Currently, there is a wide variety of cooking oils available in the market. Are you familiar with the process of distinguishing and selecting the appropriate oil for the well-being of your family? Read on to learn how to differentiate between different types of cooking oils.
Rising Cost of Vegetable Oil Impacts Common Household Products
Vegetable oil is a dietary fat derived from plants, containing Triglyceride as its primary component, which is commonly referred to as neutral fat. It typically consists of a blend of different oils, including corn oil, soybean oil, and others.
Including vegetable oil in the human diet is highly recommended due to its numerous health benefits. Saturated fat derived from cooking oil, when consumed in appropriate amounts (10 – 30% per day), can improve cardiovascular health and support nutrient metabolism.
The smoke point of vegetable oil varies depending on the ratio of blended oils. When the ratio of palm oil and soybean oil in the vegetable oil blend is higher, the oil will have a higher smoke point. Vegetable oil is a safe option for frying, stir-frying, and cooking soup.
Note:
- Purchase vegetable oil from reputable brands as it is blended from various types of oil.
- Avoid boiling vegetable oil at high temperatures for extended periods (over 10 minutes) or reusing it for frying multiple times, as this may produce aldehydes that can be carcinogenic.
Vegetable oil
How to use: Vegetable oil is versatile and can be used for a variety of cooking purposes including frying, stir-frying, salad dressing, and baking. It is particularly effective at eliminating fishy odors when used to fry fish and seafood.
How to use vegetable oil
Soybean oil price reaches 4 month high
Soybean oil is extracted from soybeans. It contains over 8% water, 5% inorganic matter, 15-25% protein, 15-20% fat, and 35-45% carbohydrate, with all necessary amino acids.
Soybean oil is a rich source of dietary fat that not only fulfills the body’s energy requirements but also promotes cardiovascular health and offers excellent anti-aging benefits.
Soybean oil is an excellent choice for frying and stir-frying, surpassing corn oil and sunflower oil in performance.
It is important to note, however, that soybean oil should not be subjected to prolonged frying or high temperatures as this can lead to the production of toxic substances associated with cancer.
Soybean oil
Exploring the Benefits of Rice Bran Oil
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The product contains Gamma Oryzanol (GO) derived from rice bran. It is known to prevent the absorption of harmful cholesterol, thereby benefiting the cardiovascular system. Additionally, it enhances the absorption of HDL cholesterol, which is commonly referred to as good cholesterol.
Furthermore, rice bran oil is exceptionally high in vitamin E, aiding in the fight against aging, maintaining healthy cholesterol levels, and preventing diabetes.
Instructions: Rice bran oil is ideal for cooking purposes due to its high boiling point of 254 degrees Celsius. In addition to its ability to withstand high temperatures, rice bran oil imparts a delightful flavor to dishes, making it a perfect choice for frying and stir-frying meals.
Rice bran oil
Canola Oil: Benefits and Uses
There are two types of oil: edible oil, also known as canola, and non-edible oil, which is primarily used as a lubricant.
Canola oil is known for its high monounsaturated fat content, abundance of vitamin E and essential fatty acids, and absence of harmful cholesterol. It boasts several health benefits including promoting a healthy cardiovascular system, combating aging, and aiding in cancer prevention. Furthermore, canola oil proves to be an effective ingredient in skincare routines.
How to use: Canola oil is a versatile oil with a mild flavor and high heat tolerance, making it perfect for frying and stir-frying.
Canola oil
Exploring the Benefits of Sunflower Oil for Your Health
Sunflower oil is derived from sunflower seeds and is known for its high vitamin E content and abundance of polyunsaturated or monounsaturated fatty acids. It has proven benefits such as reducing cholesterol levels and lowering the risk of coronary artery disease.
The vitamin E content in sunflower oil is significantly higher than in other oils, empowering it to effectively combat cancer and aging.
Note: While sunflower oil has a high boiling point of 225 degrees Celsius, it is not recommended for frying due to the production of toxic substances that can cause cancer at high temperatures. For this reason, it is best to use sunflower oil safely by mixing it in salads or using it directly.
Sunflower oil
“Incorporating Olive Oil into your Diet Can Help with Weight Loss”
Avocado oil is a highly beneficial type of oil that is abundant in essential vitamins and antioxidants. Its impressive polyphenol antioxidants play a vital role in averting the growth of LDL cholesterol and inhibiting the formation of arterial plaques.
The antioxidants found in olive oil offer various benefits, including the prevention of free radicals, inflammation, and potentially reducing the risk of certain cancers, such as breast and colon cancer.
Vitamins A and E found in olive oil are often regarded as a potent solution for improving skin health. These vitamins not only combat signs of aging but also provide essential hydration, resulting in naturally radiant and smooth skin. Olive oil can be classified into two varieties: Extra Virgin Olive Oil and Refined Olive Oil.
Note:
- While it has health benefits, it is recommended to limit your consumption to 2 teaspoons of olive oil per day.
- Olive oil can easily deteriorate when exposed to sunlight and normal temperature. This is why it is typically packaged in dark bottles.
- The optimal storage conditions for olive oil are in a dark place, at low temperature.
Olive oil
Instructions:
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Extra Virgin Olive Oil is suitable for direct consumption or salad dressing. It can be enjoyed with pasta, pizza, and other dishes. It is important to note that the boiling point of olive oil is approximately 182 degrees Celsius. Heating olive oil at high temperatures for extended periods of time can result in the loss of its valuable nutrients.
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Refined Olive Oil is a versatile choice that can be used for various cooking and processing methods. It is ideal for frying, stir-frying, marinating, and adding flavor to your dishes.
How to use olive oil
discoveryof Healthful Properties in Sesame Oil
Sesame oil is known for its numerous health benefits. It is rich in polyunsaturated fatty acids, omega-3, and vitamins A and E, which exhibit powerful antioxidant and cardiovascular protective effects. Additionally, this oil is a great source of calcium, making it beneficial for promoting strong and healthy bones and joints.
Sesame oil possesses the remarkable capacity to nourish the nervous system while aiding in the combat against anxiety, stress, and depression. Its utilization further contributes to the alleviation of insomnia and the amelioration of fatigue.
It is important to be mindful of the caloric and fat content in sesame oil, as excessive consumption may contribute to weight gain.
How to use: Sesame oil should be used for cooking dishes at low temperatures, not exceeding 180 degrees Celsius. This is to prevent nutrient loss and the formation of toxins during the cooking process.
Sesame oil
The Amazing Health Benefits of Coconut Oil
Coconut oil is a widely utilized oil in beauty care, renowned for its numerous health benefits. Notably, it is considered a wonder drug for promoting cardiovascular health and preventing cancer.
Using coconut oil is an effective strategy in combatting obesity. Its numerous benefits include improving digestive system functioning, boosting metabolism, and reducing the buildup of excess fat. Additionally, coconut oil’s high lauric acid content makes it particularly beneficial for the growth and development of infants and young children.
Coconut oil
Instructions: Coconut oil is versatile and can be used for a variety of cooking methods, including frying, stir-frying, baking, and mixing in salad dressings.
Although the boiling point of coconut oil is relatively low, the production of toxins during cooking is significantly lower compared to other types of oils when heated to 180 degrees Celsius for an extended period.
Instructions on the usage of coconut oil
“Study Finds Fish Oil Supplementation Improves Brain Health”
Fish oil is extracted from various fish tissues such as sardines, mackerel, salmon, tuna, and more. It is a rich source of omega-3 fatty acids and other beneficial acids, all of which contribute to promoting good health.
Fish oil is a highly beneficial source of omega-3 fatty acids, which are essential nutrients for numerous bodily functions, including muscle function and cellular activities.
Fish oil offers numerous health benefits, including reducing the risk of high blood pressure, promoting healing of damaged cells, reducing swelling and pain, supporting brain development, and protecting eye health.
Fish oil contains many beneficial nutrients for health
Usage Instructions: To maximize the benefits of fish oil, it is recommended to incorporate 1 teaspoon of fish oil into your cooked food, ensuring it is thoroughly mixed before consumption.
How to use fish oil
When using vegetable oils, it is important to ensure their safety and effectiveness. This can be achieved by referring to specific information regarding the particular type of oil and learning how to enhance the flavors of dishes without deteriorating the oil.
Source: Vinmec
