Nutritional content of various vegetable oils
1. Peanut oil
Peanut oil is light yellow and transparent, with a clear color, fragrant smell and delicious taste. It is a relatively easy-to-digest edible oil. Peanut oil contains more than 80% unsaturated fatty acids (including 41.2% oleic acid and 37.6% linoleic acid). It also contains 19.9% ??saturated fatty acids such as palmitic acid, stearic acid and arachidic acid.
Judging from the above contents, the fatty acid composition of peanut oil is relatively good and easy for human body to digest and absorb. According to foreign information, the use of peanut oil can decompose cholesterol in the human body into bile acid and excrete it from the body, thereby reducing the cholesterol content in plasma. In addition, peanut oil also contains substances beneficial to the human body such as sterols, wheat germ phenol, phospholipids, vitamin E, choline, etc. Regular consumption of peanut oil can prevent skin wrinkles and aging, protect blood vessel walls, prevent thrombosis, and help prevent arteriosclerosis and coronary heart disease. The choline in peanut oil can also improve the human brain's memory and delay the decline of brain function.
2. Rapeseed oil
Rapeseed oil is generally dark yellow or brown. Rapeseed oil contains 0.4-1.0% arachidic acid, 14-19% oleic acid, 12-24% linoleic acid, 31-55% erucic acid, and 1-10% linolenic acid. From the perspective of nutritional value, the digestion and absorption rate of rapeseed oil by the human body can be as high as 99%, and it has a choleretic function. When the liver is in a pathological state, rapeseed oil can also be metabolized normally by the human body. However, rapeseed oil lacks essential fatty acids such as linoleic acid, and its fatty acid composition is unbalanced, so its nutritional value is lower than that of general vegetable oils. In addition, rapeseed oil contains a large amount of substances such as erucic acid and glucosinolates, which are generally believed to be detrimental to the growth and development of the human body. If it can be consumed with high-quality edible oils rich in linoleic acid, its nutritional value will be improved.
3. Sesame oil
Sesame oil includes ordinary sesame oil and small-milled sesame oil, both of which are made from sesame oil. The fatty acids extracted from sesame, whether sesame oil or small-milled sesame oil, generally contain oleic acid 35.0-49.4%, linoleic acid 37.7-48.4%, and arachidic acid 0.4-1.2%. The digestion and absorption rate of sesame oil is 98%. Sesame oil does not contain any ingredients that are harmful to the human body, but is particularly rich in vitamin E and relatively rich in linoleic acid. Regular consumption of sesame oil can regulate the permeability of capillaries, enhance the oxygen absorption capacity of human tissues, improve blood circulation, promote gonad development, delay aging and keep youth. Therefore, sesame oil is an excellent edible oil with good edible quality and high nutritional value.
4. Cottonseed oil
Refined cottonseed oil is generally orange-yellow or brown, and its fatty acids include 21.6-24.8% palmitic acid, 1.9-2.4% stearic acid, 0-0.1% arachidic acid, 18.0-30.7% oleic acid, and 44.9-55.0% linoleic acid. Refined cottonseed oil removes toxic substances such as cottonpol and is edible. Cottonseed oil contains a large amount of essential fatty acids for the human body and is best mixed with animal fat for consumption, because the content of linoleic acid in cottonseed oil is particularly high, which can effectively inhibit the increase of cholesterol in the blood and maintain human health. The absorption rate of cottonseed oil by the human body is 98%.
5. Sunflower Oil
Refined sunflower seed oil is clear and beautiful in light yellow or greenish yellow, with fragrant smell and pure taste. The composition of fatty acids in sunflower oil is affected by climate conditions. Sunflower oil produced in cold areas contains about 15% oleic acid and about 70% linoleic acid; sunflower oil produced in warm areas contains about 65% oleic acid and 20% linoleic acid. %about. The human digestibility of sunflower seed oil is 96.5%. It is rich in linoleic acid, which can significantly lower cholesterol, prevent arteriosclerosis and prevent coronary heart disease. In addition, the content of tocopherol a, which has the strongest physiological activity in sunflower oil, is higher than that of ordinary vegetable oils. Moreover, the ratio of linoleic acid content to vitamin E content is relatively balanced, making it easy for the body to absorb and utilize. Therefore, sunflower seed oil is an excellent edible oil with high nutritional value and beneficial to human health.
6. Flaxseed oil
Flaxseed oil is also called sesame oil. Flaxseed oil contains 9-11% saturated fatty acids, 13-29% oleic acid, 15-30% linoleic acid, and 44-61% linolenic acid. Flaxseed oil has a special smell and its edible quality is not as good as peanut oil, sesame oil, and sunflower oil. In addition, due to the high content of linoleic acid, its storage stability and thermal stability are poor, and its nutritional value is also lower than that of edible oils mainly containing linoleic acid and oleic acid.
7. Safflower oil
Safflower seed oil contains 6% saturated fatty acids, 21% oleic acid, and 73% linoleic acid. Since its main component is linoleic acid, it has a particularly high nutritional value and can prevent the deposition of human serum cholesterol in the blood vessel wall, and prevent and treat atherosclerosis and cardiovascular diseases. In the pharmaceutical industry, safflower seed oil can be used to make drugs such as "Yishouning" to prevent and treat cardiovascular diseases, hypertension, cirrhosis and other diseases. In addition, safflower seed oil also contains a large amount of vitamin E, oryzanol, sterols and other medicinal ingredients, so it is known as the emerging "healthy oil" and "healthy nutritional oil".
8. Soybean Oil
Soybean oil has a darker color and a special bean smell. It has poor thermal stability and produces more foam when heated. Soybean oil contains more linoleic acid and is more easily oxidized and deteriorates, producing a "bean smell". In terms of edible quality, soybean oil is not as good as sesame oil, sunflower oil, and peanut oil.
In terms of nutritional value, soybean oil contains 7-10% palmitic acid, 2-5% stearic acid, 1-3% arachidic acid, 22-30% oleic acid, 50-60% linoleic acid, and 5-5% linoleic acid. 9%. Soybean oil has a good fatty acid composition. It is rich in linoleic acid, which can significantly reduce serum cholesterol levels and prevent cardiovascular diseases. Soybeans also contain large amounts of vitamin E, vitamin D and rich lecithin, which are good for It is very beneficial to human health. In addition, the digestion and absorption rate of soybean oil in the human body is as high as 98%, so soybean oil is also an excellent edible oil with high nutritional value.
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How to choose vegetable oil
Vegetable oils are made from a variety of raw materials: olives, peanuts, rapeseed, walnuts, corn or sunflower seeds... No matter what kind of vegetable oil, their fat content is the same: about 100%. The difference between different vegetable oils lies in the quality of the fatty acids they contain. So what are the nutritional components of vegetable oils? What are their benefits to human health?
First of all, vegetable oils are rich in unsaturated fatty acids, which are essential fatty acids for the human body because our body cannot synthesize this ingredient. According to the chemical structure of fatty acids and their different functions in the body, unsaturated "essential" fatty acids can be divided into two groups:
Linoleic acid: can accelerate the metabolism of skin cells, enhance immunity, help blood coagulation regeneration and lower cholesterol.
α-linoleic acid: It plays a very important role in the visual system and nervous system, and can reduce the level of triglycerides in the blood, thereby reducing atherosclerosis and thrombosis. Therefore, unsaturated fatty acids have the effect of preventing cardiovascular diseases.
Secondly, vegetable oil is the best source of vitamin E. Vitamin E is a fat-soluble vitamin with antioxidant properties. It can devour free radicals that cause aging of the body. Vegetable fats are rich in vitamin E.
In order to better utilize the benefits that vegetable oil brings to the body, the following points should be noted when choosing vegetable oil:
1. In order to absorb the various nutrients in vegetable oils as comprehensively as possible, it is very important to choose a variety of oils. It is best to choose different oils in rotation.
2. Fatty acids are sensitive. To better protect fatty acids, vegetable oils should be stored away from light.
3. Some fatty acids are easily destroyed at high temperatures. Therefore, it is best to choose peanut oil, corn oil, olive oil or sunflower oil for heating.
4. If you want to add some flavor to salads or cold dishes, you can choose spiced oil, such as seasoning oil with garlic or ginger flavor.