Polyunsaturated fatty acids Omega-3 and Omega-6 are called vitamin F. Its constant shortage leads to vascular diseases (from sclerosis to infarction), decreased immunity, liver diseases and joints. Excess fat overloads the pancreas and liver. But absolutely necessary 25-30 grams (this is about 2 tablespoons) must be added to your daily diet. However, all these remarkable properties are fully inherent only in unrefined oils. Therefore, a good housewife in the kitchen always has two oils: on refined and deodorized it fries and extinguishes. Unrefined oil is used in salads, sauces and other dishes.
How to make vegetable oil
To obtain unrefined vegetable oil of hot pressing, the seeds are first heated, then go under a mechanical press. This oil is cleaned only from mechanical impurities. Mud sediment on the bottom of the bottle is not harmful to health, as many people think. It contains useful substances for the body - phospholipids, which are part of the cell membranes. Cold pressing oil before pressing does not heat up and is considered the most useful, however it is poorly stored. Refined oil goes through an alkaline treatment. Transparent, without sediment and sediment, it has a weak color and taste. Noxious substances have been removed from it. But, unfortunately, along with useful. Refined vegetable oil is often enriched with synthetic vitamins.
To obtain a deodorized oil, it is treated with dry steam at a temperature of 1700-2300 ° under vacuum and with organic solvents, usually hexane. As a result, oil is completely "depersonalized" - deprived of taste and smell. Vegetable deodorized oil is of two brands - "D" and "P". Mark "D" is considered environmentally friendly, since it does not contain traces of organic solvents. It is recommended for children and diet food. The use of hexane-free technologies is usually given information on the label. But even after passing through all the stages of purification, vegetable oils retain the main thing for which they are vitally necessary to consume - polyunsaturated fatty acids (PUFAs).
Types of popular vegetable oils
The most valuable of the vegetable oils is olive oil. It contains the largest content of essential polyunsaturated fatty acids. In addition to olive, on the shelves of markets and shops you can always find sunflower, soybean, corn, rapeseed oil. And also sesame, palm and other oils.
Olive oil is best kept in a "warm" refrigerator. In the cold in natural olive oil (anyway, refined or not) white flakes are formed, which disappear at room temperature. This is a sure way to distinguish real olive oil from counterfeits and surrogates. The oil of the best varieties is light or golden yellow. Grades have a greenish tinge. In a row of vegetable oils, olive oil occupies a special position. In addition to polyunsaturated fatty acids, it contains monounsaturated acids, which provide prevention of atherosclerosis.
The high popularity of sunflower oil is probably associated with the recognition of its Russian Orthodox Church as a lean product. Physiologically, it is very active and also rich in polyunsaturated fatty acids.
Soybean oil is best for children and diet food. Since it contains valuable substances, such as lecithin, necessary for the formation of the central nervous system and the visual apparatus. Soybean oil is similar in composition to fish fats. In addition, this oil contains a record amount of vitamin E. Polka most of the soybean grown (and, by the way, corn) belong to genetically modified foods, some people avoid this kind of oil. And completely in vain! Potential hazards are mainly soy products containing a protein molecule.
Rapeseed oil is particularly widely used in the food industry. It is used for cooking margarine products, canned food, mayonnaise and sauces. Rapeseed oil should not be neglected in the home kitchen. This oil tolerates heat, and is therefore more suitable for frying and deep-frying. But fried one can not get too involved with anyone. Especially people who have even the initial manifestations of arteriosclerosis of the vessels, who are not in order liver, there is an excess weight of the body.
Corn oil for sale comes only in a refined form. It has no special advantages over sunflower oil. However, it contains a large number of useful concomitant substances (vitamins and trace elements), due to which it enjoys deserved popularity all over the world.
Sesame oil , it is also called Sezam, it has a wonderful taste. Therefore it is great for salads. This oil is very popular in Chinese and Japanese cuisines. Shredded sesame seeds are called tahini oil, from which halva is made.
Mustard oil is an excellent antibiotic. It has bactericidal properties, so it is indispensable for conservation, the production of canned fish and bakery products. Bread, baked with mustard oil, for a long time does not become stale, very lush, fragrant and appetizing.
Palm oil is the least valuable of vegetable oils and the cheapest. It is solid in consistency and looks like pork fat. That is why it is widely used in a number of countries in the East where, for religious reasons, pork is not consumed. Some manufacturers of confectionery for the sake of economy add palm oil in sweetness, that taste and quality does not improve.
Types of rare vegetable oils
On the shelves of large supermarkets you can find quite exotic oils. Each of them is useful in its own way for the body. Cedar oil is unique in the content of biologically active substances. It improves the vision and composition of the blood. Pumpkin oil favorably affects the gastrointestinal tract, kidneys and liver. Grape seed oil contains a huge amount of antioxidants, prevents aging of cells.
Flaxseed oil is one of the most valuable and useful. In Russia, flaxseed oil has been known since ancient times as "king-butter"! It nourishes the brain, normalizes fat metabolism, favorably affects the vessels, the gastrointestinal tract and the nervous system. According to the content of polyunsaturated fatty acids, linseed is superior to all other oils. Only 1-2 tablespoons provide a full daily requirement for them. Flaxseed oil is very important for vegetarians and people who consume a little fish. In terms of PUFA content, it exceeds fish oil! However, this oil is easily oxidized, does not tolerate heat treatment and has a very limited shelf life. In addition, linseed oil differs in a peculiar taste, which is not to everyone's liking.
Therefore, whenever possible, include in your diet various oils. After all, each is valuable in its own way! Thus, you will provide your body with a balance between Omega-3 and Omega-6 polyunsaturated fatty acids, which is very important for maintaining health. When storing vegetable oils, remember that all oils have three common enemies: light, heat and air. These elements enhance the oxidation process. Therefore, never hold the oil near the stove, in the light and in an open bottle. Thanks to the content of essential polyunsaturated fatty acids (PUFA) in vegetable oils, they are extremely useful for our body.