We found that high-quality vegetable oil helps the heart to function properly, improves tissue nutrition, reduces inflammation, lowers cholesterol, has a positive effect on the functioning of the nervous system, normalizes metabolism and digestion, improves brain activity and the condition of skin, hair and nails. When choosing this product, you need to remember:

• The most useful are unrefined cold-pressed oils. They differ in saturated color, have a smell characteristic of each species and a specific taste. It is best for salad dressing.
• should be consumed before the expiration date, stored in the refrigerator in a glass bottle.
• The daily norm of oil is 1-2 tablespoons.
• It is better to have several different types of unrefined oils, because each has its own benefits.
• It is better not to use unrefined oils for frying, as they lose their useful qualities.
• For frying and stewing, you need to use refined oil.
• In no case should you fry in the same oil several times.

Thus, high-quality unrefined oil is an excellent prophylactic, and refined oil is indispensable for heat treatment of any food in a frying pan.

Most of us use 1-2 types of vegetable oil - those that were taught by our mother or mother-in-law through our wife. But nutritionists believe that ideally you need to keep at least 5-6 different oils in the house and alternate them. The approximate daily allowance is 1 tablespoon. Then the health benefits will be maximum. What oils to "stock up" in the store, choose for yourself. Here are the most popular and useful ones:

Sunflower

Benefit: Contains fatty acids (stearic, arachidonic, oleic and omega-6) necessary for building cells, synthesis of hormones, and maintaining immunity. They say it also has a lot of proteins (up to 19%), carbohydrates (up to 27%) and vitamins A, P and E (it is more than in other oils - 60 mg per 100 g). We don’t know how true this information is (after all, you can’t get pumped up with oil), but no one forbids you to check it.

In cooking: Universal. For ready-made cold dishes, unrefined, with a rich aroma of roasted seeds, is used.

Remember: It should be stored in a dark, cool place at a temperature of +5°...+20°C, preferably in a glass container. Terribly dislikes "contact" with water and metals.

olive

Benefit: Absorbed better than other oils. Contains unsaturated fatty acids (mainly oleic) and "good" cholesterol. Protects against cardiovascular disease, diabetes and obesity.

In cooking: Best suited for Mediterranean cuisine - Spanish, Italian, Greek.

Remember: When buying olive oil in Europe, choose what is in a plastic bottle. Its shelf life is shorter, but it is cheaper and sold out faster, so it is always fresh on the shelves. You need to store it in a cool and dark place in a hermetically sealed container - it easily absorbs kitchen odors.

Linen

Benefit: The optimal ratio of fatty acids (omega-3 - up to 60%, omega-6 - up to 20% and omega-9 - up to 10%). The presence of vitamin E helps their best absorption of acids. Improves the condition of the skin and hair, strengthens the nervous system, normalizes the functioning of the kidneys and thyroid gland.

In cooking: Apply only when cold. Looks great in cereals (especially in buckwheat) and with sauerkraut.

Remember: An open bottle should be stored in a refrigerator at a temperature of + 2°...+6° C, tightly closed with a lid, and not longer than a month. Not recommended for cholecystitis and bowel problems.

walnut oil

Benefit: A wonderful combination of omega-6 and omega-3 fatty acids; vitamin A, group B, D, K, E, C, P, PP, carotenoids, as well as zinc, copper, iodine, calcium, magnesium, iron, phosphorus, cobalt and selenium. But most importantly, it contains enzymes that have a beneficial effect on men's health.

In cooking: Excellent dressing, gives salads a spicy nutty flavor. It is used for marinating meat, for sauces for hot dishes, as well as in desserts and pastries.

Remember: Nut butter will successfully complement the taste of meat and vegetables cooked on the grill.

mustard

Benefit: Contains natural antibiotics, therefore it is used in the treatment of wounds, burns and colds. Rich in vitamins A, B 6, E, K, PP, choline, omega-3. Helps to increase the strength and elasticity of capillaries.

In cooking: Its piquant taste successfully complements salads, vinaigrettes, fish and meat dishes.

Remember: Dishes cooked with it do not spoil longer: due to its bactericidal properties, it is an excellent preservative.

Sesame

Benefit: Contains antioxidants, a lot of iron, lecithin, calcium, vitamins A, B 1 , B 2 , P and healthy fatty acids (palmitic, stearic, oleic, omega-6). It is used for diseases of the respiratory system, for coughing, thrombophlebitis, normalizes the functioning of the thyroid gland. Helps to relax and relieve stress.

In cooking: For cooking Asian dishes, salads, sauces, oriental sweets, in marinades for meat and fish.

Remember: You can fry in light sesame oil. Dark is best used only when cold.

Pumpkin

Benefit: Just a balm for the prostate gland and effective prevention of prostatitis. Contains omega-3 and omega-6 fatty acids, vitamins A, E, normalizes metabolism.

In cooking: It is good to use in ready-made mashed soups and cereals, as well as in hot and cold snacks. Pairs well with apple cider vinegar in dressings.

Remember: High-quality oil should not be bitter. Used only when cold.

Grape seed oil

Benefit: Rich in omega-3 fatty acids, antioxidants. Improves the tone and structure of the skin, strengthens the walls of blood and lymphatic vessels, increases their elasticity.

In cooking: Ideal for marinating meat and fish, goes well with any vinegar, used to dress salads.

Remember: Only refined oil is added to food.

corn

Benefit: Of all refined oils, corn oil is the most resistant to oxidation. Prevents the development of atherosclerosis, rich in vitamins F and E, improves the condition of the liver, intestines, gallbladder and nervous system.

In cooking: Better than others for frying. It is also used in the manufacture of dough and confectionery, in mayonnaise.

Remember: It goes on sale only in a refined form, but it can be light and dark. Golden yellow obtained by cold pressing, dark - hot.

soybean

Benefit: The main plus is the mass of lecithin, which is necessary for vision and the central nervous system.

In cooking: Great for deep frying.

Remember: Only refined soybean oil is sold. You need to store it no more than 45 days.

Despite the fact that vegetable oil is one of the most high-calorie foods (it can contain up to 900 kilocalories per 100 grams), it has many useful properties and contains vitamins and microelements necessary for a person. Vegetable oil helps to better assimilate most foods, so nutritionists insist on its mandatory presence in the diet.

In Russia, the most popular oils are sunflower and olive, but many other types can be found on store shelves - corn, soybean, sesame, pumpkin ... Which one to choose?

HELLO.RU talks about the properties of the 10 most useful vegetable oils.

Olive oil is the most common vegetable oil in the world, one of the national products of Greece, Italy and Spain. Since ancient times, it has been used for cooking, as well as in religious ceremonies.

The "homeland" of this oil is Spain. 40 percent of the world's supply comes from Andalusia, and Madrid even has the International Olive Council, which controls almost all of the world's olive oil.

Why is this product given such close attention? Scientists believe that due to its trace elements, olive oil reduces cholesterol levels and the risk of cardiovascular disease. In order for it to fully show its medicinal properties, when choosing, pay attention to the packaging. It should say "Extra virgin olive oil". This means that no heat or chemical treatment was used in the production of the oil.

2. Corn oil

Another popular oil in Russia is corn oil. It is characterized by a high content of vitamin E, which is twice as much as in olive or sunflower oil. Vitamin E is good for the endocrine system, pituitary gland, adrenal glands and thyroid gland. Another advantage of corn oil is its high burn point, which means that it will start to smoke and burn only at very high temperatures.

Corn oil has practically no smell, taste and contraindications, so it is ideal for sauces, dressings, it is also good to add it to vegetable juices - carrot, for example, should be drunk only with cream or vegetable oil, since vitamin A is not absorbed in our body in its purest form.

3. Walnut oil

A rather unusual vegetable oil that many of us are not accustomed to eating is walnut oil. It contains a lot of useful elements: vitamins A, C, E, B, P, unsaturated fatty acids and various other trace elements. Walnut oil is rightfully an important component of many diets: it is easily digested and serves as a good source of energy. Its disadvantage lies in the short shelf life, after which it begins to acquire a bitter taste and an unpleasant odor.

In Georgian cuisine, meat and poultry dishes are prepared with it. Chefs do not recommend adding walnut oil just before cooking - its rich nutty flavor will be lost at high temperatures, so use it only as a dressing.

4. Sesame oil

Sesame oil is a traditional ingredient in Asian cuisine and is used in Indian medicine for massage and skin conditions. It has a pronounced taste, reminiscent of a nut. However, during production it is often diluted with other ingredients or subjected to heat treatment, so the oil from the counter of a regular supermarket is likely to be odorless. Sesame oil is not famous for its rich vitamin composition, but it contains a lot of calcium and phosphorus, which is good for bones. It is kept for 9 years.

You can add sesame oil to a variety of dishes, the main thing to remember is the difference between its two types: light oil is made from raw seeds, it is added to salads and vegetables, and dark oil is made from fried ones, it is ideal for noodles, wok and rice dishes.

5. Pumpkin seed oil

One of the most expensive oils is pumpkin seed. The reason for this is the manual method of production. Pumpkin seed oil has a dark green color (it is made not from pumpkin, but from seeds) and a characteristic sweet taste. Thanks to its useful composition (its most valuable element is vitamin F), it improves blood, kidney and bladder function.

Pumpkin seed oil is most popular in Austria, where it is mixed with vinegar and cider to make dressings for a variety of salads. In addition, it is added to marinades and sauces. Pumpkin seed oil, like walnut oil, cannot be subjected to heat treatment, and dishes with it must be eaten immediately, otherwise they will become bitter and tasteless.

6. Soybean oil

Soybean oil contains various useful fatty acids - linoleic, oleic and others. However, it is characterized by another element - lecithin, whose share in the oil is up to 30 percent. Lecithin is a phospholipid, a fundamental chemical for the formation of intercellular space, the normal functioning of the nervous system and the activity of brain cells. It also serves as one of the main materials of the liver.

In industry, soybean oil is used to make margarine, mayonnaise, bread, and coffee creamer. They brought it to the West from China. Now this oil can be bought in many stores at a low price (it is much cheaper than a good olive oil).

7. Cedar oil

Another expensive oil is cedar oil. Once it was exported to England and other European countries, as one of the delicacies of Siberia. Russian healers called it "a cure for 100 diseases."

The oil got such a reputation not by chance: only it contains 3 times more vitamin F than in fish oil, so sometimes this product is also called a vegetarian alternative to fish oil. In addition, cedar oil is rich in phosphatides, vitamins A, B1, B2, B3 (PP), E and D. It is easily digested even by the most "capricious" stomach, so it can be safely added to meals for people with gastritis or ulcers. If you have serious gastrointestinal problems, choose a cold-pressed oil that is rich in all of the above properties. The only drawback of the "Siberian" product is the high price.

8. Grape seed oil

Grape seed oil is of two types: unrefined, which is used in cosmetology, and refined - for the preparation of dietary dishes. Thanks to its unique ability to enhance the aroma of other ingredients, grape seed oil is an excellent dressing for vegetable and fruit salads.

Research by Australian scientists has proven that grape seed oil is good for the nervous system. In addition, it contains a lot of antioxidants and vitamins.

Many girls use this product for cosmetic purposes: the oil helps to make the skin smooth and hydrated, eliminate dryness and even out complexion. It can be added to any homemade mask or applied in a thin layer to the face with a cotton pad.

Herbaceous plant, white mustard

9 Mustard Oil

Mustard oil is the most controversial. In the middle of the twentieth century, it was even banned in the USA, Canada and Europe due to the high content of erucic acid (it is typical for all cruciferous oilseeds). However, years passed, and scientists failed to prove its negative impact.

In Russia, mustard oil became popular during the reign of Catherine II. She ordered mustard to be grown along with other crops, although before that this plant was considered a weed.

Mustard oil is rich in biologically active substances: potassium, phosphorus, as well as vitamins A, D, E, B3, B6. It is used in French cuisine and in Asian countries. However, you should be careful: if you suffer from cardiovascular diseases, be sure to consult your doctor before buying.

10. Peanut butter

Peanuts are a product that has long been known for its beneficial properties. Among the Incas, he served as sacrificial food: when a person died, his fellow tribesmen put some nuts in the grave with him so that the soul of the deceased would find its way to heaven.

Butter from peanuts began to be made only in 1890. American nutritionists tried to create a dietary plant product that could compete in nutritional value with meat, cheese or a chicken egg.

Today, the most popular is not liquid oil, but paste. It has already become a traditional component of American cuisine. Peanut butter makes sweet and hearty breakfast sandwiches. Pasta, unlike butter, contains not only fats, but also a large amount of proteins (this is the most protein-rich product in vegan cuisine). It should also be borne in mind that peanut butter and butter are very high in calories, so you should not get carried away with them if you are on a diet.

Hello, friends! Today we will find out which oil is the most beneficial for human health. Think olive? Didn't guess! Now we will thoroughly illuminate this issue.

Which oil is the most useful: types of fats in oils.

All oils and fats contain fatty acids. Fatty acids are divided into 3 types:

• saturated fatty acids
• monounsaturated fatty acids,
• polyunsaturated fatty acids.
  The properties of these fatty acids differ dramatically and have different effects on the body. Usually, vegetable oils contain all 3 types of fatty acids, but their proportions vary greatly depending on the type of oil, so each oil has an individual effect on the human body.

  Which oil is the most useful: The role and functions of saturated fatty acids in the human body.

  
  Saturated fatty acids (SFAs) solid at normal temperature, unlike other fats. It used to be thought that they were harmful and best avoided, but recent scientific advances have proven that small amounts of EFAs are necessary for the body. EFAs are needed by the body because they perform the following functions:

• Energy: provide energy much more than proteins and carbohydrates. 1g fat gives 9 kcal when processed by the body, 1 g of carbohydrates or proteins gives about half as much: about 4 kcal.
• Regulatory: EFAs regulate the body's metabolism. As a result of splitting, they form internal water, which differs in its properties from the external water that we drink. Internal, or endogenous, water is needed by the body.
• Construction: SFA are involved in the formation of cells and tissues. Fats, together with proteins and carbohydrates, form the building material for the body.
• Protective: subcutaneous fat protects body tissues from cold and heat. Thin, skinny people get cold and cold faster.
• Nourishing: Natural EFAs contain fat-soluble elements: vitamins and a variety of biologically active substances necessary for proper nutrition of cells.
• Hygienic and cosmetic. A thin layer of subcutaneous fat protects the skin from cracking and microbes entering the cracks. Also, skin with a fatty layer is less prone to aging and drying. Not without reason, all creams contain EFA.

• Norm of use of NFA

  EFAs should be consumed approximately 15 g per day (half a tablespoon), otherwise the body will have to expend energy on their production.
  But an excess of EFAs above the recommended level is harmful, it will increase the level of bad cholesterol, lead to heart disease, obesity and even cancer.

  Which oil is the most useful: the role and function of monounsaturated fats MUFA in the body.

  
  Monounsaturated fatty acids (MUFAs) are a group of fats that contain one double carbon bond. MUFAs are indispensable for the body, for cells, since they are not produced in the body, but must be supplied with food, since all cell membranes consist of two-thirds of MUFAs. This group is united by the symbol Omega-9, contains a lot of vitamin E, is good for the heart.

• Oleic acid stands out in this group. Oleic acid is useful, it does not deteriorate during frying, does not emit harmful substances at high frying temperatures. There is a lot of it in olive oil. The role of MUFAs in the body is great, they are involved in the production of enzymes, provide muscle function, and provide energy to cells. MUFAs provide a normal metabolism.
  MUFAs cleanse blood vessels from bad cholesterol, from plaques in blood vessels, improve their tone, protect against heart attacks and strokes, normalize bile secretion, improve skin condition. MUFAs break down saturated fats in PUFAs for absorption. Protect against cancer, obesity, constipation, liver disease.
• Distinctive feature of MUFA:
• MUFA solidification at 0 -5 degrees.
• MUFAs are resistant to oxidation. Therefore, on those refined oils, in which there is a lot of oleic acid Omega-9, you can fry, for example, with olive oil. And sunflower oil or corn oil contain significantly less Omega-9, they should not be fried. On those oils in which there is very little Omega-9 oleic acid, it is completely impossible to fry. (see table)
• If the body does not have enough MUFA, then there is:
• Dry mouth, tear ducts, vagina, dry skin.
• Weakness.
• Pain in the joints.
• Brittleness of nails and hair.
• Nervousness, depression.
• Autoimmune diseases.
• Decreased memory and attention.
• Constipation.
• Increase in blood pressure.
• Exacerbation of heart disease.

Functions of oleic acid (Omega-9) - MUFA:

• Protects the skin: Extra virgin olive oil, unrefined, used in beauty treatments to rejuvenate the skin.
• Protects against diabetes by controlling blood sugar levels.
• Protects blood vessels from plaque, preventing atherosclerosis, heart attack, stroke. thrombosis.
• Raises
• Slows growth
• Regulates metabolism.
• Protect mucous membranes.
• Protect skin.
• Participate in the synthesis of vitamins, improve the endocrine system,
• Participate in the work of the nervous system, improve the transmission of nerve impulses.
• Increase the permeability of cell membranes for nutrients.
• Prevent.
• Increase the elasticity of blood vessels.
• Increase energy in the body, muscle tone, improve muscle function.

Polyunsaturated fatty acids (PUFAs) - role and function.

Polyunsaturated fatty acids PUFAs are essential, i.e. they must enter the body from the outside, with food. PUFAs are divided into two groups: linolenic acid is called omega-3, and linoleic and arachidonic acids are called omega-6.

PUFAs differ from MUFAs in that PUFAs have two or more carbon bonds in their molecular formula, while MUFAs have only one.

PUFAs are oxidized at high temperatures, and therefore heating should be avoided.
Omega-3 is necessary for the normal development and functioning of the brain, protects against heart disease, high blood pressure, depression, nervous exhaustion, obesity, inflammation, and cancer.

Omega-3s thin the blood, help the brain to work quickly, the eyes to see sharply, easily adapt to the dark, and the heart to work rhythmically. Omega-3 accelerates metabolism, provides a clear interaction of body organs.

Omega-6, on the contrary, thickens the blood, slows down the metabolism. Therefore, it is necessary to ensure that Omega-3 and Omega-6 are in the oils in the correct ratio. Research proves that this ratio should be 1:4, and preferably 1:2 and even less, then the body is healthy, everything is balanced in this ratio in the body.

But it happens much more often that Omega-6 prevails in oils, for example, in sunflower oil, the ratio of Omega-3 and Omega-6, depending on the type of oil, can be more than 1:70.

In this case, undesirable processes take place in the body, an excess of Omega-6 leads to vascular diseases, heart disease, arthritis, migraine, asthma, obesity, diabetes, and oncology. Studies have shown that an excess of Omega-6 leads to endometriosis, polyps, and menstrual pain.

What to do? Knowing that commercially available oils have an unbalanced ratio between Omega-3 and Omega-6, you need to take care of balancing yourself.
Let's look at the table of the ratio of Omega -3 and Omega-6 in various oils and draw conclusions:

Table of the content of fatty acids of different types in oils and fats.

Which oils can withstand heat treatment.

It is important to remember that oils are refined and unrefined. Only refined oils and fats can be subjected to heat treatment. Unrefined fats cannot be heated; when heated, they oxidize and create toxic substances.

Norms of consumption of vegetable oils.

Vegetable oils, as we have seen from this article, are essential for the body. They are the main source of essential fatty acids MUFA and PUFA. However, there are necessary restrictions in their use. These norms have been adopted by experts in nutrition. Their recommendations are:
20% animal fat and 80% vegetable. This means that 15 - 20 grams of animal fat and 60 - 80 grams of vegetable oil per day.
It is also necessary to take into account the season, the nature of work activity, age, body weight and slightly adjust these norms for yourself.

The most important rule is moderation in everything!

conclusions

Friends, today we figured out which components of fatty acids are included in the most popular oils. We learned that

1. 1. Fatty acids are divided into 3 types: saturated (SFA), monounsaturated (MUFA), and polyunsaturated (PUFA).
   2. Animal fats are the main source of EFAs.
   3. Vegetable oils are the main source of MUFAs and PUFAs.
   4. All 3 types are beneficial, provided that the ratio between fats that is beneficial for the body is fulfilled ...
   5. EFAs perform important functions and are needed by the human body, at least in small quantities, experts recommend 15 grams per day, which is about half a tablespoon per day. Not without reason in sanatoriums they give 20 g of butter once a day.
   6. MUFAs and PUFAs play an important role in the body and are indispensable, i.e. are not produced in the body, but must be supplied with food.
   7. PUFAs have two components: Omega-3 and Omega-6, which balance each other in the body, provided that the proportion of their intake into the body is correct. This proportion of Omega-3 to Omega-6 is accepted experimentally as a ratio of 1:4, and preferably less.
   8. Based on the table of the content of fatty acids in oils and their ratio, we can conclude that the best oils for health are LINSEED, CAMONA, HEMP. From now on, we will no longer spend money on expensive and ineffective oils for health.
   9. Commonly used refined sunflower, olive, corn oils, which have proven themselves well when frying, must be supplemented by eating one tablespoon of flaxseed oil (sold in pharmacies) or (sold in health food stores Izbionka) at each meal. Since linseed and camelina oils have an unusual taste, you can just drink them from a spoon and eat bread.
   10. It is especially important to give these oils to children, as their brains are laid down and develop in early childhood, it is important that the mental development of the child does not suffer from nutritional errors.
   11. Camelina and linseed oil are unrefined, first cold pressed, they cannot be heat treated, they must be stored in a dark glass container in the refrigerator, limiting air access to them.
   12. It is necessary to strictly observe the shelf life of oils.
   13. Remember: Unrefined oils cannot be subjected to heat treatment, as they form toxic compounds when heated.

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