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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!

Bibliography

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, ndb.nal.usda.gov/ndb/ (9/10/2018).

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

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Health & Beauty Healthcare

Olive

Olive already settled in Polish homes permanently. This is probably due to the Mediterranean diet, which is considered the healthiest in the world. Despite the consumption of large amounts of fat by the inhabitants of Mediterranean countries, the percentage of people with cardiovascular diseases is negligible. All this thanks to monounsaturated omega-9 vegetable fats, which predominate in olive oil.
Olive Leaf Extract 500mg

The best olive oil
The choice on the market is huge – everyone who regularly shopping in the supermarket knows this. We usually choose the cheapest because we think that each oil is the same. However, the method of obtaining it is evidence of quality and health properties. Cheap oil is most often obtained by chemical extraction and refining of olive pomace left over from the first pressing. In other words – it is a waste product after what is most valuable. Carefully read the labels and choose extra virgin oil, i.e. from the first pressing. You can also look for unfiltered oil, which contains 30% more antioxidants. Olive oil should be sold in a dark bottle to protect against the sun, which affects the rancidity of fat. It does not have to be stored in the fridge.

Olive Leaf 300mg

Precious oil
About 55-83% of olive oil is oleic acid, which as a substitute for saturated fats can play a protective role in the prevention of atherosclerosis and heart disease. There have been many studies on the consumption of olive oil and its effect on atherosclerosis. Oleic acid helps to reduce cholesterol and prevents lipid oxidation in LDL lipoprotein particles. Therefore, it counteracts the formation of inflammation, which is the main cause of atherosclerotic plaque formation. At the same time, it reduces the concentration of this fraction in the blood and increases the concentration of HDL fraction, which counteracts the accumulation of cholesterol in the walls of the arteries.

The phytosterols contained in it are also responsible for such properties of the oil. Many years of research show that the daily consumption of phytosterols can prevent the development of atherosclerotic lesions in the blood vessels. In the daily diet, the largest part should be occupied by β-sitosterol, which in comparison with other phytosterols is found in the most abundant oil. Oleuropein is also an important substance for the cardiac system – it lowers blood pressure, dilates blood vessels and has a diastolic effect.

Olive oil – not just for the heart
Vitamin E and polyphenols (found only in extra virgin olive oil) contained in olive oil as antioxidants inhibit the production of free radicals, which can affect the formation of tumors by damage to the genetic material of cells. Many epidemiological studies confirm the lower incidence of cancer of various organs, mainly the large intestine, in people who used the Mediterranean diet based on olive oil.

However, squalene in olive oil shows antibacterial properties, helps in detoxifying liver functions and supports pancreatic regeneration, which reduces the risk of type 2 diabetes. Squalene works by binding oxygen molecules, thereby delivering it to the cells, also improves the transfer of information between cells and improves flexibility skin.
EFAs Olive Oil

 

Equilibrium of omega acids

Olive oil is a rich source of omega-9 – oleic acid. As mentioned earlier, it plays a very important role in the prevention of ischemic heart disease. For this reason, the Mediterranean diet is recommended as an element of cardiovascular disease prevention.

For the proper functioning of our body, also very important are polyunsaturated omega-3 and omega-6 acids, which must be delivered with food. They play an important role, among others in the functioning of the cardiovascular and nervous systems. Due to the low content of omega-3 fatty acids in olive oil, it is important to include in your daily diet products that contain them, such as fatty fish, nuts or other oils (rapeseed oil and linseed oil).

The oil itself should be used primarily in the cold, eg add to salads or lightly chilled soup. This will ensure the stability of fatty acids and their beneficial effects on health. Frying and too strong heating oxidizes fat and turns it into a strong carcinogen. It is permissible to fry in low heat and a small amount of oil. You can also add a little water to the pan, which will slow down the healing process.

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Children Digestive System Men Senior Skin Strengthen immunity Woman

Halibut

A balanced and varied diet is the foundation of health. This variety of diet consists of using food from each group of products. One of the most important groups is fish. They are a great source of high-quality protein, healthy fats, and some rare vitamins. The general nutritional recommendations indicate that we should consume two portions of fish during the week. Unfortunately, in our country (despite the access to the sea), too few fish are consumed, which is a pity, because they are extremely tasty. Among many species from this group, halibut deserves particular attention. His meat is extremely tasty and delicate, it also contains a very small amount of bones. It’s called fish for demanding people – why? You will find the answer below.

Halibut – description of the species and occurrence
Halibut (Hippoglossus hippoglossus) is a predatory sea fish in our country, also known as a saddle. Halibut is the largest representative of fish from the flounder family, some halibut specimens are up to 3.5 m long and weigh over 200 kg. However, halibut from other fish differs not only in its size, because its shape differs significantly from the shape of the fish that we know. The halibut’s body is asymmetrical, flat and ovally elongated, covered with tiny scales of black color, less likely to fall into a dark blue or olive shade. The bottom part of the halibut’s body is light and quite delicate compared to the back.

The specific body structure, contrary to appearances, does not hinder hunting halibut. Convex eyes provide fish with a wide field of view. An additional advantage is a large mouth with sharp teeth. These two characteristics make Halibut a dangerous underwater predator.

Halibut is deep-water fish, it means that they live at very large depths. They are best found at a depth of 200-1600 meters, although also living and hunting individuals have been documented at a depth of 2,200 meters. These fish feel good in cold water areas. They live mainly in the northern areas of the Atlantic Ocean, coastal waters of Canada, Greenland, and Iceland. You can also find them in the waters of the North Sea and the White Sea.

An interesting fact is that a small population of halibut lives in the waters of our native Baltic Sea. The most desirable species on the market is the Atlantic halibut that achieves considerable size. However, you can often find halibut black and navy blue. Another type of fish is Pacific halibut, rarely imported into our country.

Halibut – nutritional values
Fish and their products play a very important role in human nutrition. They are not only a good source of healthy fats and vitamins soluble in them. Fish are also a great source of highly digestible protein. In 100 grams of halibut, we can find 20.1 grams of protein, for comparison in salmon 19.9 grams, and trout 18.0 grams. These values ​​do not differ much from each other, however halibut as a skinny fish differs from the above mentioned low energy value, 100 g of fish is around 90 kcal (two times less than in salmon). This feature makes halibut a fish recommended in particular to people who observe energy balance in their diet. In addition to high protein content and low calorie content, halibut contains a lot of potassium (435 mg / 100 g), phosphorus (236 mg / 100 g) and selenium (45.6 μg / 100 g). Halibut is also a source of vitamins B6, B12, A, E, PP, and D.

Halibut is a fish valued for its characteristic taste, its meat is white, fragile and extremely juicy. It is said to be one of the tastiest fish you can get on the market today. After all, fresh fish (not frozen before buying) is a real rarity, even in specialist fish stores. Fresh fish can be obtained on request. Here, however, there is another problem – the price. A kilogram of fresh halibut fillet currently costs about PLN 120. However, the case looks different when it comes to frozen fillets, prices start at PLN 40. Although the price is relatively high, it is worth to introduce halibut once in a while (below you will find some interesting recipes). An additional advantage of halibut fillets is a small number of bones.

 Halibut – health properties and contraindications
Like most marine fish, halibut is a good source of polyunsaturated fatty acids, 100 g of meat contains 0.29 g of FFA belonging to the omega-3 family. The presence of these compounds in the diet has a special health significance. The omega-3 fatty acids actively participate in the formation of the nervous system and its proper functioning from the time of fetal life. It has been proven that women who consume the right amount of omega-3 fatty acids give birth to children with a higher intelligence quotient than those who have deficits of this ingredient.

Omega-3 fatty acids also play an important role in the proper functioning of the eyes, as they are components of the retina of the eye. Long-term omega-3 deficiency in the diet may contribute to the development of eye dysfunctions (myopia, hyperopia, astigmatism, and others). The main omega-3 dietary source in the diet is marine fish.

Cross-sectional studies of the intake of these fish have proven that the smallest quantities are consumed by people over 60 years of age. It so happens that in this group also the most common eye defect called macular degeneration. This disease is one of the most common causes of blindness in adulthood. Therefore, it can be safely stated that an adequate supply of marine fish, including halibut, can contribute to reducing the incidence of sight defects in adulthood.

Fatty acids from the omega-3 family contained in halibut are also used as a remedy for degenerative diseases of the joints. Research has proven that a diet rich in omega-3 fatty acids reduces pain episodes in osteoarthritis. Omega-3 fatty acids contained in meat and oil from halibut have a strong anti-inflammatory effect.

The anti-inflammatory activity of fatty acids from the omega-3 family works well for cardiovascular diseases. Omega-3 reduces the risk of blood clots, maintains good blood vessels, reduces triglycerides and total cholesterol in the blood serum. In short, they have anti-material effects.

Although halibut is a very valuable and tasty fish, it is not recommended in the diet of pregnant women. It is caused by the possibility of accumulating significant amounts of heavy metals in the body of the sea fish. The most common here is mercury, which is easily stored in halibut tissues. Under the Regulation of the European Union Commission No. 1881/2006 of December 19, 2006, it is acceptable to consume the meat of fish in which the concentration of mercury is less than 0.050 mg/kg. As previously mentioned, it is a fish that reaches a large size and mature age, which promotes the storage of dangerous heavy metals. Pregnant women are therefore advised to exclude halibut from the diet for other equally tasty fish.

Super Omega-3 Gems

Spring piccata with halibut
The recipe is perfect for a light spring dinner, although it does equally well as a main course for a romantic dinner for two. It’s light, tasty and very easy to prepare – try it yourself, and you’ll find out.

Ingredients for 2 servings
– 300 g fillet of halibut,
– 3 spoons of lime juice,
– 200 ml of fish broth,
– 4 teaspoons of butter (82% fat content),
– 4 tablespoons of green pickled olives,
– 3 cloves of garlic,
– 1 bunch of chopped chives,
– 1 bunch of chopped dill,
– lemon salt and pepper spices.

A method of preparing
Prepare the fish with steam or bake for a short time in paperwork. Pour the finely chopped leek and pressed garlic through the press on a hot and greased frying pan. Add the fish broth, lime juice, butter, stew until the part of the broth evaporates – it is recommended to reduce it halfway before adding the previously baked fish. After adding the halibut fillets, add the finely chopped greens, salt, and pepper. The dish can be served with bread or brown rice depending on preferences.

Halibut on spinach with spicy lemon sauce
It is a dish that will not take more than 20 minutes to prepare, it is delicious light and thanks to its chili note very expressive.

Ingredients 2 servings
– 400 g fillet of halibut,
– 150 g of fresh spinach,
– 1 lemon,
– ½ garlic head,
– 6 teaspoons of butter (82% fat content),
– 1 or 2 small chili peppers (depending on preferences),
– 1 tablespoon of rapeseed oil,
– salt and pepper spices.

A method of preparing
We cut the chili pepper in half and get rid of the seeds, peel the garlic and cut into thin slices. Fry both vegetables in a well-heated pan on rapeseed oil – on low heat so that they do not burn (this can spoil our entire efforts). Put the washed spinach in the pan, add a pinch of salt and mix thoroughly. In the meantime, we prepare fish, seasoning it only with salt and pepper. Fry the fish delicately in butter, then reduce the heat and cook for a while undercover. After preparing the fish, we lecture it on previously prepared spinach. We sprinkle everything gently with lemon juice and decorate the dish with a grilled slice of lemon. The dish is ready to serve.

Halibut is a demanding fish – delicious, very valuable and healthy, and at the same time hard to reach and relatively expensive. However, it is worth to prepare it once in a while in your kitchen. Its taste will surely appeal to you. We encourage you to try our recipes. Remember that eating fish is a very important element of a healthy and varied diet.

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Healthcare

The omega diet is not a conventional diet.

The omega diet is not a conventional diet. Its goal is not to lose weight or fat, but to change your eating habits and improve your health. It was developed by a British nutritionist Judith Wills and quickly became a bestseller. The diet seems simple and effective. It is based on the consumption of larger amounts of omega acids, which have a very positive effect on our health. 

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Here you can find omega supplements – CLICK 

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1. Fatty acids – unsaturated for health 

Our body does not produce unsaturated fatty acids, but it is absolutely necessary for its proper functioning. 90% of neurons consist of omega-3 fatty acids. They have a beneficial effect on the nervous system, improve memory and concentration. However, they must be regularly supplied from outside. Their deficiency causes dangerous effects on health. 

These include, among others, inflammatory reactions in the body, inhibition of growth of infants and children, development of skin lesions, drying of the skin, delayed wound healing, increased sensitivity to infection, excessive capillary fragility, abnormal cholesterol metabolism and dysfunction of many tissues and organs. From the positive aspects of eating unsaturated fatty acids, it is important to strengthen the heart, improve the complexion, eliminate hair loss and affect the functioning of the joints. 

Unfortunately, these fatty acids are much less consumed in Poland than recommended by nutritional standards. The research of scientists shows that 

In the daily diet of many Europeans there is too much omega-6, while we provide too few omega-3 fatty acids. Excess omega-6 causes the body to be more susceptible to inflammation and cancer development because its immunity is reduced. Omega-3 acids thin the blood, which prevents the formation of clots that cause heart attacks and strokes. They also help to lower cholesterol, and thus prevent atherosclerosis. 

2. The omega diet – 12 food groups 

All food products, exclusively healthy and conducive to a slim figure, were divided into an omega diet into 12 groups, also called units. Every day you need to eat a certain amount of food from each group. It should fit in 5 meals 3 bigger and 2 smaller ones. 

Group 1. is protein products, which include fatty fish, such as mackerel and salmon, lean beef or pork, lean poultry and game. 

Group 2. are oils that we should eat 2 flat spoons daily. The best oils are linseed oil, olive oil and rapeseed oil. 

Group 3. are nuts. They are the source of not only good unsaturated fatty acids, but also vegetable protein and vitamins. 

Group 4. are seeds that are also a great source of protein and fats. It is best to use pumpkin seeds, sunflower seeds and linseed. I recommend you still sesame. The seeds blend in perfectly with oatmeal and suitable for salads. 

Group 5. is fruit rich in vitamin C. These include citrus, strawberries, currants, raspberries and kiwi. 

Group 6. are other fruits. Here are the fruits not mentioned above and their dried versions. 

Group 7. is green vegetables. They are rich in iron and vitamins. We should eat them at least 150 grams a day. 

Group 8. is red and yellow vegetables. The carrot, tomatoes, peppers, corn, turnip and radishes have their place in this section. 

Group 9. is leguminous vegetables, in which we can choose from several types of beans, peas, lentils, chickpeas and soy. They are an ideal source of protein, fiber and vitamins. 

Group 10. is carbohydrate products such as bread, pasta and rice, but also groats. We can choose a large arsenal, so we can experiment in the kitchen a lot. 

Group 11. is the source of calcium, which in this case are primarily dairy products. Their daily portion should be eaten in two meals, because then the calcium will be better absorbed.

The last 12th group is the most important component – water. Without adequate water, the body can not function properly. 

3. The omega diet effects 

The basic feature of the omega diet is diversity, so we can freely compose your meals – of course, based on a group of 12 products. It gives a very wide field for all cooking enthusiasts. You can create real culinary works of art. The omega diet reduces the risk of cancer cells being activated. It should also be used by people who are suffering from diabetes, hypertension and osteoporosis. It is worth noting that losing weight on such a diet is only a side effect and you have to wait longer for this result than with traditional diets. However, this way of feeding is definitely healthier – and additionally it eliminates many health problems that may occur when omega-3 fatty acids are deficient. 

4. Summary 

Avoid sausages, pastries, cakes, chips, chops, junk food, butter and candy bars. The omega diet is a health diet and focuses largely on the removal of symptoms of deficiency of unsaturated fatty acids. During such nutrition, headaches, fatigue and drowsiness disappear. The condition of the skin, hair and nails improves. Concentration increases and our memory becomes better. It is worth trying this way of eating and finding out what great benefits it can bring. 

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You can read also: Omega 3 more important than we thought

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Healthcare

Sunflower oil – use in the kitchen and health properties

Sunflower oil is one of the most popular vegetable oils in Poland. It is widely believed that it is very healthy, which is why it has found a wide application in the kitchen. Some add it to salads, others use it for frying and baking. Is sunflower oil really healthy? Is it really suitable for frying?

Sunflower oil on a large scale began to produce the English, but its properties and nutritional values ​​were appreciated by the Russians. The Russian Orthodox Church forbade the use of most fats during fasting, and since sunflower oil was not on its list, it quickly gained application in the kitchen. At the beginning of the nineteenth century, Russian farmers already had more than two million acres of land sown with sunflower seeds, from which grains of oil are pressed. Currently, sunflower oil is used not only for food, but also in cosmetics (eg for hair oiling) and natural medicine (eg for mouth rinsing with oil).

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You should read it: What oil is the healthiest for frying?

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Sunflower refined and unrefined sunflower oil

Sunflower oil can be refined (hot pressed), i.e. subjected to high temperature and chemical substances, or unrefined (cold pressed), i.e. obtained only as a result of machining. These oils differ in nutrient content. There are many more in unrefined oils. This is especially true for beta-carotene – a yellow dye. This is why cold pressed sunflower oil has a dark yellow color, and this refined – light yellow. In addition, refined sunflower oil has a slightly palpable taste, and in the case of cold pressed seed oil, this flavor is much more pronounced. Another difference is the smell – unrefined sunflower oil has a much more intense odor than the oil subjected to high temperature.

Sunflower oil – an unfavorable ratio of omega-6 and omega-3

Sunflower oil is characterized by a high content of fatty acids from the omega-6 group (55.9 percent) and the negligible presence of acids from the omega-3 family (0.5 percent). These are unfavorable proportions. The correct ratio of polyunsaturated fatty acids – omega-3 and omega-6 – should be 15 (n3n6).

One tablespoon of sunflower oil covers the daily demand for omega-6 fatty acids.

Too much omega-6 in the diet increases inflammation in the body and can lead to the development of many diseases – depression or heart disease. For this reason, it is recommended to limit the intake of sunflower oil or replace it with a healthier one, such as rapeseed oil or omega-3 oil rich in linseed oil. Also, do not combine sunflower oil with products rich in omega-3, such as oily fish, because in this way you will disrupt the beneficial effects of omega-3.

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Check: Omega-3 and Omega-6 acids families

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Sunflower oil – a wealth of vitamin E

Sunflower oil on the background of other oils is distinguished by the highest content of vitamin E. In 100 g there are up to 38.70 mg of vitamin of youth and fertility.

Only unrefined rapeseed oil is rich in vitamins.

In terms of its content, sunflower oil surpasses even rapeseed oil, which is considered the healthiest. In rapeseed oil, it is almost two times less, because it is 18.90 mg, vitamin E. It is therefore ranked second in the ranking of oils rich in this valuable compound. The third one is soybean oil (10.50 mg / 100 g).

Sunflower oil – the treasury of phytosterols

Just like sunflower seeds, sunflower oil is one of the best sources of phytosterols (325 mg / 100 g). Many years of research prove that a diet rich in these compounds lowers cholesterol. Daily consumption of phytosterols prevents the development of atherosclerotic lesions in the blood vessels. However, it should be remembered that phytosterols have a positive effect on health when consumed in a dose of no more than 3 g per day. This is another argument for not overdoing the amount of sunflower oil in your diet.

Sunflower oil – use in the kitchen. Is it suitable for frying?

Sunflower oil is recommended to be used cold, eg for salads, making mayonnaise.

Due to the high content of polyunsaturated fatty acids, which are very susceptible to high temperature and under its influence, they quickly break down into dangerous substances (also those that are carcinogenic). The temperature at which sunflower oil begins to decompose into harmful compounds is low and amounts to 100 deg. C (specialists call this a low point of smoke). This group of oils also includes soybean oil, corn oil, grape seed oil, sesame oil, pumpkin seed oil.

The most resistant to high temperatures are saturated fatty acids, however, due to their harmful effect on health, it is better to eliminate them from the diet. In the second place are monounsaturated fatty acids and it is the oils with a predominance of these fatty acids that is recommended to be used for frying. These are, for example, rapeseed oil and olive oil. Remember that cold pressed oils should not be used for frying, but those that are refined (have a higher smoke point).

 Sunflower oil – how to store?

Cold pressed sunflower oil should be stored in a glass bottle in a dark place at a temperature of 5-10 degrees Celsius, and therefore preferably in the bottom drawer of the refrigerator. Refined oil can be stored in a kitchen cupboard. The cold pressed oil is usually about 3-6 months long, the refined one a little longer. Refining allows you to eliminate the so-called oxidation catalysts. As a result, the oil can be stored longer.

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

Categories
Healthcare Men Senior Woman

Cholesterol and diet

What exactly is cholesterol, what functions does the body perform and what diet should be introduced so as not to worry about the deterioration of health? Familiarize yourself with the following article – cholesterol and diet!