Olive, canola or walnut? Vegetable oils in Check: These are the healthiest

It provides energy, it serves as a building block for new cells, it facilitates the absorption of vitamins: fat only delicious, but vital. Straight vegetable Oils are considered to be healthy. But who stands in front of the Oil shelf in the supermarket, loses due to the huge selection track of them all: olive oil, linseed oil, rapeseed oil, sunflower oil, or expensive Gourmet varieties such as walnut oil – what’s the difference actually?

How valuable is an Oil for the body, depends on, among other things, from the vitamins and secondary plant substances it contains. Crucial for the health effect are, however, primarily the fatty acids, from which the Oil is.

Olive oil

What’s inside?

Olive oil is composed of almost 80 percent monounsaturated fatty acids, mainly from the so-called Oleic acid. In addition, it contains linoleic acid, an Omega-6 fatty acid. What are the other substances it contains olive oil, depends on the origin and processing.

Cold-pressed olive oils that were not heated in the manufacturing process excessively, have a high content of healthy plants, so-called polyphenols. Olive oil with high polyphenol content to recognize by the way, on taste: It has a sharp and bitter flavor.

Olive oil is healthy?

Who olive oil instead of Butter or cream used, does his cardiovascular health: Take more Oleic acid and less saturated fats , and decreases the content of undesirable LDL cholesterol in the blood. The proportion of the "guten" HDL-cholesterol remains unchanged.

In addition, the body of Oleic acid in LDL cholesterol can build-particles. Oleic acid built up LDL-cholesterol particles are necessary for the body is less dangerous, because they are not easily in the blood vessel walls and accumulate, such as LDL particles, the other fatty acids.

Also, certain in olive oil polyphenols, can result in less LDL cholesterol in the blood vessels fixed. Known for this protective effect, for example, the Hydroxytyrosol is. May advertise the manufacturer, but only if your Oil contains a significant amount of hydroxytyrosol. As "nennenswert" 5 milligrams of Hydroxytyrosol per 20 grams of olive oil or more to apply.

Can you use olive oil for Frying?

Particularly heat-stable Oils that contain little polyunsaturated fatty acids. Also olive oil is one. Ideal for Frying, refined olive oil. Cold-pressed olive oil is more aromatic than refined, but also more expensive and a pity, therefore, for the Heat is. Because when Heated, the aromatic substances evaporate to a great extent.

Important: oils should generally not be to strong heat, as otherwise harmful products, such as Acrolein can form. Optimal Brattemperaturen between 130 and 140 degrees Celsius. When frying, the temperature should not exceed 170 degrees.

Rapeseed oil

What’s inside?

100 grams of rapeseed oil containing

  • between 50 and 70 grams of Oleic acid (a monounsaturated fatty acid),
  • 15 to 30 grams of linoleic acid (an Omega-6 fatty acid),
  • about 8 grams of saturated fatty acids and
  • 3 to 12 grams of alpha-linolenic acid (an Omega-3 fatty acid).

Is canola oil healthy?

Yes, because canola oil contains valuable polyunsaturated fatty acids and has a low content of saturated fatty acids.

Can you use rapeseed oil for Frying?

Rapeseed oil is suitable for Frying, Stewing and deep-frying.

Linseed oil

What’s inside?

Linseed oil is characterized by a very high content of Alpha-linolenic acid from: 56 to 71 grams of these Omega-3 fatty acid stuck in 100 grams of linseed oil. In addition, linoleic acid, Oleic acid and a low amount of saturated fatty acids.

Linseed oil is healthy?

Linseed oil is rich in polyunsaturated fatty acids and contains little saturated fatty acids. Therefore, it is generally a healthy fat. In addition, Flaxseed oil contains fatty acids that the body needs but can’t make. The linseed oil contained Alpha-linolenic acid , for example, is important for the Regeneration of tissues and also plays in the growth of a role.

Valuable for the body Alpha-linolenic acid is also because it can produce two other Omega-3 fatty acids: docosahexaenoic acid (DHA) and eikosapentaen acid (EPA). These serve as a building block for new cells. Much DHA is in the sheaths of nerve cells. In addition, these two Omega-3 fatty acids have a number of health-promoting effects: it can lower blood pressure and blood fat, reduce inflammation and dilate the blood vessels.

Caution: linseed oil is not the best source for DHA and EPA. The body can not form from the contained Alpha-linolenic acid, while EPA and DHA – but in sufficient quantity. Who wants to eat a healthy diet, should also include food to eat, the EPA and DHA in finished Form. These include especially fatty fish such as salmon and herring.

Can you use linseed oil for Frying?

Linseed oil is due to its high content of polyunsaturated fatty acids is not suitable for Frying.

Sunflower oil

What’s inside?

100 grams of sunflower oil include

  • between 48 and 70 grams of linoleic acid (an Omega-6 fatty acid),
  • between 27 and 40 grams of Oleic acid (a monounsaturated fatty acid),
  • 13 grams of saturated fatty acids and
  • 3 to 12 grams of alpha-linolenic acid (an Omega-3 fatty acid).

Sunflower oil is healthy?

Sunflower oil provides Vitamin E. However, its fatty acids composition is not optimal: It contains about seven Times more Omega-6 fatty acids than Omega-3 fatty acids. Experts recommend, however, not more than four times more Omega-6 fatty acids than Omega-3 fatty acids, since an Excess of Omega-6 fatty acids are inflammatory processes in the body promotes.

Therefore, you do not need to stress of sunflower oil from the dining plan. Who likes to eat sunflower oil, should only pay attention to the fact that he

  • a sufficient amount of Omega-3 takes fatty acids (from Flax, canola and/or fish oil) and
  • overall, still not a lot of fat to eat.

Can you use sunflower oil for Frying?

Sunflower oil is very well suitable for Frying.

Walnut oil

What’s inside?

100 grams of walnut oil contain

  • 54 to 65 grams of linoleic acid (an Omega-6 fatty acid),
  • between 14 and 21 grams of Oleic acid (a monounsaturated fatty acid),
  • 9 to 15 grams of alpha-linolenic acid (an Omega-3-fatty acid), and
  • up to 9 grams of saturated fat.

Walnut oil is healthy?

Walnut oil is sunflower oil rich in Vitamin E, but has a better fatty acid composition. Walnut oil varieties with low linoleic acid and high in Alpha-linoleic acid content, deliver approximately four to five times more Omega-6 fatty acids than Omega-3 fatty acids. This ratio of various polyunsaturated fatty acids to each other is ideal.

You may use walnut oil for Frying?

Walnut oil contains many poly-unsaturated fatty acids. Therefore, it’s best not to heat up considerably. Since it is quite expensive and aromatic, is it for Frying or deep-frying anyway, too bad.

Conclusion: vegetable oils are healthy

Adults should cover around 30 percent of your daily calorie needs with fat. The amount of unsaturated fatty acids should be about twice as high as that of the saturated. Who mostly vegetable and a little animal fat to eat, it will be easier for this recommendation to be adhered to. Because , unlike Butter or cheese, contain most of the vegetable oils are much more unsaturated than saturated fatty acids.

Only the requirement of certain Omega-3 fatty acids can not be alone with vegetable fat cover: the body with sufficient quantities of EPA and DHA supplied, you should regularly fish on the plate.

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*The contribution of “vegetable oils in Check: These varieties are released is the healthiest” of Onmeda. Contact with the executives here.