Although rape blooms yellow, it has black seeds. One of the healthiest oils in the world is crowded out of them. Unfortunately, rapeseed oil is not very much appreciated with us. It is a pity, because it reduces the content of bad cholesterol and promotes the preservation of youth.
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To produce a liter of oil you need up to 3 kg of this plant. Rapeseed oil does not enjoy the good reputation it deserves, for historical reasons. Once cultivated rape contained erucic acid harmful to health, but for 20 years now only non-zero varieties were grown in Poland. In addition, the improved oil is not a genetically modified variety! By the way, the composition of fats in rapeseed oil has changed in favor of the amount of health-enhancing oleic, linoleic and linolenic acids.
Rape oil – a source of unsaturated fatty acids
Vegetable fat, which is oil, we need because of the presence of essential unsaturated fatty acids – linoleic (omega-6) and linolenic (omega-3). The body needs them for good heart work and the functioning of the circulatory system, kidney function, skin condition. But he can not make them. Therefore, we must take care to deliver them in food. Oils are among the best sources of these substances. But the proportion between them is equally important. The most desirable are two parts of omega-6 to one part of omega-3. It is not easy to maintain such a proportion, because in the diet we have an excess of omega-6 in relation to omega-3. But the ratio of acids 21 is present in rapeseed oil. In popular soybean oil it is 71, in the famous olive oil – 101, and in eagerly bought sunflower oil – up to 1261. In terms of this proportion, rapeseed oil dominates over all others, with the exception of linen, which has more omega-3 than omega-6.
Hot or cold?
In stores we can choose from cold and hot pressed oils. The latter during the production process are additionally refined, i.e. cleaned. This is an important difference, because cold pressed oils should be used only cold (for salads, sauces, etc.), while pressed hot can be used for frying, cooking, baking, but also cold, for salads. This principle should be applied to all oils, including oil and rapeseed oil.
Rapeseed oil contains valuable oleic acid
Rape oil has one more advantage of oleic acid. It reduces the content of bad cholesterol (LDL) and improves the ratio of good (HDL) to bad. As much as 62 percent rapeseed oil is just monounsaturated oleic acid. In this case, the oil is better, which contains 75 percent. this acid. Linseed oil has 23%, soybean oil – 37%, sunflower oil – 18%.
Rapeseed oil has the least of all fats of saturated fatty acids
In addition to good fat, saturated fat, which increase the concentration of bad cholesterol, are also good in every fat. In this respect, rapeseed oil is the best, because it has the least (7 percent). Most of these fats are in coconut, palm and peanut oil. More saturated acids are oil (14%), soybean oil (14.7%).
Vitamins in rapeseed oil
In refined rapeseed oil, there are phytosterols (plant sterols) helpful in maintaining a good cholesterol level and polyphenols having antioxidant properties, and therefore anti-cancer and favorable for the preservation of youth. It also abounds in a set of fat-soluble vitamins
Vitamin E (19 mg / 100 g) capturing free radicals; it has more of it than olive oil and soybean oil (but the record holder is sunflower oil); the presence of this vitamin protecting against oxidation makes rapeseed oil stay fresh;
Vitamin K (150 μg / 100 g) necessary for blood clotting (oil, sunflower and linseed oil have less, and the record belongs to grapeseed oil);
Provitamin A (550 μg / 100 g), in this respect slightly soybean oil falls out, but olive oil has 15 times less.
Rapeseed oil is suitable for frying and salad dressings
Rapeseed oil can be used cold – for salad dressings instead of more expensive oil and mayonnaise. It is also used for sweet pastries.
Due to the large amount of monounsaturated acids, which have a high smoking temperature, it is suitable for frying, but short. When we fry a sea fish on it, we will provide omega-3 fatty acids from the two best sources – oil and fish. The dishes prepared on this oil absorb less (about 10 percent).