Vegetable Oils - Wide Range, Distinctive Features, and Applications

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Composition of vegetable oils

The proportions of different types of fatty acids affect the nutritional value of the oil. The more unsaturated omega-3 and omega-6 fatty acids in the product, the more positively it impacts health. The ratio of omega-3s to omega-6s is also important, which should be 1:5. Fitosterols, which have a similar chemical structure to cholesterol, reduce its absorption in the digestive tract and increase its excretion from the body. Plant oils demonstrate therapeutic and prophylactic effects in cardiovascular diseases. Tokoferols, mainly in the form of vitamin E, delay the aging process of the body. Vitamin E, rightly called the vitamin of youth, affects the elasticity and firmness of the skin, reduces wrinkles, and combats free radicals as one of the strongest antioxidants. Oils can be introduced into the diet of infants with the first solid foods from the 6th month of life, according to the recommendations of the Child Health Center and the Mother and Child Institute. The omega-3 acids contained in vegetable fats stimulate the intellectual development of the child. Initially, a few drops added to the meal are enough.

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Oils – extraction methods

The method of obtaining the most valuable oils involves using the low-pressure method to press on the seeds and fruits of oilseeds without using high temperatures. The product obtained in this way contains a large amount of unsaturated acids. The quality of the final product depends on the purity, absence of damage and maturity of the raw material and the time of harvest, drying and storage. Cold-pressed oils are a valuable ingredient in the diet, but due to the instability of fatty acids, they should be stored in a cool and dark place. It is recommended to consume them separately or as an additive to ready meals. In stores, we can also find refined oils. The process of obtaining them involves heating the raw material to high temperatures to remove unnecessary and harmful substances such as heavy metals or other pollutants. Refined oils are devoid of the taste and smell of the plant from which they were obtained. However, IŻŻ guarantees that refined oils retain most of their nutritional values, including valuable unsaturated fatty acids.

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Oil derived from rapeseeds

The high nutritional value of rapeseed oil is attributed to its richness in unsaturated fatty acids. Together with fish, it forms a group of products with a high content of linolenic acid omega-3s. It has an optimum ratio of omega-6 to omega-3 acids of 2:1. Additionally, due to its high amount of fatty acid, omega-9s are comparable to oils in oil, which is why it is referred to as the "Northern olive oil". The high content of vitamin E improves the oil's stability, allowing it to be found in clear bottles. It is used both in the production and food industry, such as a base for the production of mayonnaise or other sauces, improving their taste and consistency. It can be used in hot dishes, however, very high temperatures can lead to the loss of some nutrients. The recommended daily dose is 3 tablespoons.

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Oil from olives

Oil from olives enjoys significant popularity, which is mainly due to the Mediterranean diet. As much as 98% of the olive trees grown worldwide are found in the Mediterranean regions. The main ingredient in oil from olives is monounsaturated oleic acid, which accounts for 55-83% of all fatty acids. Together with numerous antioxidants, it is effective in preventing civilization diseases. It reduces inflammatory markers and total LDL cholesterol in the blood, and increases the fraction of HDL (good cholesterol). Additionally, antioxidants such as sterols, phenols, and carotenoids reduce the effects of free radicals. Phenolic compounds are also responsible for the characteristic bitter and pungent taste of the oil. Oil from olives owes its oxidative stability, i.e., lower susceptibility to oxidation, to these compounds. This feature makes the oil more resistant to high temperatures and light, making it suitable for frying as well. Oil from olives, rich in easily digestible compounds, protects the gastric and intestinal mucosa and regenerates liver cells. It can be used in the treatment of digestive system diseases and digestive disorders. There are many types of oil from olives available on the market, which differ in their nutrient content. Which oil from olives to choose?

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Extra virgin olive oil

– produced from olives of the utmost quality, processed within a few hours of harvesting. It boasts low acidity, not exceeding 0.8%, signifying a greater abundance of antioxidants and vitamins.

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Virgin olive oil

The production of this oil utilizes fruits that did not meet the required taste and aroma standards for extra virgin oil. The obtained oil features a higher level of acidity, which, however, does not exceed 2%. Compared to extra virgin oil, it contains fewer flavor and aromatic substances.

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The ultimate fraction of olive oil from the first pressing, the acidity of which surpasses 2% and is appropriate for ingestion subsequent to the refining procedure

This is the concluding segment of oil obtained from the first pressing, the level of acidity of which surpasses 2%. Upon undergoing the refining process, it becomes suitable for consumption.

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Processed oil, subjected to thermal treatment

Oil, the flavouring and aromatic components of which have been removed through heating to a high temperature.

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"Concoction of olive oil"

– This constitutes a fusion of purified olive oil with virgin or extra virgin oil, added in quantities of no less than 1%.

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Olive oil derived from olive extracts (sansa, pomace)

has the lowest grade of quality, is produced by combining the mass acquired through extraction with a solvent or the pressing procedure. After the refining phase, it is approved for consumption. The recommended daily dose for intake is 4 teaspoons.

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Oil pressed from flax seeds

The oil extracted from flax seeds is unique due to its high omega-3 fatty acid content. It protects the body from harmful external factors and infections by reducing the acidity of fatty acids in the blood. As a component of the cell membranes, it affects their flexibility and promotes the transport of nutrients. It has a positive effect on the condition of the hair and skin, and is recommended for the liver. It helps the body to prevent harmful externalities and infection by decreasing the oxidation of pro-inflammatory acids. It is also a good choice for individuals looking to enhance their cognitive performance, as it supports the functioning of the nervous system. The oil is also recommended for digestive disorders and for the treatment of Helicobacter pylori infections. Its fatty composition and anti-inflammatory properties can soothe irritations of the gastric mucosa and accelerate wound healing. Flaxseed oil also contains phytohormones such as lignans, which support hormone synthesis and can reduce symptoms of premenstrual syndrome and menopause in women, as well as hair loss in men, which can be alleviated by the application of oil compresses on the scalp. Due to its high omega-3 fatty acid content, flaxseed oil should be stored cold and dark, preferably in the refrigerator in a dark glass bottle.

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Evening primrose seed oil, valued for its high content of GLA

Cherry blossom seed oil is distinguished by a high content of 70% omega-6 exogenous linoleic acid. 9% is a rare, but very valuable, gamma-linolenic acid, responsible for lowering blood cholesterol levels. This oil can be used in rheumatic diseases, ligament injuries, or bone structure disorders - it supports the regeneration process of connective and cartilage tissues. It can also bring positive effects in the treatment of diseases with an associated inflammatory process, such as ulcerative colitis or skin diseases, e.g., rosacea or atopic dermatitis. The recommended daily dose is 1 teaspoon.

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Milk thistle oil

Flame Island, a valued plant component, is cultivated due to its fruits' rich bioflavonoid content. The most precious active substance, silimarin, was previously utilized mainly for the regeneration of the body following excessive alcohol consumption. This compound safeguards and rejuvenates hepatocytes, in addition to preventing the loss of the most potent intracellular antioxidant - glutathione. Silimarin is also effective in treating gallstones and liver constipation. The oil from Flame Island is also employed to regulate defecation or assist in the elimination of toxins from the body. The recommended daily dosage is 3 teaspoons.

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Black cumin seed oil

Black cumin seeds have been used in medicine for over two thousand years. They are also known as the gold of the pharaohs. In addition to unsaturated fatty acids, vitamins A and E, and flavonoids, black cumin seed oil contains a unique bioactive substance called thymoquinone, which has anti-inflammatory and antioxidant properties. It is used for respiratory diseases, especially asthma, to reduce the severity of symptoms and the occurrence of shortness of breath. Studies in children and adolescents aged 6 to 17 years have shown a reduction in asthma symptoms in 80% of patients. In this study, participants with asthma, rhinitis, and eczema were divided into two groups. The first group received one capsule containing 500 mg of oil three times a day for eight weeks, and the second group received two capsules with the same oil dose three times a day for six to eight weeks. Both groups showed a reduction in asthma symptoms, despite the different oil dosages (D. Mańkowska, W. Bylka 2009). Black cumin seed oil is recommended for diabetics because it supports the regeneration of pancreatic cells and improves glucose metabolism. It also has a protective effect against gastric ulcers by increasing antioxidant activity and increasing mucin production in the gastric mucosa. This effect is possible due to the properties of thymoquinone and polyunsaturated fatty acids in the oil. The oil may have a similar protective effect on liver and kidney cells. The recommended daily dose is 1 teaspoon.

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Coconut kernel oil

Coconut kernel oil is one of the most controversial products in the diet. It is a fat derived from the kernel of the coconut, and as such, it belongs to the category of vegetable fats. The solid state achieved at room temperature indicates a high content of saturated fatty acids, which make up 47% of coconut kernel oil. In addition, the oil contains medium-chain fatty acids, which are rarely found in other foods. Apart from coconut kernel oil, small amounts of these fatty acids are found only in butter and palm oil. Due to their different metabolism and ability to dissolve in water, they do not require bile or pancreatic lipase in the digestion process, leading to faster absorption. Although these arguments support the use of coconut kernel oil, its content is only 16%. Coconut kernel oil contains lauric acid, which exhibits antifungal, antibacterial, and antiviral properties. The presence of saturated fatty acids increases the oil's stability during high-temperature processing. Coconut kernel oil has a high smoke point, making it suitable for frying. However, it is important to note that frying is not the recommended method of heat treatment. The oil extracted from the coconut kernel takes on its flavor and aroma. If for any reason the flavor or aroma needs to be removed, the oil must undergo a refining process. The resulting oil, sold as purified or neutral, is also free of polyphenols, of which there are not many to begin with. Avoid using coconut kernel oil as a daily substitute for other oils, such as rapeseed or olive oil. Coconut kernel oil has a high content of saturated fatty acids, which exhibit hypercholesterolemic properties. Therefore, it is recommended to use coconut kernel oil sparingly. The suggested daily intake is 5 tablespoons.