1
Soybean oil-nutrition is not expensive.
Recommended index: ★★★★★
Soybean oil is mainly linoleic acid (50%~60%), and the content of α -linolenic acid is 5%~9% ("star fatty acid" which is highly recommended to eat at present). There are many unique micronutrients in soybean oil, such as phospholipids, carotene, vitamin E and sterols. In the processing of soybean oil, some unique nutrients, such as phospholipids, will be removed in the refining process, because they will form black substances when cooking, but the natural antioxidant vitamin E is well preserved, ensuring the good oxidation stability of soybean oil.
2
Rapeseed oil-slightly discounted nutritional value
Recommended index: ★★★★
Among vegetable oils, the content of polyunsaturated fatty acids in rapeseed oil is in the middle, lower than corn oil, soybean oil and sunflower oil, but significantly higher than olive oil and palm oil. Although the total amount of vitamin E in micronutrients is less than that in soybean oil, α -tocopherol with the strongest activity in vitamin E is higher than that in soybean oil.
In addition, rapeseed oil is the only vegetable oil containing campesterol. Although rapeseed oil is superior to soybean oil in unsaturated fatty acids and micronutrients, the overall nutritional value is slightly reduced because the unhealthy effects of erucic acid and glucosinolates in rapeseed oil are still inconclusive.
three
Peanut oil-prevention of cardiovascular diseases
Recommended index: ★★★★★
Peanut oil contains more than 80% unsaturated fatty acids (oleic acid 4 1.2%, linoleic acid 37.6%), and the proportion of fatty acids is reasonable. Oleic acid content is second only to olive oil and tea seed oil, but higher than soybean oil and sunflower seed oil, but it lacks α -linolenic acid.
A study by the University of Pennsylvania shows that compared with high-fat diet, olive oil diet, peanut oil diet and peanut+peanut butter diet can significantly reduce blood total cholesterol and harmful cholesterol, but have little effect on beneficial cholesterol. This result also shows that peanut oil, like olive oil, can play a role in preventing cardiovascular diseases.
four
Corn oil-reducing the risk of heart disease
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Corn oil comes from corn germ, in which the content of saturated fatty acids is higher than sunflower oil and lower than peanut oil, and the content of unsaturated fatty acids is higher, with linoleic acid as the main component and oleic acid as the second.
The nutritional value of corn oil is not only that it is the source of essential fatty acids and vitamin E, but also that corn oil is rich in phytosterols, which can reduce the risk of heart disease.
five
Rice oil-improving hypertension and diabetes
Recommended index: ★★★★★
Rice oil was once mixed in rice bran and regarded as waste. In fact, its nutrition is very characteristic. Rice oil is rich in unsaturated fatty acids, mainly oleic acid and linoleic acid, which are relatively balanced. In addition, it is rich in oryzanol, phytosterol and vitamin E, among which vitamin E is also α -tocopherol with strong antioxidant capacity, and rice oil also contains 0.3% squalene.
Fukuoka University in Japan has done a study on the influence of rice oil on patients with hypertension and diabetes. The results show that rice oil rich in oryzanol can improve the situation of chronic diseases. For the elderly and sub-healthy people, rice oil rich in oryzanol is a good choice.
six
Olive oil-antioxidant and anti-aging
Recommended index: ★★★★★
Olive oil contains a lot of monounsaturated fatty acids, and virgin olive oil contains many bioactive components, such as olive polyphenols, squalene, chlorogenic acid, vitamin E, carotene and so on. , with good antioxidant and free radical scavenging ability. Especially phenolic compounds, have some beneficial effects on human health. Squalene in olive oil can protect breast cell DNA from oxidative damage.
Olive oil can be used not only for cold salad, but also for all kinds of frying and frying, but extra virgin olive oil is more suitable for cold salad, sauce and eating directly, and can be coated on bread instead of butter.
seven
Palm oil-the most suitable food for frying
Recommended index: ★★★
Although palm oil does not appear in the kitchen as often as other vegetable oils, it has a place in the food industries such as instant noodles, fast food and baking. Because of its high oxidation stability and frying resistance, it is often used to replace animal oil without the trouble of cholesterol.
At the same time, palm oil is rich in vitamin E, coenzyme Q 10, β -carotene and so on. Although the content of these components is less than 1% of the total oil components, they play a vital role in the stability and quality of palm oil, especially carotene and vitamin E, which make palm oil have antioxidant and other health care characteristics.
eight
Camellia oleifera seeds-help to lower cholesterol
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Camellia oil and olive oil, also known as sister flowers, are one of the two major woody plant oils in the world. The monounsaturated fatty acid content of camellia seed oil is higher than that of olive oil, which is known as "Oriental olive oil".
Camellia oleifera seed oil is rich in monounsaturated fatty acids, vitamin E, vitamin D, carotene, phospholipids, squalene and other bioactive components, as well as tea polyphenols, a specific physiological active substance that olive oil does not have. At the same time, camellia oil does not contain erucic acid, which is easily digested and absorbed by human body, which helps to reduce the concentration of cholesterol in blood and prevent cardiovascular diseases such as arteriosclerosis, hypertension and coronary heart disease.
nine
Linseed oil-can reduce the risk of coronary heart disease.
Recommended index: ★★★★★
Linseed oil is rich in α -linolenic acid, which, like linoleic acid, is an essential fatty acid for human body. In addition, α -linolenic acid is the precursor of EPA and DHA, which contributes to the development of brain and retina.
Studies have shown that daily intake of flaxseed oil containing 8g α -linolenic acid can also reduce the blood pressure level of patients with dyslipidemia. In addition, some studies show that increasing α -linolenic acid can reduce the death risk of coronary heart disease. However, because the iodine value of linseed oil is as high as 175, it is easy to be oxidized and deteriorated by air, so it needs to be stored at low temperature, and it is not suitable for heating when eating. Eat it as soon as possible after opening the lid.
10
Sunflower seed oil rich in tocopherol
Recommended index: ★★★★
The fatty acid nutrition of sunflower seed oil is similar to that of soybean oil, with little saturated fatty acid content, mainly linoleic acid, but lacking α -linolenic acid. Sunflower seed oil is rich in tocopherol, of which more than 95% is α -tocopherol with biological activity, which is incomparable to other vegetable oils.
Sunflower seed oil also contains active substances such as phytosterol and squalene. Besides frying, it can also be used for baking.