The benefits and harms of oils

(Part 1: saturated oils).

All oils are usually divided into 3 groups, depending on which fats prevail in their composition: saturated, monounsaturated and polyunsaturated. That's just about the benefits and harms of different groups of oils, there are two directly opposite opinions. The former argue that saturated oils bring the greatest harm to our body, while both groups of unsaturated oils bring one continuous benefit. Others say that everything is just the opposite - saturated oils bring a lot of benefits, and unsaturated ones cause irreparable harm to our health.

In this article I tried to figure out which oils are harmful and which ones are beneficial, having considered all the arguments "for" and "against", although not claiming to be "the ultimate truth."


As we said, all oils are divided into 3 groups: saturated, monounsaturated and polyunsaturated. Strictly speaking, each oil contains all 3 types of fatty acids in varying proportions. Nevertheless, we classify the oil as one or another group, in accordance with the predominant type of fatty acids in its composition.

The harm and benefits of saturated oils.
The harm and benefits of unsaturated oils:
The harm and benefits of monounsaturated oils.
The harm and benefits of polyunsaturated oils.
Let me clarify that speaking about the benefits and dangers of various oils, I mean their use in food, and not use in cosmetics. Since it is the harm and benefits of oils as food products that cause controversy, and no one doubts the benefits of their use in cosmetics.

The harm and benefits of saturated oils.
Saturated fats are made up of molecules with single bonds between carbon atoms. Saturated oils tend to harden and lose their transparency at room temperature.

The first part of this article on the benefits and dangers of oils focuses on saturated fats. In particular, it discusses the beneficial and harmful properties of tropical vegetable oils (coconut, palm and cocoa butter), since these oils are very different from each other in many respects. Here is the content of the first part:

The harm and benefits of saturated oils: animal fats and oils.
The harm and benefits of saturated oils: hydrogenated oils - margarine.
The harm and benefits of saturated oils: tropical vegetable oils:
Harm and benefits of coconut oil.
Harm and benefits of coconut oil for the heart and blood vessels.
The harm and benefit of coconut oil is the absorption of saturated fats.
The harm and benefits of coconut oil for weight loss.
Benefits of Coconut Oil - Additional Factors (Benefits of Coconut Oil for Hot Cooking and Health)
The harm and benefits of cocoa butter.
Benefits and harms of cocoa butter due to its saturated fat content.
Cocoa Butter Benefits - Additional Factors (Cocoa Butter Health Benefits)
The harm and benefits of palm oil.
The harm and benefit of palm oil is its melting point.
The harm and benefits of palm oil for blood vessels.
The harm and benefits of palm oil are nutritional value.
The harm and benefits of palm oil in infant formula.

The harm and benefits of saturated oils: animal fats and oils.

Animal fat consists almost entirely of saturated fats, excluding butter, which, although it belongs to the group of saturated oils, contains a large amount of unsaturated fats, which brings it closer to vegetable oils.

However, I will not consider the benefits and harms of animal fats and oils in this article, since it does not make practical sense. Animal fats come to your plate "complete" with a whole range of harmful substances. These are not only various nitrates and toxins that the body can still get rid of, but also hormones with antibiotics, the harm from which the human body is unable to neutralize in principle. And, speaking of animal fats, I also mean butter, the stereotype about the greater usefulness of which has no basis - milk itself, even the most environmentally friendly, is so rich in hormones that one does not have to talk about its benefits, even without accounting for harm from its other components (casein and lactose). I wrote more about the dangers of milk and dairy products in the article The benefits and harms of milk.

It can be assumed that the bad reputation of saturated fats is based precisely on the fact that their main (almost only) source is the products of the meat and dairy industry.

However, according to some scientists, animal fats are actually not saturated, but polyunsaturated fats, which is a consequence of unnatural animal nutrition in the meat and dairy industry. And all the harm attributed to saturated fat is actually polyunsaturated fat. It is difficult for me to judge how true this statement is, but it has no practical meaning, since I have no doubt about the harm of animal fats, whether they are saturated or not.

Saturated vegetable oils include margarine and tropical oils (coconut, palm, cocoa butter).

The harm and benefits of saturated oils: hydrogenated oils - margarine.

Margarine, like animal fats and oils, is not discussed in detail in this article, since its harm to health is generally recognized and has not been disputed by anyone for a long time. For the sake of order, let us recall what the harm of margarine is connected with. In the production of this product, designed to replace butter, fat is hydrogenated. It leads to the formation of trans isomers of fatty acids, which are practically absent in butter and vegetable oils and therefore unusual for our body. The proportion of trans isomers in hydrogenated margarine reaches 40%. They increase the level of "bad" cholesterol in the blood, disrupt the normal functioning of cell membranes, promote the development of vascular diseases, and negatively affect sexual potency. And I have nothing to say in favor of margarine.

The harm and benefits of saturated oils: tropical vegetable oils.

Thus, the main objects of our discussion regarding the benefits and harms of saturated fats are vegetable oils of tropical origin:

Coconut oil,
cacao butter,
Palm oil.
Considering the benefits and harms of all tropical oils at the same time will not work. They differ too much in composition and properties, so you have to talk about the benefits and dangers of each oil separately. But I will say right away that we will talk about the benefits and dangers of unrefined cold-pressed oils. Since refined, deodorized oils, like oils obtained by a method other than cold pressing, lose most of their beneficial properties.

Harm and benefits of coconut oil.

The benefits and harms of oils (vegetable and animal)

Harm and benefits of coconut oil
Coconut oil has long been used by people in tropical countries. Lately, many people are afraid that eating this oil will harm their health. What ruined the reputation of coconut oil?

Harm and benefits of coconut oil for the heart and blood vessels.
Of course, this is the phrase "saturated fat". 92% of the fat in coconut oil is saturated fat (in comparison, butter contains only 66% saturated fat). Many have heard that eating saturated fat increases the level of "bad" cholesterol in the blood and damages the heart and blood vessels.But cholesterol is only found in animal fats and oils. Coconut oil, like any vegetable oil, does not contain cholesterol.

What's more, according to the Harvard School of Public Health, coconut oil can increase the level of "good" cholesterol, HDL. But a low level of "good" cholesterol is a risk factor for the development of heart disease!

Thus, the harm of coconut oil for the heart and blood vessels is a myth. The benefits of coconut oil for the heart and blood vessels can be considered proven.

The harm and benefits of coconut oil - assimilation of saturated fat.
Continuing the conversation about saturated fats, it should be said that usually (in animal fats and oils) they consist of short chains of fatty acids. And coconut oil contains medium-chain saturated fatty acids. Leading scientists now recognize that just as there is good cholesterol, there are good saturated fats as well.

Saturated fats from coconut oil are easily absorbed due to the relatively low melting point of their constituent fatty acids. The melting point of coconut oil is only 24-26 degrees. This means that coconut oil melts as soon as it enters the human body and is easily absorbed by it. For comparison: the melting point of animal fat ranges from 36-52 degrees. Pork fat has the lowest temperature (36-42 degrees), and the highest is beef fat (42-52 degrees), which is significantly higher body temperature, which is due to the lower digestibility of animal fat. The exception is butter - it melts at a temperature of 32-35 degrees, which is still significantly higher than the melting point of coconut oil.

In fairness, it should be clarified that those fats, the melting point of which is higher than body temperature, can still be partially absorbed, although not completely, with the help of the lipase enzyme. But, in the body of an adult, the amount of this enzyme is very small.

It turns out that the harms of saturated fats due to their poor digestibility does not apply to coconut oil. On the contrary, we can talk about the benefits of coconut oil, consisting in its easy digestibility due to its low melting point.

Harm and benefits of coconut oil for weight loss.
How does coconut oil affect body weight? Short and medium chain fatty acids (inherent in saturated fat) are absorbed directly through the portal vein in the liver, where they are immediately ready for consumption by the body. But when we eat long-link fatty acids, they, before being absorbed by the body, are converted into an emulsion with bile salts in the small intestine.

How does this affect body weight? Most of the saturated fat from coconut oil is easily absorbed and converted immediately into energy. Saturated fatty acids, unlike unsaturated ones, simply cannot be stored in the form of fatty deposits in our body, because they are immediately converted into energy and used by the body.

So, coconut oil cannot do harm in the form of excess weight gain. Despite its calorie content, its usefulness has been proven precisely as a dietary product that is approved for use when losing weight. Coconut oil has proven to be a source of quick energy for losing weight through exercise.

Medium chain fatty acids, of which coconut oil is predominantly composed, accelerate metabolism and lead to weight loss. Also, by speeding up metabolism, coconut oil helps to raise baseline body temperature.

This proves the slimming benefits of coconut oil.

We sorted out all claims to coconut oil and came to the conclusion that it does not harm health, but, on the contrary, on all counts it can only bring benefits. But besides all of the above, there are several additional arguments in favor of consuming coconut oil.

The benefits of coconut oil - additional factors.
The benefits of coconut oil for cooking hot meals. It does not collapse under the influence of high temperatures, does not lose its useful qualities and does not acquire harmful ones. This undoubtedly unique quality of coconut oil makes it indispensable for preparing hot dishes (frying, stewing) and for adding to ready-made hot dishes. This is the unique benefit of coconut oil.

Health Benefits of Coconut Oil Coconut oil strengthens the immune system, normalizes metabolism and the thyroid gland, improves digestion, reduces the risk of cancer, contains 10 types of fatty acids with an average carbon chain length, each of which is a nutrient, improves the absorption of vitamins and minerals, promotes rejuvenation, due to the high the content of antioxidants.

You can read more about the benefits of coconut oil in the article The Healthiest Oils (Healthy Coconut Oil).

Conclusion: no harm has been found with coconut oil, and the benefits of coconut oil have been proven.

The harm and benefits of cocoa butter.

The benefits and harms of oils (vegetable and animal)

The harm and benefits of cocoa butter. The main complaints about cocoa butter are the same as those about coconut oil. Cocoa butter also contains medium-chain fatty acids, which indicates its benefits for weight loss and weight normalization. The melting point of this oil is lower than the temperature of coconut oil (32-35 degrees), but still remains below the temperature of the human body.

The benefits and harms of cocoa butter due to its saturated fat content.
(effects on cholesterol levels, cardiovascular health, weight and absorption of saturated fat)

There is significantly less saturated fat in cocoa butter than in coconut oil (about 60%). Therefore, the benefits of cocoa butter as a source of beneficial saturated fatty acids are less. However, the concentration and composition of the saturated fatty acids in cocoa butter makes all the difference about the saturated fat in coconut oil:

The harm of saturated fats in cocoa butter for the heart and blood vessels is a myth. The benefits of saturated fat in cocoa butter for the heart and blood vessels have been proven.
The arguments about the dangers of saturated fats due to their poor digestibility do not apply to cocoa butter. Cocoa butter has been proven to be beneficial due to the easy absorption of saturated fat.
The harmful effects of saturated fats in cocoa butter due to the danger of weight gain are not justified. The weight loss benefits of saturated fat in cocoa butter have been proven.
Cocoa butter benefits are additional factors.
Cocoa butter, like coconut oil, has many health benefits.

Benefits of cocoa butter for good health... Cocoa butter stimulates the immune system, helps with allergic diseases, reduces the likelihood of blood clots and clogging of blood vessels, restores the lost functions of the walls of blood vessels and increases their elasticity, reduces cholesterol and cleanses the blood, normalizes the barrier functions of the skin epidermis, helps with digestive disorders and problems with stool ...

You can read more about the benefits of cocoa butter in the article The most useful oils (healthy cocoa butter).

But frying in cocoa butter, unlike coconut oil, is not recommended - after heating above 40-50, its useful qualities are lost. Yet the content of monounsaturated and polyunsaturated fats in cocoa butter is significantly higher than in coconut oil.

Bottom Line: There is no harm in cocoa butter as a source of saturated fat. The benefits of cocoa butter as a source of saturated fat and other nutrients have been proven.

The harm and benefits of palm oil.

The benefits and harms of oils (vegetable and animal)

The harm and benefits of palm oil.
Manufacturers have a good reason for claims about the benefits of palm oil - its low cost and long shelf life. Palm oil is included in many foods to improve flavor and color and extend shelf life. This clearly speaks to the benefits of palm oil for food manufacturers.But we are interested in how the use of palm oil affects our health - is it harmful or beneficial?

Palm oil is fundamentally about 50% saturated fat, differs from coconut oil in its source, composition and properties, and therefore, nothing that has been said about the benefits and dangers of coconut oil can automatically be applied to palm oil.

The harm and benefits of palm oil - the melting temperature.
Let's start right away with the main complaint about palm oil - its high melting point. The alleged harm of palm oil is that it cannot be absorbed by the body due to its melting point, which is much higher than that of the human body.

Is it so? Palm oil is a complex mixture of fractions with different physical and chemical properties. Stearin is a solid fraction of palm oil with a melting point of 47-54 degrees. Although other fractions have lower melting points, palm oil is still not fully absorbed. Getting into our stomach along with other components, palm oil remains a plastic sticky mass and sticks to the surface of the digestive tract, making it difficult for other substances to be absorbed.

Some blame palm oil for its stearin content. But this, just, does not yet speak about the dangers of palm oil. Stearin is also contained in butter, and there is 3 times more of it. But butter, however, has a low melting point and does not turn into a sticky, indigestible mass in the stomach. Which, however, does not at all speak about the benefits of butter - it has its own characteristics, which were mentioned above.

Thus, although it cannot be said that palm oil is not absorbed by the body at all, its harm lies in the fact that it is not only not fully absorbed by itself, but also interferes with the assimilation of other products. This is definitely evidence of the dangers of palm oil.

The harm and benefits of palm oil for vessels.
Due to its ability to adhere tightly to any surface on which it is applied, palm oil is used in the production of lubricants (grease), for processing fabrics, leather, wood, to give them water-repellent properties. Also, getting into the body, it easily clings to the walls of blood vessels, is not washed away from them by the bloodstream and accumulates in the form of fatty plaques, which reduce their throughput.

Thus, the harm of palm oil for blood vessels is obvious. There is no benefit.

The harm and benefits of palm oil - nutritional value.
It would seem that both coconut and palm oils are tropical oils, at room temperature they have a similar consistency, mostly consist of saturated fats and are highly resistant to oxidation. But that's where the similarities end. Which is not surprising, given that these oils are made from completely different plants growing in different regions:

The coconut tree is native to India, Thailand and the Philippines.
Coconut oil is made from the coconut nut, which edible raw.
The olive palm is common in Africa and Malaysia. fruits, 3-5 cm in size, weighing 6-8 grams. Palm oil is made from small fruits that inedible raw.
Of course, palm oil contains many nutrients, although its composition is not similar to that of coconut oil. Especially if we talk about red palm oil obtained using a special gentle technology that allows you to preserve natural carotenoids, vitamins and other useful biological substances.

Thus, palm oil holds the record for the content of tocotrienols (contained in vitamin E) and vitamin A, which is responsible for good vision, strengthens bones, is an antioxidant, and helps to improve the condition of hair, skin, nails.For comparison, palm oil contains 15 times more keratinoids than carrots!

It would seem that the benefits of palm oil are obvious? However, palm oil is poorly absorbed due to its high melting point, and, therefore, the body is not able to extract useful substances from it.

There is no reason to talk about the benefits of palm oil due to the presence of nutrients in it, since they are mostly not absorbed. The harm of palm oil due to its low nutritional value can be considered proven.

The harm and benefits of palm oil in infant formula.
This point seems to be important because children cannot take care of their own health. At the same time, it is so easy to harm a child's body.

Natural cow's milk, from which infant formula is produced, differs significantly from human breast milk and it is not always possible to give it to a baby. To avoid allergic reactions, manufacturers replace animal fats in mixtures with a combination of vegetable oils. Palmitic acid accounts for 25% of all fats in infant formula. The source of this acid is palm oil. The child needs this acid, but the child's body cannot assimilate it (breast milk also contains palminthic acid, but it also contains other components that help to process it).
Palmitic acid, obtained from palm oil, combines with calcium in the intestines and, as a result, insoluble compounds are formed, which are excreted from the child's body with feces. As a result, children who receive mixtures with palm oil as their main food do not receive the required amount of fat and are deficient in calcium in the body.

One study involved 140 infants. The results of this study showed that palm oil in blends had a negative effect on bone mineralization. The kids were divided into 2 groups: one was given a milk mixture containing palm oil, and the other without it. Before starting the study, the children were tested for the mineral content of bone tissue, as well as its density. After 3 months in children of the first group, the content of mineral substances in the bone tissue and its density were lower than in children of the second group.

It turns out that formula milk, including palm oil, lead to a decrease in bone mineralization, bloating, belching and colic, which is harmful to babies.

There is also a directly opposite opinion, which states that the substances of palm oil are able to actively participate in the formation of joints, organs of vision, brain and nervous tissue, teeth and bones. But I have not found any research references to support this opinion.

For all that has been said above, I tend to believe the research showing the health benefits of palm oil for children.

So, palm oil is a subject of controversy and it cannot be unequivocally stated that all of the above about its dangers is true. But the arguments "against" sound more convincing than the arguments "for".

Conclusion: At the moment, the harm of palm oil can be considered proven. The nutritional benefits of palm oil have not been proven.

This concludes our conversation about the benefits and dangers of saturated oils. We can say that:

The benefits of coconut oil and cocoa butter have been proven.
Proven harm to palm oil, margarine and vegetable fats.


The benefits and harms of oils UNSATURATED OILS

(Part 2: unsaturated oils).

This is the second part of an article on the benefits and dangers of oils. It tells about which vegetable unsaturated oils are beneficial, which harm, why this happens. And also how and what unsaturated vegetable oils should be used to get the maximum health benefits from them and minimize potential harm.

Content of the second part of the article:
The harm and benefits of unsaturated oils (common points common to all vegetable oils, except tropical ones):
The harm of unsaturated oils obtained by hot pressing or extraction.
The harm of using unsaturated cooking oils.
Danger of improper storage of unsaturated oils.
Harm or benefits of excessive consumption of unsaturated oils:
Benefits of unsaturated oils (pros).
The harm of unsaturated oils (arguments against).
The harm or benefit of unsaturated oils - who is right?
The harm and benefits of unsaturated oils - which oils to prefer?
The harm and benefits of monounsaturated oils.
Which Monounsaturated Oils Benefit?
Which monounsaturated oils are harmful?
The harm of canola oil.
The harm and benefits of polyunsaturated oils.
The benefits of polyunsaturated oils due to their omega-3 content.
Harm of excessive use of polyunsaturated oils, harm due to improper storage of oils, harm due to heating of oils.
The harm of using sunflower, corn and soybean oils for cooking hot dishes.
The harm and benefits of unsaturated oils.

All vegetable oils except tropical oils (coconut, palm and cocoa butter) are unsaturated oils. All of them contain saturated, monounsaturated and polyunsaturated acids in varying proportions. Depending on which fatty acids prevail in a given oil, it is classified as monounsaturated or polyunsaturated.

First, I want to break down general points that apply to both categories of unsaturated oils.

The harm of unsaturated oils obtained by hot pressing or extraction.

Speaking about the benefits and dangers of both categories of vegetable oils, we mean only cold-pressed oils that have not undergone any additional processing.

The harm of vegetable oils obtained by hot pressing or extraction is obvious and does not require proof - such oils become not only useless, but also toxic. Any additional processing that the cold-pressed oil is subjected to (filtration, hydration, neutralization or alkaline refining, centrifugation, adsorption refining and deodorization) reduces the benefits.

The harm of using unsaturated cooking oils.

Also, there is no doubt about the harm of frying in vegetable oils. When unsaturated vegetable oil is heated above 100 degrees, acralamide, a carcinogen, is formed. And when frying, the oil heats up to 250 degrees!

What to fry on? As we discussed in the first part of this article, you can fry in coconut oil, since it contains 92% saturated fat and only a small amount of unsaturated fats, which form acralamide.

Danger of improper storage of unsaturated oils.

Unsaturated fats have a very unstable structure, which is easily broken by combining with oxygen molecules - the oil becomes rancid. This oil is not usable.

Monounsaturated oils are less prone to rancidity than polyunsaturated oils. Storage of polyunsaturated oils is possible only in the refrigerator, in a dark bottle. But do not forget that oils that we refer to as monounsaturated, nevertheless, also contain polyunsaturated fats, which are prone to rapid rancidity. Therefore, during long-term storage, monounsaturated oils can also be harmful (the sooner, the higher the percentage of polyunsaturated fatty acids in them). However, the rancid odor and taste of tainted monounsaturated oil may be less noticeable.

The harm or benefit of excessive consumption of unsaturated oils.

Before the automation of the production of vegetable oils, the process of their extraction was very laborious, which made oils expensive and rare. No one has ever consumed vegetable oils in such quantities as they do now. Next, we will talk about the benefits of various vegetable oils. But are these oils really healthy in large quantities?

There are no separate oils in nature at all. Plants, with a few exceptions, contain very little fat. Yes, these fats are necessary, for example, for the absorption of some fat-soluble vitamins contained in the same plants. But what happens when we add a few tablespoons of vegetable oil (even the healthiest one) to a salad? Does our body really need so many fatty acids, even the most essential ones? Simple logic casts doubt on this.

What do the experts say? Linoleic (Omega-6) and linolenic (Omega-3) polyunsaturated fatty acids are considered irreplaceable. These fats are essential for the normal functioning of the immune system, for the synthesis of prostaglandins, which regulate cell metabolism, for the health of skin and hair.

In order not to harm the body, you need to take care of the presence of these two fatty acids in the daily diet. Linoleic acid should be a source of 1–2 percent of your calories. And linolenic acid is required 5-10 times less. This means that when consuming 2,000 calories a day, you can satisfy your linoleic acid requirement by taking, for example, 2 teaspoons of corn oil or 1-3 tablespoons of nuts. And the need for linolenic acid is equal to 2 tablespoons of walnuts or 1/2 teaspoon of flaxseed oil.

As we can see, a very small amount of polyunsaturated fats is really needed, the source of which does not have to be vegetable oil. They can also include hidden sources - nuts, avocados, olives, and other high-fat foods.

In such a miniscule amount, polyunsaturated oils will certainly be beneficial.

But we still haven't answered the question, will eating more unsaturated vegetable oils than necessary harm our health? There are 2 opposite opinions on this question:

1. The more monounsaturated and polyunsaturated fats in the diet, the more benefits.
2. An excess of monounsaturated and polyunsaturated fats is harmful to health.

The benefits of unsaturated oils - the pros:
There is ample evidence for the benefits of many monounsaturated and polyunsaturated oils. And the benefits of these oils lie not only in various complexes of monounsaturated and polyunsaturated fatty acids, but also in essential amino acids, vitamins and minerals and other useful substances.

Harm of unsaturated oils - arguments against:
Adherents of the opinion about the dangers of unsaturated oils cite the following experiment:

In the experiment, one group of animals was fed pure unsaturated vegetable fat, the second group was fed pure saturated fat (coconut oil), and the third was fed a mixture of saturated and unsaturated vegetable fats. Obesity was the highest in the first group (fed exclusively on unsaturated fats). Animals from the third group also became more fatty, eating even a small amount of unsaturated fats, along with saturated ones. Those who were given a lot of coconut oil (saturated fat) and given no unsaturated fat at all did not gain weight.

I have not found any convincing human studies that prove the harm of unsaturated oils. But the adherents of this theory insist: monounsaturated and polyunsaturated vegetable oils cause great harm to our health and lead to serious diseases: oncological, cardiovascular, diabetes, etc.

Where is the truth? As always, in the middle. There is a third opinion, about which below ...

The harm or benefit of unsaturated oils - who is right?
There is no contradiction between statements about the benefits and dangers of unsaturated oils, but there is incomplete information. So:

We know that polyunsaturated fatty acids include Omega-3, Omega-6 and Omega-9, and the first two are considered essential (essential).In the human body, these substances are not synthesized, and they can only be obtained together with food.

Polyunsaturated fatty acids can only be beneficial when they are in a balanced state relative to each other. If the balance is disturbed, polyunsaturated acids begin to bring harm to our body, not benefit. The most common problem is an excess of linoleic acid (Omega-6), as it is found in most vegetable oils and other foods in a fairly high concentration. But linolenic acid (Omega-3) is much less common.

What are the benefits of polyunsaturated acids? We need gamma-linolenic acid, which is only made from omega-6 fatty acids. We need it for the synthesis of a unique substance - prostaglandin E1, which protects against cardiovascular diseases, allergies, oncological diseases and premature aging.

However, if the balance of Omega-6 and Omega-3 in the body is disturbed - that is, there is much more Omega-6 than needed, then this provokes the onset and development of the diseases listed above and accelerates the aging process of the body.

What's the right balance? The ratio of Omega-6 to Omega-3 should be no more than 10: 1 (and preferably 5: 1). In this combination, these polyunsaturated fats will be beneficial. What is in reality? Unfortunately, the ratio of Omega-6 to Omega-3 in the diet of most people reaches 15: 1 and more, which explains the harm of polyunsaturated fats that we are warned about.

But that's not all. There is another problem that makes the potential health benefits of vegetable oils quite real. It lies in the fact that polyunsaturated fats can be converted into gamma-linolenic acid only under the influence of a certain enzyme, which is produced in our body very little. To increase its production, you need to create yourself a balanced diet and eliminate unhealthy foods, such as those on this list of the 10 most unhealthy foods.

The harm and benefits of unsaturated oils - which oils to prefer?

You should be very selective with polyunsaturated oils, choosing those of them, the benefits of which are justified by the content of linolenic acid (Omega-3) in them. As for linoleic acid (Omega-6), it is present in both polyunsaturated and many monounsaturated oils, which should be preferred.

The harm and benefits of monounsaturated oils.
The harm and benefits of polyunsaturated oils.

The harm and benefits of monounsaturated oils.

The benefit of monounsaturated fats is that they lower the level of "bad" cholesterol in the blood without altering the level of "good". But do not forget that oils belonging to the monounsaturated category also contain a fairly high percentage of polyunsaturated fats. Moreover, mainly - linoleic acid, the harm of excessive consumption of which was written above. Instead of monounsaturated oils, you can eat foods containing them: sesame seeds, olives, avocados, hazelnuts (hazelnuts), peanuts. This way you will surely benefit as you will consume these oils in their most natural (unprocessed) form and in sufficient, but not too much, quantity.

Which Monounsaturated Oils Benefit?

Sesame oil ,
olive oil,
avocado oil,
hazelnut oil (hazelnut),
peanut butter
Moderate consumption of these oils will bring undoubted benefits to your health, provided that the balance of Omega-6 and Omega-3 in the diet is maintained, as discussed above.

Which monounsaturated oils are harmful?

Not all oils classified as monounsaturated are beneficial. The greatest harm to your health can be caused by canola oil.

The harm of canola oil.

The benefits and harms of oils (vegetable and animal)

Oil harm canola (rapeseed)... What is the harm of this oil?

Canola oil is quite cheap, which may benefit your wallet, but not your health. Despite the popularity of this oil, according to research, it is, in fact, a technical oil:

Canola oil contains thioglycosides and erucic acid. Both of these substances are poisons and cause a lot of harm to health.
Like mercury and fluoride, canola oil cannot be eliminated from the body. Considering this fact, we cannot be reassured by the fact that for food purposes it is allowed to use oil containing no more than 3% thioglycosides and 5% erucic acid. After all, these poisons accumulate in the body and their harm also accumulates!
Canola oil is heavily advertised as a frying oil, but when heated to 160 degrees Celsius, it produces carcinogens.
Canola oil in the United States uses genetically modified canola or canola, which also contain pesticides.
Considering all the above said about canola oil, no arguments in its favor will make me buy this product - the harm of canola oil to health is too great.

And do not be fooled by the beautiful yellow canola (rapeseed) flowers shown in the photo. Not all beautiful plants are edible. And, in this case, the beauty of this plant doesn't change the fact that canola oil can be harmful to your health.

The harm and benefits of polyunsaturated oils.

The benefits of polyunsaturated oils due to their omega-3 content.

Benefits of walnut oil. The benefits of polyunsaturated oils are determined by their composition. The most beneficial oils are those containing linolenic fatty acid (Omega-3). This acid is found in the highest concentration in the following oils:

linseed oil,
pumpkin seed oil,
almond oil,
walnut oil.
How great is the benefit of the above oils? As mentioned above, in the section on the dangers and benefits of unsaturated oils, polyunsaturated fatty acids are most beneficial when they are in balance. And for balance, increase your Omega-3 intake over the more common Omega-6 acid. This is the main benefit of using the above oils.

On the other hand, you can get these oils from hidden sources - foods that contain them: flax seeds, almonds, walnuts, macadamia and other nuts, sunflower seeds and pumpkin seeds. The benefits of oils obtained from hidden sources, that is, in their most natural, natural form, are no less, if not more.

Harm of excessive use of polyunsaturated oils, harm due to improper storage of oils, harm due to heating of oils.

I have already spoken about the dangers resulting from excessive use, improper storage and heating, since all this applies to both categories of unsaturated oils. But for polyunsaturated oils, these dangers are especially relevant.

Polyunsaturated fats are even more easily oxidized than monounsaturated fats. They go rancid at much lower temperatures. Why, these oils have practically no shelf life. Outside the refrigerator and in the air, they immediately oxidize. The harm of oxidized fats consists in the fact that oxidized fats create free radicals that destroy cells of the nervous system and other vital organs, which leads to a deterioration in mental abilities, acceleration of the aging process and the occurrence of cancer.

To avoid harm due to oxidation of polyunsaturated oils, and should always be stored in the refrigerator, in closed dark bottles that allow light to pass through. In order for polyunsaturated oils to be beneficial, they should only be added to cold dishes, immediately before serving.

The dangers of excessive consumption of oils belonging to this category are described in the article Useful oils, in the section on the possible dangers of polyunsaturated oils.Here I will just briefly remind you that an excess of polyunsaturated oils in the daily diet (in particular, not balanced in the composition of essential fatty acids) is fraught with the following unpleasant health consequences:

damages the reproductive organs and lungs, provoking the development of cancer,
damages the cardiovascular system,
harms by contributing to obesity,
damages, accelerating the aging process,
in the course of experiments on experimental animals, it turned out that a high content of polyunsaturated vegetable oils in food causes:
harm to mental activity,
harm to the liver,
harm to the immune system,
harm to the development of babies.

The harm of using sunflower, corn and soybean oils for cooking hot meals.

The harm of sunflower and corn oils. When heated, the toxicity of polyunsaturated oils increases significantly. The harm of cooking (frying, stewing) with polyunsaturated oils has been unequivocally proven. But these oils are traditionally used for cooking: sunflower oil, corn oil, soybean oil. When exposed to high temperatures, these oils are harmful to health.

And it’s these inexpensive oils that are advertised as the most suitable for cooking! Moreover, it is recommended to cook with refined oils, which are already incapable of bringing any benefit to the human body. In fact, sunflower, corn, soybean and other polyunsaturated oils are not suitable for cooking hot dishes. The habit of using these oils is detrimental to our health.

The only oil suitable for cooking hot dishes is coconut oil, which is a saturated fat. This is its uniqueness among all vegetable oils.

Takeaway: Polyunsaturated oils can only be beneficial if stored properly and used exclusively cold. Exposing these oils to heating, not observing the storage rules, using them in excess, we harm our health.


Useful oils: SESAME OIL.

The benefits and harms of oils (vegetable and animal)

Healthy oils: sesame oil. I already wrote about this oil in an article on sesame seeds and the beneficial properties of sesame seeds, including some little-known interesting facts.

Sesame oil is obtained from raw or roasted sesame seeds by cold pressing. The unrefined oil, produced from roasted sesame seeds, is dark brown in color, rich in sweet-nutty flavor and strong aroma. The oil obtained from raw sesame seeds is equally useful - it is light yellow in color and has a less pronounced taste and smell.

It should be borne in mind that unrefined sesame oil is not suitable for frying, and it is recommended to add it to hot dishes only before serving, preferably to a cooled dish. When heated, most of the nutrients that make up this oil are destroyed.

Strictly speaking, sesame oil cannot be unequivocally classified as a monounsaturated fat, since it contains almost equal proportions of both monounsaturated fats (Omega-9) and polyunsaturated fats (Omega-6).

Useful properties of sesame oil:

1. Sesame oil is optimally balanced in terms of the content of polyunsaturated fatty acids, essential amino acids, vitamins (E, A, D, B1, B2, B3, C), minerals (potassium, calcium, phosphorus, zinc, magnesium, manganese, silicon) necessary for the human body , iron, copper, nickel, etc.), and other valuable biological active substances. For example, just 1 teaspoon of sesame oil contains your daily intake of calcium.
2. Sesame oil contains almost equal amounts of 2 healthy fatty acids Omega-6 (polyunsaturated linoleic acid) and Omega-9 (monounsaturated oleic acid).This complex of fatty acids helps to normalize fat metabolism and blood sugar levels, improve the functioning of the cardiovascular, reproductive, endocrine and nervous systems, strengthen immunity, and reduce the risk of developing cancer.
3. Sesame oil has the ability to neutralize the negative effects on the body of various toxins, carcinogens, radionuclides and heavy metal salts.
4. Sesame oil contains phytosterols, which strengthen the immune system, improve the condition of the skin, as well as the functions of the endocrine and reproductive systems.
5. Sesame oil contains phospholipids necessary for the functioning of the liver, brain, cardiovascular system and nervous system. They also improve the absorption of vitamins A and E.
6. Sesame oil contains the antioxidant squalene, which is needed for the full synthesis of sex hormones. It also helps to reduce the level of "bad" cholesterol in the blood, strengthens the immune system, and also has bactericidal and antifungal properties.
7. Sesame oil is useful for the digestive system, since it neutralizes high acidity, has anti-inflammatory, bactericidal, laxative and anthelmintic effect, and also helps to eliminate ulcerative lesions of the gastrointestinal tract, thanks to its constituent vitamins A and E, squalene and phospholipids, healing wounds.
8. Sesame oil is useful for the nervous system and mental stress. It contains phospholipids, essential amino acids, zinc, phosphorus and B vitamins, which are essential for the proper functioning of the nervous system and the brain.
9. Sesame oil helps to neutralize the harmful effects of stress on health, due to the content of magnesium, B vitamins, polyunsaturated acids and the antioxidant sesamoline. This oil helps relieve insomnia, depression, irritability and fatigue.
10. Sesame oil contains substances that help normalize the hormonal balance - phytosterols, phospholipids, Omega-6 and Omega-9 acids, vitamin E, B vitamins, zinc.
11. Sesame oil has a beneficial effect on the male reproductive system. Thanks to a complex of nutrients, it improves erection, prostate function and the process of spermatogenesis. These substances are vitamins E and A, zinc, magnesium, squalene and phytosterols.

The complex of nutrients that make up sesame oil makes it excellent cosmetic, both as part of masks and creams, and as an independent skin care product:

1. Sesame oil penetrates deeply into the skin, nourishing and moisturizing it (thanks to vitamin E). This oil contains zinc, which is essential for the skin.
2. Sesame oil stimulates collagen synthesis (for this amino acids, silicon and vitamin C are "responsible" for this. Outwardly, this effect of sesame oil is expressed in the fact that the skin becomes more elastic and elastic.
3. Sesame oil normalizes the water-lipid balance of the skin and restores the protective functions of the epidermis.
4. Sesame oil contains squalene, which stimulates oxygen metabolism and blood circulation.
5. Sesame oil has very gentle exfoliation properties, cleansing the skin of dead cells and dirt.
6. Sesame oil has anti-inflammatory and bactericidal properties, making it useful for acne, inflammation, redness and flaking.
7. Sesame oil effectively fights the aging process of the skin due to its high content of antioxidants.
8. Sesame oil neutralizes the harmful effects of sunlight, thanks to the antioxidant sesamol, which absorbs ultraviolet radiation.

Useful oils: OLIVE OIL.

The benefits and harms of oils (vegetable and animal)

Olive oil is perhaps the most common and popular of the healthy oils.Olive oil can be bright yellow, dark gold or greenish in color, depending on the olive variety and the degree of ripeness. The flavor of this oil also depends on the olive variety, but should never be tasteless or rancid. Good olive oil has a light spice flavor and a slightly tart odor.

Useful properties of olive oil:

1. Olive oil contains almost all vitamins and minerals necessary for a person, which are well absorbed by the body.
2. Olive oil is especially useful for lowering cholesterol levels, as the content of linoleic acid (which helps to remove cholesterol from the body) is several times higher than in other vegetable oils. Therefore, olive oil is a good remedy for the prevention of cardiovascular diseases.
3. Olive oil helps to normalize blood pressure. However, to get rid of any blood pressure problems, eating healthy oils alone is not enough. But you can get rid of them, and it's not so difficult to do it - read the article Pressure Treatment.
4. Olive oil promotes rejuvenation of the body, thanks to the content of vitamin E and antioxidants. Moreover, this beneficial property of olive oil is manifested both when used for food and when applied externally. Olive oil smoothes fine lines and prevents the appearance of new ones.
5. Olive oil helps to strengthen the immune system.
6. Olive oil is useful for the prevention of atherosclerosis. This beneficial property of olive oil is provided by the biologically active carbohydrates, sterols, terpene disperse and tocopherol contained in it.
7. Olive oil has analgesic and anti-inflammatory properties due to the compounds of oleocanthal. it promotes healing of wounds, sores and cuts.
8. Olive oil is very beneficial for the digestive system, improving the activity of the stomach, intestines, pancreas and liver. With a mild laxative effect, olive oil is great for normalizing stools. Also, olive oil has a choleretic property, so it is recommended to use it for cholelithiasis or after removing the gallbladder.
9. Olive oil helps fight obesity due to its high content of oleic acid, which improves the absorption and processing of fats.

The benefits of olive oil when used topically are also known. It can be applied to the skin of the face and the whole body (both as a stand-alone cosmetic product and as a base with the addition of various essential oils), on hair and nails (to strengthen them).

Useful oils: AVOCADO OIL.

The benefits and harms of oils (vegetable and animal)

Healthy oils: avocado oil. Avocado oil has gained popularity relatively recently. 80% of the fatty acids included in it are oleic acid (Omaga-9), which makes it possible to unambiguously classify this oil as a monounsaturated fat. Avocado oil is thick, greenish or dark green in color (due to the high amount of chlorophyll). When exposed to light, its color turns brown. It has a mild nutty aroma and a pleasant nutty flavor.

Avocado oil is not suitable for frying; it should only be added to ready-made meals.

Health benefits of avocado oil:

1. Avocado oil contains a whole set of beneficial fatty acids (in descending order): oleic, palmitic, linoleic, palmitoleic, linolenic acids, stearic acids. These healthy fats regulate cholesterol and fat metabolism, participate in cell reproduction, remove toxins, heavy metals, radionuclides from the body and contribute to the normalization of blood circulation.
2. Avocado oil is extremely rich in vitamins and minerals that are perfectly absorbed by the body.Here is an incomplete list of vitamins and minerals contained in this super healthy oil: vitamins A, B1, B2, D, E (5 times more than olive oil), F, K, PP, potassium, calcium, phosphorus, zinc, magnesium , manganese, silicon, iron, sodium, copper, iodine, cobalt, barium, vanadium, molybdenum, boron, nickel, aluminum, titanium, silver, strontium, lead, tin.
3. Avocado oil has restorative and regenerating properties due to its high content of beneficial fatty acids.
4. Avocado oil also has antioxidant properties thanks to vitamins A and B.
5. Avocado oil helps to normalize blood pressure, improves vascular elasticity and reduces blood viscosity.
6. Avocado oil, like many other healthy vegetable oils, effectively lowers blood cholesterol levels. Thereby, helping to prevent and treat cardiovascular disease occurs.
7. Avocado oil helps in the treatment of gallstones and diseases of the digestive system (for example, gastric ulcer and duodenal ulcer, gastritis, pancreatitis and cholecystitis).
8. Avocado oil is good for joints. Its regular use is a good prevention of articular rheumatism and gout.
9. Avocado oil can help treat some forms of male and female infertility. Also, it has a beneficial effect on male potency.
10. Avocado oil is good for nursing mothers - it stimulates breast milk.

For skin and hair, avocado oil is simply irreplaceable:

1. Avocado oil has a high biological activity due to the content of unsaponifiable fats.
2. Avocado oil effectively moisturizes and rejuvenates skin and hair. It is especially useful for problem skin (with dryness and flaking, neurodermatitis, dermatosis, eczema, psoriasis, seborrhea).
3. Avocado oil has bactericidal and wound-healing properties. It is used for burns, frostbite and ulcers.


The benefits and harms of oils (vegetable and animal)

This vegetable oil is obtained from hazelnut kernels, which contain over 50% fat. They do not fry in hazelnut oil, as in other nut oils, since heat treatment destroys the taste and useful qualities of almost all nut oils. These super-healthy oils are added to salads, ready-made dishes, and marinades. This oil can completely transform any familiar dish, thanks to its bright and strong taste. For example, you can make a simple mashed potato and add very little hazelnut oil to it.

When used as a salad dressing, this peanut butter is usually blended with other light and soft oils (such as walnut oil or peanut butter) because of its pungent and strong taste.

Hazelnut oil goes rancid quickly, so it's best to keep it in the refrigerator. It can be stored for a very long time without losing its useful properties.

Useful properties of hazelnut oil (hazelnut):

1. Hazelnut oil contains very little saturated fat, so it is almost completely absorbed by the body. This amount of unsaturated fatty acids is not found in any other vegetable oil: there are 94% of them in it - mainly monounsaturated oleic acid (Omega-9), as well as linoleic (Omega-6) and linolenic (Omega-3). There are so few carbohydrates in this oil that it can be consumed without even those who are prone to overweight accumulation.
2. Hazelnut oil is an excellent means of preventing cardiovascular diseases. With regular use of this oil, the chances of "earning" heart and vascular diseases are reduced by more than half.
3. Hazelnut oil is distinguished by a particularly successful combination of calcium, phosphorus, zinc, magnesium, iron, cobalt, sodium, fluorine, sulfur, cobalt, iodine, chlorine and copper, as well as a complete set of essential amino acids.The high content of potassium, calcium in combination with sodium contributes to the effective development and strengthening of bone structure and reduce blood pressure.
4. Hazelnut oil differs from other nut oils in its increased concentration of vitamin E, which has a very beneficial effect on the thymus gland, on the normal functioning of which the immune system depends.
5. Hazelnut oil helps to cleanse from parasites.
6. Hazelnut oil has a beneficial effect on brain activity.

Concerning cosmetic properties hazelnut oil (hazelnut), it is considered one of the best vegetable oils for the care of combination, oily, and problem skin:

1. Hazelnut oil is perfectly absorbed without leaving any marks on the skin. As with food, this oil is perfectly absorbed when applied to the skin.
2. Hazelnut oil has a tightening effect, which helps to reduce enlarged pores on the face.
3. Hazelnut oil has cleansing, anti-inflammatory and wound healing properties. They help eliminate acne and also heal abscesses and abscesses.
4. Hazelnut oil makes hair beautiful and strong when rubbed into the scalp.

Useful oils: PEANUT BUTTER.

The benefits and harms of oils (vegetable and animal)

Peanut butter is derived from the fruit of the groundnut, also called peanuts. The most beneficial is unrefined cold-pressed peanut butter without any chemical treatment. It has a reddish brown hue and has a rich peanut flavor. Unrefined peanut oil is not recommended for frying, as it produces toxic compounds when heated.

In contrast, refined and deodorized peanut butter has a milder flavor and aroma and a lighter yellow hue. Losing some useful properties due to processing, it acquires greater resistance to high temperatures, therefore, it is more suitable for frying. At the same time, peanut oil is required 2-3 times less than refined sunflower oil. Still, peanut butter is not the healthiest for frying. Only coconut oil is ideal for high temperatures and retains its beneficial properties.

Often peanut butter is also called a paste made by grinding peanut fruit. Pasta differs in consistency and its composition from oil, but it is also a healthy and nutritious product, especially if you cook it yourself.

Useful properties of peanut butter:

1. Peanut butter contains 50-60% monounsaturated oleic acid (Omega-9), 15-30% polyunsaturated linoleic acid (Omega-6), a small amount of alpha-linolenic acid (Omega-3) and about 20% of various saturated acids ( palmitic, stearic, arachidic, lignocerolic, etc.). Omega-6 and Omega-9 in a complex strengthen the immune system, contribute to the normalization of blood cholesterol levels (lower the level of "bad" cholesterol and increase the level of "good"), improve the functioning of the heart and blood vessels, have a beneficial effect on the functioning of the nervous system, promote hormonal balance.
2. Peanut butter contains a large amount of essential amino acids necessary for the human body, vitamins (A, E, D, B1, B2, B3, B4, B5, B8, B9) and minerals (calcium, phosphorus, zinc, magnesium , iron, potassium, copper, iodine, cobalt, etc.).
- Vitamins A and E in the complex have a beneficial effect on both the skin and vision, and also have immunostimulating, anti-inflammatory and wound-healing properties.
- a complex of B vitamins (B1, B2, B3, B4, B5, B8, B9), take an active part in carbohydrate, protein, water-salt, lipid metabolism, play an important role in the process of hematopoiesis, regulate the work of the nervous, cardiovascular , muscular and digestive systems, and also contribute to maintaining optimal hormonal balance in the human body. B vitamins are also necessary for healthy skin, nails and hair, for good vision and strong immunity.
- It should be noted that peanut butter is very rich in choline (vitamin B4), which is necessary for the human body for the synthesis of phospholipids (preventing fatty liver infiltration and the development of gallstone disease), proteins and the neurotransmitter acetylcholine, which ensures optimal and harmonious functioning of the nervous system.
- Fat-soluble vitamin D is necessary for the full growth and regeneration of bone tissue, strengthening the immune system, as well as for the prevention of some cancer, cardiovascular and endocrine diseases.
3. Peanut butter has a beneficial effect on the functioning of the nervous, cardiovascular and digestive and immune systems, due to the content of substances such as betaine, phytosterols, phospholipids, polyphenols, etc.
4. Peanut butter promotes optimal protein absorption and improves liver function, thanks to the betaine it contains.
Unrefined peanut butter contains lecithin, which significantly improves brain activity.
5. Peanut butter is distinguished by a high concentration of resveratrol polyphenol, which gives it many beneficial properties:
- the property to have antioxidant and antitumor effects,
- the property to prevent the development of diabetes mellitus,
- the property to improve the balance of estrogen in the female body,
- the property to reduce the content of cholesterol in the blood,
- the property to improve liver function,
- the property to stimulate the natural production of collagen,
- the property to help in the fight against excess weight.
7. Energizing, quickly creating a feeling of fullness, peanut butter is also quite often used in their diet by fashion models who want to lose excess weight, as well as people whose work activity is associated with great physical and mental stress. And, in addition, peanut oil, rich in vitamins E, A and D, necessary for the full development of a growing child's body, iodine, phosphorus, calcium and zinc, has recently been increasingly used in the diet of baby food.
8. Peanut oil helps to improve physical activity and muscle tone. It is also useful for heavy physical exertion.
9. Peanut butter helps to normalize sleep and restore strength.
10. Peanut butter has a beneficial effect on male sexual function and potency.


Polyunsaturated fats are distinguished by the fact that they remain clear and liquid even in the refrigerator. Polyunsaturated fats have some dangerous properties: they are prone to oxidation, especially when heated and outdoors, which is manifested by the appearance of rancid taste and odor. Oxidized fats create free radicals that destroy the cells of the nervous system and other vital organs, which leads to a deterioration in mental abilities, accelerated aging and the onset of cancer. That is why many dishes prepared in fast food restaurants are so harmful, for example, French fries - in such establishments they often use the same oil for several days in a row, in addition, leaving it out in the open air.

But even when used correctly, many of the super-healthy oils in this category can be harmful. This is due to the fact that polyunsaturated fats oxidize very quickly, especially if not stored in the refrigerator. But even storage of polyunsaturated oils in the refrigerator, in dark bottles that do not let in light, does not guarantee their usefulness. According to research results, when heated to body temperature, they begin to rapidly break down.

These are the possible harmful properties of polyunsaturated oils:
1. Since polyunsaturated oils are susceptible to oxidation, they increase the body's need for vitamin E and other antioxidants (in particular, the use of rapeseed oil can lead to an acute vitamin E deficiency).
2.Excessive use of vegetable oils causes particular harm to the reproductive organs and lungs, provoking the development of cancer.
3. Excessive consumption of polyunsaturated oils is associated with an increase in the number of cancer and cardiovascular diseases, as well as obesity.
4. The abuse of commercial vegetable oils negatively affects the formation of prostaglandins (local tissue hormones), which in turn gives rise to a whole bunch of diseases, including autoimmune diseases, hormonal problems, infertility. The toxicity of polyunsaturated oils increases when they are heated.
5. In the course of experiments on experimental animals, it turned out that:
- the high content of polyunsaturated vegetable oils in food reduces the ability to learn,
these oils have a toxic effect on the liver,
- they disrupt the integrity of the immune system,
- slow down the mental and physical development of babies,
- increase the level of uric acid in the blood and cause abnormalities in the fatty acid composition of adipose tissues,
- cause weakening of mental abilities and damage to chromosomes,
- they accelerate the aging process.

Considering all of the above, even the most useful polyunsaturated oils should be consumed in moderation and in accordance with all instructions for their proper storage. And do not forget that it is categorically not recommended to use these oils for cooking and even simply add them to hot dishes - in this case, even the most useful polyunsaturated oil not only loses all its beneficial properties, but also acquires harmful ones.

The question arises, is it necessary to use these oils at all? Answer: you do not need to use them. Even considering the presence of some essential fatty acids in them (however, their indispensability is also in question). It is preferable to consume the vegetable products themselves, containing these polyunsaturated oils. For example, pine nuts, flax seeds, almonds, walnuts, macadamia and other nuts, sunflower seeds and pumpkin seeds. These are definitely healthy products.

But for external use, as a basis for face and hair masks and for face and whole body massage, all useful oils belonging to all three categories (saturated, monounsaturated and polyunsaturated) can be used without any restrictions or fears. All of them have a cleansing effect, and in India it has long been believed that vegetable oils clean not only the physical body, but also the human energy.

The polyunsaturated category includes most vegetable oils, including such popular oils as sunflower, corn and soybean. Despite what is written on the labels of these oils, you cannot cook with them. Don't underestimate the dangers of using sunflower, corn, and soybean oils for hot meals.

The most beneficial among polyunsaturated oils include the following oils, which contain a fairly rare linolenic fatty acid (Omega-3):
Cedar oil,
linseed oil,
pumpkin seed oil,
almond oil,
walnut oil.

A source: 🔗

Pine nuts are proteins.

Pine nuts contain a unique combination of all essential amino acids in optimal proportion. These amino acids are absorbed almost completely and can cover all the body's needs for protein (the protein content in pine nuts is 10-17%).

Pine nut protein is characterized by a high content of the most deficient amino acids: lysine, methionine, tryptophan and arginine (necessary for the growth and development of children and adolescents).

Pine nuts - fats.

The benefits and harms of oils (vegetable and animal)

Pine nuts contain up to 70% of all three types of fat: saturated, monounsaturated and polyunsaturated (including the rarest, and therefore the most valuable, omega-3 fatty acid).

The article on the benefits and harms of oils (part 2 on unsaturated fats) talks about the need to maintain a balance between different types of fatty acids.The recommended (by the World Health Organization) ratio between omega-6 and omega-3 fatty acids should be between 4: 1 and 10: 1, and an increase in the proportion of omega-3 fatty acids should be sought, since excess omega-6 fatty acids are harmful to health. It is assumed that in the diet of our ancestors, this ratio was equal to 1: 1. Unfortunately, the ratio of Omega-6 to Omega-3 in the diet of most modern people reaches 15: 1 or more, which seriously upsets the balance.

The benefit of cedar nut oil is that it has a ratio of Omega-6 to Omega-3 of about 2: 1. It also contains more than enough tocopherols, natural antioxidants that are supposed to protect fatty acids from oxidation by free radicals. Cedar nut oil is also characterized by a high content of monounsaturated oleic acid, which is necessary for normal cholesterol metabolism. Cedar nut oil is one of the healthiest polyunsaturated oils!

Interestingly, even eating an unlimited amount of raw nuts, it is impossible to gain excess weight, despite their high calorie and fat content! But! If nuts have been heat-treated or you use them together with other heat-treated foods, then you are not protected from gaining excess weight. That is, an unlimited number of nuts can be eaten exclusively on a raw food diet (a type of diet in which only raw, unprocessed food is consumed). There is an explanation for this:

Raw food has a certain molecular size that cannot be easily absorbed into the intestinal wall. First, it must be broken down naturally by the juices of our body. If the body is already satiated, and you continue to eat, then your body will stop producing juices necessary for the breakdown and assimilation of this food. Therefore, not split, it will come out after a while, without adding a single gram of excess weight to you.

And thermally processed food has a smaller molecular structure, which allows its molecules to be absorbed into the intestinal wall without any problems, no matter how much you eat!

Pine nuts are carbohydrates.

Pine nuts contain both simple carbohydrates and complex carbohydrates necessary for metabolic processes in the body (sucrose, glucose, fiber, fructose, starch) - only about 10%.

Pine nuts - mineral composition.

The mineral composition of pine nuts is extremely diverse and almost completely covers the body's needs for macro- and microelements: phosphorus, magnesium, potassium, sodium and calcium, iron, manganese, copper, zinc, molybdenum, silicon, aluminum, iodine, boron, nickel, cobalt, strontium, silver, sulfur, tin, vanadium, barium, aluminum (some of these elements are present in scanty amounts). The most important thing is that all these vitamins are perfectly absorbed, entering the body as part of pine nuts.

Pine nuts are vitamins.

The vitamin composition of pine nuts includes: A, B1, B2, B3, B4, B5, B6, B9, C, E, K1, F, PP. Like minerals, all of these vitamins are perfectly absorbed.

Pine nuts: you can only eat them.

Pine nuts, due to their unique composition, are among those rare foods that can almost completely satisfy the body's needs for proteins, fats, carbohydrates, minerals and vitamins. That is, you can eat only pine nuts and feel great ... But! Do not misunderstand me, I do not advise you to switch to eating exclusively with pine nuts. Such experiments are possible only with a high level of body awareness, which allows you to accurately determine the needs of your body. Such awareness arises either due to constant "clean" nutrition (raw food diet, raw food diet), or after starvation. For example, a friend of mine for a long time, without any harm to health, ate exclusively tahini (a paste of mashed sesame seeds) and tomatoes.

I am citing an excerpt from Mikhail Stolbov's book "How I Grew New Teeth" (by the way, I recommend reading - very interesting), where the author tells how he ate almost nothing but pine nuts for a month:

“I already wrote that at one time I had very tight food in the taiga. Not only did I have nothing to chew, there was nothing to chew! An unexpected find saved me in many ways. On the trail I noticed that near a certain place, a few kilometers from my "den", a small river is constantly grazed by a bear.I would never have had the courage to watch and watch a live bear in my life, but once I accidentally noticed this picture: a clubfoot standing in the river, pulling something from the bottom and eating. When the brown one left, I explored this place. A kilometer up the river over the river, a lot of cedars bent. The wind threw off ripe cones down, they fell into the river, drowned and rolled along the bottom. Just in front of Potapych's canteen there was a roll, and just beyond It was in this hole that all the peeled pine nuts were collected. Each time climbing into the icy water was too much for my weakened body. Fortunately, there was a bucket and a rope in the hut, and I, like an old man a seine, threw an empty vessel on a rope into the water, waited for it to sink and pulled it full. I was fishing for nuts! So for almost a month, my diet, in large mass, consisted of pine nuts, which I pounded in a bowl and ate the resulting gruel.

And, remembering how my grandfather made a healing tincture of cedar (he took the nuts right in the shell, and poured them with alcohol. After a while, the alcohol acquired the color of cognac, and the shells inside the nut turned out to be empty. For me, a child, it was magic ), and cured her many diseases, I can say that, perhaps, the cedar diet slightly influenced the miracle of growing teeth. "

Pine nuts are good for growth and development.
Among the amino acids, arginine, which is necessary for a growing body, predominates. A complex of B vitamins, vitamin A and tin are also necessary for the growth of the human body. All this makes pine nuts especially beneficial for children, teenagers and pregnant women.

Pine nuts are good for the nervous system.
Pine nuts have a beneficial effect on the nervous system, which is due to the content of B vitamins and calcium.

Pine nuts have a positive effect on mood, help against depression, due to the content of a large amount of tryptophan - an amino acid from which the pineal gland of the brain produces the neurotransmitter serotonin during the day.

Pine nuts are good for the cardiovascular system.
Due to the significant fortifying effect of pine nuts, eating them can cure cardiovascular diseases. Tocopherols (E vitamins) prevent atherosclerosis. Potassium normalizes heart contractions. Calcium and vitamins B1 (thiamine) and B3 (niacin) are essential for the cardiovascular system.

Pine nuts are good for blood composition.
Pine nuts can cure anemia, strengthen immunity and improve blood composition.

B vitamins improve blood composition. By eating pine nuts, we exclude the possibility of B-avitaminosis, which causes severe disorders in the body's activity.

Vitamin B3 (niacin) regulates hematopoiesis, copper is necessary for the formation of red blood cells, molybdenum prevents anemia, vanadium regulates the formation of cholesterol, calcium is necessary for blood clotting, nickel is needed for full blood formation, iron is an essential component of hemoglobin.

Pine nuts are good for the brain.
Pine nuts are good for brain activity that involves copper and boron.

Pine nuts are good for eyesight.
Vitamin B2 (riboflavin) improves visual acuity.

Pine nuts are beneficial for tissue regeneration.
Zinc is involved in tissue repair and wound healing.Magnesium is an essential component of soft tissues, and iron is an essential component of proteins (proteins). Vitamin B2 (riboflavin) is involved in the formation and maintenance of normal body tissues.

Pine nuts are good for the skin.
Silicon and vitamin B2 (riboflavin) contribute to the elasticity of connective tissues.

It is believed that the constant use of natural pine nuts, like pine nut oil, leads to recovery from any skin disease (even skin cancer).

Pine nuts are good for cartilage, bones and teeth.
Zinc, magnesium, silicon, calcium, phosphorus, manganese - these elements are necessary for the formation of the skeleton, the structure of bones, cartilage and teeth.

Pine nuts are beneficial for metabolic processes.
Manganese takes part in fat metabolism, helps the body absorb glucose. Molybdenum is involved in fat and carbohydrate metabolism. Potassium regulates the body's water balance.

Iodine is involved in metabolic processes and is indispensable for the proper functioning of the thyroid gland.

Vitamin B1 (thiamine) is involved in the formation of fatty acids and the metabolism of amino acids, and vitamin B3 (niacin) helps to synthesize fats and convert food into energy.

Pine nuts are good for the digestive system.
Pine nuts help heal stomach and duodenal ulcers.

Vitamin B1 (thiamine) affects the action of the digestive system, vitamin B2 (riboflavin) cares for the mucous membranes and regulates the functioning of the liver, vitamin B3 (niacin) regulates the functions of the digestive system, and vitamin E (tocopherol) promotes the absorption of other vitamins.

Pine nuts are good for weight loss.
Pine nuts can help fight obesity by stimulating the production of cholecystokinin, the hormone responsible for feeling full. As a result, satiety occurs faster, less food is consumed, which helps to normalize weight.

Pine nuts are good for sports.
Boron helps you endure physical activity more easily, phosphorus is necessary for the rapid release of energy, vitamin B3 (niacin) helps convert food into energy, and vitamin E (tocopherol) stimulates muscle activity.

Pine nuts are beneficial for hormonal balance.
Manganese is essential for the reproductive system, participates in the production of hormones, and vitamins B1 (thiamine) and E (tocopherol) affect the functions of the endocrine system.

Pine nuts are good for men.
Pine nuts increase potency. Perhaps zinc contributes to this, which normalizes the functioning of the prostate gland.

Pine nuts are beneficial for body rejuvenation.
Tryptophan, an amino acid found in large quantities in pine nuts, produces melatonin (the "youth hormone" produced by the pineal gland of the brain) at night. Eaten at night, pine nuts improve sleep and rejuvenate the body.

Pine nuts: HARM.

Pine nuts - bitter taste.

There are frequent cases of pine nut poisoning, as a result of which a bitter mouth appears. A bitter taste can be bitter or a metallic taste can appear within one to two days after eating the nuts and persist for several days to a week. It passes without medical attention.

The reason for this phenomenon is an increase in the activity of receptors that perceive bitter. As a result, everything you eat (sweet, salty, hot, cold) irritates these receptors and is perceived by the brain as bitter.

Possible causes of pine nut poisoning:
1. Expired shelf life or improper storage, leading to rancid oil in pine nuts, which causes poisoning.
2. Some specific chemicals used to spray pine nuts. Or turpentine, which, as it turned out, is used to facilitate the process of peeling pine nuts from the shell.

Take steps to avoid getting poisoned by low-quality pine nuts:

- Smell the nuts.Fresh and good quality nuts do not have a rancid odor. Also, there should be no extraneous, chemical odors. - --- - Pine nuts should have a light fresh coniferous smell.
- Examine the nuts. They should not be dirty yellow. The lighter the nuts, the better.
- Break the nut in half. High-quality nuts break easily, with a soft crunch. Do not crumble. Inside, they should be light and fresh in appearance.
- Do not buy too dry nuts. This means that they are already old. Fresh pine nuts are slightly moist.
- Store peeled pine nuts in a dark, dry, cool place (refrigerator). Peeled nuts cannot be stored for a long time, since polyunsaturated oils are very quickly oxidized from contact with air and light.

Pine nuts are contraindications.

The only contraindication is individual intolerance. An allergic reaction can be severe, up to anaphylactic shock.

By the way, an allergic reaction to something means that you "cannot stand" something in your life or in the people around you. Physically, this is expressed in allergic reactions (it does not matter what exactly you are allergic to).

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