In recent years, with the increase in health awareness, more and more people have begun to pay attention to the intake of fats and fats in their daily diet. In daily life, common oils and fats are peanut oil, corn oil, rapeseed oil and soybean oil, etc., so which of these oils and fats is healthier?
1. Nutrients and health benefits of peanut oil
Peanut oil is an oil extracted from peanuts and is rich in nutrients such as fats, vitamins, minerals, etc. It has a high oleic acid content, so it has a good taste and aroma when cooking and baking goods.
In addition, components such as vitamin E and squalene in peanut oil have antioxidant effects and are beneficial to human health.
Studies have shown that peanut oil can help lower cholesterol and prevent cardiovascular disease. Due to the higher oleic acid content of peanut oil, it can reduce the amount of cholesterol in the blood, reducing the risk of heart disease and stroke.
2. Nutritional content and health benefits of corn oil
Corn oil is extracted from corn germ and is rich in nutritional value. Corn oil contains a lot of unsaturated fatty acids, including linoleic acid, linolenic acid, etc., which help lower blood cholesterol levels and prevent cardiovascular disease.
In addition, corn oil also contains antioxidants such as vitamin E, which helps protect cells from free radical damage.
Studies have shown that corn oil has several health benefits such as lowering blood pressure and preventing diabetes and obesity. In addition, the unsaturated fatty acids in corn oil help maintain the health of ** and hair, enhance immunity and nervous system function.
3. Nutrients and health benefits of canola oil
Canola oil is extracted from rapeseed and contains the most reasonable ratio of fatty acids. The content of unsaturated fatty acids in rapeseed oil is relatively high, and the proportion of monounsaturated fatty acids and polyunsaturated fatty acids is relatively balanced.
The health benefits of canola oil mainly include lowering cholesterol and preventing cardiovascular disease. The oleic and linoleic acids in canola oil can lower blood cholesterol levels, which can reduce the risk of heart disease and stroke.
In addition, canola oil has anti-inflammatory and antioxidant effects, which can help protect against cancer and other chronic diseases.
4. Nutritional content and health benefits of soybean oil
Soybean oil is extracted from soybeans, which are rich in unsaturated fatty acids. Soybean oil is high in linoleic acid, which helps lower cholesterol levels and prevent cardiovascular disease.
In addition, soybean oil also contains nutrients such as vitamin E and carotene, which help protect cells from free radical damage.
Studies have shown that soybean oil can help lower blood pressure and prevent health benefits such as cancer. In addition, soybean oil may also promote brain development and nervous system health. However, it is important to note that excessive consumption of soybean oil may increase the risk of diseases such as diabetes and obesity.
5. Precautions for oil intake
1. Control fat intake
Moderate consumption of fats and oils is beneficial to the human body, but excessive intake can increase the risk of diseases such as cardiovascular disease and obesity. The recommended daily intake of fats and fats is 25-30 grams.
2. Avoid using oil at high temperatures
High-temperature oil can destroy the nutrients of the oil and produce toxic substances. Therefore, it is advisable to avoid high-temperature cooking, such as frying, etc., and instead use cooking methods such as steaming, boiling, and stewing.
3. Different oils and fats are used alternately
Different oils and fats have different nutrient content and health benefits, so it is recommended to alternate between different types of oils and fats for a more complete nutrition.
Summary: In the daily diet, the correct choice and use of fats and fats are essential for human health. Peanut oil, corn oil, canola oil and soybean oil are all healthy oil options, but you should be careful to control your intake, avoid high-heat cooking and alternate use of different oils.