Vegetable fats play an important role in good nutrition for humans. There are different types of oils in terms of feedstock, production process and consistency. Consider what vegetable fats are, their quality indicators, and how the classification divides them.

According to the degree of purification, vegetable oils are classified into:

1. Unrefined - only mechanically cleaned. With this method, the beneficial properties of vegetable oils are maximally preserved, they acquire the taste and smell characteristic of the product from which they are obtained, and may have a sediment. This is the most useful vegetable oil;

2. Hydrated - cleaned with hot water spray. It has a less pronounced odor, no sediment and is not cloudy;

3. Refined - neutralized with alkali after mechanical cleaning. Such a product is transparent, with a weak taste and smell;

4. Deodorized - purified by hot vapors under vacuum. This product is almost odorless, tasteless and colorless.

According to the method of pressing the oil, there are obtained:

When cold pressed - such oils have the greatest benefits for the body;

With hot pressing - when the raw material is heated before pressing, so that the oil contained in it is more liquid and is subject to extraction in a larger volume;

In extraction, the raw material is treated with a solvent that extracts the oil. The solvent is subsequently removed, but some small part of it can remain in the final product, which can be harmful to the body.

Classification of oils by consistency:

1. Solid, consisting of saturated fatty acids: coconut, cocoa butter, palm.

2. Liquid, consisting of unsaturated fatty acids:

With monounsaturated acids in the composition (olive, peanut);

With polyunsaturated fatty acids (sunflower, sesame, soybean, rapeseed, corn, cottonseed, etc.).

The properties of vegetable oil depend on the method of obtaining and the degree of its processing during production. Unrefined cold-pressed product will bring more benefits to the body than refined, obtained by the extraction method. The method of its production also determines the quality indicators.

Which vegetable oil is best to buy for consumption depends on its beneficial properties and uses. Consider the types of vegetable oils in terms of raw materials, their use and benefits for the body.

The table below will help the buyer understand vegetable oils, their properties and proper use.

Table - Types of vegetable oil: composition, properties and proper use

In food laboratories, the assessment of the quality of vegetable oils includes a set of studies of organoleptic (taste, color, odor, transparency) and physicochemical indicators (density, color, melting and solidification temperature, determination of the acid number of vegetable oil, peroxide and iodine, mass fraction of moisture ).

For an ordinary buyer, these complex laboratory tests are not available, so it is important to know some rules in order to buy high-quality vegetable oil.

1. Refined vegetable oil should be transparent, without visible impurities and sediment.

2. The color of the oil can vary from light to dark yellow and green depending on the raw materials and the degree of refining.

3. There should be no foreign smell and taste, only appropriate to the product.

4. Look at the date of manufacture and expiration date. You should not buy a product that has been on the shelf for a long time in a store, even if it has a long shelf life.

5. Good vegetable oil cannot be cheap. But the high price does not guarantee anything either. It is better to choose one manufacturer with a good quality product and always use it for food. A conscientious food supplier cares about consumer opinion.

6. The label must contain information on compliance with GOST for vegetable oil. The presence of quality management systems in production (international ISO standards, QMS) can also be indicated.

7. Study the label carefully. Vegetable oil is often falsified: a mixture of other fats is sold under the guise of sunflower oil. The labeling should clearly indicate the type of oil and its grade, and not just the inscription "vegetable oil".

How to store vegetable oil

If you choose it in a store, it is worth remembering that unrefined will be the most useful. Which unrefined sunflower oil is best? Cold pressed. It is in such a product that has not undergone thermal and chemical processing that vitamins and biologically active substances are better preserved. The benefits of unrefined sunflower oil are high in phospholipids, antioxidants and beta-carotene.

Any vegetable oil is susceptible to oxidation in the light, so it should be stored in a dark place. The temperature is optimal from 5 to 20 degrees Celsius without sudden temperature changes. Store unrefined oils in the refrigerator. It is better to use a glass container with a narrow neck for storage, but not metal.

The shelf life of vegetable oil can be long - up to 2 years, subject to the temperature and the absence of light. An open bottle should be used within a month.

There are many types of engine oils and choosing the right one can be difficult. But for a specific internal combustion engine, an automotive oil is required that meets the requirements of the automaker. We'll talk about the parameters that affect the classification below.

Classification

Difference by scope

The classification according to the scope stated above has 3 types (diesel, gasoline, turbocharged).

However, a recent trend has led to the emergence of a subgroup of proprietary oils. This is due to the mass production of turbocharged engines (gasoline, diesel).

This classification of engine oil distinguishes between compositions in which various additives are used. They create conditions for efficient operation of oil on engines with a certain type of fuel. These additives prevent thickening and foaming of the oil composition in turbo engines. The corresponding indicator is indicated in the regulations of the international API standard (developed in 1947 by the American Petroleum Institute).

Two letters in Latin after the name of the standard indicate the oil for a particular type of motor:

• letter S ("Service") - gasoline engines;
• С ("Commercial") - diesel.

The second letter after the data is responsible for the presence of the turbine, and also indicates the period of production of the power units - for them the oil is intended.

Even in diesel oils, there is a number 2 or 4, denoting a two / four-stroke engine.

Universal motor oil is used for gasoline and diesel - the classification in this situation has a double standard. Example: SF / CC, SG / CD and so on.

API Explanations (Gasoline)

API classification with little explanations:

Gasoline car engines:

• SC - development of cars (engines) until 1964;
• SD - until 1964-68;
• SE - until 1969-72;
• SF - until 1973-88;
• SG - until 1989-94 (severe operating conditions);
• SH - up to 1995-96 (severe operating conditions);
• SJ - until 1997-2000 (modernized energy-saving properties);
• SL - until 2001-03 (long service life);
• SM - machines (motors) since 2004;
• SL +: enhanced resistance to oxidation.

Before pouring another brand of oil into the engine, you should know: the API indicator is used only incrementally. It is not recommended to change the class above two levels.

Example: SH engine oil was previously used, then the next brand will be SJ, because the oil composition of the higher class is enriched with all the additives of the previous one.

API Explanations (Diesel)

Classification for diesel power plants:

• CB - machines (motors) designed before 1961 (high sulfur concentration);
• CC - until 1983 (severe operating conditions);
• CD - before 1990 (fuel contains large amounts of H2SO4; severe operating conditions);
• CE - before 1990 (turbocharged);
• CF - until / from 90, (turbocharging);
• CG-4 - to / from '94 (turbocharged);
• CH-4 - up to / from 98 years (high standards for the emission of harmful substances into the atmosphere; for the US market);
• CI-4 - machines (power units) with turbocharging, with an EGR valve;
• CI-4 + (plus) - identical to the previous one (+ adaptation to high US environmental standards).

Grouping by viscosity / temperature properties

At the moment, the international SAE type standard is widely used for most oil formulations. The SAE regulates the thickness of the oil, which affects the choice of engine oil.

Engine oil mainly has universal qualities: summer and winter operation. This type of oil (SAE standard) has a designation: number-Latin letter-number.

Example: oil composition 10W-40

W - adaptation to low temperatures (winter).

10 - extreme negative temperature at which the oil is guaranteed to retain all its properties in their original form.

40 - the maximum positive temperature, which guarantees the preservation of the beneficial properties of the oil composition.

These numbers are indications of viscosity: low / high temperature.

In the case of the oil intended for operation in the summer, there is a marking "SAE 30". The number is the designation of the maximum permissible temperature regime at which there is a guarantee of preservation of properties.

Viscosity (negative temperatures)

The temperature limits are as follows:

• 0W - engine oil is operated at low temperatures down to -35 degrees Celsius;
• 5W - up to -30o C;
• 10W - up to -25o C;
• 15W - up to -20o C;
• 20W - up to -15o C.

Viscosity (high temperatures)

The boundaries are as follows:

• 30 - use of oil up to + 25 / 30o C;
• 40 - up to + 40o C;
• 50 - up to + 50o C;
• 60 - over 50o C.

Conclusion: the lowest figure corresponds to liquid oil; the highest is thick. Motor oil 10W-30 should be used at temperature conditions: -20 / + 25 degrees.

ACEA standard

This classification is common in Europe. The abbreviation stands for the name of the organizational structure of the European Association of Automobile Manufacturers. The standard was introduced in 1996.

ACEA stands for Euro-standards for physical and chemical research. However, from 01/03/1998 the classification was revised, as a result of which other norms were introduced, in force from 01/03/00. On this basis, the full name is ACEA-98.

The European standard has a strong similarity to the international one - API. However, ACEA is more demanding in a number of parameters:

• a gasoline / diesel engine is designated by letter symbols - A or B. Class A implies three degrees of use, class B - four;
• a truck (diesel power plant) and operating in harsh conditions is marked with the letter "E". Four degrees of application.

The numerical value following the letter indicates the requirements of the standard: higher numbers correspond to more stringent requirements.

Total: A3 / B3 engine oil of ACEA standard is similar in properties, SL / CF (API) parameters. However, the European classification implies the use of special classes of oils. The reason is the mass production in the Old World of cars with small turbocharged engines, which are under high loads. In addition to the main function, such automotive oil compositions must also protect the internal combustion engine elements, and also have a minimum degree of viscosity in order to:

• reduction of power losses due to friction;
• improving environmental performance.

Based on this, engine oil type A5 / B5 (ACEA) is preferable for a number of parameters than SM / CI-4 (API).

Change in composition

The ACEA classification can undergo reforms based on a specific car brand. This is due to the various technologies used in their engines by European car manufacturers.

Therefore, for a certain type of power unit developed by an automobile manufacturer, it is necessary to use more precise requirements that the classification provides.

Example: passenger cars with modern propulsion systems (BMW, VW Group) are equipped with advanced electronic systems. They comply with the ACEA standard and require a special oil composition.

The truck segment (diesel power plant) has leaders in the form of Scania, MAN, Volvo - these cars also meet the standards and set the bar for the best oils. The class of elite cars is traditionally headed by Mercedes-Benz.

ISLAC standard

American car manufacturers, together with Japanese ones, have their own standard and classification - ISLAC. It is almost completely identical to the international API, so you can choose both.

Gasoline engine markings:

• GL-2 (ISLAC) \u003d SJ (API);
• GL-3 (ISLAC) \u003d SL (API) respectively, and so on.

The JASO DX-1 group is allocated separately - these are Japanese cars with turbodiesel power plants that meet the ISLAC standard. This marking is also suitable for modern high-emission and turbocharged engines.

GOST standards

The GOST classification was used in the USSR, as well as in the allied countries, where Soviet-style equipment was used. The standards cover viscosity / temperature properties, field of application. API classification within GOST is indicated by Russian letters. A specific letter is responsible for a specific class and type of power unit.

Likewise with SAE. But instead of the letter "W" (winter), the Russian "Z" is written.

We choose wisely

In order to correctly choose an engine oil, in addition to marking / temperature criteria for car operation, you need to adhere to additional criteria:

• for a new engine that has not worked out a quarter of the declared resource, it is necessary to choose 5W30 / 10W30 (SAE) oil;
• an engine with an average operating life (25-75%) is more loyal. For it, you can choose engine oil of the 15W40 / 5W30 / 10W30 type - winter operation. Universal operation: 5W40;
• spent resource - 75% or more. It is recommended to choose 15W40 / 20W40 (SAE) - summer. Winter operation: 5W40 / SAE 10W40 (SAE). Universal: 5W40 (SAE).

And remember: pour oil into the engine only from a trusted manufacturer - this way the engine will last a long time and will not cause trouble.

Sunflower and olive,corn and peanut, sesame and pumpkin, mustard and hazelnut ... How much do you know about these types of vegetable oil? And have you tried everything?

Until recently, I myself did not know about the existence of many oils, until my mother brought me peanut butter and pumpkin seed oil. She turned out to be right - it is healthy and extremely tasty!

A slim woman needs to know that frying in oil is harmful. When heated, many oils completely lose their healing properties, and some even become dangerous. They oxidize and release very harmful substances, which require a lot of energy to neutralize, which negatively affects the liver. Oncologists have found that repeated heating of fat (for example, deep-fried, in a pan) leads to the formation of carcinogenic substances in the oil that provoke the appearance of tumors in the body.

But adding vegetable oils to salads and ready-made dishes as a sauce or dressing is not only healthy, but also incredibly tasty! In this case, the oil retains all its unique properties, because each of them has its own characteristics, its own "zest"!

Vegetable oil is necessary for our body

Oil is necessary for our body to function properly, as it contains various vitamins and essential fatty acids.

But this is far from all the advantages of vegetable oils - it also strengthens the immune system and heals. Nutritionists advise to eat up to 50 g of unsaturated fats daily: only then will our diet be balanced.

Each of the vegetable oils has its own unique characteristics,therefore, by trying different varieties, you will make your dishes delicious and your food healthy.

Some vegetable oils control cholesterol levels, while others are a great alternative to butter for homemade baked goods.

The cost of vegetable oils

Most of the oils are not cheap... The most inexpensive natural vegetable oils are sunflower, olive, grape seed, linseed and mustard oils. The most expensive - pine nut oil, almond, pistachio, hazelnut oil. This oil is suitable for a gift to someone who looks after their health.

It is profitable to buy oil for 2. For example, my mother and I buy and divide by 2: you don't overpay for a bottle.

Vegetable oils and their properties (benefits)

	Sunflower oil The main source of vitamin E, which protects against atherosclerosis. Contains Vitamin F for Cellular Health liver, blood vessels and nerve fibers.Perfect for frying, stewing, salad dressing.
Olive oil Improves heart function.The highest quality oil is first pressed (or cold pressed). Suitable for quick cooking and salad dressing. The ideal temperature for frying is 180 ° C.
	Pumpkin seed oil Increases the level of good cholesterol, rich in zinc, which stimulates immunity. Suitable for dressing snacks, meat, but it is better to do this at the end of cooking, oil does not withstand heating.
Coconut vegetable oil This oil is rich in lauric acid, which boosts metabolism. It is 90% saturated fat and very high in calories. Retains its properties even at very high temperatures. Ideal for baking.
	Peanut vegetable oil Reduces the level of bad cholesterol. Due to its excellent heat-resistant qualities and delicate aroma, refined oil is recommended for deep-fried cooking.
Flaxseed oil One of the richest sources of omega-3 fatty acids (60%), which protect the heart and blood vessels, improve kidney function, and help get rid of constipation. They are used for making sauces, dressing salads.
	Rice oil Rice bran oil contains unsaturated fatty acids, vitamins (A, PP, E, B) and antioxidants: gamma oryzanol, squalene (necessary for the normal functioning of the skin) and ferulic acid. Its use contributes to more effectively lowering cholesterol levels in blood plasma compared with other vegetable oils. Withstands temperatures up to 254 ° C. Makes food less fatty.
Sesame oil
	Truffle oil It is not obtained by spinning, but infusion of truffles in olive or grape oil. This oil is used to flavor dishes, when preparing pasta or risotto. Does not withstand heat treatment.
Walnut oil Contains vitamins A, E, C, B, macro- and microelements (zinc, copper, iodine, calcium, magnesium, iron, phosphorus). It is necessary for the elderly. Indispensable for marinades, salad dressings, fish.
	Cedar oil Rich in fatty acidsvitamins, macro- and microelements. Indispensable for tuberculosis, atherosclerosis, hypertension, stomach problems. Recommended as a dressing for dishes.
Grape seed oil Rich in vitamins, microelements, tannins. Prevents the development of atherosclerosis.Withstands high temperatures without changing taste and smell. An excellent addition to salads, marinades.
	Soybean oil This valuable edible oil holds the record among vegetable oils for the content of useful microelements. Soy is the only plant that can replace animal proteins. It is used for salads, cold vegetable and meat dishes, dishes with potatoes. Meat and fish fried in soybean oil are very tasty and juicy. Lecithin is a valuable component extracted from soybean seeds along with fatty oil. It is the main food for the entire nervous system, is the most important building material for the brain, lowers cholesterol levels and the concentration of fatty acids in the blood, improves liver and kidney function.
Mustard vegetable oil Mustard oil a few centuries ago could only be tasted at the royal court, in those days it was called "the imperial delicacy". Mustard oil contains absolutely all fat-soluble vitamins, it has a specific aroma and piquant taste, is perfect for dressing salads, emphasizes the taste of vegetables. In addition, salads with this dressing retain their freshness longer. Any baked goods containing this product turns out to be lush and does not stale for a long time.
	Corn vegetable oil This oil is made from corn germ using a special vitamin-preserving technology. Ideal for frying, stewing meat, fish and vegetables, baking, salad dressing and canning. Corn oil is considered a dietary product and is ideal for baby food. This oil is rich in vitamins E, B1, B2, PP, K3, provitamins A. Polyunsaturated fatty acids (OMEGA-6 and OMEGA-3), contained in corn oil, increase the body's resistance to infectious diseases and favors the elimination of excess cholesterol from the body. By the amount of vitamin E, corn oil is almost 2 times higher than olive oil. Corn oil helps to eliminate fermentation processes in the intestines, lowers blood cholesterol levels, relaxes the tone of the smooth muscles of the gallbladder, stimulates bile secretion, has an antispasmodic and anti-inflammatory effect, and improves brain function.
Hazelnut vegetable oil For the first time, the oil was obtained in France - the country of gourmets, since then it began to gain fame and popularity in other countries and even on other continents. You can talk continuously for a very long time about how useful hazelnut oil is. It is this vitamin that helps prevent heart disease and cancer.... It supports the immune system and is involved in the important process of human DNA repair. Therefore, it is useful to use hazelnut oil as a prophylactic agent for predisposition to such diseases. The oil will add an exquisite taste to any dish. The use of oil will give baked goods a light nutty aroma and delicate taste, and if you season them with fish, then its taste will be simply unforgettable. Hazelnut oil is used to fill ready-made dishes, thus preserving its beneficial properties.
	Pistachio oil Pistachio oil- it is an excellent nutrient for significant physical and mental stress and after serious illness. Due to their high nutritional value and value, they are used in the nutrition of malnourished patients. Surprisingly tasty tender green nucleoli have a beneficial effect on the work of the brain, with regular consumption, they reduce the predisposition to heart disease, remarkably tone up and improve mood. They are useful in case of decreased liver function, open up blockages in the liver, help in the treatment of jaundice, as a pain reliever in hepatic and gastric colitis. It is used to treat anemia, it is useful for breast diseases, for coughing, and is used as an anti-tuberculosis agent. They have an invigorating, tonic and restorative effect. Useful for people suffering from arterial hypertension, chronic anemia, tuberculosis, thrombophlebitis. Described, the property of pistachios to increase potency.
Walnut oil It has immunomodulatory properties, bactericidal, antitumor, regenerating properties. It is used in prophylactic doses, usually in small amounts (from a few drops for children to a teaspoon for adults) before meals. The healing effect of the oil manifests itself in those cases when the use of nuts directly is contraindicated. For example, for colds, bronchitis, and some stomach diseases, you cannot eat nuts. But oil is not only possible, but also necessary! It is used in food preparation, preventive, medicinal and even cosmetic purposes.
	Australian Macadamia Nut Oil Macadamia nut oil used as food for cooking hot dishes, for frying and for dressing salads. And they also use 1 tablespoon per day on an empty stomach as a source of fat, for sore throats, headaches, migraines, arthritis and an increased tendency to tumor diseases. Macadamia- a storehouse of valuable nutrients. This nut helps to remove cholesterol from the body, it is a source of calcium and other minerals. It is low in carbohydrates, but relatively high in fat. According to scientists, regular consumption of the oil of these nuts reduces the risk of cardiovascular diseases, certain types of cancer, and even contributes to weight loss.

All oils have their own seductive scent... Any bread with peanut butter will become magical, any salads and vegetables with pumpkin seed oil or pine nuts will become piquant. The ideal option is to steam, and then sprinkle the food with oil.

You can buy vegetable oils at a large supermarket or online store. I look forward to trying hazelnut and pistachio oil and wish you so!

Many will object and say that it is expensive.

But my position is this: never spare money on food and then you will not need to spend on expensive medicines.

It is shortsighted and unreasonable to save on your health, health is not a gift from nature, it is the result of our care.

The benefits of vegetable oil

Fats play an important role in the life of the body, they are the main structural components of cell membranes, serve as the main source of energy, form a reserve of energy material, and protect internal organs from hypothermia. When the body is dehydrated, adipose tissue serves as an internal source of water.

Natural unrefined vegetable oil of the first cold pressing has unique beneficial properties. Cold-pressed vegetable oils retain all valuable biologically active substances: polyunsaturated and monounsaturated fatty acids. Vegetable oil is used not only for food and cosmetic purposes, but also for the treatment and prevention of various diseases.

Vegetable oil enriches our diet with valuable unsaturated fatty acids that cannot be synthesized in our body, without which the formation of new cells and the normal functioning of the nervous, immune, reproductive and cardiovascular systems are impossible. Many vegetable oils are rich in tocopherols (vitamin E) - natural antioxidants that are involved in the processes of cell renewal and regeneration, heal and rejuvenate the body.

Vegetable oil supplies us with energy, nourishes brain cells, maintains the strength and elasticity of blood vessels, improves blood composition, prevents the formation of blood clots and atherosclerotic plaques, prevents the development of cancer cells, activates smooth muscle fibers and protects the gastric mucosa, stimulates the formation and secretion of bile, improves hormonal background, reduces inflammation, cleanses the body of toxins and toxins, relieves constipation, improves skin condition, strengthens teeth, hair and nails.

Of particular value is omega-3 polyunsaturated linolenic acid, which is less and less supplied to our body with food. Most people's diet consists of saturated fatty acids, which raise blood cholesterol levels. The consumption of linolenic acid has a positive effect on human health. Omega-3 has a beneficial effect on atherosclerosis, type 2 diabetes mellitus, arterial hypertension, obesity, chronic allergic and inflammatory diseases, Alzheimer's disease, reduces the risk of myocardial infarction, stroke, some oncological diseases, prevents the development of cardiac arrhythmias and dysbiosis. Indispensable linolenic acid is essential for the growth and proper development of the brain in children, the organ of vision, gonads, kidneys, skin, hair and nails.

On many sites, information is often found that oils contain many vitamins and minerals, but this is not the case, since oil is a fat and unsaturated fatty acids are the main value in it. Do not confuse the oil and the crops from which the oil is squeezed. The main vitamin found in some oils is vitamin E, other vitamins may be present, but in very small quantities.

Comparative table of vegetable oils in terms of the content of Omega-3, Omega-6, Omega-9 and vitamin E per 100 g of oil

Cold pressed vegetable oil

Healing vegetable oil production

Natural vegetable oil is a chemically active substance that interacts with air, light and metal. In the process of such interaction, many useful substances are destroyed in the oil. Ideally, the first cold pressed oil should not come into contact with metal, immediately after pressing it should be placed in glassware and protected from exposure to sunlight, otherwise it will become ordinary edible oil.

Oak oil cold press

How to use vegetable oil

Vegetable oils are high in calories, so any vegetable oil should not be consumed in large quantities. Enough 1-2 tablespoons of oil daily or several times a week.

Most unrefined vegetable oils cannot be used for frying. For frying, use ghee and unrefined sunflower oil.

Why you can fry in cold-pressed sunflower oil

Where did the slogans come from that it is impossible to use cold-pressed sunflower oil for frying? After all, all this is an advertising campaign for refined sunflower oil! This is because it is much cheaper and faster to produce refined oil than unrefined oil. Think about it, because before there were no technologies for the production of refined oil, and our grandmothers used natural sunflower oil with a smell. And refined oil is a surrogate in which after so many stages of processing nothing remains useful for the body. In addition, it is produced with the help of petroleum products, which are not completely removed during the refining of the oil, and we use them together with the oil. Eating refined sunflower oil is unhealthy!

If you want to fry something, then use cold-pressed sunflower oil. The downside is that when heated, many useful substances are lost and some may not like the fact that the products are saturated with the smell of sunflower oil. But it is better to use unrefined oil than refined, which is harmful to health.

Of course the best oil for frying is ghee. You can also fry in coconut, olive, soy, mustard oils. For example, Italians fry everything in extra virgin olive oil. The main thing is not to heat the oil to 100 ° C. It is enough to heat it until the first bubbles appear.

The three enemies of all vegetable oils are light, heat and air, which intensify the oxidation process, so do not store oil on a windowsill, near a hob, or in an open bottle.

How to store vegetable oil

The three enemies of all vegetable oils are light, heat and air.

Try to buy vegetable oils in small glass bottles, since after opening and contact with air, the shelf life of the oils decreases. It is recommended to use cold-pressed oil within 1-4 months.

It is good to store the oil in a food steel container, since during such storage the oil is protected from light.

Introduce different oils into your diet so that you do not consume the same oil for a long time, but stick to a varied diet.

To get the most out of your vegetable oils, it is worth buying unrefined cold-pressed oils. The maximum of natural vitamins and microelements is contained only in cold-pressed oil.

The vitamins listed on the package in refined oil are of synthetic origin, they enrich the oil already purified from impurities.

Most unrefined vegetable oils are not intended for frying. Vegetable oil should be added to ready meals.

How to choose vegetable oil

When buying vegetable oil, read the label carefully.

First of all, when buying vegetable oil, pay attention to the shelf life of the oil - the shorter it is, the more natural the oil.

Manufacturers often write loud statements to advertise their product and attract the attention of buyers.

It is good if the label has a "PCT" icon or the phrase "Technical regulations for fat and oil products." It is even better if the oil is certified in accordance with the requirements of the international quality standard ISO 9001. This proves that the product has passed the certification procedure and meets safety and quality standards, including the content of pesticides, heavy metals and other environmental indicators. And the phrases "Natural", "Increased ecological purity", "Obtained in an environmentally friendly way" and similar expressions do not mean anything. In our country, the law allows such statements to be written on the label.

The phrase “Oil without preservatives and dyes”, which is popular nowadays, may be written on the label. Artificial colors or preservatives are usually not added to vegetable oils, as most of them are water-soluble and do not mix with oil. Therefore, this phrase applies to all oils and does not make sense. The same applies to vitamins of group B. They are water-soluble and cannot be contained in pure vegetable fat in any way.

Very often, manufacturers write on the label “Does not contain cholesterol”. The fact is that there is no cholesterol in any vegetable oil, since this substance is synthesized only in the body of animals and humans. Therefore, this is another publicity stunt. Vegetable oil contains phytosterols.

It is often written on refined oil that it contains fat-soluble vitamins A or E. This is pure deception, since refined oil does not contain natural fat-soluble vitamins - they, like most other useful substances, are removed during the refining process.

• The sediment formed during storage of cold-pressed oil is not harmful to health and consists of minerals and phospholipids useful for the body.
• Vegetable oils that are rancid are not edible, except for some oils with natural bitterness such as olive or flaxseed. Oils that have undergone oxidation contain toxic compounds that can cause numerous diseases.
• Do not use oils that are past their expiration date.
• Since salt does not dissolve in vegetable oil, then before seasoning the salad of fresh vegetables and herbs with oil, the dish is first salted, they wait for the vegetables to give juice, and only then they are poured with oil.

Contraindications

Despite the numerous beneficial properties of vegetable oils, people need to be treated with caution with:

• stones in the biliary tract and gallbladder, as oils can cause the stones to move and block their ducts;
• violations of the separation of bile;
• recent removal of the gallbladder;
• diarrhea of \u200b\u200bany origin, as oils have a laxative effect;
• hepatocellular insufficiency observed in cirrhosis and hepatitis.

Nevertheless, even in these cases, you should not completely eliminate vegetable oil from the diet, you should only limit its daily intake. A complete rejection of oils can cause serious hormonal disorders, disorders of the nervous system, hypovitaminosis and other disruptions in the body.

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 beneficial properties and contains vitamins and microelements necessary for a person. Vegetable oil helps most foods to be better absorbed, therefore 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.

1. Olive oil

Olive oil is the most widespread 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 all world supplies come from Andalusia, and Madrid even has the International Olive Council, which controls virtually all of the world's olive oil turnover.

Why is this product receiving such close attention? Scientists believe that due to its trace minerals, olive oil lowers cholesterol levels and the risk of heart disease. In order for it to fully manifest 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.

Olive oil improves heart health

New tests at the University of Glasgow have shown that regular consumption of olive oil can reduce the risk of heart attack in as little as six weeks.

Researchers studied the effects of olive oil on heart health in a group of 69 men and women who did not usually eat it. The volunteers were divided into two groups, who consumed 20 ml of olive oil with low or high percentage of phenolic compounds every day for a month and a half. Phenols are natural compounds responsible for the protective effect and found in plants, including olives.

Scientists have applied a new diagnostic method to identify peptides in urine that serve as markers for coronary artery disease. The analysis showed that both groups had an improvement in scores for the most common heart disease. Dr. Emilie Combet: “Regardless of the phenolic content, we have found that the product has a positive effect on the heart. Any olive oil is good. ” The medic adds that "if a person replaces some of the fat with olive oil, it could have an even greater impact on reducing the risk of cardiovascular disease."

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 beneficial for the endocrine system, pituitary gland, adrenal glands, and thyroid gland. Another advantage of corn oil is its high burning point, that is, 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, you should drink only with cream or vegetable oil, since vitamin A is not absorbed in our body in its purest form.

Corn oil contains the following unsaturated fatty acids:

1. Arachidonic; 2. Linoleic; 3. Oleic acid; 4. Palmitic; 5. Stearin.

Vitamins:

1. Vitamin F; 2. Vitamin PP; 3. Vitamin A; 4. Vitamin E; 5. Vitamin B1.

All unsaturated fatty acids that are present in corn oil are actively involved in metabolic processes in the body and in cholesterol metabolism. Their benefit lies in the fact that if these substances enter the body, then they begin to closely interact with cholesterol. As a consequence, soluble compounds are formed. Thus, cholesterol will not harm the body, since it simply will not attach to the walls of blood vessels.

Corn oil has the main advantage over other vegetable oils - it contains a lot of vitamin E. And the benefits of this substance for the human body are simply invaluable. Vitamin E is a powerful antioxidant that helps protect the body against premature aging. It also protects the cells of the body from possible mutations. This means that vitamin E protects the genetic code of cells. With regular use of corn oil, neither ionizing radiation, nor chemicals, nor the external environment can harm the body and damage its cells.

If you eat corn oil correctly and often, the work of the central nervous system, liver and gastrointestinal tract will improve. As it turned out, it has anti-mutagenic properties. For this reason, it is recommended for women to use it to improve reproductive function. Also, this oil is often recommended to be included in the diet of pregnant women, since it has a positive effect on the embryonic development of the fetus.

If a person has muscle weakness, fatigue, depression, then he should definitely use corn oil. It will help improve metabolism and also strengthen the immune system. This oil also has a beneficial effect on the endocrine glands.

It is shown to use corn oil for people who have problems with the gallbladder. This is due to the fact that this product has choleretic properties. It is very important to know that corn oil no longer affects the formation of bile, but rather its excretion.

Cholelithiasis

2 tbsp. tablespoons of chopped raw corn stigmas to insist in 2 cups of boiling water for half an hour. Strain. For prophylaxis, take 0.5 cups 3 times a day before meals in a warm form. The duration of treatment must be determined by the doctor.

Cholecystitis

1 tbsp. Brew a spoonful of chopped stigmas with a glass of boiling water, leave for 30 minutes. Strain. Take 1-2 tbsp. spoons every 3 hours before meals. The same remedy is good for cholangitis, acute hepatitis, jaundice, enterocolitis and other diseases of the digestive tract or bladder.

Pancreatitis

Prepare a decoction of common corn stigmas. To do this, pour 1 dessert spoon of crushed raw materials in a sealed enamel bowl with a glass of hot water, boil for no more than 5 minutes, leave until cooled and drain. Take 1 dessert spoon three times a day 30 minutes before meals. This remedy has powerful anti-inflammatory properties.

Corn oil is also used for allergic rhinitis, migraine, scaly eczema, asthma, granuloma of the edges of the eyelids, dry skin.

Harm of corn oil

One interesting property of corn oil is that it can significantly increase blood clotting. For this reason, it must be consumed with caution. This is especially true for people who suffer from thrombophlebitis and thrombosis. And this is the only thing that can be said about the harm of corn oil. In general, this is a completely natural and healthy product for the body.

3. Walnut oil

A rather unusual vegetable oil that many of us are not used 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 part of many diets: it is easy to digest 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 unpleasant odor.

In Georgian cuisine, meat and poultry dishes are prepared with him. Chefs do not recommend adding walnut oil just before cooking - its rich nutty flavor will disappear 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 to massage and treat skin conditions. It has a distinct nut-like flavor. However, during production, it is often diluted with other ingredients or heat-treated, so 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 stored for 9 years.

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

The benefits and harms of sesame oil, as well as all of its culinary advantages, entirely depend on its chemical composition.

It is believed that the chemical composition of sesame oil contains a lot of all micro- and macroelements (especially calcium), vitamins and even proteins. So all this is sheer fiction! In fact, there is not even a hint of minerals or proteins in sesame oil. And of the vitamins there is only vitamin E, and even then not in a "fabulous", but in a very modest amount: according to various sources - from 9 to 55% of the daily intake.

In all likelihood, this confusion is due to the fact that sesame oil is often referred to as sesame seed paste, which does contain everything that whole seeds (with minor losses) do. Nothing but fatty acids, esters and vitamin E goes into oil. Therefore, to the question: "How much calcium is in sesame oil?" there can be only one answer: there is no calcium at all in sesame oil. And hoping to cover the body's daily need for calcium with 2-3 tablespoons of sesame oil (as promised by some "experts") is simply pointless.

If we consider the fat composition of sesame oil, we get the following picture:

• Omega-6 fatty acids (mainly linoleic acid): about 42%
• Omega-9 fatty acids (mainly oleic): about 40%
• Saturated fatty acids (palminic, stearic, arachidic): about 14%
• All other components, including lignans (not only fatty acids): about 4%

We have provided approximate values \u200b\u200bbecause the composition of each particular bottle of sesame oil depends on the fatty acid content of the sesame seed, which in turn depends on dozens of factors (soil, storage conditions, weather, etc.).

Calorie content of sesame oil: 899 kcal per 100 grams.

Sesame oil is clinically proven to:

• slows down the aging of body cells (especially skin, hair and nail cells)
• reduces the intensity of pain during menstruation
• improves blood clotting (especially important for patients with hemorrhagic diathesis, thrombopenia, etc.)
• strengthens the cardiovascular system, helps normalize blood pressure and prevents cerebral vasospasm
• lowers bad (low density) cholesterol and helps the body get rid of plaque from cholesterol in blood vessels
• enhances blood supply to all parts of the brain, thereby increasing its ability to memorize and reproduce information
• helps to recover from physical and mental stress
• has a mild laxative effect, cleanses the human digestive system from toxins, toxins and heavy metal salts
• stimulates the formation and release of bile
• eliminates dysfunction of the liver and pancreas, stimulates digestion, and also protects the walls of the stomach and intestines from the negative effects of digestive juices and harmful substances that get inside with food

In addition, sesame oil increases the absorption of vitamins from food. Therefore, with hypovitaminosis, you should eat more vegetable salads richly seasoned with sesame oil.

And here is what sesame oil is useful for from the point of view of traditional medicine:

• raises immunity
• helps to treat lung diseases (asthma, bronchitis)
• lowers blood sugar
• strengthens teeth and gums, reduces pain and eliminates inflammation in the mouth

5. Pumpkin seed oil

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

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

6. Soybean oil

Soybean oil contains various beneficial fatty acids - linoleic, oleic and others. However, it is characterized by another element - lecithin, the proportion of which 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 basic materials of the liver.

In industry, soybean oil is used to make margarine, mayonnaise, bread and coffee cream. They brought him 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 nut 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 for a reason: only vitamin F in it is 3 times more than in fish oil, so sometimes this product is also called a vegetarian alternative to fish oil. In addition, cedar nut 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 dishes 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 its high price.

8. Grape seed oil
There are two types of grape seed oil: unrefined, which is used in cosmetology, and refined, for the preparation of dietary meals. Thanks to its unique ability to enhance the flavor 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 beneficial 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 the complexion. It can be added to any homemade mask or applied in a thin layer on the face with a cotton pad.

Herb, 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 characteristic of all cruciferous oil crops). However, the years passed, and scientists failed to prove its negative influence.

In Russia, mustard oil became popular during the reign of Catherine II. She ordered mustard to be grown on a par 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 a sacrificial food: when a person was dying, his fellow tribesmen put some nuts in the grave with him so that the soul of the deceased would find its way to heaven.

Peanut butter began to be made only in 1890. American nutritionists have tried to create a dietary plant product that can compete in nutritional value with meat, cheese or chicken eggs.

Today, the most popular is not liquid oil, but paste. It has already become a traditional part of American cuisine. Sweet and hearty breakfast sandwiches are made with peanut butter. Pasta, unlike butter, contains not only fats, but also a large amount of protein (it is the richest in protein 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.

Text: Ekaterina Voronchikhina