At present, the market is full of various edible oil products, including soybean oil, peanut oil, blended oil, salad oil, and special oils, such as olive oil, grape seed oil, safflower oil, evening primrose oil, etc. But are we worth paying high prices for some kinds of oils?
Today I tell you that what we really need is good oil, not expensive oil! !
Market experts say that the price of edible oil will be affected by many factors, but it mainly depends on the price of raw materials and resources.
Some edible oils are rich in nutrition, lack of raw materials, high in production cost and high in price; Some edible oils are of average quality and rich in resources. In order to hype some concepts, merchants add high advertising costs to product costs and create some high-priced brands.
But in fact, high-priced edible oil is not necessarily full of nutrition and good quality. What kind of oil is good? Look at the nutrient composition table of various oils at a glance.
Composition of essential fatty acids in main edible oils and fats
(China Nutrition Association)
Unit:%
Nutrients linoleic acid linolenic acid
Perilla oil 83-88 6.5
Evening primrose oil 70 3- 15
Grape seed oil 58-78 < 1.0
Safflower oil 55-8 1 2-3
Wheat germ oil 50 4- 10
Soybean oil 49.8-59.05.0-11.0
Sunflower seed oil 48.3-74.0 0-0.3
Cottonseed oil 46.7-58.2 0-0.4
Sesame oil 35.0-50.0 < 1.0
Corn oil 34.0-65.6 0-2.0
Rice bran oil 29-42 < 1.0
Linseed oil 15-20 44-6 1
Peanut oil 13.0-43.0
Rapeseed oil11.0-23.0 5.0-13.0
Olive oil 3.5-2 1.0 0.3-0.9
Camellia oleifera seed oil 7- 14 7
Palm oil 5.0- 14.0 < 1.5
Lard 12 0
Sheep oil 3-5 2
Cream 2 0
Butter 2 1
Coconut oil 1.6 2
Let me explain the main nutrition of edible oil.
There are two indicators to measure the nutritional value of oil: one is the content of unsaturated fatty acids; The second is the content of essential fatty acids. Vegetable oil contains these two fatty acids, which are generally higher than animal oil. The more unsaturated fatty acids, the better for your health.
Unsaturated fatty acids are divided into monounsaturated fatty acids and polyunsaturated fatty acids. Monounsaturated fatty acids include oleic acid, and polyunsaturated fatty acids include linoleic acid, linolenic acid and arachidonic acid. The human body cannot synthesize linoleic acid and linolenic acid by itself, so it must be supplemented from the diet.
Polyunsaturated fatty acids are necessary for human growth and health, but they cannot be synthesized by themselves, which are called essential fatty acids, mainly including linoleic acid and linolenic acid, so they are one of the standards to measure the nutritional value of edible oil.
(1) Linoleic acid: participates in the synthesis of phospholipids in human body, making cell membrane and mitochondria a part of it. It is an indispensable substance in the process of metabolism, new tissue growth and damaged tissue repair. Without linoleic acid, children's skin will become dry, scales will thicken and growth and development will be delayed. Lack of linoleic acid in the elderly will lead to cataracts and cardiovascular and cerebrovascular diseases.
Linoleic acid can also regulate cholesterol.
(2) Linolenic acid has the functions of anti-smoking, anti-thrombosis, anti-coagulation, anti-arrhythmia, reducing blood lipid and covering vascular elasticity; It also has the functions of regulating the central nervous system and improving memory. Once the human body lacks linolenic acid, it will cause disorder of blood lipid metabolism, leading to hyperlipidemia, hypertension and atherosclerosis; It can also lead to decreased immunity, forgetfulness, fatigue and decreased vision;
Infants and adolescents who lack linolenic acid will seriously affect the normal development of intelligence and vision.
Composition analysis of fatty acids in main edible oils
(China Nutrition Association) Unit:%
Types of saturated fatty acids, unsaturated fatty acids and other fatty acids
Rice bran oil 20 80 0
Linseed oil 1 1 89 0
Corn oil 15 84 1
Soybean oil 16 8 1 3
Olive oil 8 92 0
Perilla oil 17 83 0
Sunflower seed oil 14 86 0
Wheat germ oil 18.8 8 1.2 0
Peanut oil 19 80 1
Sesame oil 15 84 1
Evening primrose oil 27 73 0
Grape purple oil 29 7 1 0
Camellia oleifera seed oil 37 62 1
Safflower oil 37 63 0
Lard 43 54 3
Cottonseed oil 24 73 3
Palm oil 42 58 0
Butter 62 3 1 7
Sheep oil 57 40 3
Cream 69 3 1 0
Rapeseed oil 13 45 42
Coconut oil 92 8 0
Animal oil mainly contains saturated fatty acids, too much intake can cause the increase of plasma cholesterol and low density lipoprotein, and cause cardiovascular and cerebrovascular diseases.
Vegetable oil mainly contains unsaturated fatty acids, of which linoleic acid and linolenic acid are not synthesized by human body, but they are necessary for human growth and health. They participate in the synthesis of phospholipids in human body, and take the form of phospholipids as an important part of mitochondria and cell membranes, promote the metabolism of cholesterol and lipid-like, and synthesize prostate precursors, which is beneficial to the formation of sperm and protect the skin from X-ray damage.
As far as basic nutrition is concerned, soybean oil, peanut oil and rapeseed oil, which we usually eat, can be provided.
Vitamins a, d, e, k, etc. It is a fat-soluble vitamin, which often coexists with the oil in food. So eating oil is an important way to absorb these fat-soluble vitamins. Among them, vitamin E only exists in several foods, and the highest content of vitamin E in edible oil is soybean oil, rice bran oil, soybean germ oil and wheat germ oil.
The content of vitamin E in edible oil per100g.
(China oil) mg/100g
Nutritional component vitamin e
Wheat germ oil 257. 1
Soybean oil 95.8
Rice bran oil 90
Rapeseed oil 83
Corn oil 77.2
Palm oil 64.2
Camellia oleifera seed oil 57.6
Sunflower seed oil 54.6
Peanut oil 26.8-5 1.0
Cottonseed oil 63.3-77.6
Olive oil 8.7
Sesame oil 29.4-52.8
Grape seed oil 35.95
Cream 0. 1 14
Lard 0. 13
Butter 0.27
Sheep oil 0.25
In daily edible oil, the vitamin E content of soybean oil is 95.8mg, while that of peanut oil is only 50mg. The content of vitamin E in rapeseed oil is 83mg；; The content of vitamin E in corn oil is 77.2 mg. ; The content of vitamin E in rice bran oil is higher, 90mg, but its essential fatty acid content is far less than that of soybean oil.
Through the analysis of the above nutritional components, the nutritional components of soybean oil are better than peanut oil and rapeseed oil in our daily life.
In fact, the nutritional ratio of high-priced edible oil must be comprehensive, and the quality is not necessarily good. What kind of oil is good? Look at the nutrient composition table of various oils at a glance.
Therefore, it is most important to buy only the good ones, not the expensive ones, and choose the right oil according to your own needs.
As far as people's daily life is concerned, olive oil is not the best. The saturated fatty acid content of palm oil is 42, which is similar to lard. Excessive intake of saturated fatty acids will lead to increased cholesterol and cardiovascular and cerebrovascular diseases, so olive oil is not suitable for daily use, but its health care function cannot be denied. Secondly, its vitamin E content is low, only 8.7mg per100g, which is too low compared with the soybean oil we eat every day (soybean oil contains E95.8mg of vitamin E per100g).
Ladies, or people who know about beauty, know that vitamin E has anti-aging effect.
So it cost a lot of money. In terms of balance, some edible oils are not the best.
I am a northerner, and I mainly eat soybean oil. I will explain some misunderstandings about soybean oil:
First of all, the color of soybean oil is not as light as possible. At present, soybean oil circulating in the market generally has two colors, one is dark orange, and the other is light yellow or light yellow. The former is national standard grade III oil, and the latter is national standard grade I oil.
Orange-red soybean oil is called "three deoiling", which is the product obtained after dehydration, degumming and deacidification of crude oil. This product is characterized by non-decoloration, maintaining the inherent orange color of soybean oil, and completely retaining the nutritional components in soybean oil. But the appearance is not good, so it is not convenient to make cold dishes and western food.
Light-colored soybean oil, also known as "five deoiling", is a product obtained by five processes of dehydration, degumming, deacidification, deodorization and decoloration of crude oil. It is characterized in that the inherent color of soybean oil is removed, and the color is lighter, which is convenient for making cold dishes and western food. However, while soybean oil is decolorized, it also removes many inherent nutrients in soybean oil, especially natural antioxidants and important nutrients-natural vitamin E in soybean oil, which makes manufacturers have to add chemical antioxidants to oil.
So the lighter the color of soybean oil, the better. As for which one to choose, it depends on our needs and habits.
If it is used for cooking and cold salad, you should choose first-class oil. Its bright color does not affect the national taste of the food itself, and it is not easy to smoke at high temperature.
If it is used for ordinary cooking, it is best to choose tertiary oil, because the inherent nutrients in the oil are not destroyed.
Fresh soybean oil will not smoke at normal frying temperature (2 15℃). Smoking at room temperature is because oil contains a certain amount of impurities such as free fatty acids and phospholipids. The national standard first-class soybean oil fume point is 2 15 degrees Celsius, while the national standard third-class soybean oil fume point is not. Enterprises generally control it at 180 degrees Celsius, and all products that smoke at this temperature are unqualified products.
Soybean oil should not foam when heated. Foaming is because oil contains a certain amount of phospholipids and water. Its principle is: phospholipid is easy to absorb water, and phospholipid is a good surfactant, which can emulsify oil at high temperature and produce rich foam. Foamed products are unqualified products.