The rush of life, stress, lack of time, junk food rich in saturated fatty acids, excess sugar and salt in the diet … All this makes us vulnerable to various diseases. It can be a common cold, angina or gastrointestinal disorders. However, we also face more serious diseases like diabetes, hypertension, and atherosclerosis. It is worth thinking about the natural way in which we can strengthen our immunity and help our heart.
Linseed oil, pumpkin seeds, cranberry, rye, rapeseed, walnuts, grape seeds, evening primrose … On the market there is a whole wealth of oils that have a beneficial effect on our health.
What’s in oils?
In contrast to animal fats, they are an excellent source of essential fatty acids, i.e. essential unsaturated fatty acids.
Monounsaturated fatty acids – advantageously act on the circulatory system, preventing atherosclerosis, ischemic heart disease and arterial hypertension.
Polyunsaturated fatty acids – including Omega-3 (alpha-linolenic acid) and Omega-6 (linolenic acid). They reduce the risk of cardiac arrhythmias, lower triglycerides and LDL, so-called “Bad cholesterol”, increasing HDL – means “good cholesterol”, improve brain function, support the treatment of inflammation and relieve rheumatic pains. They improve the condition of the skin, hair, nails, support the nervous system, have an anti-depressant effect, prevent type 2 diabetes, help regulate the functioning of the liver and kidneys, and have an analgesic effect.
They also contain vitamin E, so-called “Vitamin of youth”.
The human body can not produce EFAs by itself, and they are necessary for maintaining health. That is why it is so important to deliver them with food.
Vegetable oils contain only a small amount of NKT (saturated fatty acids), which are needed to produce certain hormones and obtain energy.
The adult’s need for omega-6 fatty acids is 5g per day on average, and omega-3 on average is 1g per day. According to the Polish Cardiac Society, the recommended ratio between omega-6 and omega-3 should be 41. Diet for the heart read here.
Sources of essential unsaturated fatty acids
Omega-6 olive oil, sunflower oil, corn oil, soybean oil, sesame oil and evening primrose oil.
Omega-3 rapeseed oil, linseed oil, pumpkin seed oil, walnut oil.
Attention! Remember that oils are high in calories, so you can not eat them with impunity in excessive amounts.
Other sources of omega-3 and omega-6 acids: fish, nuts, almonds, seeds (sunflower, pumpkin, sesame, linseed), wheat germ, soybeans, fatty fish (mackerel, salmon, tuna), seafood, fish oil
The use of oils
- as an addition to potatoes, bread, groats, cheese, fish, meats,
- for preparing vinaigrette, mayonnaise or dressings,
Remember! Add oil to an already prepared dish so that it does not lose its precious properties.
A few words about the cold stamping process.
In order to preserve all the nutritional values contained in the grain, they should be subjected to a cold pressing process in specially designed screw presses. The temperature prevailing during such treatment should not exceed 40 ° C. The relevant technological parameters of the press are also important (the ratio of the engine speed to the pressure of the press), which allows obtaining an oil with unchanged biochemical parameters, having the characteristics of virgin oil (extra vergine). Therefore, pristine oil is one that after extraction from oil plants retains exactly the same biochemical composition as found in the seeds of these plants before processing. Then extruded oil is immediately cooled to 4-10 ° C, it is also protected against light and air due to high EFA susceptibility to oxidation (oxidation) processes. For this reason, cold-pressed oils should be stored in dark bottles, in a refrigerator, for about 3 months.