It's time to end the myths about the excessive benefits of vegetable fats and the need to reduce the fat content in food. has been (and still is) popular for many years as a way to lose weight and prevent disease - or at least keep them under control. Process engineers in food companies have been knocked off their feet by producing "low-fat" or no-fat products. As a rule, because of this, the products lost their taste and changed the texture. Then it was necessary to increase the amount of salt, sugar, refined grains.

Modern Scientific research show that total dietary fat is not actually associated with weight or disease. It's all about the type of fat and the total number of calories in the diet.

The “bad” fats, i.e. trans fats and saturated fats, increase the risk of developing a number of diseases. The “good” fats, i.e. monounsaturated and polyunsaturated fats, have the opposite effect. They are good for the heart and other organs. Nutritionists of the last century did not think about the dangers of vegetable fats. However, vegetable fat, like other foods, is both harmful and beneficial to our body. Let's talk about this in more detail.

Is vegetable fat good?

"Vegetable oils" sounds like something healthy. We do not think that these food products require complex industrial processing in the manufacturing process. This treatment involves the use of toxic chemical substances, such as hexane and bleaching agents - to create an extract and deodorize oils.

A crucial factor for good health is the correct ratio of fatty acids and Omega 6 in the diet. The consumption of vegetable fats and oils is growing exponentially, and accordingly, the balance is seriously disturbed. A high content of Omega 6 acid accelerates inflammatory processes in the body and is directly related to the development of cardiovascular diseases, diabetes, obesity, asthma, cancer, autoimmune diseases, hypertension, infertility, blood clots; That's what is harmful excessive consumption of vegetable fats.

Poison or medicine?

With proper use, vegetable fats can be an excellent natural medicine. They contain phenolic compounds, substances that have antioxidant, anti-inflammatory, and anticoagulant properties that scientists suggest increase the body's metabolic rate.

The most important functions of vegetable fats in our body: restoration of strong full-fledged cell membranes, transportation and oxidation of cholesterol. In addition, the body uses substances which are made up of plant fats as precursors to tiny but powerful hormones known as eicosanoids (prostaglandins, leukotrienes, and thromboxanes), which are involved in virtually every system in the body.

Modern nutritionists advise not to treat products categorically. It all depends on the dosage and combination of substances that we use. Currently, research is underway in laboratories around the world that examine in more detail both the benefits and harms of vegetable fats. And we should combine all the foods available to us in a reasonably thought out diet.

What is harmful sunflower oil- or the most common fat on which most people (and not only) cook and season salads.

Do you still cook and season salads with sunflower oil? Then this post is definitely for you!

Well, seriously, I dedicate this post separately to the most common product in the kitchen of most people (not mine). And there is a special reason for this. I already wrote about the dangers of vegetable oils, where they argued with me a large number of people, which is like olive and Coconut oil are also herbal.

So I decided to write a post separately about Sunflower oil and tell you why you can’t take everything vegetable as healthy and why it’s better to completely abandon its use.

Here is another bottle of Sunflower oil in your kitchen, on which you cook your food. And you probably think that this is the most healthy oil! But you are deeply mistaken, because Sunflower oil is:

Unstable fat

Sunflower oil consists mainly of polyunsaturated fat, which due to its chemical structure is very unstable and quickly oxidatively oxidized. What does it mean? The fact that even without heating, free radicals begin to form in sunflower oil, accelerating the aging of our body and causing the development of numerous chronic diseases. In addition, oxidized molecules of polyunsaturated fat have the ability to accumulate in cell membranes, triggering a chain of destructive oxidative reactions.

Contains a large amount of Omega-6

Not all omega fatty acids are equally beneficial to us. Especially in large quantities. Our body needs balance. A normal healthy balance of k should ideally be 1:1 or at worst 1:4. And if you constantly use sunflower oil every day, what kind of balance can we talk about? 1:24? Or even more? What does excessive use of Omega-6 shine for us? Well, at least chronic inflammation or the number 1 cause of chronic disease. Have you been told that Sunflower oil is better for your heart and blood vessels? No matter how! It is this oil that leads to the deposition of cholesterol (note oxidized) on the walls of our blood vessels, leading to their blockage, and there is already a heart attack and stroke.

Oil production method

Unfortunately, I could not find a video of obtaining Sunflower oil, but the process of obtaining its brother - Rapeseed or Canola oil (another toxic and such a popular oil in America and Canada) has long been covered in a popular American program. You can read a detailed post describing the process of obtaining vegetable oils and watch the video there. I will say right away that this process is far from natural and sometimes causes vomiting, especially when we imagine that we are eating it. I advise you not to watch while eating

So what kind of oil is suitable for consumption?

You need to cook food on fat that is stable, does not oxidize and does not form free radicals, that is, saturated. These are butter, ghee, coconut oil and even animal fat such as lard. You can read more details. And if you are worried about your Cholesterol, I advise you to read, after it you may not be so afraid to eat lard

I haven't used sunflower oil for about 2 years now, and before that, unrefined sunflower oil was my favorite salad dressing. For more than a year now, my parents and sister have completely abandoned this not-so-healthy oil, as everyone thought.

And then she couldn’t, because she didn’t regain consciousness. And 3 weeks later she was gone. An autopsy revealed a heart attack due to very severe atherosclerosis. And no, I do not claim that it was Sunflower oil that caused atherosclerosis in a week, but I am 100% sure that it was it that aggravated the situation and, one might say, killed my granny. By the way, it was this situation that led my parents to completely abandon the use of Sunflower oil ...

Sunflower oil, although it is a plant product, is toxic to us. It is clear that it is much cheaper than the same healthy fats. But in the end, you will have to pay with your health. And it, as many already know us, is priceless!

Do you use sunflower oil? Or switch to healthy fats?

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In recent years, conversations about the benefits of oils have been conducted from all sides. They are both tasty and healthy, only in the first place in this vegetable top list is overseas olive oil. But what about sunflower oil? The benefits and harms of this product have been used for three centuries. It was in Russia that the first oil mill for the processing of colorful sunflowers was created. It is in Russian villages and cities that young people have always loved to husk healthy sunflower seeds. It is sunflower oil that is famous for its cleansing and anti-cancer properties. Isn't it time to reacquaint yourself with such a native oil?

A bit of history

Universal sunflower oil hair mask

…and for the skin

What do the reviews say?

Understanding the types of sunflower oil

The production of an oily liquid for culinary, cosmetic and medicinal purposes goes through many stages until the final product is obtained. Yes, and the types of this product, which we choose on store shelves, are very different.

1. Raw (first cold pressed). This is the most valuable oil - it has an incomparable aroma of sunflowers and a dark color. Ideal for vinaigrettes, ready-made dressings, pea porridge, salads, sauces. You can't heat it up!
2. unrefined. This is also a well-known product rich color and bright aroma. Unrefined sunflower oil, the benefits and harms of which have long been known, is considered the most healing sunflower "option". It retains all the vitamins, healthy fats, and it's just delicious.
3. refined. This is the most familiar oil that we use for cooking, frying, parkas and other culinary pleasures. It passes full cycle cleaning, so there is a little less healthy fat in such an oil, and in terms of vitamin E content, it is seriously inferior to its refined “analogue”.
4. Frozen sunflower oil. What is it and what is it eaten with? Yes, with anything! This is the same refined product from which natural waxes have been additionally removed. It is perfectly transparent, very light, so it is well suited for salads and does not change the appearance, color and taste of the dish.

How to choose and store oil?

Sunflower and olive - which is better?

The difference between sunflower oil and olive oil worries almost all supporters healthy lifestyle life and nutrition. Today, marketers and nutritionists have elevated aromatic pomace from olive fruits to the rank of a real healing elixir: it prevents cardiovascular diseases, strengthens the immune system, and for body wraps, masks and massages, there is simply nothing better to find. We also did not stay away from this fashion and wrote a separate article about useful properties olive oil.

In fact, it is impossible to say unequivocally which oil is more useful - olive or sunflower. And to understand the difference between them, consider all the points in order.

1. Omega-6 unsaturated fatty acids.

The famous properties of olive "nectar", which protects the heart and blood vessels, are not associated with a large percentage of omega-6 acids (there are many more of them in linseed oil), but with the right ratio: there are omega-3s, there are practically no less useful omega-6s. Sunflower cannot boast of this: 74.6% omega-6 versus olive 9.8%.

1. Unsaturated omega-3 fatty acids.

This is the most useful among all fatty acids, and if it is present in olive oil (0.761%), then it is not present at all in sunflower oil. The peculiarity is that the Mediterranean diet, which is cited as a standard of healthy eating precisely because of olives, involves a lot of oily fish, which helps to make up for the lack of omega-3. And if you water salmon, tuna or mackerel with sunflower dressing, you will get almost the same effect. By and large, it is precisely in the content of omega-3 that these 2 oils practically do not differ, moreover, in some sources, on the contrary, they write that their content is zero in olive, and about one percent in sunflower.

1. Youth Vitamin E.

And here sunflower oil is a clear leader: in 100 ml of the product there are 41 mg of vitamin E versus 15 mg of olive oil. Therefore, sunflower is also famous as an effective and budgetary remedy for preserving youth and beauty.

The composition of sunflower oil is similar to the composition of olive oil also in the absence of trans fats (if the product is not heated), and a small percentage of saturated fats. Moreover, in sunflower the latter is even less.

What if it's high oleic?

The benefits and harms of sunflower oil

The beneficial properties of sunflower oil are entirely due to its composition. The healing triumvirate omega 3-6-9 gives us vigor and energy, strengthens the intellect and speeds up thought processes, cleanses blood vessels and helps fight bad cholesterol.

Sunflower extract is also the most important assistant in responsible self-care. It is ideal for homemade nourishing masks, protects the skin from the most dangerous rays of the sun. Sunflower oil for hair is indispensable (reviews on women's forums will only confirm this).

The best part is that it is not always strictly necessary to rub yourself with oil and use it inside. The therapeutic effect is manifested, even if you just fill them with cereals, salads, boiled potatoes and other familiar dishes. Try replacing part of the butter with vegetable oil on the menu! The taste won't go bad at all. But the benefits will increase many times over.

But refined sunflower oil can also cause harm, so it's important to use it in moderation. In case of obesity, for example, it is necessary to limit sunflower oil: its calorie content is approximately 899 kcal, therefore a maximum of 3 tablespoons is allowed per day. The calorie content of each is about 152 kcal.

Oil sucking cleansing

What happens if you drink oil?

sunflower oil treatment

Cleansing the body is not the only method of treatment with oil pomace. Sunflower oil is very effective for constipation.

To activate the intestines, you need to take one tablespoon of oily liquid per day. There are several options: either dilute in a glass of water, or mix with kefir, or simply add to salads and cereals (do not heat!). In severe cases, you can put an enema: heat 100 ml to 47 degrees and enter the enema at night. After the procedure, lie down for 10-15 minutes.

If a sore throat has begun, you can prepare such a medicine: mix a teaspoon of unrefined sunflower oil and aloe juice and smear the throat. Do not use for children!

And if the gums are inflamed or bad breath is tortured, you can prepare such a rinse: 2 large tablespoons of oil, a tablespoon of sea salt, mix well. Rinse your mouth for 5 minutes before going to bed.

Benefits of sunflower oil for hair…

Sunflower oil for hair is simple, cheap and effective method care for both luxurious long curls and a stylish short haircut. Useful fats and vitamins in the oil nourish the scalp, protect the hair from the harmful effects of wind, sun and frost, improve the appearance of the hair, and help cure brittle and split ends.

Oil treatment is most useful for dry hair, but you can find options for masks for other types. Here are the simplest and most effective sunflower hair care recipes.

Sunflower oil mask for dry hair

Sunflower oil - benefits and harms

It is unlikely that in our time there are housewives who imagine their life without sunflower oil. At the same time, few people know that it appeared in our country only 200 years ago, just as few people know in full what benefits and harms sunflower oil brings to our body.

Composition of sunflower oil

Sunflower oil is a product that contains only fats, and there are no carbohydrates and proteins in it at all. The basis of this product is oleic and linoleic fatty acids.

The first is interchangeable, has great nutritional value, takes part in the construction of cell membranes and is contained in sunflower oil in an amount of 24-40%. The second, linoleic acid, is indispensable. In the human body, it must be supplied with food. Its content in this oil is 46-62%. In addition to these two, other acids are also present in sunflower oil, but in very small quantities. These are stearic, palmitic, myristic, arachidonic acids.

Sunflower oil can be refined and unrefined. These two species differ not only in smell and appearance, but also in composition. Unrefined oil contains up to 60 mg (per 100 g of oil) of a substance such as α-tocopherol. It is better known as vitamin E. As for refined oil, it has much less α-tocopherol, but compared to other vegetable oils, its content is still high.

As you know, of all the substances that enter our body, fats are the most high-calorie. From 1 g of fat, when it is broken down by digestive enzymes, about 9 kcal is released. Based on this, you can calculate how many calories are in sunflower oil. Since it is 99.9% fat, we get the following formula: 100 g of oil x 9 and we get 900 kcal.

Useful properties of sunflower oil

Rich in unsaturated fatty acids, sunflower oil promotes the formation of cell membranes and sheaths of nerve fibers, which further remove harmful cholesterol from the body. For this reason, it improves the condition of the walls of blood vessels and is a means of preventing myocardial infarction and atherosclerosis.

The benefits of sunflower oil are also explained by the presence of vitamin E in it, which prevents cell aging, makes capillaries less fragile, promotes the synthesis of myoglobin and hemoglobin, protects cells from aging, reduces capillary permeability and fragility.

People who know the benefits of sunflower oil use it in alternative medicine as well. It helps to heal skin lesions, it can be used to eliminate migraine, ear and toothache. It is used for rheumatism and arthritis, for chronic diseases of the lungs, liver, intestines and stomach. It is also the basis of many ointments.

sunflower oil cleansing

Sunflower oil: the benefits and harms of a refined and unrefined product

Sunflower oil in Russia began to be produced only in the 19th century, and it immediately gained immense popularity. Oil mills began to open everywhere in the country, they learned how to deodorize, refine, fortify and filter the product. Refined was used for frying, and for dressing salads - fragrant unrefined sunflower oil.

The benefits and harms of different types of this product cause a lot of controversy. Some people like pure refined oil, others recognize only unrefined varieties rich in vitamins.

Types of sunflower oil

According to the processing technology, the oil can be refined, unrefined and raw.

Crude oil is obtained by cold pressing. It saves all useful components, it is tasty and fragrant, but when heated above +900C, it starts to smoke, foam, release carcinogens. It has a short shelf life, during long-term storage it becomes rancid, cloudy, bitter. Is sunflower oil worth it? The benefits and harms depend on the terms and conditions of storage, as well as how it is used. If you take a fresh product and season salads with it, it will bring only good. When used correctly, this type is the most useful.

Unrefined oil. Production technology - hot pressing. Then it is filtered, hydrated, neutralized. Useful substances are partially destroyed when the seeds are heated, but the final product is cheap and has a pleasant "seed" aroma. It is not recommended to use it for frying and baking, limiting itself to adding oil to the salad.

Refined oil is obtained by the extraction process, when almost all raw materials are extracted from seeds. Then follows a thorough cleaning - refining. The content of vitamins and biologically active substances in it is minimal, but this product does not emit carcinogens, does not "shoot" and does not foam. Refined sunflower oil is ideal for baking and frying.

The benefits and harms of each of these types of product are associated with storage and use. Only refined oil can be exposed to thermal effects, and raw and unrefined oil can be used as a dressing.

The benefits of sunflower oil

Vegetable fats do not contain cholesterol, so their use is more preferable than animal fats. Sunflower oil contains many substances necessary for humans. Due to the high content of tocopherol, which is a powerful antioxidant, sunflower oil has a rejuvenating effect.

Unrefined oil contains phosphorus-containing substances and vitamins A, K, D and E. The percentage of tocopherol in it is higher than in refined oil. But the latter contains more vitamin E than other types of vegetable oils (for example, olive oil).

Oleic and linoleic acids, which are part of the product, are vital for the human body. Without them, the normal functioning of nerve fibers and the formation of new cells is impossible.

Sunflower oil is used as part of masks to strengthen hair, soften the skin and is used in traditional medicine for the treatment of diseases of the liver and stomach.

Harm of sunflower oil

When used in moderation, the product has virtually no contraindications. However, excessive consumption can put more strain on the stomach and liver. A truly harmful oil can become a violation of storage conditions and improper use. Cold-pressed oil is usable for only 4 months if stored in a cold, dark place, unrefined - 10 months. It is advisable to use the started bottle within 1 month.

To avoid trans fats that are harmful to humans, only high-quality refined food should be exposed to heat.

Not only from sunflower

Sunflower - the most common and affordable of all vegetable oils. In recent years, it has been losing its popularity to olive, which is presented in a very favorable light by producers from warm countries. If we compare the sunflower oil familiar to us with it, the benefits and harms of these products are about the same, but the prices differ quite significantly. From time to time it is useful to use both, not forgetting about other varieties: flaxseed, pumpkin, hemp.

Update: October 2018

Sunflower oil is a popular product that is present daily in the diet, used for cooking, is universal remedy skin care and even helps in the treatment of certain diseases. Basically, people prefer it to him - this is both budgetary and already familiar to many.

Few people think about the quality of the product, choosing exclusively for external characteristics and label. Is the perfectly transparent oil in the original bottle so good and what is hidden behind “100% naturalness”, we will tell in this article.

Chemical composition and nutritional value of sunflower oil

The natural, raw product has the following composition (average values):

Nutrient/indicator	Quantity in 100 gr. product
Butter calories	899 kcal
Water	0.1 gr
Fats	99.9 gr
Vitamin E	44 mg
Phosphorus	2 mg
Sterols (beta Sitosterol)	200 mg
Saturated fatty acids, of which:	11.3 gr
palmitic	6.2 gr
Stearic	4.1 gr
Begenovaya	0.7 gr
Arachinoic	0.3 gr
Monounsaturated fatty acids (oleic)	23.8 gr
Polyunsaturated fatty acids (linoleic)	59.8 gr
Oil density, p	930 kg/m3

Also in the composition in a small amount there are vitamins D, K, carotenes, vegetable carbohydrates, proteins, mucus, waxes, tannins, inulin.

The composition of sunflower oil varies depending on the location and growing conditions of sunflower, and not always in better side. Plants can be treated with insecticides and pesticides, which also get into the seeds. The composition of the oil, including the residual content of chemically aggressive substances, is regulated by GOST.

Useful properties of the product

The beneficial properties of sunflower oil are well known today. It is a product with a high degree of digestibility, up to 95-98%. The positive effect on the body is due to the composition:

• phospholipids improve the functioning of cells of the nervous tissue and brain, protect against the development of atherosclerosis, participate in the construction of cell membranes;
• tocopherol (vit. E) is a powerful antioxidant, normalizes metabolism, helps preserve youth, has an antitumor effect and improves immunity. According to the content of tocopherol, sunflower oil is richer;
• vitamin D is responsible for the good condition of bones and skin;
• vitamin K participates in the normalization of blood viscosity, prevents internal bleeding;
• unsaturated fatty acids (omega-6 and omega-9) are directly involved in correct work liver, blood vessels, nervous system, normalize the lipoprotein spectrum of the blood and prevent the development of atherosclerosis. Increase immunity, have anti-carcinogenic and antioxidant effects. Participate in the normalization of hormonal levels.
• beta-carotene has a positive effect on growth processes, the state of immunity and improves vision.

Summing up, it should be said that, subject to the consumption rate, a real, high-quality product helps fight atherosclerosis and its complications (heart attack, stroke), improves the function of the central nervous system and increases concentration, slows down the processes of premature aging, improves the condition of hair and skin, has a beneficial effect on work endocrine and genitourinary systems, has antiarrhythmic and cardioprotective effects, has a positive effect on the condition of the gastrointestinal mucosa and is used for constipation (1 tbsp oil on an empty stomach).

Types of sunflower oil

This product is obtained from sunflower seeds using different technologies. Each of them is based on a similar process:

• peeling oilseed sunflower seeds mechanically;
• processing of kernels in vyaltsy: crushing into mush;
• extraction of sunflower oil: passing the slurry through a press and obtaining the first press product;
• processing of the remaining mass, which may contain up to 30% of the product, in the extraction shop.

Further, the oil is subjected to processing (purification and refining): centrifugation, settling, hydration, filtration, bleaching, deodorization and freezing. And each of these processes affects the quality of the final product. The production of sunflower oil is regulated by law: there is GOST 1129-2013, which clearly defines the standard amount of chemicals, organoleptic indicators, physical and chemical properties and others, according to which the quality of the product is normalized.

There are 5 types of oil. They are listed on the label. Studying the product in the store, it is already possible to draw a conclusion about its quality, composition and effect on the body.

Raw unrefined

This is a first pressing product that is only subjected to filtration. It is considered the most useful: a minimum of production steps allows you to save a maximum of useful substances.

• pros: has a pleasant natural taste, intense yellow. In unrefined oil, you can count on the presence of phospholipids, vitamins, carotene, fatty acids.
• Minuses: However, it quickly becomes bitter and tarnishes, so it has a short shelf life.

There are 3 types: top, first and second grade. Crude oil is obtained in three ways - hot and cold pressing and extraction:

• cold pressed allows you to get the highest quality, but expensive product (up to 20-30% of oil remains in the cake).
• hot pressing implies the use of high temperature: the process is accelerated, and more oil comes out.
• Extraction. During extraction, vegetable raw materials with “underexpressed” oil (cake) are mixed with a solvent, and the oil is completely converted into an organic solvent, which is gasoline or hexane. The mixture is then separated, a process called distillation, during which the oil is separated from the solvent. This is already a proven technology, and we hasten to reassure readers - there are no gasoline residues in the oil! You can read more about the technology in food production manuals.

All subsequent purification and processing processes are nothing more than bringing the product to the required presentation and shelf life.

hydrated

A product that, in addition to mechanical cleaning, undergoes a hydration process: hot water is passed through the oil heated to 60 ° C in the form of a fine dispersion (70 ° C). During this process, protein and mucous fractions precipitate. After processing, the oil has a less pronounced smell and taste, becomes lighter, without turbidity and sediment.

They also distinguish between the highest, first and second grades of the product, similar to unrefined.

Neutralized and refined

The product undergoes complete purification from impurities, as well as free fatty acids, phospholipids using alkalis and acids. The oil acquires optimal external consumer properties, but loses its typical aroma and taste, as well as useful components. It is used for frying, stewing and deep-frying, as well as the production of cooking oils and margarines.

Refined deodorized

Obtained by refining and subsequent exposure to water vapor under vacuum. During processing, the product is deprived of aromatic substances, which shorten the shelf life.

• Mark "D" indicates that the product is suitable for dietary and baby food,
• Mark "P"» - for other groups of the population.

Sunflower oil refined deodorized frozen

Freezing the oil removes waxy substances (which make it cloudy in cold conditions and spoil the presentation) and further increase the shelf life. In fact, this product has no taste, no smell, no nutrients in the composition, and is nothing more than a mixture of triglycerides.

How to choose the best sunflower oil

Most Helpful – crude oil first pressing, obtained by cold pressing from high-quality sunflower seeds grown in environmentally friendly conditions and sold in glass containers. It has a short shelf life, in violation of which it becomes cloudy, rancid. In addition, when the oil goes rancid, carcinogens are formed in it that are dangerous to health.

This product contains all useful substances and is ideal for dressing salads, side dishes. But frying on it is definitely not worth it: when it boils, it begins to foam, smoke and release carcinogenic substances that enter the food, and with it into the human body. Yes, the incoming carcinogen does not necessarily cause cancer. But the regular intake of carcinogens (and not only with food) leads to their accumulation in the body, and sooner or later a sporadic effect can work!

A reasonable question arises: where to find it and how to choose a good unrefined oil?

Today, such products can be bought in small farms, health food stores and from manufacturers who are engaged in obtaining an environmentally friendly product. Naturally, all manufacturers must have permits, strictly observe the technology and exercise production control: study of the quality and composition of the oil in accredited laboratories at regular intervals. The buyer has the right to demand documents for oil: research protocols and a quality certificate.

How to choose homemade sunflower oil?

It is very difficult to talk about the quality of oils that are sold on bottling or in bottles in the markets. There are only guidelines that you can rely on, but the main guarantee that the bottle is not counterfeit is a quality certificate.

So, homemade product:

• has a pronounced, rich smell and natural taste of seeds;
• has a rich yellow-golden color, but not dark;
• a drop of oil on the skin of the hand should slowly spread;
• when pouring the product from a container into another container, there should be practically no sound;
• allow a small sediment at the bottom.

You should be concerned:

• unnatural dark color, taste and texture of the product,
• the presence of suspension (turbidity),
• Strong smell,
• the shelf life of draft oil is only 1 month - no one can guarantee that the seller is conscientious and says the real date of production.

If you are still lucky enough to find that very best manufacturer of a product that is “sick” with its business, do not buy a lot of oil, it is better to come to the market twice or thrice a month for fresh oil. Store purchased oil only in the refrigerator and in glass containers.

How to choose a good refined oil in the store?

• You can't blindly trust advertising . Very often, manufacturers manipulate the minds of buyers and write attractive phrases on the labels:
  • "no cholesterol". This is understandable - a product of plant origin cannot contain cholesterol;
  • "fortified". If we are talking about unrefined, then the statement may be true. But in a repeatedly purified product (refined), there cannot be vitamins, and most likely a synthetic vitamin is added (most often E);
  • "natural". Natural means it is made from sunflower seeds, i.e. natural, not artificial. Both refined and unrefined oils are natural. So far, there are no such nanotechnologies to synthesize oil artificially.

You can write anything on the label - but the consumer should pay attention not to the front part, but to the back, where the composition is indicated.

• Read the ingredients of the product carefully! On the front of the label may be written "Sunflower", and in the composition - a mixture of vegetable oils, for example, the addition of rapeseed. This is a tricky but legal trick of the manufacturer: in this case, the word "sunflower" is the name of the product, as well as "Golden Seed", "Kuban", etc.
• Give preference to proven, well-known manufacturers of sunflower oil that manufacture their products in accordance with GOST with the marking "P" or "D".
• Choose a bottle that stands at the back of the shelf and in no case take the packaging from open windows - the oil oxidizes in the light.
• Carefully read the release date and expiration date: if it is coming to an end, you should not take such oil (and most often such products are sold under promotional goods with a very attractive price).

Slightly digressing from the topic, we note that adherents of a healthy lifestyle and people who want to live long have long abandoned such a method of cooking as frying in oil, deep-frying. There is a special cookware that allows you to cook with an appetizing crust, but without oil.

If life without products fried in the classical way is not possible, you need to buy oils that do not change their properties and the properties of the product when boiled (high-quality refined deodorized and frozen).

Very important:

• pour the product into a cold pan and heat slowly;
• do not cook at the highest temperatures;
• do not overcook food (the crispier and tastier the crust, the more dangerous the food for health);
• flip while frying meat products more often - this is how uniform heating occurs without the formation of local overcooked foci with carcinogenic substances;
• allow excess oil to drain from the product and pour out the remains after frying. The greatest harm of refined sunflower oil occurs if you use it repeatedly for frying food: with each subsequent heating, dangerous carcinogens accumulate that can cause cancer.

Experiment

In one of the programs of the “Habitat” cycle, an experiment was conducted: a professional cook fried potatoes on different types oils: refined and unrefined sunflower, sesame, unrefined olive, melted and creamy. Samples of the finished product and oil residues were tested in the laboratory of the Institute of Nutrition of the Russian Academy of Medical Sciences for the content of one of the most powerful carcinogens - acrylamide.

Results:

• In all samples of the finished product, the level of acrylamide was 900-1500 micrograms per kilogram, which is within the normal range.
• In two samples, the level of acrylamide was negligible:
  • 0.584 milligrams per kilogram in unrefined sunflower oil,
  • 0.009 milligrams per kilogram in potatoes fried in refined sunflower oil.

Thus, it was concluded that the best oil for frying food is refined sunflower oil.

• Even natural vegetable oil should be taken in limited quantities.. This is a high-calorie product that, in large doses, can provoke the development or exacerbation of diseases of the gastrointestinal tract and lead to weight gain. With uncontrolled use of oil, especially on an empty stomach, gastrointestinal dysfunction (diarrhea) may develop.
• Consumption rate- about 2 tablespoons per day in its pure form (including oil in dishes).
• In no case should you cleanse the body using this product.. This method is still positioned by charlatans as the best and safest, but in fact leads to irreversible changes in the function of the liver and gallbladder.
• You can’t ignore expiration dates, but it’s better to divide them by two. Over time, oxides (peroxides and hydroperoxides) are formed in the product, which disrupt metabolic processes. Any product after opening the container must be used within 1 month after opening.
• You should also follow temperature regime storage Do not place the product on a window or in direct sunlight. Natural unrefined oil should be stored only in glass containers and in the refrigerator.
• Turbidity and sediment, which have formed in the raw product during the permissible shelf life, are not a sign of poor quality. Waxes and phosphatides, useful components, precipitate. Just shake the bottle.

Harm of sunflower oil

Sunflower oil causes the strongest blow to the body in the following cases:

1. unrefined- if it is expired or used for frying and deep-frying;
2. refined– if it is expired or used for frying and deep-frying INCORRECTLY – repeatedly and on maximum temperatures, at which it starts to smoke!

The danger of expired oil

In expired oils (when rancid), aldehydes and ketones are formed.

• Ketones- toxic. They have an irritating effect, penetrate the skin, some of them have a carcinogenic and mutagenic effect.
• Aldehydes- are able to accumulate in the body, providing a general toxic, irritating and neurotoxic effect, and some are also carcinogens.

• The most useful of all is raw and unrefined oil, but you can’t buy it for future use, because shelf life is limited (4-6 months).
• The shelf life of homemade oil is 1 month, i.e. it must be consumed immediately after purchase.
• Refined oil can store 12-18 months. after manufacturing(and as practice shows, it is stored even more, without changing outwardly at all, and some people use it), but there will be no benefit from such oil, but harm is quite possible.

What is harmful frying in vegetable oil

The smoke point of refined oil is 232°C, unrefined 107°C. It is easy to understand that the oil has reached the specified temperature range: it begins to smoke, exude a pungent odor, “cut” the eyes and irritate the mucous membranes of the upper respiratory tract.

When frying among a bouquet of "chemistry" are especially dangerous:

• Acrolein. Acrylic acid aldehyde, a poisonous substance that strongly irritates the mucous membranes of the respiratory tract and eyes. It is formed immediately when the oil reaches the smoke point.
• Acrylamide. Acrylic acid amide. A toxin that affects the liver, kidneys, and nervous system. Formed in starchy foods when fried in oil at temperatures above 120°C. It is localized in the very “tasty and fragrant” crust.
• Fatty acid polymers, heterocyclic amines and free radicals. Formed in the products of burning and smoking. They have a general toxic effect.
• Carbon-containing polycyclic substances (benzpyrene, coronene). Strong chemical carcinogens of the first hazard class, which are formed in the products of smoking and burning.

Application in cosmetology

A natural product used for cosmetic purposes to moisturize dry skin. It has regenerating and softening properties and helps to restore the skin after a long stay in the cold. Smoothes fine wrinkles. It is used to cleanse the skin of the face - quickly dissolves and removes impurities.

To moisturize dry skin, warm oil compresses are made. With such a problem as cracks in the feet, hands and lips, as well as irritation on the skin, a simple recipe helps: take 100 ml of oil and 1 bottle of pharmacy vitamin A, mix and lubricate problem areas of the skin two to three times a day.

For hair, it is used as a component of nourishing and moisturizing masks.

Contraindications and restrictions

A direct contraindication to the use of the product is individual intolerance - an allergy to oil or sunflower seeds.

In a limited amount and with caution, the oil should be used by people with:

• chronic diseases of cardio-vascular system;
• dysfunction of the biliary tract or gallbladder, cholelithiasis. This category of people should not take oil on an empty stomach and should strictly follow the recommended rate. In patients with gallbladder stones, while taking oil, stone movement and blockage of the bile ducts may begin;
• diabetes mellitus;
• obese.

conclusions

Many media write that the panacea is olive oil, which is positioned as the most valuable and useful. What's up?

To get the basic useful substances necessary for the body, sunflower oil familiar to Russians is enough: unrefined, fresh, not rancid, properly stored (no more than 1 month in the refrigerator in a glass container) and without subjecting the product to heat treatment, i.e. for dressing salads and as a flavoring additive.

For frying, deep-frying, you should use only good refined sunflower oil and drain it after cooking. For each new serving of food - pour fresh oil.

And in order to get the maximum, you need to combine various oils (and not only olive oil) or alternate their use:

• the largest amount of vitamin E gives a product from sunflower;
• essential Omega-3 acids contains linseed and mustard oil;
• a complex of Omega-6 acids, biologically active substances, minerals and vitamins and are contained in any unrefined product obtained by direct extraction, including olive oil.

And yet - everything useful is useful if the measure is observed. You can not use more than 3 tbsp. oils per day, even if you produce it yourself and are 100% sure of the quality!

Harmful. Every second "nutrition guru" builds on this own programs nutrition, which are very well sold in the market. But times are changing, and not every pseudo business can withstand competition and the influence of science. Humanity is at the stage of debunking myths, especially in the food industry. Craze healthy eating and a rational way of being will prolong the life of our generation and greatly simplify it for our followers. Let's figure it out: what is fat, how is it related to the reproductive system, weight loss and all human life?

What is fat

Fat (triglyceride) is organic matter. It is formed after the reaction of the formation of esters in the course of interaction with alcohols and acids. The substance is necessary for every living organism to provide structural and energy functions. Fatty acids are one of the most important structural components of the cell membrane. Without fat and membrane protection, any living cell will die, because it will not be able to withstand the external environment and feed on its own. Moreover, directly in fat cells contains the most important element - energy. We extract fat from food of animal or vegetable origin. The resulting fat is clogged in special cells and there it is synthesized into energy using ATP (a special component that synthesizes energy potential). Energy is gradually released as needed - during sleep, waking up, active interval training or general house cleaning. Complete rejection of fat leads to a decrease in energy reserves. A person feels apathy, fatigue and often pain - that is why the rejection of fatty acids is dangerous.

The concept of vegetable fat is not entirely correct. In science, it is customary to classify the group as "vegetable oils".

Plant foods contain less fat than animal foods, but this does not diminish their benefits to the human body. In some natural food, up to 50% of fats (in the form of oil) can be concentrated, which is a colossally high figure.

Varieties of the component

There are 3 types of fat:, and trans fats. Let's analyze each of them in more detail.

Saturated fats. The substance is found in products of animal origin:, meat, cheese,. Nutritionists claim that excessive consumption of saturated fatty acids leads to obesity, heart problems and memory problems.

unsaturated fats. This variety can be divided into two subgroups: and. Saturated fats are considered the most beneficial: they fight internal inflammation, protect the heart and blood vessels, improve memory and vision, stabilize hormones, and have a beneficial effect on skin condition. The component is found in fish, seeds, vegetable oils and nuts.

Trans fats. They have an extremely negative effect on the human body. A diet based on trans fats leads to an increase in harmful levels, the formation of fatty deposits inside the bones and blood vessels. Consumption of trans fats is dangerous not only for the figure, but also for life. Artificially synthesized trans fats are considered especially harmful. They are found in most processed foods. Before heading to the checkout with your grocery basket, carefully reread the ingredients and make a choice in favor of health, not temporary gastronomic pleasures.

What is useful fat

The most important nutritional components of vegetable fat: mono- and polyunsaturated acids, vitamins,. Let's analyze each element in more detail. Fat is the most concentrated source of energy. It is fat that forms 80% of a person’s energy reserve, which is why it is vital to make up for its shortage and constantly introduce new fat combinations into the diet. Polyunsaturated fatty acids are responsible for:

• formation of a strong structure of the cell membrane, their stability and high-quality functioning;
• acceleration of metabolic processes;
• removal of cholesterol from the body;
• strengthening the walls of blood vessels, increasing their elasticity and reducing permeability.

Phytosterols help to cope with bad cholesterol - reduce concentration, speed up metabolism and remove it from the body. Phospholipids take part in fat metabolism, make it efficient and less energy-consuming. The component is responsible for the integrity and density of cell membranes, promotes high-quality, rapid cell growth. Phospholipids are one of the building blocks of nervous tissue, brain and liver cells. The plant component is also responsible for reducing the level of formation of oxidation products in the blood.

Vegetable oils contain, and provitamin A. They have the following properties:

• protection of the body from radiation exposure;
• prevention of the development of cancerous neoplasms;
• activation of synthesis;
• protection against diabetes and a number of diseases of the cardiovascular system;
• increase the degree of digestibility of useful vitamins and nutrients.

The lack of vegetable fats in the body leads to serious health problems. Energy metabolism worsens, the level of immune protection decreases. A person feels apathy, fatigue and inability to engage in routine duties. Lack of fat causes hormonal imbalance and can lead to irreversible consequences.

Can you eat high fat foods

We are used to being wary of fats and. As soon as the need to lose weight or get in shape appears on the horizon, we will certainly give up fats or carbohydrates (or two components at once). Why is this bad and completely unreasonable?

According to The effects of a low-carbohydrate diet on appetite: A randomized controlled trial, cutting down on carbs (but not cutting them out!) will be enough to lose weight. Thanks to periodic changes in KBJU, due to carbohydrates, it will be possible to lose / gain weight, reduce the risk of developing heart and vascular diseases. A complete rejection of fat will cause hormonal and energy disruptions, after which you can easily end up in a hospital room.

Is there a link between fat and weight gain?

The fear of extra pounds is based on a pure fact: 1 gram of fat is 2 times more caloric than 1 gram of carbohydrates or proteins. But many people forget that human body- a carefully thought-out machine in which complex biochemical processes take place every second. Simple mathematics does not always fit the process of forming and burning fat. Why?

Calories that come from different foods (protein, carbohydrate, fat) have an unequal effect on the body. This uneven impact extends to metabolic processes, hormonal levels, the immune system, brain function, internal microflora and even genes. Nutritionists have done a lot of research and have proven that natural healthy weight loss is possible only with normal fat intake and a reduced concentration of carbohydrates. The opposite is a myth that large companies and inept nutritionists make money on.

What kind of fats can you eat?

Vegetable fat is considered the most useful and safe. It is generated for humans by nature itself and enters the body almost in its original form. The first thing you need to pay attention to is nuts and oils. In defense of unsaturated vegetable fats, PROMED stood up with the publication Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. Scientists say that olives are capable of:

• regulate blood cholesterol levels;
• prevent diseases of the heart and blood vessels, improve their functionality;
• enrich the body with vital vitamins and nutrients;
• promote natural weight loss;
• beneficially influence the female and male hormonal levels;
• improve external data - the condition of hair, skin, nails.

Also, nutritionists advocate the addition of various seeds (pumpkin, flax, hemp, and others) to the diet. They protect cells from the oxidative process, thereby maintaining their integrity and functionality. Also, useful seeds regulate blood levels and protect the body from diabetes.

Remember, the difference between a handful of nuts and deep-fried ice cream is huge. Quality oils are found only in products of plant origin. It is desirable that the product undergoes minimal processing or enters the body in its pure form. Raw plant products retain their integrity and have a beneficial effect on the body.

How to regulate the intake of fat in the body

We found out that a complete rejection of fat is not an option, but what if its intake significantly exceeds the allowable rate? Don't forget that 1 gram of fat contains 9 kcal, so going over your daily dosage is much easier than you might think. To regulate the intake of healthy fats, use a few simple tips.

The daily dosage of fats should be determined in individually based on weight, height, age, gender, body characteristics and goals.

Nutritionists say that the concentration of fat in the diet should be at least 30% of the individual KBZhU. The ratio of saturated fats to unsaturated fats should be 1:2, respectively. Also, don't forget your cholesterol levels. For a healthy adult daily rate component should not exceed 300 milligrams (for patients with pathologies of the cardiovascular system, this figure is reduced).

Introduce snacks into your diet

Between the three main meals, a person will inevitably get hungry. It is the feeling of hunger that leads to uncontrolled overeating, unnecessary purchases and, as a result, health problems. Make your snacks healthy - prepare sandwiches from, vegetable or fruit salads, vegan snacks (hummus / guacamole). Avocado, then the need for oily dressing disappears automatically. You will get the necessary healthy fat from the components of the salad themselves.

Change the way you cook food

Stop frying in oil and start using your steamer, oven, or microwave more often. Baking or steaming does not require oil at all, and the products are tender and juicy. What's more, you'll retain most of the beneficial nutrients and vitamins in your food. Start using your blender more often. With it, you can prepare soups, vegetable purees and smoothies without a single drop of fat.

Cook with liquids more often

Replace the butter with plain broth, vegetable broth, red/white wine, or vinegar. Based on these liquids, you can prepare excellent first courses (for example, risotto) and cream soups.