According to the “Daily Mail†report, the latest research shows that some edible oils can prevent dementia and are associated with reducing the risk of cancer, while other oils are high in fat, and eating too much is harmful to health. So what kind of cooking oil should you choose? According to the latest study in the United States, Omega-3 edible oil is good for health. It can reduce the risk of heart disease, increase attention, and help people who suffer from chronic inflammation such as rheumatoid arthritis. They may also have Helps prevent Alzheimer's disease.
However, not all Omega are good for you. Although Omega-6 fat helps lower blood cholesterol levels, these researchers found that if you consume too much omega-6 oils, such as sunflower oil, it will have the opposite effect, and it may cause The risk of developing dementia doubled. Omega-3 and Omega-6 are polyunsaturated fats, and there are two types of monounsaturated and saturated fats. Vegetable oils contain different amounts of these types of fats, but one of them dominates. For example, monounsaturated fat dominates the rapeseed oil; sunflower oil is mainly polyunsaturated fat; and palm oil contains a large amount of saturated fat.
Any type of oil or fat can help the body absorb fat-soluble vitamins (A, D, E and K) and produce sex hormones. Moderate intake is very important for health, especially some of the oils. When you eat too much saturated fat, the level of blood cholesterol rises and increases the risk of heart disease. Moderate monounsaturated and polyunsaturated fats are good for health because they lower blood cholesterol levels. Polyunsaturated fat helps the cell membrane maintain its elasticity and permeability, allows nutrients to enter the cell, and facilitates the discharge of waste. However, the quantity and balance of polyunsaturated fats we consume are also very important.
We generally take in too much omega-6 polyunsaturated fat (many vegetable oils, chicken and processed foods contain this fat), and omega-3 polyunsaturated fat (common in fish oil, some nuts, seeds, and small amounts Insufficient intake of vegetable oil. According to recommendations made by relevant personnel, the daily intake of oil and fat should not exceed 33% of the daily calorie intake. For men, the daily intake of oil is 95 grams, and the daily oil intake of women is 70 grams. If it is oil, men eat 7 tablespoons a day and women eat 5 tablespoons a day. Keeping the following warning firmly in mind, facing the dazzling variety of edible oils in the supermarket, we will be very clear about what to eat more and which should cause us to pay more attention.
â– Positive effects of olive oil: People think that olive oil is associated with lower risk of heart disease and breast cancer, probably because this oil is rich in monounsaturated fats that lower cholesterol levels. In addition, virgin olive oil is rich in natural plant antioxidants that protect us from free radical damage.
Negative effect: The saturated fat contained in olive oil is very high, and two tablespoons of olive oil correspond to one-fifth of the total daily calorie intake of women. Therefore do not eat large amounts of olive oil. Although this oil is suitable for European eating habits, it is not a good source of Omega-3.
â– The positive effect of linseed oil: Linseed oil is higher in omega-3 content than other oils and is a good choice for vegetarians, especially those who treat veganism very strictly and can only obtain Omega-3 from plant foods. people. Regular consumption of linseed oil may help reduce cholesterol levels.
Negative effects: Flaxseed oil is not suitable for cooking. If you don't keep it in a cool, dark place, it will be oxidized. If this happens, the above benefits of linseed oil will disappear and sometimes it will even be counterproductive. We do not need to buy such an expensive edible oil, rapeseed oil can completely replace it.
â– The positive impact of rapeseed oil: Rapeseed oil is a good source of both polyunsaturated and monounsaturated fats. Compared with other oils, rapeseed oil contains the lowest saturated fat, but contains omega-3 levels 10 times that of olive oil, and heating it to very high temperatures does not decompose. Negative effects: Although it tastes very soft, it is not suitable for salad dressings and sauces.
â– Positive effects of palm oil: Palm oil contains vitamin E and carotene. Studies have shown that these substances help protect us from free radicals.
Negative impact: Saturated fat in palm kernel oil accounts for 85%, which means that if a woman eats two tablespoons of palm kernel oil per day, it will exceed the limit of daily intake of saturated fat and will therefore increase cholesterol levels. Due to the large demand for palm oil, rain forests around the world are gradually disappearing in order to open up more palm oil plantations.
â– Avocado Oil Positive Effects: Avocado oil has higher monounsaturated fat content than other oils. This fat is a key component of a healthy Mediterranean diet. And it is a good source of vitamin E. It has a slight nutty taste, which makes it more suitable for pickles, sauces and condiments. And this oil has a higher smoke point and is therefore suitable for grilling and frying.
Negative effects: Avocado oil is very expensive and difficult to buy. Because it tastes very good, people are more likely to eat too much. This oil does not contain Omega-3.
â– Positive impact of sunflower oil: Relatively speaking, sunflower oil is cheaper. This oil is an excellent source of the protective antioxidant vitamin E. Eating 1 to 2 tablespoons of sunflower oil per day will meet your daily needs, and the polyunsaturated materials it contains will help reduce cholesterol levels. This is an oil suitable for frying. It does not produce unpleasant soot at very high temperatures.
Negative Effects: Sunflower oil is high in omega-6 polyunsaturates. Therefore, if you regularly consume this oil, you should pay attention to whether you have enough omega-3 intake from other sources in your diet. Repeated use of fried sunflower oil several times will produce harmful trans fatty acids.
â– Positive effect of pumpkin seed oil: saturated fat of pumpkin seed oil
However, not all Omega are good for you. Although Omega-6 fat helps lower blood cholesterol levels, these researchers found that if you consume too much omega-6 oils, such as sunflower oil, it will have the opposite effect, and it may cause The risk of developing dementia doubled. Omega-3 and Omega-6 are polyunsaturated fats, and there are two types of monounsaturated and saturated fats. Vegetable oils contain different amounts of these types of fats, but one of them dominates. For example, monounsaturated fat dominates the rapeseed oil; sunflower oil is mainly polyunsaturated fat; and palm oil contains a large amount of saturated fat.
Any type of oil or fat can help the body absorb fat-soluble vitamins (A, D, E and K) and produce sex hormones. Moderate intake is very important for health, especially some of the oils. When you eat too much saturated fat, the level of blood cholesterol rises and increases the risk of heart disease. Moderate monounsaturated and polyunsaturated fats are good for health because they lower blood cholesterol levels. Polyunsaturated fat helps the cell membrane maintain its elasticity and permeability, allows nutrients to enter the cell, and facilitates the discharge of waste. However, the quantity and balance of polyunsaturated fats we consume are also very important.
We generally take in too much omega-6 polyunsaturated fat (many vegetable oils, chicken and processed foods contain this fat), and omega-3 polyunsaturated fat (common in fish oil, some nuts, seeds, and small amounts Insufficient intake of vegetable oil. According to recommendations made by relevant personnel, the daily intake of oil and fat should not exceed 33% of the daily calorie intake. For men, the daily intake of oil is 95 grams, and the daily oil intake of women is 70 grams. If it is oil, men eat 7 tablespoons a day and women eat 5 tablespoons a day. Keeping the following warning firmly in mind, facing the dazzling variety of edible oils in the supermarket, we will be very clear about what to eat more and which should cause us to pay more attention.
â– Positive effects of olive oil: People think that olive oil is associated with lower risk of heart disease and breast cancer, probably because this oil is rich in monounsaturated fats that lower cholesterol levels. In addition, virgin olive oil is rich in natural plant antioxidants that protect us from free radical damage.
Negative effect: The saturated fat contained in olive oil is very high, and two tablespoons of olive oil correspond to one-fifth of the total daily calorie intake of women. Therefore do not eat large amounts of olive oil. Although this oil is suitable for European eating habits, it is not a good source of Omega-3.
â– The positive effect of linseed oil: Linseed oil is higher in omega-3 content than other oils and is a good choice for vegetarians, especially those who treat veganism very strictly and can only obtain Omega-3 from plant foods. people. Regular consumption of linseed oil may help reduce cholesterol levels.
Negative effects: Flaxseed oil is not suitable for cooking. If you don't keep it in a cool, dark place, it will be oxidized. If this happens, the above benefits of linseed oil will disappear and sometimes it will even be counterproductive. We do not need to buy such an expensive edible oil, rapeseed oil can completely replace it.
â– The positive impact of rapeseed oil: Rapeseed oil is a good source of both polyunsaturated and monounsaturated fats. Compared with other oils, rapeseed oil contains the lowest saturated fat, but contains omega-3 levels 10 times that of olive oil, and heating it to very high temperatures does not decompose. Negative effects: Although it tastes very soft, it is not suitable for salad dressings and sauces.
â– Positive effects of palm oil: Palm oil contains vitamin E and carotene. Studies have shown that these substances help protect us from free radicals.
Negative impact: Saturated fat in palm kernel oil accounts for 85%, which means that if a woman eats two tablespoons of palm kernel oil per day, it will exceed the limit of daily intake of saturated fat and will therefore increase cholesterol levels. Due to the large demand for palm oil, rain forests around the world are gradually disappearing in order to open up more palm oil plantations.
â– Avocado Oil Positive Effects: Avocado oil has higher monounsaturated fat content than other oils. This fat is a key component of a healthy Mediterranean diet. And it is a good source of vitamin E. It has a slight nutty taste, which makes it more suitable for pickles, sauces and condiments. And this oil has a higher smoke point and is therefore suitable for grilling and frying.
Negative effects: Avocado oil is very expensive and difficult to buy. Because it tastes very good, people are more likely to eat too much. This oil does not contain Omega-3.
â– Positive impact of sunflower oil: Relatively speaking, sunflower oil is cheaper. This oil is an excellent source of the protective antioxidant vitamin E. Eating 1 to 2 tablespoons of sunflower oil per day will meet your daily needs, and the polyunsaturated materials it contains will help reduce cholesterol levels. This is an oil suitable for frying. It does not produce unpleasant soot at very high temperatures.
Negative Effects: Sunflower oil is high in omega-6 polyunsaturates. Therefore, if you regularly consume this oil, you should pay attention to whether you have enough omega-3 intake from other sources in your diet. Repeated use of fried sunflower oil several times will produce harmful trans fatty acids.
â– Positive effect of pumpkin seed oil: saturated fat of pumpkin seed oil