Nuts – natural source of oils

You do not need to talk much about why you should eat nuts. They are a rich source of oils, vitamins, minerals and protein. Together with vegetables, fruits and seeds should be included in our daily diet. It’s hard to choose the ones that are the best, the varieties of nuts are many, and including each of them in your menu brings many benefits.

1. Walnuts
2. Almonds
3. Hazelnuts
4. Cashews
5. Brazil nuts
6. Pistachio
7. Coconuts
8. Peanuts
9. Summary

1. Walnuts

On the basis of many studies, it can be concluded that walnuts on the background of other nuts are characterized by the highest content of polyunsaturated fatty acids. It is not without reason that the walnut looks like a brain. One of the advantages of nuts is their beneficial effect on the functioning of this body. In addition, the high omega-3 content promotes the prevention of, among others, cardiovascular diseases and inflammatory diseases.

Consuming nuts allows you to deliver large amounts of vitamin B1, which improves the metabolism of carbohydrates, as well as vitamin B6, necessary for the synthesis of proteins and folic acid. That is why they are especially recommended for pregnant women. According to the researchers, consumption of walnuts in the amount of 30-40 g / day may improve the functioning of our body, so it is worth to include nuts in our daily menu.

Nutritionally, walnuts are a source of vitamin E, manganese, phosphorus, magnesium, calcium and potassium. They soothe the nervous system and concentration, have strong antioxidant properties, alleviate menstrual discomfort, improve muscle excitability, condition of the bones, as well as libido. The nuts also contain a large amount of the amino acid L-arginine, which is used to synthesize nitric oxide in the blood vessels and is responsible for their extension.

2. Almonds

They should be in our daily diet, because of all the nuts contain the most vitamin E, which is a powerful antioxidant that protects cells against aging and the influence of cancer factors. The vitamin B2 contained in them affects carbohydrate metabolism, that is why almonds can be a good source of energy for athletes.

100 g of almonds provide approx. 21 g of vegetable protein. In addition, almonds are full of other nutrients such as manganese, magnesium, potassium, calcium, iron, zinc, phosphorus and copper. Copper is essential in the synthesis of hemoglobin, it is also a component of many proteins and enzymes responsible for cellular respiration. Almonds contain a large amount of an amino acid called histidine, the increased supply of which is essential for children – almond milk will be a good alternative to cow’s milk.

3. Hazelnuts

They are a valuable source of, above all, potassium, phosphorus, calcium and magnesium. Immediately after almonds hazelnuts are the best source of vitamin E. High content of monounsaturated fatty acids in them has a positive effect on lowering the LDL cholesterol fraction (so-called bad cholesterol) and raising the HDL fraction, so-called good cholesterol. It is also worth mentioning that hazelnuts are rich in quercetin – a flavonoid that helps, among others, in the fight against heart disease, diabetes, viral infections or sight problems.

4. Cashews

Of all nuts, they contain the least fat, thanks to which they are less caloric, which is important especially for people using low-energy diets. Their presence in our diet will ensure the supply of such ingredients as potassium, phosphorus, magnesium, sodium, calcium, iron or zinc. Cashews are widely used, including they are a very important component of people who have turned to veganism. They are a substitute for dairy products (they are a component of vegan cheese), thanks to which they will be perfect when preparing a vegan cheesecake.

5. Brazil nuts

They are rich in selenium – an element with antioxidant properties that fight free radicals. Research is being conducted to use it in the treatment of cancer treatment. The selenium content in 100 g of Brazil nuts is estimated at around 50 μg. Therefore, the consumption of one nut per day will cover the daily demand for this element! In addition, the consumption of Brazil nuts increases the body’s share of ingredients such as magnesium, copper, B vitamins, zinc, calcium, potassium, iron and phosphorus. Brazil nuts are also credited with beneficial effects on the heart and immunity. They also help control diabetes.

6. Pistachio

They contain a large amount of protein (about 20 g per 100 g of product). They are the only ones that contain carotenoids – lutein and zeaxanthin, which have a positive effect on the eyesight. They contain the most potassium of all nuts, therefore (of course unsalted) their consumption is recommended for people suffering from hypertension. They are rich in vitamins B1, B6 and vitamin K, which affects blood clotting.

Among other ingredients that can be found in pistachios, potassium, phosphorus, iron, zinc, copper, manganese, vitamin C and E are exchanged. Pistachios are an ideal snack for people who are at risk of developing, among others for diabetes, metabolic syndrome or heart disease.

7. Coconuts

The pulp contained in them is rich in saturated fats. Animal fat is different in that it contains medium-chain fatty acids and virtually no cholesterol. The lauric acid contained in the coconut has strong antiviral, antifungal and antibacterial properties. They are also easier to digest and provide a quick source of energy. Coconut also contains pregnenolone – a substance that is a powerful antioxidant. It is difficult to find a fresh coconut in Poland, but you can use equally valuable ingredients – milk, shavings, oil or dried petals.

8. Peanuts

Peanuts (peanut) among all nuts contain the largest amount of protein (25.8 g per 100 g of product). Therefore, it is not without reason that they are included in the legume seed family.

In their composition is also the most vitamin B3, which takes part in the metabolism of carbohydrates and positively affects the condition of the skin.

In addition, peanuts are a valuable source of fiber, fat (mono- and polyunsaturated fatty acids) of potassium, calcium, magnesium, zinc, vitamin E or folic acid. It has also been shown that the consumption of peanuts has a beneficial effect in cases of weight control, prevention of Alzheimer’s disease and heart disease, as well as inhibition of cancer cells development.

9. Summary

This is not all kinds of nuts, of course, but the tastiest, most valuable and easily available ones. They can be eaten raw,

in the form of peanut butter, you can also prepare milk from them. Although the tastiest are roasted, in this form you can eat them from time to time, because the heat treatment negatively affects the fats contained in them, and yet we want to draw from them the best!


Ciemniewska-Żytkiewicz H. et al., Nutritional value of nuts and their importance in diet, Postępy Techniki Przetwórstwa Spożywczego 2014, 1, 90-96.

Stróżyk A., Pachocka L., Nuts as an important component of athletes’ diet, Problems of Hygiene and Epidemiology 2016, 97 (4), 328-334.

Sikora E., Liszka P., Nutrients and non-nutrients in raw and processed peanuts (Arachis hypogea), Bromatologia and Toxicology Chemistry 2011, 44 (4), 1047-1053.

Marciniak-Łukasiak K., The role and importance of omega-3 fatty acids, FOOD. Science. Technology. Quality 2011, 6 (79), 24-35.

Mikołajczak N., Mineral components in nuts found in student mixtures = Minerals in nuts which are components of Trail Mix, Journal of Education, Health and Sport 2016, 6 (9), 832-840.

Majewska K. et al., Selected Physical Properties of Mature Walnut Fruits, Acta Agrophysica 2003, 2 (3), 597-609.

Borecka W. et al., Walnut (Juglans regia L.) – a natural source of health-promoting food ingredients, Science. Nature. Technologies 2013, 7 (2), 1-7.
United States Department of Agriculture Agricultural Research Service, (9/10/2018).

Manolas S., SUPERFOOD, or how to treat yourself with food, Warsaw 2017, 115, 112, 110, 120, 117, 106, 125.

Health & Beauty Healthcare

Sucking oil – a way to health and beauty

Sucking oil contrary to appearances is not a new trend – this technique was known in Ayurvedic medicine before the era. Formerly, medicine believed that rinsing the mouth with oil can accelerate the processes of cleansing not only the oral cavity, but also the whole organism. Let’s check how sucking oil positively affects health and beauty. 


Here you can find supplements supporting your health – CLICK 


The importance of oral health for the body 

The role of the oral cavity in the health of the whole body is definitely too little. In it you can find a whole lot of bacteria and generally microbes that spread throughout our body. The decontamination of the mouth should enter our habit, because brushing alone is not enough. Between our teeth and in the mouth itself, a lot of harmful bacteria are deposited; we can not suffer from various internal illnesses. As you can see, taking care of teeth hygiene is definitely not enough to protect the body against diseases. 

Why sucking oil? 

The suction of the oil is bactericidal. When we pour it and suck it in – we strain it, we pull out the microorganisms that settle in the mouth. For the results to be satisfactory, oil suction should be performed for about twenty minutes. In order to avoid wasting time, during sucking you can do not need to say morning activities – take a shower, prepare a breakfast, read or clean up. The oil should be sucked on an empty stomach, before sucking we do not wash the tooth with toothpaste, you can rinse the mouth and teeth with water. After finishing the ritual, the oil should be spat out – we have to get rid of the microbes that are losing it. Then rinse your mouth thoroughly to eliminate residual toxic oil – you can do it with a good quality salt solution (eg Himalayan salt or other unpurified solution) or a solution of hydrogen peroxide, then brush your teeth. What oil to suck? The best for coconut oil, you can also use sesame oil, some also reach for olive oil. The oil must be unrefined / cold-pressed and preferably bio (organic). Coconut oil has a solid consistency, so you have to scrape it with a spoon or even a knife, when you start rinsing the cavity, dissolving in the mouth. In the summer, when it is warm, the oil will dissolve in the packaging – you do not have to worry about it, because it does not lose any of its health properties in any way. How much oil to suck? Just half a tablespoon, it is optimally a spoon (in the case of solid coconut oil it can be an amount that corresponds to the amount of liquid oil). The treatment should be used for at least one month; you can turn it on for longer. 

The advantages of oil suction 

1. Protects against gum problems – thanks to deep cleaning of the oral cavity. 

2. Prevents the formation of caries. Sucking oil eliminates much more microbes responsible for caries, getting into deep pockets within the teeth and into some areas around the root canals. 

3. It works on the respiratory system – it protects the sinuses from recurrent infections and the throat from bacterial diseases. In addition, it improves the work of the bronchi and has a soothing effect on tonsillitis. 

4. Provides whiter teeth and fresher breathing because it reaches where we can not reach using only a toothbrush and dental floss. 

5. The gums become harder and stop bleeding. 

6. Relieves migraines, headaches and jawache. Sucking oil can significantly improve the well-being of people who are struggling with chronic migraines. There are cases of people whose migraines have completely disappeared after using the oil treatment. 

7. Detoxification of the body. Harmful bacteria living on the teeth and in the mouth can continuously poison the whole organism through saliva and blood (they secrete toxins that are distributed through saliva and blood), for example Streptococcus mutans bacterium. 

8. Significantly improves the condition of people with asthma. 

9. It positively affects the condition of our skin. Due to the fact that we remove bacteria from the body, as well as the toxins produced by them, we can notice an improvement in skin condition, especially in people struggling with acne, psoriasis and inflammation of the skin. 

10. Supports the endocrine system. The smaller effect of microorganisms on the body positively influences, among others to the thyroid and reproductive system. If the body is not attacked from the outside, nothing disturbs its hormonal work, thanks to which we feel better. 

When you choose oil, be sure that it is unrefined. Why? Unrefined oil (eg coconut) has an antibacterial effect. Refined oil is completely purified remains neutral to the body during sucking. 


You can read also: Rapeseed Oil – Good or bad? 4 myths about rapeseed oil.


Avocado oil – properties and application

Avocado is a stone fruit tree that grows in the tropical forests of Central America and Mexico. Avocado contains 15 to 50% fat, thanks to which it has been used in the production of oil. Unlike other oils, avocado oil is pressed from the flesh, not from the seeds of the fruit. The cold-pressed oil has a high content of monounsaturated fatty acids. 

The high content of health-promoting fatty acids, vitamins and minerals has made avocado oil more and more popular. In addition to the use in gastronomy, the properties of avocado oil are also used in cosmetology. So what determines the health properties of avocado oil and how can it be used? 


Here you can find healthy fats – CLICK 


The composition of avocado oil 

Unrefined cold-pressed avocado oil contains about 70.5% of monounsaturated fatty acids – most of which are oleic acid (the dominant acid from the more well-known oil – olive oil), about 13.5% polyunsaturated fatty acids – most of which are omega-6 fatty acids and about 11.5% saturated fatty acids. Avocado oil is also a rich source of vitamin E. It is also characterized by a high content of phytosterols and healthy squalene. 

Health properties of avocado oil 

Due to the content of large amounts of mono- and polyunsaturated fatty acids, avocado oil positively affects the circulatory system. It improves the lipid profile, lowering the total cholesterol and LDL cholesterol levels in the blood and causing an increase in the concentration of good HDL cholesterol. It contains large amounts of the mentioned phytosterols, which compete in absorption with food cholesterol in the gastrointestinal tract. Avocado oil strengthens the walls of the arteries and helps maintain normal blood pressure. 

Avocado oil has antioxidant activity due to the presence of a large amount of antioxidants, including vitamin E. A spoon of avocado oil (about 15 ml) covers 13% of the daily requirement for this vitamin. Antioxidants prevent the harmful effects of free radicals, thus protecting against the formation of cancerous lesions, inflammations and aging of the body. 

Avocado oil is also used to treat arthritis. It reduces the pain and stiffness of the joints. 

Avocado oil has also been used in the treatment of skin diseases. Vitamin E, unsaturated fatty acids and antioxidants help in the healing of wounds and irritations. Avocado oil can be used as an aid in the treatment of psoriasis and eczema. Additionally, it moisturizes and smoothes the skin, prevents aging, supports acne treatment and can also be used as a natural sun filter. It also prevents excessive water loss from the skin. Due to its composition, it is perfectly suitable for oiling high and medium porous hair. 

The use of avocado oil in the kitchen 

Avocado oil has a nutty, characteristic aroma and flavor, and a dark green color reminiscent of olive oil. Unrefined, cold-pressed oil finds use as an addition to salads and dressings. It is also a substitute for traditional butter as an addition to bread. It is often used for the preparation of marinades from fish and meat (poultry, beef, pork). It is also used as a replacement for olive oil, from which fresh pesto to pasta and traditional Italian ravioli are prepared. The cold-pressed avocado oil has a very high smoke point of -249 ° C, however, the content of unsaturated acids, like olive oil, is recommended only for short-term frying. 

The use of avocado oil in cosmetics 

Avocado oil is often used in skin care as a natural replacement for body balms and creams. It helps regenerate and nourish the skin of the body and face. It protects against free radicals, thus preventing skin aging and the formation of inflammatory processes. It also allows you to regenerate and nourish damaged hair. It can be used for the care of all skin types – dry, mature and sensitive and oily. It can relieve irritation and acne symptoms. It also works well as a natural sunscreen, and also helps to regenerate and moisturize irritated skin after sunbathing. 


You can read also: That ugly fat!


Ranking of the best frying fats

Frying is a process in the course of which many compounds harmful to our health may arise, hence the use of this cooking technique is usually discouraged for preparing meals.

Due to the extremely attractive taste and aroma of dishes prepared in this way, few people are able to completely give up eating fried dishes, so it is important to know how to fry, to reduce the formation of undesirable substances to a minimum. The appropriate selection of fat used for heat treatment is a key issue in this context. In one of the previous articles, I mentioned fats that are absolutely not suitable for heat treatment. This time I will give some attention to fat products that are worth using for frying. 


Here you can find healthy fats – CLICK 


Coconut oil is excellent even for long-term frying at high temperatures.

At room temperature, it has a solid form, which is associated with a very high proportion of saturated fatty acids, which, due to the lack of double bonds, are thermally stable and, unlike unsaturated fats (whose coconut oil contains traces), does not oxidize during frying. Saturated fats contained in coconut oil are largely medium chain fatty acids (MCT) that do not show any tendency to influence prognostic indicators of cardiovascular disease risk such as the ratio of total cholesterol to high density lipoprotein (HDL) fractions. The advantage of coconut oil is also the lack of cholesterol, which can undergo undesired oxidation during thermal processing. 

Clarified butter is a type of fat that is obtained by heating butter over low heat and removing scum accumulating on its surface and sediments that appear on the bottom (this process is called clarification). The final product is characterized by a high fume temperature, contains a significant amount of saturated, moderately monounsaturated and low polyunsaturated acids, making it resistant to high temperatures and is even suitable for long-term deep frying. In contrast to conventional butter, it practically does not contain lactose and casein, which significantly enhances its functional properties. Dishes prepared with its use gain a pleasant, desirable, buttery aftertaste. The disadvantage is the presence of cholesterol, which does not tolerate well the effect of high temperature and is susceptible to oxidation. 

Lard is an extremely underrated source of fat, while it has quite universal properties that makes it suitable for both heat treatment and raw eating, and at the same time it is ridiculously cheap. In lard, monounsaturated acids (55% oleic acid) predominate, and among the saturated acids a significant part is stearic acid, which does not adversely affect prognostic indicators of cardiovascular disease risk such as the ratio of total cholesterol to high density lipoprotein (HDL). Lard excellently tolerates the effect of high temperature, due to the low content of polyunsaturated acids, which, however, is higher than in butter and coconut oil and on average is about 10%, and some sources indicate that due to the type of industrial feeds it can be even greater.


You can read also: What oil is the healthiest for frying?


Myths about butter

There are many different theories on the harmfulness of butter.

A large part of them is simply not true. For the purposes of this article, I allowed myself to make a brief review of the prevailing stereotypes about butter, choosing the six most popular myths. 


Here you can find healthy fats – CLICK 


There are theories that say that today’s counterparts to traditional food products have no value other than energy. Fruits no longer contain vitamins, milk – calcium, and butter are only saturated fats and cholesterol. Although it is a fact that butter obtained on an industrial scale is different from the butter prepared in a traditional farm, it still contains valuable for our health ingredients such as vitamins A and D, butyric acid inhibiting the multiplication of mutant cells or conjugated linoleic acid showing anti-sclerotic and anti-carcinogen action. 

Actually, the butter contains mainly saturated fatty acids and it is believed that high intake of them may be harmful to the circulatory system. It is worth knowing, however, that in scientific research, it is increasingly indicated that the consumption of saturated fat is not an independent risk factor for cardiovascular diseases. Similarly, it is also worth knowing that some of the fats contained in the butter are monounsaturated acids, medium chain acids, or the previously mentioned conjugated linoleic acid (CLA) and butyric acid. 

Although there are high-quality soft margarines on the market, most products of this type are not particularly suitable as a permanent menu item. Why? The reason lies in the trans fatty acids of industrial origin present in margarines, which prominently promote cardiovascular diseases and disorders of the insulin-glucose economy, and impair the metabolism of polyunsaturated fatty acids. All margarines containing hardened (hydrogenated) vegetable fats are an abundant source of these fatty acids. 

Although conventional butter (extra butter, butter), should not be heat treated, there is a great alternative in the form of clarified butter, with which you can safely heat. The fats contained in clarified butter are unlike most vegetable oils resistant to high temperature and better than corn or sunflower oil, they tolerate even long-term frying or baking. 


You can read also: The role and qualities of fat in the diet




Lipids are a group of natural organic compounds soluble in organic solvents and not soluble in water. 

They play a very important role in our body, but not everyone realizes how important. 

The list of their properties and functions is extremely extensive, I will cite only a few. 


Here you can find healthy fats – CLICK


Fats are important components of biological membranes, nervous tissue, they are an important element that is part of many hormones, cholesterol and important substances inside cells. In addition, fats play a protective role in our body 

-insulation (protect against heat loss), 

– keep internal organs in a fixed position, preventing their displacement, 

– they protect them from mechanical injuries. 


As I wrote earlier, these are just a few of their functions that they perform, but on their basis we can state that without their participation our body could not exist. 

Lipids are the most caloric nutrients of all (1g – 9 kcal). They improve the taste of our dishes and create a feeling of fullness between meals. 

In addition, fats found in natural foods contain fat-soluble vitamins and essential fatty acids. 

The average fat requirement (according to the study) varies between 15 and 30% of the total caloric demand. 


Specific fats are composed of 3 molecules of fatty acids and one molecule of alcohol – glycerol. A fatty acid molecule consists of an even number of carbon, hydrogen and oxygen atoms. Depending on the type of fatty acids forming a given type of fat, you can distinguish between saturated, monounsaturated and polyunsaturated fats. Saturated fatty acids do not have double bonds in their composition, monounsaturated acids have one such bond, whereas polyunsaturated fatty acids have two or more. 

Saturated, monounsaturated and polyunsaturated acids can be formed in the human body. However, there are polyunsaturated acids that the body can not produce, and so they must be supplied from food. They carry the name of the essential unsaturated fatty acids. These include linoleic acid and α-linolenic acid and other compounds belonging to their families (eg eicosapentaenoic acid – EPA, docosahexaenoic acid – DHA). 



So much for the introduction. 

In the following, I would like to present the issues that are most often addressed. 

1.) Food fat = fat gain – so many people think. 

First of all, we have to realize that the growth of body fat corresponds to a positive energy balance, not the presence of fat itself. 

This issue also applies to reduction cycles. We think that by eliminating fats we will achieve a faster effect. Therefore, fats are replaced with carbohydrates, thus depriving the body of a nutrient that is extremely important as mentioned above. 


When comparing fats with carbohydrates, carbohydrates have a greater tendency to build spare fat. Why? 

Well, excess carbohydrates (glucose) goes to fat cells, where it converts into the active form of glycerol. For the construction of fat cells, fatty acids are needed in addition to glycerol, which in the case of excess carbohydrates may also come from them. Therefore, excess carbohydrates will always turn into fat tissue. 

Foods rich in fat, of course, also affect the growth of fat, but not to the extent of carbohydrates, because the fat of fat can provide fat cells only fatty acids (glycerol supplied by fats is not activated by our body). 

In addition, with a diet rich in carbohydrates, and also low in fat, the body increases the synthesis of fatty acids. 

So let’s remember not to combine too much fat with carbohydrates (especially saturated fats) because it does not have a beneficial effect on our body composition and is not healthy. 


2.) Another issue is what fats should I include in my diet and where can I find particular types of fatty acids? 

When choosing fats for our diet, we must remember their appropriate proportions (more on below). A frequently asked question is also the question whether to choose animal or vegetable fats. Due to the right proportions, we must consider both the first and the second in the diet. 

These fats differ mainly in the type of fatty acids and the content of vitamins. In animal fats (except for fish fats) mainly saturated fatty acids occur, whereas in vegetable fats unsaturated. In some animal fats – milk and fish – there are vitamins A and D that are not found in vegetable fats. Vegetable fats, on the other hand, contain vitamin E, which is found only in small amounts in animals. 


In my opinion, we should include in our diet first of all 

– as a source of fatty acids saturated with natural butter, coconut oil, lard (about which more when frying), 

– as a source of monounsaturated fatty acids extra virgin olive oil, rapeseed oil with a reduced content of erucic acid (Canola), 

– as a source of fatty acids polyunsaturated fish oil, linoleic oil, walnut oil, pumpkin seed oil. 


We should also remember that a large part of the fats we eat are invisible fats, i.e. those that form part of such products as meat, fish, eggs and dairy products. 


3.) What should be the proportions of fatty acids in my diet? 

Regarding the ratio of saturated fatty acids to monounsaturated and polyunsaturated fatty acids, their proportions should be 1/1/1. This proportion, contrary to appearances, is easy to keep choosing from the products I mentioned above. 

However, when it comes to the proportions of omega 3 to omega 6, the matter is not so easy. The proportions should range from 15 to 11 (preferably 11). The case is not so easy because omega 6 is the dominant product in the vast majority of products. To meet the proportions given by me, add oil, omega 3 capsules to your diet, and oily fish is a rich source of omega 3. 

Remember also that the intake of essential fatty acids (EFAs) must be related to the appropriate intake of vitamin E (tocopherol – an antioxidant) to control and reduce antioxidant. For every 1 g of EFA, 0.4 – 0.6 tocopherol should be used. 


4.) Should you include margarine in your menu? 

Margarine is a fat with a solid consistency at room temperature for the production of which vegetable oils are used. Vegetable oils, as you know, have the consistency of liquids, so they must take appropriate processes to change this consistency into a solid one. This process is called the hydrogenation process. It involves saturation of double bonds with hydrogen. This process takes place at elevated temperature, pressure and in the presence of catalysts. These conditions are radically different from those that occur in our bodies. As a result of hydrogenation, vegetable oils are deprived of all ingredients such as vitamins, carotenoids, tocopherols, whereas omega 3 and 6 fats are transformed into hydrogenated trans fats. 

Trans-isomers increase the level of insulin in the blood, allow the flow of foreign substances into the interior of the cells causing them to mutate, increase cholesterol levels in the blood and disrupt the body’s immune processes. They may also act unfavorably on the fetus. 

Taking the above into consideration, one should strive to reduce the content of trans isomers not only by eliminating margarine but also by eliminating from their diet such products as fast food, chips, powdered soups, sweets. 


4) Frying – another frequently discussed topic. 

It is a heat treatment process based on heating the food in a fat environment, which leads to increased calorie content. During frying, many unfavorable compounds are formed. One of them are peroxides, which are the result of free radicals decay. During frying, oxidation of vitamins also takes place, and fatty acids are transformed into toxic substances. As we can see the frying process is an unfavorable process and we should strive to eat as little fried products as possible. However, if we decide to fry, we should pay attention to it 


– the amount of fat used for this process was as small as possible, 

– the duration was as short as possible – in the conditions of short frying, oxidative changes are just started, 

– pour the fat used, 

– do not let it burn, 

– take care of the proper temperature of the fat used (too low tempertaura causes fat to penetrate, too high formation of toxic compounds), 

– take care of the right type of fat. 


Regarding the type of fat, oils with a high content of polyunsaturated fatty acids are best used raw, without heating. Do not use them for frying because of the content in them, the large number of double bonds, to which oxygen joins, causing the hydrotherapy. The more double bonds contain fatty acid, the faster the setting process takes place. 

Also, butter should not be used for frying, because under the influence of high temperature the fat contained in it is decomposed very quickly to produce harmful substances (eg acrolein, free radicals).

The relatively short-term heating is suitable for oils with a lower content of polyunsaturated fatty acids, e.g. rapeseed oil, olive oil. 

Lard is suitable for heat treatment even at high temperatures. 

The usefulness of individual fats for frying can be confirmed by their smoking temperature – this is the moment when the product begins to degrade and release carcinogens under the influence of the temeprture. 

The temperature of smoking of some fats (degrees C) 

– palm oil – 240, 

– animal fat – 220, 

– olive oil – 210, 

– soy milk, sunflower – 170, 

– a grape seed, corn – 160, 

-marargine – 150, 

– butter – 110. 

The ideal temperature for frying is about 180 degrees C. 


You can read also: The role and qualities of fat in the diet



What Poles know about oil and its use in the kitchen

Poles for frying usually use oil or olive oil (81% of indications) – according to the Omnimas * study carried out by TNS OBOP. They are much less likely to reach such fats as lard (33%), margarine (28%) or butter (11%). 

Sunflower oil is the most frequently used fat.

Almost every third Pole (32%) uses it for frying, although oils containing polyunsaturated fatty acids under the influence of high temperature are easily oxidised and should be used only for salads / salads (cold). 


Here you can find healthy fats – CLICK 



Among Poles the most popular is oil described as universal (mentioned by 48% of respondents as the most commonly used type of oil). Next in order are fats such as sunflower oil (22%), rapeseed oil (21%), olive oil (6%) and soybean oil (2%). All types of oils are used both for salads / salads (cold) and for frying (hot). 

1% of respondents do not consume / use any kind of edible oil, and 4% do not know what kind of oil is used in their home.

The study also shows that most of us, contrary to the culinary art and the principles of healthy eating, supplement the fading fresh oil during frying. At the same time, the same number of people (77%) know that you can not use the same cooking oil several times. 

Over half of the Poles surveyed (57%) are also wrongly convinced that the oil contains cholesterol. However, only 41% know that for health reasons, oils are recommended for people with elevated cholesterol levels in their blood. 

In addition, 45% of respondents mistakenly say that all oils are suitable for frying dishes. 

Interestingly, the Poles do not know that native rapeseed oil belongs to the group of oils with similar properties as “Mediterranean olive oil. Only 32% of respondents knew that rapeseed oil is its Polish equivalent. 

The study was carried out as part of the Omnimas study on 5-7 June 2004 on a representative group of 1003 residents of Poland over 15 years of age.


You can read also: Coconut oil and cholesterol


Other oils

For some time now, I have been intending to write art. about other oils that are hardly known or at all. I write about them, because for a long time I am on low-carbach and I like sometimes to think and experiment. I hope you like it, the oils I tried to add my own commentary. Remember that the oils presented below are such delicacies that are lacking in our rigid diets. And the mods asked for some interesting articles, so I hope it will be useful. 


Here you can find healthy fats – CLICK



Pumpkin seed oil 

(cold pressed) 

It stimulates prostate prostate function, it is often used for people with prostate or to prevent it. And it’s not just about oil. but about the pumpkin itself, which is used in prostate prevention drugs. It is useful in steroid cycles in combination with, for example, saw palmetto. 

Pumpkin seed oil regulates the level of cholesterol in the blood thanks to if I’m not mistaken Squalnie. It also contains vitamin E (circulatory system, among others) vitamin B (effect on excitable tissues) Selenium (helps in the treatment of urinary tract) and Citrulin, which is an amino acid helping to rebuild ammonia. The oil is dark green – a very dirty shejker, I had to put in a lot of effort to wash it. The taste is quite specific, according to my feelings, it is similar to peanuts – very tasty imoho. 

The fats contained in pumpkin seeds are about 80% unsaturated, of which about 50% are multi-unsaturated. So in terms of fatty acids it looks very similar to Olive and even slightly ahead of it in the amount of polyunsaturated fatty acids. 

In addition to the aforementioned vitamins, there are also minerals such as lime, iron, magnesium, copper, zinc and other vitamins like b1, b2, b6 and probably vitamin D. 

It is a high price, but the oils I will present here are not cheap. And every diet should be varied, I eat it myself, every now and then 30gr. For sure it will be more often used by me for a certain cycle. 


Cannabis Oil 

(cold pressed) 

You must have been a little surprised, and you are not surprised at all, I used to read a lot about cannabis, cannabis, etc. But I did not know that such oil exists. The first case is very expensive oil. 

In general, it looks like it is a rich source of unsaturated fatty acids, which amounts to about 80%. It is also a rich source of Omega-3 fatty acids, unfortunately I have not found it, but it is very similar to the amount found in linseed oil. It has a very positive effect on decreasing this bad cholesterol, lowering blood pressure, acting against stress, lowering the level of triglycerides. That is, it has a beneficial effect on the cardiovascular system. Eaten cold, like linseed oil, which should not fry. Oils containing Omega-3 are very resistant to temperature. Cannabis oil also affects the skin very well, as a typical care cosmetic. 

As for the taste, I personally liked it very much. It is my 1 oil which I do not need to combine with protein or other breasts to eat it. As for the dark color as most oils rich in O-3, therefore, stored rather should be in dark places (notice that bottles of oils rich in O-3 are primarily dark, because O-3 are not very resistant to light) 

Hazelnut oil 

(cold pressed) 

It is one of the oils that have over 85% unsaturated fatty acids, as you know, unsaturated fatty acids affect very well, the cardiovascular system, in addition, it reduces the level of bad cholesterol and blood pressure. In addition to edible properties, this oil also has a lot of benefits for our skin. Its main advantages are skin care, moisturizing our skin. It is widely used in the cosmetics industry. The taste is almost identical to the nut itself, for me this oil was perfect for salads, it killed the onion flavor in part. 


Peanut oil 

(cold pressed) 

There is one of the few oils I will present to you in this post, on which you can fry, shortly lasting. It can be heated to approximately 140C. The taste qualities of this oil are probably the most memorable. The meat is topped with oil (previously baked or fried on blood), it tastes great. The amount of unsaturated fatty acids is similar to olive oil or sesame oil (more of which will be) It contains vitamins D and A. However, you should choose oil from certain companies, which is often counted with a larger expense. Why? Because, it is often like a peanut not cleaned up completely, which causes allergies. Remember that peanut is a legume plant similar to soybeans Recently, in some studies I read that often such allergies can appear from nowhere and as I wrote are most often caused by poorly cleansed, I cause this, among others mucosal irritation digestive disorders. Therefore, remember that everything with prudence and moderation (and I would prefer refined as this supposedly does not contain allergens), I sometimes add or rather use it as an addition to meat, because I really sky in my mouth. It is perfect for salads in general.


Thistle Seed Oil 

(cold pressed) 

Personally, I did not try this oil myself, but from what I found out, it tastes very good, many friends praised it in this respect. 

This oil contains, like walnut oil, contains about 85% unsaturated fatty acids plus 5% are polyunsaturated fatty acids. 

It is made of colorful thistle seeds, which flower petals were used to dye fabrics.  I can not say anything about the taste, because as I wrote above, I have not tried it yet. 


Sesame oil 

(cold pressed)

This oil contains about 80% unsaturated fatty acids, as I wrote above it is suitable for short-term frying (just like oil). This oil also contains polyunsaturated fatty acids of about 5%, has rare antioxidants such as sesamin, sesamol, sesamoline and gamma-tocopherol, which makes this oil excellent as a natural remedy to fight oxidants. It has a positive effect on the cardiovascular system, i.e. regulates the amount of bad cholesterol, blood pressure. Its price is not high, it is about PLN 30 for 250ml. I recommend it especially to older people. It can also be eaten cold and warm (do not exceed 140C) 


Poppy oil 

(cold pressed) 

It contains about 60-65% unsaturated fatty acids, is a very good addition to potato and cheese salads. It is squeezed out of blue poppy seeds. 


Almond oil 

(cold pressed) 

It is an oil that is usually used for cakes rather as an aroma. This oil has been used for the production of various cosmetics for years; creams, ointments, etc. It contains about 70% unsaturated fatty acids, I did not try it unfortunately because I did not get it in any super market or health food stores. It is certainly a good addition to cakes and fruit salads. 


You can read also: What oil is the healthiest for frying?


Fats – compilation

The name fats refers to the group of lipids, esters of glycerol and fatty acids. From a chemical point of view, fats are natural organic compounds made of carbon, oxygen and hydrogen atoms with a very diverse structure. Most fats are odorless, insoluble in water and polar solvents and well soluble in non-polar solvents. They are all lighter than water and their pH is neutral. Fats are compounds that provide the most energy, during the reaction of their oxidation, two times more energy is generated than in the case of oxidation of proteins or carbohydrates – from 1g of fat, 9kcal is delivered, while proteins and carbohydrates provide only 4 kcal / g). Fats are solvents for many important compounds, including vitamins A, E, D and K. 


Here you can find healthy fats – CLICK 


Due to the origin, the fats are divided into vegetable, animal and artificial (and modified). Due to the unsaturated structure, which occurs in large amounts in plants, and saturated, which are produced primarily by animal organisms. 


Saturated fatty acids (more important) 

– butterhead 

– kapronowy 

– caprylic 

– capricious 

– lauryn 

– myristic 

– palmitic 

– stearic 

– peanut 

– behenic 

– lignoceric 


Monounsaturated fatty acids (more important) 

– oleomininine 

– oleopalmitic 

– oleic 

– elaidynowy 

– vaccen 

– gadolein 

– erukic 

– brasidine 


Polyunsaturated fatty acids – Essential Unsaturated Fatty Acids (more important) 

– linoleic (omega-6) 

-? -Linolenic (gamma-linolenic) (omega-6) 

– arachidonic (omega-6) 

– α-linolenic (alpha-linolenic) (omega-3) 

– docosahexaenoic (omega-3) 

– eicosapentaenoic (omega-3) 



Whether or not fat will work to the detriment of the body is primarily determined by its quantity, but by its nature. Saturated fats have a particularly negative effect on the body. It is they that are deposited on the inner surface of the blood vessels, significantly reducing their light. The main component of fat deposits is cholesterol, which is a component of cell membranes surrounding cells of most animal nutrients and dairy products. As the cholesterol deposits are extended, the light of the blood vessels becomes more and more limited, so that the blood has more and more problems with reaching the places served by the given vessel. In this way arteriosclerosis develops. Decreasing the amount of products containing high amounts of cholesterol in the diet significantly reduces the risk of a heart attack. The amount of cholesterol in the diet can be reduced by limiting the intake of saturated fatty acids. It is believed that unsaturated fatty acids limit the risk of atherosclerosis. Their action is reduced to the amount of harmful cholesterol circulating in the blood. There is no doubt, however, that the best prevention of cardiovascular disease is limiting the consumption of each type of fats, especially those saturated. 

So what should be the ideal proportions of fatty acids in the human diet? According to FAO / WHO experts, the ratio of saturated fatty acids to monounsaturated to polyunsaturated in the human diet should be 111. Only this ratio should ensure optimal energy supply in the form of fat. 

And what about the ratio of omega-3 to omega-6 polyunsaturated fatty acids? 

According to the latest European standards (Nutrient and Energy Intakes) daily intake of fatty acids from the omega-3 to omega-6 family should maintain the ratio of 13.

We also can not forget about the proper intake of vitamin E, which is a natural antioxidant that protects unsaturated fatty acids from oxidation, without it even the optimal pro-health doses of EFA, instead of benefiting us only to harm us! Currently, the optimal optimal dose of vitamin E is administered as a safe quantity of 0.6 mg alpha-tocopherol for each gram of nnkt (Wit E). 



Saturated fatty acids, increasing blood cholesterol levels and the risk of heart disease. 

They occur in large quantities in animal products such as meat, cheese, cream, milk, eggs, butter, bacon and in milk chocolate and other products, such as pates, labels, sausages, cakes, rolls, biscuits. 

It has been proven that a diet high in saturated fats can cause elevation in the blood level of “bad LDL cholesterol, which is the main factor in many heart conditions and the biggest killer. Such a diet can also promote other diseases and ailments, including cancer and obesity. It can lead to disturbance of the digestive balance. 

As a source of fatty acids saturated with natural butter, coconut oil, lard, palm oil, cocoa butter. 



These fats are usually liquid at room temperature, but they can solidify after cooling (in a refrigerator). They occur in large quantities in olive oil, rapeseed and peanut oil, as well as in olives, many types of nuts and in avocado. They also contain all the fats in most important quantities, most dairy products like eggs, meat and many other food items. 

Initially, monounsaturated fats were thought to have no effect on blood cholesterol levels, it is now known that they have more favorable effects on cholesterol than polyunsaturated fat; not only lower the level of “bad LDL cholesterol, but at the same time they keep on an unchanged level or slightly raise the level of” good HDL cholesterol “. 

There is evidence that a diet rich in monounsaturated fat also affects health in a different way. For example, the Mediterranean diet, containing significant amounts of this type of fats, causes that people who use it, are less likely to have heart disease and live longer. They also observe lower obesity and lower incidence of neoplastic diseases than among people on the North European diet. Oils rich in monounsaturated fats are a rich source of antioxidant vitamin E. 

As a source of monounsaturated fatty acids extra virgin olive oil, rapeseed oil with reduced erucic acid (Canola), peanut oil, avocado oil, Brazil nut oil, hazelnut oil, sesame oil, rice oil, cocoa butter. 


These types of fats are in a liquid state at room temperature or slightly lower. These are vegetable oils, such as corn oil, sunflower oil and walnut oil. Polyunsaturated fats, unlike saturated ones, lower LDL cholesterol in blood, but it should be remembered that excessive consumption of polyunsaturated fats is unfavorable, especially when used for frying. They are easily oxidized in the body, creating free radicals that can destroy cells and thus contribute to the development of tumors (a diet rich in antioxidants helps to minimize this phenomenon). 

The right dose of polyunsaturated fat is essential in the diet, because it contains essential fatty acids (EFAs), which the body needs to be healthy. They are defined as indispensable, because they are fats, the only source of which is food. The remaining fats can be produced by the body. 

There are two “families of polyunsaturated fatty acids – omega-3 and omega-6. Omega-3 fatty acids can be found in fatty fish, soy, rapeseed oil and walnuts. 

Omega-6 fatty acids are found in the seeds of sunflower, safflower (ie safflower, the so-called false saffron) and in corn oil. Polyunsaturated fatty acids are also one of the few rich sources of vitamin E, an important vitamin from the group of antioxidants. 

As a source of fatty acids, polyunsaturated fish oil, high linolenic linseed oil, walnut oil, pumpkin seed oil, hemp oil, safflower oil, corn oil, poppy seed oil, sesame oil, sunflower oil, rosehip oil, grape seed oil, camelina oil, rice oil, soybean oil, evening primrose oil 


There is another group of fats called transizomers. Most fatty acids in food products are unsaturated processed (hydrogenated) fats by the food industry, so that they remain solid at room temperature. In this way margarines are produced, which are in fact a mixture of different oils. These hydrogenated fats become similar to saturated fats from the point of view of their effects on the body. For years, it has been suspected that the transizomers are not better for the body than saturated fat, and more and more evidence has recently appeared that they may be more harmful, for example in heart disease. Scientific research proves that the transizomers not only raise the level of “bad LDL cholesterol, but also lower the level of” good HDL cholesterol. Transizomers are the only type of fats with this effect, because natural saturated fats, such as butter or cheese, can increase LDL cholesterol, but at the same time increase HDL cholesterol.



Frying in fat is primarily a process of dewatering. Water and water-soluble products pass from the product to the fat or leave the product as water vapor. In addition, fat is absorbed by the product. 

Oils with a high content of polyunsaturated fatty acids are best used raw, without heating. Do not use them for frying because of their high content counts double bonds, to which oxygen joins, causing hydrotreas and highly toxic compound (HNE – 4-hydroxy-trans-2-nonenal), which increases the risk of heart disease, liver, and even neurological disorders, such as Alzheimer’s or Parkinson’s disease. The more double bonds contain fatty acid, the faster the setting process takes place. 

Also, butter should not be used for frying, because under the influence of high temperature the fat contained in it is decomposed very quickly to produce harmful substances (eg acrolein, free radicals). The relatively short-term heating is suitable for oils with a lower content of polyunsaturated fatty acids, e.g. rapeseed oil, olive oil. However, palm oil and lard are suitable for heat treatment even at high temperatures. 

The usefulness of individual fats for frying can be confirmed by their smoking temperature – this is the moment when the product begins to degrade and release carcinogens under the influence of the temeprture. The ideal temperature for frying is about 180 degrees C. 



Avocado oil – is obtained by cold pressing of avocados. It is characterized by a dark green color, faintly noticeable, similar to olive oil aroma and fruit-nutty flavor. It contains large amounts of vitamin E, lecithin and beta-sitosterol. The Mediterranean cuisine is widely used for cold dishes, as an addition to salads, salads and sauces. 

Contains 60-80% oleic acid, 10-20% linoleic acid, 4-12% palmitic acid, up to 2% stearic acid, approx. 2% linolenic acid, lecithin, beta-sitosterol, mineral salts, phytosterols, squalene, rich in vitamins A, B, D and E. 


Andiroba oil – is obtained by pressing or squeezing andiroba (Carapa guianensis) seeds, originating in Brazil. It is a yellowish vegetable oil with a bitter taste and a slightly nutty smell. The smell resembles olive oil. It has antibacterial, anti-inflammatory, analgesic, antiparasitic properties, prevents cancer, malaria, insect bites. 

It contains 46% oleic acid, 20% linoleic acid 


Argan oil – oil made from fruits of iron argan. Argan oil is slightly darker than olive oil, with a reddish color. There are two types of argan oil which can be used for cooking and a brighter – cosmetic one. Argan oil has various medical properties, among others, it lowers cholesterol levels, improves blood circulation and supports the natural immunity of the body. It is suitable for consumption as an addition and dressing for salads, as a marinade for meat and other food products. 

It contains about 43% oleic acid, 37% linoleic acid, 12% palmitic acid, 6% stearic acid, 0.5% linolenic acid 


Black cumin oil – obtained from the pressing of seeds of black cumin (Nigella sativa), honey color to dark brown. Slightly bitter in taste, with an intense, spicy smell. 

It contains 28% saturated fatty acids, 53% linoleic acid, 25% oleic acid, 4% alpha-linolenic acid, 0.5-1.5% essential oil, vitamin E (tocopherols), vitamin A (carotenoids), biotin, microelements and trace elements. 

Validity After opening 3-4 months. 


Rosehip oil – a rare oil with a dark yellow to slightly brownish color produced from seeds of wild rose (Rosa canina) by their extraction in hexane. Then it undergoes a refining process. This oil is distinguished by its unique, naturally pink color and mild taste. It adds uniqueness to desserts, cocktails, fruit salads and meat dishes.

Contains 40% linoleic acid, 40% alpha-linolenic acid, vitamin A 

Validity After opening only 8-10 weeks. 


Coconut oil – oil obtained by pressing and warming copra – hard coconut nut flesh (Cocos Nucifera). Most commonly found as refined, deacidified and bleached. It is slightly yellow in the liquid form. At temperatures below 25 ° C, it looks like a truncated white fat (hence also called coconut butter). 

It contains saturated fatty acids (about 90%), about 44% of lauric acid, about 18% myristic acid, about 11% palmitic acid, 6% stearic acid, about 7% oleic acid, about 2% linoleic acid and 12% alpha-linolenic acid. 


Hemp oil – oil obtained from seeds of hemp, has a green-brown color and slightly bitter, spicy-nutty smell and taste. It is a valuable source of essential fatty acids, and additionally it lowers blood pressure, acts against stress, and helps in reducing the level of triglycerides. In Polish cuisine it has been known for a long time and used as an addition to potatoes, groats, boiled vegetables, salads and other cold dishes. 

Contains 54% linoleic acid, 17% alpha linolenic acid, 4% gamma-linolenic acid, 13% oleic acid, 10% saturated fatty acids 

Validity After opening only 4 weeks (even stored in the refrigerator will not extend its validity). 


Safflower oil – is pressed from ripe safflower seeds. It is used as a remedy for the formation of cholesterol in the blood and as a natural depilator. It is recommended for cold use of salads and salads. 

It contains 60-80% linoleic acid (the highest percentage of this acid contained in the vegetable oil), 10-14% oleic acid, 6% palmitic acid, 2-3% stearic acid, 0.5% linolenic acid, 0.5% peanut acid, rich in vitamins E and A. 

Validity After opening approx. 3 months. 


Corn oil – the oil obtained by extraction (in this form has a slightly reddish color) or cold pressed from maize. It is characterized by its specific taste and smell. It is best used cold for salads, sauces and soups. 

It contains 55-65% linoleic acid, 12-14% palmitic acid, 4% stearic acid, 29% oleic acid, a large amount of vitamin E. 

Validity After opening about 3-4 months. 


Lnianka oil – obtained by cold pressing seeds of flaxseed, plants traditionally grown in Poland for centuries. Due to its distinctive taste, it is ideal for salads, vegetable salads, potatoes, groats, herring, white cheese and other cold dishes. 

It contains about 35% omega-3 and 22% omega-6. 


Linseed oil – obtained by cold pressing of linseed (Linum usitatissimum), with a yellowish color and intense, bitter smell. This oil has a very beneficial effect on hair, skin and nails. The latest results show that lignans present in linseed oil consistently counteract atherosclerosis and hypertensive disease, as well as alleviate the symptoms of menopause. Its protective properties of the gastrointestinal mucosa support the treatment of peptic ulcer disease. It should be eaten cold as an addition to salads, boiled vegetables and other dishes 

Contains 10% saturated fatty acids, 58% alpha-linolenic acid, 15% linoleic acid, 17% oleic acid, rich in vitamin E

Validity After opening only 3-4 weeks. 


Poppy seed oil – it is oil pressed from poppy seeds, it has a white to black color, depending on the poppy species. It has a unique taste of potato and cheese salads. It is also an excellent addition to cakes and pastries with cheese and poppy seeds. 

It contains approx. 60-65% linoleic acid, 18-20% oleic acid and 10% palmitic acid. 


Almond oil – obtained thanks to cold squeezing of almond tree seeds, it is a syrupy light yellow liquid with a mild, sweet taste and aroma. 

It contains 65-68% oleic acid, 24-26% linoleic acid, 6-8% palmitic acid, 1-2% stearic acid and vitamin and minerals. 


Peanut oil – vegetable oil obtained from peanuts. In the cold pressed form it is a transparent, yellow oil with an intense, nutty flavor and aroma. Refined oil has almost no smell at all. It positively affects the digestive system, promotes slimming, because it provides a longer feeling of satiety and reduces appetite. Peanut oil also protects cells against allergens. Systematic use of this oil in the kitchen significantly reduces the risk of Alzheimer’s disease. Phytosterol decks bring results in the fight against cancer, which can reduce cancer metastases by almost 50%. Use cold for salads, sauces, boiled vegetables. It is a great addition to cabbage salad. 

It contains 13-45% linoleic acid, 36-72% oleic acid, 6-16% palmitic acid, 1-7% stearic acid, 1-3% arachine acid, 2-5% behenic acid, 1-3% lignoceric acid, rich in vitamins and minerals. 


Brazil nut oil – extruded from nuts of the haughty (Bartholletia excelsa). It is characterized by exquisite nutty flavor and is ideally suited for the preparation of salad dressings and desserts.

It contains about 15% saturated fatty acids, 50% monounsaturated fatty acids and 35% polyunsaturated fatty acids 


Hazelnut oil – obtained from cold-pressed hazelnuts, transparent with a golden-yellow color and nutty odor. At low temperatures, it becomes turbid / turbid. It is characterized by a unique, delicate taste and subtle fragrance. It is best to eat cold as an addition to salads, boiled vegetables and other dishes. 

It contains 78% oleic acid, 14% linoleic acid, palmitic acid, rich in vitamins, minerals and protein. 


Walnut oil – vegetable oil obtained usually as a result of cold pressing the flesh of walnut fruit. Light yellow, sometimes greenish. It is characterized by a delicate specific nutty flavor and a subtle fragrance. Walnut oil should be an integral part of the daily diet, because it reduces the content of cholesterol in the blood and its harmful effects on the human body. It contains a record amount of vitamin E, an excellent measure in slimming which also reduces the risk of developing cardiovascular disease. It works perfectly as an addition to salads, salads, pancakes and cold desserts. 

It contains 5-15% linolenic acid, 51-58% linoleic acid, 14-28% oleic acid, 8-16% saturated fatty acids, rich in vitamins A, B and E 

Validity After opening approx. 3 months. 


Macadamia nut oil – obtained from the macadamia nut pressing, it has a light yellow color. 

It contains 57% oleic acid, 25% palmitic acid, 15% saturated fatty acids, rich in vitamins A, B, E and minerals 


Palm oil – oil obtained by pressing the seeds of Guinea oilseed (Elaeis guineensis). The seeds are very hard which makes it difficult to get oil, first they are dried, then ground, pressed and finally refined. The oil at room temperature has the appearance of hard, yellow-brown fat and a characteristic smell. After refining, it becomes a hard, white to yellowish mass with a neutral, pleasant taste. 

It contains 51% lauric acid, 17% myristic acid, 13% oleic acid, 8% palmitic acid, 2% stearic acid, 2% linoleic acid. 


Pumpkin seed oil – cold pressed unroasted pumpkin seeds (Cucurbita Pepo) give a dark green-brown vegetable oil with a nutty flavor and taste. It is the most affordable and easily available source of zinc, which most people have too little (zinc deficiency causes, among others, prostate related problems). It also contains phytosterols. Therefore, pumpkin seed oil is recommended for prophylaxis and as an adjuvant in the treatment of the initial stage of prostate hyperplasia, bladder and urinary tract diseases. It removes toxins from the human body. The oil has an extremely effective effect on digestive disorders in children, eliminating the majority of parasites in the digestive system and causing the normalization of appetite in children. Use cold for salads, cooked vegetables and other dishes prepared cold. 

It contains 47-50% linoleic acid, 30-35% oleic acid, 10-25% palmitic acid, up to 2% other fatty acids, vitamin E, B1, B2, B6, large amounts of vitamins A, C and D, rich in beta -carotene, potassium, selenium and zinc. It also contains nutrients such as phytosterols, squalen, phytosterinen, citrulin, and cucurbitin. 

Store in the refrigerator after opening, thus preserving its aroma and vitamins for about 9 months, if it is not stored in a cool dark place, it is valid for only 3 months. 


Grape seed oil – cold pressed from grape seed. It lowers LDL and replenishes HDL stores, protects against heart disease, is also an extremely rich source of vitamin A and E. In the Mediterranean diet it is widely used for salads, sauces, as well as for frying and stewing, because it can withstand very high temperatures. Its main advantage is incomparable to any other oil property preserving the natural taste of the ingredients. Dishes fried with grape seed oil will not pass through a strange aroma, they will not change their subtle flavor and aroma notes, and above all will not have a greasy aftertaste. 

It contains about 65% linoleic acid, 11% saturated fatty acids and 17% monounsaturated fatty acids. 


Rice oil – extruded or extracted from broken rice husks (oryza sativa). Recommended because of its qualities as salad oil. Also excellent for frying due to the high temperature of smoking and limited absorption of fat by the dishes. 

It contains 38% oleic acid, 40% linoleic acid, erucic acid esters, gamma-oryzanol, squalene, phosphoric acid, esters of higher alcohols and fatty acids, very large amounts of vitamin E and tocotrienols. 


Rape oil – food vegetable oil produced from rape. Perfectly counteracts cardiovascular disease, especially atherosclerosis, reduces the risk of myocardial disease. Like most cold pressed oils, it effectively reduces cholesterol levels in the body, exacerbating the excretion of bad cholesterol. It regulates the metabolism. Studies have shown that it alleviates the symptoms of inflammatory arthritis. Used by some drivers in diesel engines, because it is cheaper than oil; P 

It contains about 65% of monounsaturated fatty acids (including 59% of olinic acid), 20% linoleic acid, 9% alpha-linolenic acid, and vitamins E and A. 


Sesame oil – vegetable oil obtained by cold pressing of sesame seeds. It has light to dark yellow to brown color and slightly nutty, mild aroma and taste. The variety used in the food industry has a dark brown color and strong aroma. The compounds contained in sesame oil help to lower blood pressure and reduce the dose of drugs that have been taken to high blood pressure. Studies have shown that making up on average 35 grams a day of sesame oil for 60 days brings a drop in hypertension. Sesame seed oil also has a large amount of vitamin E, which is a natural antioxidant and vitamin K that acts anti-haemorrhaging and participates in the formation of bone tissue. 

It contains 14% saturated fatty acids, 41-43% oleic acid, 41-43% linoleic acid, 9-10% palmitic acid, 5-6% stearic acid, 0.5% linolenic acid 

Validity After opening approx. 6 months. 


Sunflower oil – oil obtained from sunflower seeds. It is best to use cold as an addition to various types of salads, salads and sauces, it should not overheat above a temperature of 100 degrees C. 

It contains 75% polyunsaturated fatty acids (including about 65% linoleic acid), 15% monounsaturated fatty acids and 10% saturated fatty acids. 


Soybean oil – it is made of pressed grains of soybean soy. The oil obtained has a dark brown color and a specific smell. Known in ancient Egypt, until recently widely used for food and industrial purposes. As edible fat it lost its importance due to the relatively high price and not very attractive taste. It contains a large amount of flavonoids, lecithin, steroline and vitamin E. 

It contains about 61% polyunsaturated fatty acids, 24% monounsaturated fatty acids (including 8% linoleic acid) and 15% saturated fatty acids. 


Evening primrose oil – is made from evening primrose seeds. It helps in the treatment of skin diseases (psoriasis, acne), hypertension, arthritis, infertility and many other diseases. Additionally, it helps to heal wounds, to survive migraines, has a beneficial effect on the immune system of the human body and regulates the menstrual cycle in women. 

It contains large amounts of gamma-linolenic acid, cis-linolenic acid and vitamin F. 


Olive oil – It is obtained as a result of the pressing process “cold or hot” on the flesh of olive fruit, varying from golden-yellow to yellow-green, characteristic smell and specific taste. The best is the virgin cold pressing – Extra Virgin, the compounds contained therein have analgesic and anti-inflammatory effects, and contain antioxidants like polyphenols, fighting free radicals and reducing the risk of heart disease, as well as delaying the aging of cells. It helps to reduce the level of bad cholesterol and increase the level of good. This product is easily digestible and has a protective effect on the mucous membrane of the stomach and intestines. It also helps with the problems of constipation – in the morning on an empty stomach, drink a tablespoon of olive oil and drink it with a glass of warm water. It is widely used for salads, sauces, as well as for frying and stewing, because it withstands very high temperatures. Warmed oil – in comparison with other fats – thanks to a high content of antioxidants and oleic acid is very stable and retains its nutritional values ​​for a longer time. 

It contains 15% saturated fatty acids, 60-75% oleic acid, 14-18% linoleic acid, 10-18% palmitic acid, 2% linolenic acid, 2% stearic acid, vitamin E. 


Tran – is a liquid fish kept from fresh liver of Atlantic cod – Gadus morrhua or other fish from the family of gourd – Gadidae. It has a characteristic smell and taste. 

It contains 22.6% saturated fatty acids, 46.7% monounsaturated fatty acids, 19.7% Omega-3 acids and 0.9% Omega-6 fatty acids. In addition, it contains large amounts of vitamin A and D. 


Cocoa butter – vegetable fat obtained from seeds of ripe proper cocoa fruit. It has a bright yellow color and has a delicate chocolate sm 


Coconut oil, butter and olive oil – what’s the best?

Researchers conducted a study and compared coconut oil, olive oil and butter. 


Here you can find healthy fats – CLICK 


Participants were recruited by the BBC. They were people aged 50-75, without a diagnosed cancer, cardiovascular disease or diabetes, not using lipid-lowering drugs that could use high-fat diets. 

The subjects applied for 4 weeks (additionally, in the diet) 

50 g coconut oil, olive oil or unsalted butter, 

Results after 4 weeks 



Although butter and coconut oil are saturated fat, and olive oil contains mainly mono- and polyunsaturated fats (omega-9 eg oleic acid, omega-6 eg linoleic acid), and very few saturated fats (eg palmitic acid) and omega-3 fatty acids (eg alpha-linolenic acid), however, in the context of improving LDL, coconut oil proved to be better! In addition, coconut oil significantly increased HDL-C. This study shows that the current classification of cholesterol (as good or bad) is pointless (as I wrote extensively on another occasion). Do you use coconut oil? As in any other case, reason and moderation count. Similarly, olive oil in excess becomes harmful, because it has a pro-inflammatory effect due to bad O6 / 03 ratios (like most vegetable fats). Butter is certainly a better alternative compared to margarine, which has been known for many years. There are no reasons to call coconut oil bad, because saturated fat has been scarred for several decades (and it turned out to be untrue). 


You can read also: What oil is the healthiest for frying?