Correct understanding of the nutritional value of edible oil

How to evaluate the nutritional value of edible vegetable oil? According to the data on dietary and nutrient intake in the "Monitoring Report on Nutrition and Health Status of Chinese Residents (2010-2013)", statistics show that the main sources of dietary fat for residents in different regions are: Oil (50.

The "all-rounder" in vegetable oils

The types and contents of fatty acids in rapeseed oil are in line with the recommended intake of fatty acids in dietary nutrients for Chinese residents, and can better meet the nutritional needs of human fatty acids

Both the linoleic acid and alpha-linolenic acid of rapeseed oil reached the recommended intake of dietary nutrients; under the condition of the recommended intake of 20-30 grams of vegetable oil, the vitamin E provided in rapeseed oil was more than double the daily recommended amount ;Provides that the content of phytosterols accounts for about 60% of the specific recommended value of phytosterols; the content of saturated fatty acids is the lowest in vegetable oils currently on the market, and the content of unsaturated fatty acids is the highest among all edible vegetable oils; the content of oleic acid is high, only lower than olive oil and camellia oil

Flaxseed oil, also known as linseed oil and flax oil, is the second all-around gold medalist in edible vegetable oils

Flaxseed oil contains 48% linolenic acid, which is the highest of all edible vegetable oils; n-6 polyunsaturated fatty acids/n-3 polyunsaturated fatty acids are the lowest of all edible vegetable oils, about 0.

Peony seed oil Peony seed oil is also called peony oil.

The linolenic acid content of peony seed oil is more than 40%, which is only slightly lower than that of linseed oil; n-6 PUFA/n-3 PUFA is about 0.

The "specialty contestant" in vegetable oil

Camellia oil Camellia oil is a unique traditional edible vegetable oil in China, also known as wild camellia oil, tea seed oil, and camellia oil

Olive oil Olive oil is rich in monounsaturated fatty acids, accounting for about 72%-77% of the total fat content, only lower than camellia oil

Sesame oil, also known as sesame oil, is one of the important food seasonings.

Rice oil, also known as rice oil, rice oil, brown rice oil,

Safflower oil, also known as safflower oil, is an oil made from safflower seeds

Corn oil, also known as corn oil and corn germ oil, is an oil extracted from corn germ

Palm oil Palm oil, soybean oil and rapeseed oil are also known as "the world's three major vegetable oils".

The "mass contestant" in vegetable oil

In addition to the above-mentioned edible oils, soybean oil, peanut oil and sunflower oil are also common edible vegetable oils in daily life.

The main purpose of buying edible oil is to ensure the balance of fatty acid intake, while consuming as much vitamin E and other biologically active substances as possible

In addition to the nutritional value, the flavor and cooking properties of the cooking oil are also factors that need to be considered when choosing.
It is recommended to use different oils for different purposes instead of one bottle of oil.
taste
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(Zhu Dazhou and Zhao Xuemei)

"China Food News" (December 23, 2021 06 edition)

(Editor-in-charge: Qu Yuening)