The market is now flooded with a variety of cooking oil products, soybean oil, peanut oil, blended oil, salad oil, and specialty oils, such as olive oil, grapeseed oil, safflower oil, evening primrose oil, etc., but is it worth it to us to pay a high price for some varieties of oil?

Today I'm telling you what we really need is good oil, not expensive oil!

Market experts: the price of cooking oil can be affected by a variety of factors, but mainly depends on the price of raw material resources.

Some edible oils, nutrient-rich, scarce raw materials, high production costs, the price is higher; some edible oils of general quality, extensive resources, businessmen in order to hype some concepts, the high cost of advertising costs added to the cost of the product, creating a number of high-priced brands.

But in fact, the high price of cooking oil, nutrition is not necessarily comprehensive, the quality is not necessarily good. Which oil is good, look at the nutrient content table of various oils at a glance.

Composition of essential fatty acids in major edible fats and oils

(Chinese Nutrition Association)

Unit: %

Nutritional composition 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 55-81 2-3

Wheat Germ Oil 50 4-10

Soybean Oil 49.8-59.0 5.0-11.0

Sunflower 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

Rice Bran Oil 29-42 <1.0

Linseed Oil 15-20 44-61

Peanut Oil 13.0-43.0 0-0.3

Rapeseed Oil 11.0-23.0 5.0-13.0

Olive Oil 3.5-21.0 0.3-0.9

Tea oil 7-14 7

Palm oil 5.0-14.0 <1.5

Lard 12 0

Sheep's oil 3-5 2

Butter 2 0

Butter 2 1

Coconut oil 1.6 2

Here's how I explain the main nutrients of cooking oil

There are two indicators of the nutritional value of fats and oils: one is the content of unsaturated fatty acids; the other is the content of essential fatty acids. Vegetable oils contain years of these two fatty acids, generally higher than animal oils. The more unsaturated fatty acids there are, the better for your health.

Unsaturated fatty acids are divided into monounsaturated fatty acids and polyunsaturated fatty acids. Monounsaturated fatty acids have oleic acid, polyunsaturated fatty acids including linoleic acid, linolenic acid, arachidonic acid and so on. The human body can not synthesize its own linoleic acid and linolenic acid, must be supplemented from the diet.

The polyunsaturated fatty acids necessary for human growth and health and can not synthesize their own polyunsaturated fatty acids known as essential fatty acids, including linoleic acid and linolenic acid, so they are one of the standards for measuring the nutritional value of cooking oil.

(1) linoleic acid: it is involved in the synthesis of phospholipids in the body, so that the cell membrane and mitochondrial components, is the body's metabolism, new tissue growth, damaged tissue repair process indispensable substances, lack of linoleic acid in young children, the skin will become dry, scaly and thickening, stunted growth; lack of linoleic acid in older people will trigger cataracts and cerebral and cerebrovascular lesions.

Linoleic acid also regulates the role of cholesterol

(2) linolenic acid has anti-nitrous, anti-thrombosis, anti-coagulant, anti-arrhythmia, lowering blood lipids, cover tethered vascular elasticity; but also has to regulate the central nervous system, improve memory and other functions. The human body once the lack of linolenic acid will cause disorders of lipid metabolism in the body, resulting in hyperlipidemia, hypertension, atherosclerosis; will also lead to reduced immunity, forgetfulness, fatigue, vision loss;

Infants and young children, adolescents and young people if the lack of linolenic acid will have a serious impact on the normal development of their intelligence and eyesight.

Analysis of fatty acid composition of major edible oils

(China Nutrition Association) Unit: %

Type of saturated fatty acids Unsaturated fatty acids Other fatty acids

Rice Bran Oil 20 80 0

Linseed Oil 11 89 0

Corn Oil 15 84 1

Soybean oil 16 81 3

Olive Oil 8 92 0

Perilla Oil 17 83 0

Sunflower Oil 14 86 0

Wheat Germ Oil 18.8 81.2 0

Peanut Oil 19 80 1

Sesame Oil 15 84 1

Evening Primrose Oil 27 73 0

Grapeseed Oil 29 71 0

Camellia 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 31 7

Sheep's oil 57 40 3

Butter 69 31 0

Canola oil 13 45 42

Coconut oil 92 8 0

Animal oils mainly contain saturated fatty acids, the intake of which is too high, can cause plasma cholesterol, LDL rise, triggering cardiovascular and cerebral vascular diseases

Vegetable oils mainly contain unsaturated fatty acids, which contain linoleic and linolenic acids, which the human body can not synthesize, but are necessary for human growth and health. They are involved in the synthesis of phospholipids in the human body, and phospholipids in the form of mitochondria and cell membranes as an important part of the metabolism of cholesterol and lipids, the synthesis of prostate precursors, which is conducive to the formation of spermatozoa, and to protect the skin from damage caused by X-rays, etc.

As far as the basic nutrients are concerned, the soybean, peanut, and canola oils that we generally consume can provide

Vitamin A, D, E, K, and so on. A, D, E, K, etc. are fat-soluble vitamins that are often found in foods with fats and oils***, so eating oil is an important way to absorb these fat-soluble vitamins. Among them, vitamin E exists only in several kinds of food, in the edible oil soybean oil, rice bran oil, soybean germ oil, wheat germ oil has the highest vitamin E content.

Vitamin E content per 100 grams of edible fats and oils

(Chinese fats and oils) unit mg/100g

Nutritional composition 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 oil 57.6

Sunflower oil 54.6

Peanut oil 26.8-51.0

Cottonseed oil 63.3-77.6

Olive oil 8.7

Sesame oil 29.4-52.8

Grapeseed oil 35.95

Butter 0.114

Lard 0.13

Butter 0.27

Sheep's oil 0.25

Soybean oil has a high Vitamin E content of 95.8mg, while peanut oil contains only 50mg of Vitamin E. Rapeseed oil has a Vitamin E content of 83mg, and corn oil has a Vitamin E content of 77.2mg; Vitamin E content in rice bran oil is higher, 90mg, but its essential fatty acid content is far less than soybean oil.

By analyzing the above nutrients, in our daily life in the use of oils, soybean oil is better than peanut oil and canola oil

In fact, the high price of cooking oil, nutrition than a certain comprehensive quality is not necessarily good, in the end, which is good, look at a variety of oils on the nutrient table at a glance

So, only buy good, do not buy expensive, according to their own. Not to buy expensive, according to their own needs to choose the right oil is the most important

In terms of people's daily life should be intake of nutrition, olive oil is not the best, palm oil saturated fatty acid content of 42, and lard saturated fatty acid content is almost the same, saturated fatty acid intake will lead to cholesterol, triggered by cardiovascular and cerebral vascular disease, so you should not use olive oil as a So olive oil should not be used as a daily oil, but its health effects can not be denied. Secondly, its Vitamin E content is low, only 8.7mg per 100 grams, compared with the daily consumption of soybean oil (soybean oil contains Vitamin E 95.8mg per 100 grams), too low

Ms., or the beauty of the understanding of people, know that Vitamin E has an anti-aging effect.

So spend a lot of silver, in terms of balance, some cooking oil is not the best

I am in the north, the main consumption of soybean oil, so I'm on some of the misconceptions about soybean oil, to explain:

First of all, the color of soybean oil is not lighter, the better, the current circulation of the market of soybean oil is generally two colors, a darker color, for the red-orange, the other is lighter, for the light yellow. A lighter color, light yellow or yellowish. The former is the national standard three oil, the latter is the national standard one oil.

The orange-red soybean oil became "three oil", it is the gross oil after dehydration, degumming, deacidification of the three processes to get the product, this product is characterized by the absence of decolorization, maintaining the inherent orange-red soybean oil, while also retaining a more complete soybean oil nutrients. However, it is not easy to do cold dishes and western food.

The light-colored soybean oil is also called "five oil", it is the gross oil after dehydration, degumming, deacidification, deodorization, decolorization and other five processes to get the product. Characterized by shedding the inherent color of soybean oil, light color, easy to do cold dishes and Western food, but soybean oil in the decolorization at the same time also shed many of the inherent nutrients in soybean oil, especially the loss of soybean oil in the natural antioxidants and important nutrients - natural vitamin E, which makes the producers have to be in the oil. Add in chemical antioxidants.

So, the lighter the color of soybean oil, the better, as to choose which one is better, depends on our needs and habits.

If you use it for frying and mixing, you should choose the first grade oil. Its color and taste is light, does not affect the flavor of the food itself, high temperature is not easy to smoke.

If used for ordinary cooking, it is best to choose the third level of oil, because the inherent nutrients in the oil is not destroyed.

Fresh soybean oil does not smoke at normal frying temperatures (215 degrees Celsius). Normal temperature smoke because there is a certain amount of free fatty acids, phospholipids and other impurities in the oil. National standard soybean oil smoke point of 215 degrees Celsius, three oil smoke point of the country has no standard, the enterprise is generally controlled at 180 degrees, in this temperature smoke products are substandard.

Soybean oil heating should not foam. Foaming is because the oil contains a certain amount of phospholipids and water. The principle is: phospholipids are very easy to absorb water, and phospholipids are a good surfactant, can make the oil emulsification, when the high temperature can produce rich foam. Foaming products are substandard products.