Oil and nutrition - how to choose?
As a natural product, oil is essential to our diet and should be included in our everyday menus. Lipids provide energy, transport vitamins and play an essential role in several vital functions.
While all vegetable oils contain 100% lipids and must therefore be consumed in moderation to maintain a healthy weight, each has its own composition of fatty acids and beneficial vitamins. Clear nutrition recommendations will help consumers make an informed choice and give them the facts they need to use each oil for a healthy and balanced diet.
Composition of a vegetable oil:
99% triglycerides and 1% minor elements
(vitamin E, vitamin A, etc.)
Not all fatty acids have the same nutritional value. This is because animal lipids contain saturated fatty acids, which can have harmful effects on our body (hypercholesterolemia), especially if they are absorbed in too large a quantity.
On the other hand, vegetable oils are composed mainly of unsaturated fatty acids: monounsaturated (oleic acid or omega 9) or polyunsaturated (linoleic acid or omega 6 and alpha-linolenic acid or omega 3). Omega 3 and omega 6 are said to be "essential" because they are not produced by our body and must be provided by food.
Alpha-linolenic acid or OMEGA 3
The recommended daily intake of omega 3 is 2.2g / day. For example, 1 teaspoon of flaxseed oil (10g) provides 100% of the RDI
Linoleic acid or OMEGA 6
This essential fatty acid helps maintain normal cholesterol levels. It is found in eggs and certain meats (in varying amounts depending on the animal's diet), in cereals and in most vegetable oils, especially grape seeds oil, sunflower oil, pumpkin seeds oil, sesame oil.
Note: it is important to get a balanced ratio of omega 3 to 6 (between 4 and 5) in your diet.
The beneficial effect is obtained with a daily intake of 8.9 g of linoleic acid.
Oleic acid or OMEGA 9
This monounsaturated fatty acid used as a replacement forsaturated fatty acid in the diet and helps maintain normal cholesterol levels. It plays a regulator role.
It is found in olives, hazelnuts and avocados. It is the principal component of olive oil, widely consumed in Mediterranean countries and contributing to the benefits of the famous Cretan diet, as well as of avocado oil, hazelnut oil, Rapeseed oil.