Types of Oils and Nutritional Aspects

Not only must the right amount (15 per cent to 20 per cent) of fats and oils be present in a diet appropriate for human health, but they must also be the right kind and quality of fats and oils. There are two fatty acids, omega-6 linoleic acid (LA) and omega-3 alpha-linolenic acid (LNA), that our body cannot manufacture and therefore must come from an outside source. For this reason, omega-6s and omega-3s are called essential fatty acids (EFAs). They are used to make hormones, build cell membranes, and help control blood pressure and blood clotting. The omega-3s also help reduce the risk of heart disease, improve dry skin conditions, enhance brain function, and reduce inflammation associated with arthritis. Polyunsaturated fats are the best sources of the EFAs. Corn, safflower, sunflower, soybean, sesame and pumpkin seed oils are all high in omega-6 fatty acids. Only a few polyunsaturated oils contain omega-3s. Flax seed oil contains the most omega-3s (58 per cent), followed by pumpkin seed oil (0 per cent to 15 per cent), walnut oil (5 per cent) and soybean oil (4 per cent). Of the monounsaturated fats, only canola oil contains a measurable amount of omega-3 fatty acids (11 per cent). Olive oil and peanut oil have virtually none. Although refined and unrefined oils of the same variety contain similar fatty acid compositions, the high-temperature—over 82 degrees Celsius—processing of refined oils can damage EFAs, creating high levels of free radicals that can be dangerous to your health. Temperatures above 160 degrees Celsius cause unsaturated fatty acids to form trans-fatty acids, a type of fat not normally present in oils that can clog arteries and increase the risk of cancer. Furthermore, unrefined oils contain more vitamin E, chlorophyll and phytosterols than refined oils. Unrefined safflower, sunflower, and corn oil contain the highest amounts of vitamin E, followed by sesame, soybean, peanut and lastly olive oil. A word of caution here: People with diabetes may need to be careful about sunflower oil as it may lead to increasing sugar levels. Source: www.nutrientassist.com