Nutritionists suggested how vegetable oil is healthier

What vegetable oil is better to cook

First, you need to know the temperature of combustion (smoke) oils. Because when oil when heated begins to smoke, then it produces toxic gases and harmful free radicals.

Unrefined oils are cold-pressed, extra virgin olive for example, can be added to salads and ready meals, but try to avoid processing them at high temperature.

For cooking at medium and high temperatures use coconut oil (with plenty of saturated fats and medium triglycerides), olive oil from the first pressing (virgin), avocado oil, rice bran oil, and even butter in small amounts.

Secondly, cooking at a low temperature or to add to finished dishes and salad dressings it is better to choose oils with a higher content of fatty acids omega-3, as they support cellular health and reduce the risk of stroke and heart attack.

They are also known for their anti-inflammatory action.

Omega-6 is also required for maintaining cell wall integrity and provide energy for the heart muscle.

But an excess of these fatty acids can cause inflammation in the body.

The optimal ratio of omega-3 and omega-6 to 1:3, but the modern diet with excess refined oils greatly violates this proportion up to 1:30.

In addition, a very useful cooking oil with a high content of fatty acids omega-9.

They are considered “conditionally essential”: the human body manufactures its own, but in a very small volume.

Consumption of omega-9 (e.g., oleic acid) reduces the risk of heart attacks, atherosclerosis, helps in the prevention of cancer.

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