Among the most common oils used in cooking are olive, corn and sunflower. However, there are others that give food a special flavor and bring certain qualities to each dish. But in addition to this, different types have different vitamin composition. That's why it's so important to know how to use them.
Rice bran
This oil is extracted from the bran of rice grains. According to the International Research Institute, rice is a rich source of vitamin E, magnesium, potassium and phosphorus, so it has a great nutritional value.
The taste of this oil is very mild. This makes it ideal for salads, desserts, or dishes that require high heat during cooking. In addition, the oil is famous for its low content of cholesterol and saturated fats, and the complete absence of trans fats.
Linen
This he alth-boosting oil has a wide range of uses, from cooking to skin care. Flaxseeds are high in soluble fiber and are recommended for lowering cholesterol and blood sugar, as well as treating digestive ailments.
One of the best things about linseed oil is its versatility. In the kitchen, it helps in making sauces and vitamin dressings. In addition to this, flaxseed oil can be applied to the skin for hydration. Many fashionistas use the ingredient as a hair mask to promote hair growth and shine.
Avocado
The benefits of this ingredient are obvious. The fruit contains potassium, magnesium, vitamins A, E, B6 and monounsaturated fatty acids. As such, avocado oil is an excellent substitute for other ingredients as it helps reduce saturated fat in the diet.
Use it sparingly. Use it in salads, fresh fruit and because it has a smoke point of 269 degrees, it can be used for cooking such as fried fish, roasted meat or vegetables.
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Sesame
Sesame is a tiny, oil-rich seed. They have many potential he alth benefits and have been used in traditional medicine for thousands of years. The seeds may protect against heart disease, diabetes and arthritis.
The seeds have a very peculiar taste. In particular, their oil has been found to have anti-inflammatory and antioxidant properties that reduce the risk of developing cardiovascular disease. The smoking temperature is 232 degrees, so the oil is ideal for cooking dishes with a bright taste, such as kebabs.
Walnuts
Nuts are rich in nutrients such as fiber and minerals. Walnut oil has a low smoke point, so it is not recommended to cook it. However, its special flavor makes it the perfect accompaniment to salads, although it can also be used in desserts.
Daily consumption of walnuts can improve the he alth of blood vessels, reduce the risk of heart disease. Walnut oil is also high in monounsaturated fats, such as omega-9s, which help keep arteries supple.
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Another Benefit: Walnuts are a delicious source of selenium, phosphorus, magnesium, zinc, iron and calcium, which help stabilize hormones.
Peanuts
It is believed that peanuts are not as he althy as almonds. But recent studies have shown that peanuts are a source of many vitamins, minerals, and polyunsaturated fats. The nut-derived oil is ideal for oriental dishes such as curries, fried rice and sweet and sour chicken.
However, do not consume peanut butter too often. The ingredient is famous for its high content of calories, saturated fat and sodium. It also contains 152 mg of sodium, which is 10 percent of the ideal daily intake for an adult.
Coconut
This oil has grown in popularity in recent years. This is due to the fact that it reduces appetite, strengthens the immune system and prevents the occurrence of cardiovascular diseases. That is why coconut oil is an essential part of many diet menus.
This type of oil contains 80 to 90% saturated fat, although it is also rich in monounsaturated and polyunsaturated fats. Many nutritionists recommend consuming it in moderation or using it as a natural moisturizer for skin and hair. In the kitchen, such a product will help when frying vegetables, seafood.
Sunflower seeds
One of the most popular oils in the kitchen. It has a high content of fatty acids - 62% of the total fat. The oil contains vitamin E and has a rather high smoke point in its semi-refined version, as it can reach 450 degrees. Its main use is cooking. This dressing is perfect for grilled treats.