Which oils are the healthiest? Unusual oils, e.g. from walnuts, hazelnuts, hemp, safflower or avocado, are expensive, but it is worth reaching for them because of their very beneficial health properties. We present 15 oils that are worth having in your kitchen.
Which oil pressed
What oil is the healthiest one? The most valuable are cold-pressed oils – obtained by mechanical pressing of oil plants. We know olive oil and rapeseed oil and soybean oil, but there are also oils from nuts, hemp and even plum seeds. Such oils have high nutritional value and quality. However, they are not very resistant to storage. We know well the benefits of oils, which provide not only essential fatty acids omega-3 and omega-6, but also fat-soluble vitamins. In addition, there are antioxidants in oils to prevent ageing.
It is obtained by cold pressing. It has a delicate, nutty flavour and a yellow-gold colour. It can be used as an addition to cakes, ice cream, desserts or as a dressing ingredient. Consumed systematically reduces blood pressure and bad LDL cholesterol. Perfectly moisturizes the skin.
Peanut oil (peanut)
Cold-pressed has a yellow colour and intense nut flavour, while refined is free from both taste and aroma. Peanut oil should be eaten cold as an addition to salads or dressings. It promotes weight loss because it provides a feeling of satiety for a long time. Thanks to the resveratrol content, it has anti-cancer effect, and the magnesium it contains supports the nervous system. Peanut oil also has a beneficial effect on the skin.
One of the most valuable oils. Cold-pressed has an intense nutty flavour with a hint of caramel and a yellowish, sometimes greenish colour. It should be eaten cold as an addition to salads with nuts or to fish, white meat and vegetables. Particularly rich in omega-3 and 6 (1 tablespoon covers half the daily requirement), vitamin E, lowers blood pressure, and levels of bad cholesterol. Recommended to learners, it has a positive effect on memory. Thanks to the content of vitamin E, it helps in the fight against acne and skin diseases. The ellagic acid it contains has anti-cancer properties.
Pine nut oil has a sweet taste, a delicate pine aroma. Perfect as a pesto base, an addition to wine-based sauces, soups and grilled fish. Cold-pressed is rich in magnesium (calms and supports the nervous system) and zinc (has a positive effect on the skin and reproductive system).
Siberian pine oil
Obtained by the cold pressing of seeds of the Siberian pine (Pinus sibirica), also often referred to incorrectly as Siberian cedars. It has a delicate taste, suitable for drinking raw. It relieves the symptoms of indigestion, gastritis, peptic ulcer, hyperacidity and heartburn. Protects the internal organs, provides ingredients necessary for the proper functioning of bones and joints. Recommended for athletes (increases physical fitness). Provides B vitamins.
Cold-pressed, dark green in colour and similar to olive oil. Very popular in Mediterranean cuisine, it is used as an addition to sauces, salads, baking and cooking. It is not only a source of unsaturated fatty acids and squalene but also lecithin. This compound is a building block of brain cells, performs protective functions of the stomach and liver and improves blood circulation. Choline contained in lecithin supports the process of concentration and memory, which is why this oil is recommended for learners.
Obtained by cold pressing, it has a characteristic dark brown colour and strong aroma. Very popular in Asian cuisine (for cooking, sauces, salads, dips, desserts). Has a warming and cleansing effect. Recent studies show that it also lowers blood pressure and even allows you to reduce the dose of drugs used (this is probably the effect of sesamin). It has a beneficial effect on bone condition and joint condition – it is used in the prevention of osteoporosis.
How to store oils
All vegetable oils should be protected from light that destroys their properties. The coldest ones are the least durable (they should be sold in dark bottles). Heat is also bad for them. The ideal temperature is around 7 degrees Celsius, for oil 8-18 degrees C. Therefore, open oil is best stored in the fridge. Cold-pressed oils are best bought in small packages and consumed fairly quickly (up to 3 months) to protect them from rancidity.
Rice oil has a delicate, sweet taste of almonds. Perfect for dressings, salads, frying and baking. Extremely popular in Asia, because its mild taste does not penetrate the dishes. Very rich in vitamin E, a natural antioxidant gamma-oryzanol (has strong anti-wrinkle properties, protects against UV rays, improves microcirculation in blood vessels), as well as squalene, which protects the heart, has anti-cancer and anti-fungal effects.
Cold-pressed orange or reddish, refined – light or dark yellow. Due to the high content of polyunsaturates, it is not suitable for frying. It can be used for the production of mayonnaise, as an addition to salads, salads or for cooking. It contains large amounts of vitamin E, which inhibits the ageing process. Corn embryo oil is used to fight prostatic hyperplasia due to the very high content of phytosterols.
The oil is obtained by cold pressing cranberries with large fruit. It has a specific, fruity aroma, best raw. It contains about 65 per cent necessary unsaturated fatty acids, in addition, a large amount of vitamin E, phytosterols. It is rich in minerals magnesium, calcium, zinc, potassium, manganese, selenium and also phospholipids. It protects the heart, has an immunostimulatory and antiallergic effect. It has strong regenerative properties, anti-ageing properties.
Hemp oil is obtained from cold-pressed hemp seeds. It has a green-brown colour and a slightly bitter, spicy taste and smell. Perfect as an addition to potatoes, groats and salads. It is very rich in vitamin K, which has antihemorrhagic properties, is responsible for normal blood clotting. Has anti-fungal, antibacterial, anti-inflammatory, analgesic effect. It also participates in the formation of bone tissue.
Grape seed oil
Yellow-green or greenish grape seed oil is excellent as an addition to sauces, dressings and salads. It is one of the richer sources of linoleic acid and vitamin E. It reduces the level of bad LDL cholesterol, while raises – good HDL, has antioxidant properties.
Dark yellow almond marzipan oil obtained from Hungarian plum seeds. Very popular in French and Italian cuisine as an addition to desserts, salads, sauces and fish dishes. It is rich in unsaturated fatty acids, especially omega-6 and omega-9, and in vitamin E.
Safflower oil (from thistle)
Cold-pressed has an intense golden yellow colour. Attention – it naturally precipitates. Not suitable for heating. It is recommended for people with high blood pressure and abnormal cholesterol.