From a nutritional point of view, when we talk about vegetable oils, it is the term “lipids” that resonates. Fatty acids constitute the basic units of lipids and can be classified into three categories: saturated, unsaturated discussed below, but also trans fatty acids. They are omnipresent in our food, which is why it is essential to know how to distinguish them and understand their functions.
- Saturated fatty acids: they are most often found in products of animal origin such as cream, butter and cheese, although they are present in all vegetable oils in greater or lesser proportions. They should be limited in the diet because they promote cholesterol deposits in the arteries and therefore increase the risk of cardiovascular pathologies.
- Unsaturated fatty acids: among them, we find the well-known omega-3, 6 and 9. They are mainly present in oils and plant products, but also in fatty fish such as salmon, sardines or herring. These are the fatty acids to favor in the diet since they are essential for the proper metabolic functioning of the body. In addition, omega-3 and 6 are called “essential” because our body is unable to synthesize them. They are the majority constituents of our cell membranes and participate in the synthesis of certain hormones.
- Trans fatty acids: unlike the previous fatty acids, trans fatty acids, also called hydrogenated fat, are of industrial and not natural origin. More stable, they were created to promote better preservation of foodstuffs. Be careful with hydrogenated oils which are used in the composition of ultra processed industrial products, such as industrial cakes, cereals or even prepared or canned meals. They should be banned because they pose a risk to the cardiovascular system. They reduce HDL (good cholesterol) levels and increase triglyceride levels, conferring an increased risk of coronary heart disease.
If we were to consider an ideal ratio of our dietary fat intake, it would be as follows: more than 50% omega-9, a 4/1 ratio between omega-6 and omega-3 and an omega- 9/omega-6/omega-3 close to 10/2.5/1. Saturated and trans fatty acids should be limited.
Top 4 Vegetable Oils in Health Nutrition:
- Rapeseed vegetable oil: a very good performer in terms of its ideal composition for health, thanks to a ratio close to the ideal. In addition, it is a fairly stable oil, although its use in seasoning should be favored over cooking. It is also an inexpensive oil. However, you should choose a virgin and organic oil, and not a refined oil to preserve the fatty acids.
- Perilla vegetable oil: for its richness in omega-3. We currently know that the consumption of omega-3 is too low compared to other fatty acids. It is important to promote an oil rich in omega-3 as a seasoning. In addition to Perilla, rich in more than 60% in linolenic acid, we find Chia oil, Linseed oil, Sacha Inchi oil and even Hemp oil, oils very rich in omega- 3.
- Peanut vegetable oil: rich in omega-9 for use in cooking. Peanut oil is very rich in monounsaturated fatty acids, omega-9, which make it a very stable oil when cooking. Its smoke point, i.e. the temperature at which smoke is detected, is very high: 160°C for virgin quality. Other oils such as Olive oil or Hazelnut oil are interesting for the same reasons.
- Toasted Argan vegetable oil: for an exquisite taste. The composition of an oil is essential, but in cooking, the important thing is also the taste. With previously roasted seeds or fruits, we obtain vegetable oils with unique flavors, very appreciated in gastronomy. Toasted Argan, Toasted Peanut or Toasted Sesame vegetable oils are simply exquisite!
What is Vegetable Oil Made of?
Vegetable oils come from so-called oleaginous plants, that is to say whose seeds, fruit pulp or even nuts are rich in lipids and produce an oil. They are composed of fatty acids , 1% free fatty acids and around 1% unsaponifiables depending on the oil in question. A fatty acid is a chain of carbon and hydrogen atoms, with a COOH carboxylic acid function at one end.
Depending on the length of the carbon chain and the configuration of the hydrogen and carbon atoms, there are several types of fatty acids: unsaturated fatty acids and saturated fatty acids. Among the unsaturated, we find omega-9 (monounsaturated), omega-3 and 6 (polyunsaturated). Fatty acids confer numerous cosmetic, therapeutic and also dietary properties to vegetable oils. Please note that as a fatty substance, vegetable oils are neither miscible in water nor in alcohol.
In addition to fatty acids, vegetable oils are composed of unsaponifiables: active ingredients from the initial plant, fat-soluble and conferring anti-oxidant properties to the plant. Among them, we find in particular vitamins A, B, C, D, E, K, including carotenes (provitamin A), but also tocopherols, sterols and other active substances depending on the oil in question; for example thymoquinone from Nigella vegetable oil.
The Valuable Properties of Vegetable Oils
There are thousands of oilseed plants on our beautiful planet, and just as many potential vegetable oils. Today, around fifty of them ( complete list ) are used on a daily basis for their multiple properties :
- General or cutaneous anti-inflammatories (omega-3, sterols, etc.): Andiroba, Hemp, Camelina, Flax, Shea, Avocado, Argan
- Anti-infectives (active ingredients specific to each HV): Neem, Nigella, Andiroba, Sesame
- Anti-oxidants (vitamin E, polyphenols, vitamin A, etc.): Wheat germ, Pomegranate, Argan, Grape seed, Moringa, Acai
- Soothing (omega-3, specific active ingredients of each HV): Calendula, Shea, Mango, Coconut, Cocoa, Apricot
- Healing (vitamin E, omega-3, etc.): Rosehip, Prickly Pear Seeds, Shea
- Circulatory (active ingredients specific to each HV): Calophyll Inophyle, Arnica, St. John's Wort
- Make-up removers: Apricot kernels, Jojoba
- Detoxifying: Milk Thistle
- Emollients: All
- Immunostimulants: Nigella
- Laxatives: Castor
- Nourishing: Shea, Argan, Mango, Coconut, Castor, etc.
- Skin protectants: Carrot, Karanja, Buriti, Raspberry, Shea
- Repellents: Neem, Andiroba
- Tonics, astringents: Daisy, Borage, Evening Primrose, Rosehip, Prickly Pear Seeds
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