Cooking oil selection guide for health

Each Cooking oil has its own nutritional advantages and ingredients that are beneficial to human health. It can be say that there is no good or bad edible oil, but each has its own advantages and disadvantages. However, because of the different nutritional ingredients, it is best to eat them in rotation and not to eat only one type of oil for a long time. At the same time, you should also choose the appropriate way to eat according to the characteristics of each type of oil. For example, flaxseed oil is not resistant to high temperatures, so it should be eaten cold.

When changing, you should choose different types to replace. For example, change from peanut oil, which has high oleic acid and linoleic acid, to linseed oil, which has high linolenic acid.

Try to buy small barrels of oil. Once opened, cooking oil is exposed to oxygen and is prone to oxidation and rancidity (high temperature and light will also accelerate the oxidation and rancidity of cooking oil). If you buy a large package, you can pour it into a small bottle (the oil in the small bottle should be used up, no oil should be left, and it should be completely cleaned before pouring it in), and the remaining part should be sealed and stored away from light and heat.

Pay attention to the smoke point of various cooking oils and reduce high-temperature cooking. If the cooking temperature is higher than the smoke point, the oil will split into toxic and harmful gases (hydrocarbon compounds, ketones , aldehydes, furans , carboxylic acids, carbon monoxide, etc.), which are harmful to human health.

Smoke point

The lowest temperature at which oil smokes continuously and in large quantities. The smoke point of the same oil is not absolutely uniform. For example: the smoke point of unrefined soybean oil is about 160°C, the smoke point of semi-refined soybean oil is about 177°C, and the smoke point of refined soybean oil is about 238°C.

Normal cooking temperature 

The oil temperature for Chinese cooking generally does not exceed 180°C. Recommends that adults consume 25-30 grams of oil per day. Repeated high-temperature frying can easily produce harmful substances, so avoid repeated use of oil.

Everyone knows that fried foods are unhealthy (eating too much can easily exceed the daily oil limit, but eating a little is fine). Try to avoid fried foods. If you must fry them, the first choice is palm oil, followed by “saturated oils” such as lard, then “oleic oil”, and then “linoleic oil”. “Linolenic oil” is completely unsuitable for frying.

How to change oil in rotation

Simply put, it means changing “high linolenic acid oil” to “high linoleic acid oil”, then to “high oleic acid oil” and “high saturated acid oil”. Of course, it is better to buy some of the four oils and eat them every day than to change one after another. Because most of the oils we usually eat are “high linoleic acid oils” such as peanut oil, soybean oil, corn oil, and sunflower oil, so we should pay attention to adding the other three types of oils, especially high linolenic acid edible oils.

“ High linolenic acid oil”: linseed oil, peony seed oil, perilla oil, hemp oil, fish oil…

“ High linoleic acid oil”: peanut oil (more balanced, higher in oleic acid), corn oil, sunflower oil, soybean oil, wheat germ oil, sesame oil, walnut oil, grape seed oil, tomato seed oil…

“ High oleic oil”: olive oil, peanut oil, rapeseed oil, rice oil, camellia seed oil, pumpkin seed oil, almond oil…

“ High saturated acid oil”: palm oil, coconut oil, lard, butter, tallow, cocoa butter…

The High linolenic acid oil

High linolenic acid oil” has the highest content of linolenic acid in the oil body. The product of linolenic acid after digestion can dilate blood vessels, and long-term consumption is beneficial for high blood pressure and high blood lipids. However, it is easy to cause heavy bleeding during childbirth, so it is beneficial to eat it in the early stages of pregnancy, but it should be stopped half a month before delivery.

Flaxseed oil

The smoke point is 107℃-192℃. If the temperature exceeds 110℃, the nutrients will be seriously destroyed. Therefore, it is not suitable for high-temperature cooking, but suitable for cold dishes.

Flaxseed oil is also called sesame oil. The content of linolenic acid is 39%-62%, and the content of linoleic acid is about 13%.

Flaxseed oil contains α-linolenic acid (ALA, a type of Omega-3 fatty acid), which is urgently needed by the human body. It can be converted into DHA and EPA in the human body (but the conversion rate is low, with only 5% for adults and 15% for EPA, and less than 0.05% for infants). Other edible oils generally have high Omega-6 (Ω-6) fatty acid content and low Omega-3 (Ω-3) fatty acid content. Omega-6 fatty acids have pro-inflammatory effects, which increase the probability of immune diseases in the body. 

Flaxseed oil has anti-inflammatory effects

 It avoids overreaction of the immune system. Therefore, controlling the intake of these two substances to balance the body’s functions is not a particularly magical function of flaxseed oil. In daily life, you can also eat more peony oil, salmon, sardines, shrimp, oysters, soybeans, walnuts (oil) and other foods that are high in Omega-3 fatty acids instead of flaxseed oil.

Flaxseed oil is easy to oxidize and has a shorter shelf life than other oils, so it is recommended to only buy small bottles and consume them within 3 months after opening. At the same time, flaxseed oil needs to be stored away from light, so regular flaxseed oil will be packed in brown or dark green bottles to slow down the oxidation and deterioration of the oil.

Generally speaking, hot-pressed linseed oil has a stronger aroma, while cold-pressed linseed oil has a raw oil smell. If it is not fresh or oxidized, it will taste bitter. If the extraction, refining and purification are not up to standard, it will have a fishy smell.

Flaxseed oil is usually mix with sesame oil and olive oil to make cold dishes. The effect will be better if spices such as black pepper and Sichuan pepper are added to mask its taste.

Peony seed oil

Smoke point 220℃-270℃, suitable for cold salad, steaming, frying, etc.

Peony seed oil is extracted from the seeds of two varieties of peony, Fengdan and Ziban . It is a high-quality woody oil with an oil content of about 22%, an oil yield of 15%-18% by physical pressing, and an extraction rate of up to 20%.

It is currently a unique edible oil. The linolenic acid content of peony seed oil is 32-67%, oleic acid is 15-28%, and linoleic acid is 19-35%. The vitamin E content is about 32mg/100g. It can be said to be a very good edible oil. Adults can supplement about 5 grams per day, plus 20 grams of other “non-linseed oils” such as soybean oil and peanut oil, which just meets the standards of the World Health Organization.

Both peony seed oil and linseed oil are edible oils with high linolenic acid content and have certain substitutability, but “scarcity makes things valuable”. The current price of peony oil is relatively high, generally around 180 yuan for 500 ml, making it more suitable as a gift.

Perilla oil

Smoke point around 230℃. The content of linolenic acid is 54-65%, linoleic acid is 13%-20%, and oleic acid is about 12%. It is colorless or light yellow or light green, with the aroma of basil and amber.

Compared with flaxseed oil (1:1), perilla oil (1:4) has a better ratio of linolenic acid to linoleic acid. If you only eat one kind of oil and do not eat other edible oils at all, perilla oil will be better.

Fish Oil

The content of omega-3, the active ingredient in fish oil, determines the quality of the fish oil. The higher the purity, the better the effect. About 30% of ordinary fish oil is omega-3, and the remaining 70% is other fats. Only medical-grade fish oil has a purity of omega-3 higher than 85%. For ordinary people, a concentration of 50% is enough. The effect of fish oil is related to the type of fish oil, the dosage, and the physique of the user. There are three types of fish oil capsules: triglyceride type (TG), ethyl ester type (EE), and rTG.

IFOS and Labdoor are currently the more authoritative third-party fish oil testing and certification organizations. Their official websites have comparisons and ratings of various brands. Fish oil alternatives: sardines (canned sardines), tuna (canned tuna), salmon, shrimp (krill oil), etc.

Krill Oil

Krill oil is also a high-quality source of omega-3. The omega-3 in krill oil is a phospholipid type of oil, which is more easily absorbed by the human body. In addition, krill oil contains natural astaxanthin, which can maintain the stability of krill oil.

Peanut oil

The smoke point of refined peanut oil is around 210℃-225℃, but almost all peanut oil on the market is pressed, and its smoke point is generally around 160℃. Therefore, although peanut oil is suitable for cooking, it produces a lot of smoke and is not suitable for high-temperature operations such as stir-frying, and high temperatures such as frying should be avoided .

Peanut oil contains 41%-50% oleic acid, about 37% linoleic acid, about 1% linolenic acid, and about 20% saturated fatty acid. It is a nutritionally balanced vegetable oil.

There are several production processes for peanut oil:

Hot (cooked) pressed peanut oil 

Roast the peanuts at high temperature (200℃) before pressing, so the peanut oil will have a stronger aroma and a slightly burnt aroma. If the roasting temperature is slightly lower, the aroma will be lighter.

Cold-pressed peanut oil 

Peanuts are not steamed or fried, but pressed at a low temperature of 40-60°C, and the flavor is close to that of fresh raw peanuts. Cold-pressed peanut oil has a higher smoke point, so there is less smoke when cooking. The Cold-pressed peanut oil preserves the most comprehensive nutrients, but the oil yield is slightly lower, about 30% (40% for hot pressing and 45% for leaching), so the price is more expensive.

Extraction and refining of peanut oil 

Use n-hexane, solvent 6 and other oils to fully soak peanuts and extract the oil. This method has a high oil yield and low cost, but most of the nutrients such as vitamins are destroyed. The first-grade peanut oil solution residue from regular manufacturers is at the “undetectable” level, so there is no need to worry about health problems.

Traditionally pressed peanut oil 

Many people like traditionally pressed peanut oil very much. This is because traditionally pressed peanut oil has not been refined and retains many of the original “impurities” of the peanuts, so it has a rich flavor, smells good, and tastes good.

The biggest problem with peanut oil is that peanuts are prone to mold and deterioration, producing aflatoxin (mainly secondary metabolites produced by fungi such as Aspergillus flavus and Aspergillus parasiticus. Aflatoxin has more than 20 derivatives, among which B1 is the most toxic, 68 times the toxicity of the same dose of arsenic). Therefore, we are afraid that small workshops will cut corners and use old peanuts (one moldy peanut will exceed the standard), so it is normal for the peanut oil squeezed out to exceed the standard by several times. The easiest way is to spend 10 minutes before buying oil and test it with an aflatoxin test card.

Disadvantage

Another disadvantage of locally pressed peanut oil is its low smoke point, which is generally between 150℃ and 175℃. When fried at high temperatures, it produces a large amount of oil smoke, which can damage the respiratory system and eyes, much more harmful than secondhand smoke.

The third point is that we are afraid that small workshops will use soybean oil + peanut oil to blend flavors.

Therefore, if you have enough money, you can spend a thousand yuan to buy an oil press and press the oil yourself. As long as you make sure that the peanuts are in good condition and thoroughly clean the machine after pressing, you can eat clean and hygienic traditional peanut oil.

How to make peanut oil yourself: 1. Select fresh peanuts of the season (emphasis added), make sure they are not moldy, clean them, and dry them for later use. 2. Use a soymilk maker (wall breaker) to break the peanuts into small pieces or powder, steam them, and then squeeze them. 3. Fry the residue from the previous oil squeezing and squeeze them for the second time; you can also not steam them, but directly fry the peanuts until they are fragrant and then squeeze them. 4. Purchase an ultraviolet irradiation machine according to the situation. 365 nanometer ultraviolet rays can remove more than 94% of aflatoxin.

Corn germ oil

The smoke point of corn oil is 230℃. Corn oil is very stable under high temperature conditions, so it is suitable for frying and deep-frying.

Corn germ oil, also known as corn oil, is an oil extracted from corn germs at low temperature. It has a clear light yellow color and a light smell. Corn is not an oil crop. Its main component is starch. The oil content is very low, and it is basically hidden in the germ (the weight accounts for only 11%~14% of the corn kernel, the fat content is 17-45%, and it accounts for 84% of the whole corn kernel). Corn germ is a by-product of deep processing of corn. The cost is low, so the price of corn oil is also low.

It has low cost but good quality. Corn oil contains essential vitamin E and unsaturated fatty acids (about 85%, about 55% linoleic acid, and about 30% oleic acid), which are better than peanut oil. It is also rich in oleic acid, linoleic acid, phytosterols, lecithin, fatty acids, etc.

Phytosterols can significantly lower cholesterol, prevent and treat ulcers, coronary heart disease, atherosclerosis, cervical cancer and other diseases. Therefore, the higher the total content of phytosterols, the better its quality.

Sunflower Oil

Ordinary sunflower oil has a smoke point of 107-160°C, which is suitable for baking and cold dishes; high oleic sunflower oil has a smoke point of up to 238°C, which is suitable for stir-frying and deep-frying

Sunflower oil contains about 87% unsaturated fatty acids (about 63% linoleic acid) and vitamin E. Linoleic acid cannot be directly synthesized in the human body and is an important component of cell tissue. It can reduce the amount of cholesterol in human blood and prevent and reduce the risk of cardiovascular and cerebrovascular diseases. Among all edible oils, the vitamin E content of sunflower oil (55 mg per 100 g) is second only to wheat germ oil (190 mg per 100 g), which is 2 to 5 times that of other edible oils.

Sunflower seeds are mainly planted in the northwest region in China, accounting for more than 85% of the country’s total planting area, with Inner Mongolia being the largest, followed by Xinjiang and Hebei. Globally, Ukraine and Russia account for more than half of the world’s total sunflower seed production, and also account for three-quarters of the world’s exports. (War will inevitably lead to reduced production, which will inevitably lead to reduced exports, and the price of sunflower oil will rise)

Hemp oil

It has a low smoke point, making it suitable for cold dishes but not for stir-frying.

Hemp oil is the get from hemp seeds. It contains 47%-68% linoleic acid, 17%-26% linolenic acid, and 5%-17% oleic acid.

Hemp, also known as hemp, is a relative of marijuana. Its tetrahydrocannabinol (psychedelic substance) content is less than 0.3%, and it is classified as industrial hemp.

Hemp oil is generally produce by low-temperature cold pressing and hot pressing. Some of them are produce by subcritical low-temperature extraction.

Cold pressing method

The nutrition is relatively more comprehensive, the fragrance is relatively light, it is yellow-green at room temperature, and it will slowly turn yellow-brown after long-term storage;

Hot pressing method (earth pressing method): The taste is more fragrant, the oil is darker and dark green.

There is a saying that “hemp oil is the only edible oil that is compatible with water”. This is only because the hemp oil that has just been squeez out by the traditional pressing method contains a lot of water. After contact with water, it is naturally ” water-compatible “, not really “water-oil compatible”. According to the national regulations on edible oil, the water content of edible oil must be less than 0.2%. Water can only be regard as an impurity in edible oil, and formal companies must carry out dehydration treatment.

In order to sell their products, many hemp oil manufacturers will also promote some “extra functions” online. Just take a look at them, don’t be superstitious. For example: hemp oil mixed with honey or milk can cure constipation. In fact, sesame oil and the like have some effects, mainly because they can promote gastrointestinal motility. Hemp oil may be more effective, but it is not a unique skill. In addition, honey contains fructose, and for people who are intolerant to fructose, drinking it will cause diarrhea; pure milk contains lactose, and for people who are intolerant to lactose, drinking it will also cause diarrhea…

Soybean Oil

The smoke point is about 177°C, which is suitable for making pastries, stuffing, and stewing. The smoke point of refined soybean oil is 230°C-238°C, which is suitable for high-temperature cooking such as frying.

The linoleic acid content in soybean oil is 49%-65%, followed by oleic acid, which accounts for 20%-36%, linolenic acid 2%-10%, and palmitic acid about 6%-10%.

Under the same cooking conditions, the concentration of oil fume and the types of harmful substances produced by soybean oil are significantly higher than other types of edible oils, so try to avoid using soybean oil when cooking.

The biggest controversy about soybean oil is the debate over whether it is genetically modify or not. Scientists are basically unanimous in their opinion that it is harmless because genetic material only exists in protein, and 99.99% of edible oil is fat. Moreover, the DNA in the protein will be broken down after entering the human digestive system and will not affect the human body – for example, when pork is eaten by humans, the DNA in the pork will be broken down and then digested, and the pig’s DNA will not affect humans.

Is it possible that scientists are all wrong? It is possible. If you are really worry, buy more expensive non-GMO soybean oil, or buy other types of vegetable oil that are not GMO. You also need to pay attention to this: try not to eat takeout, don’t eat out at restaurants, more than 90% of the catering industry uses GMO soybean oil – except for mid- to high-end restaurants, you know what oil is use.

Wheat germ oil

Low smoke point, suitable for cold dishes. Wheat germ oil is thicker and has a stronger flavor.

Wheat germ oil contains 44%-65% linoleic acid, 12%-23% oleic acid, 4%-11% linolenic acid, and the phytosterol content can reach 3% (30,000 PPM), making it the vegetable oil with the highest phytosterol content.

Vitamin E was first discovered and extracted from wheat germ oil. Wheat germ oil contains 190 mg of vitamin E per 100 grams, the highest content among all vegetable oils (sunflower oil is 55 mg, rapeseed oil is 30 mg, peanut oil is 22 mg, and canola oil is 21 mg).

Malt only accounts for 2.5-4% of the weight of the entire wheat kernel, but it accounts for 97% of the total nutrition.

1 kg of wheat germ can be extract from 1 ton of wheat, but the oil yield of wheat germ is only 5%, that is, about 20 tons of wheat can extract 1 liter of wheat germ oil. The processing is difficult and the yield is low. Therefore, wheat germ oil has long been process into capsules as a health product. Such as Amway Nutrilite wheat germ oil nutritional capsules, which are mainly use to supplement vitamin E. In addition to consumption, wheat germ oil can also be use for skin care. It has a good effect on smoothing wrinkles, fading stretch marks, fading scars, and delaying skin aging. The antioxidant effect of vitamin E can also promote skin moisturizing function.

There are two main methods for producing wheat germ oil: pressing and low-temperature leaching. The oil yield of the pressing method is about 5%, and the oil yield of the leaching method is about 9%. It using a low-temperature (below 25°C) physical pressing process, the nutrients are more completely retain and the vitamin E content is higher.

Sesame oil

The smoke point is close to 180℃, which is suitable for cold dishes and dipping, but not suitable for high-temperature cooking.

Sesame oil is also call sesame oil, small-milled sesame oil, and sesame oil. According to the production process, sesame oil can be divide into: small-milled sesame oil (water substitution method), pressed sesame oil (machine pressed), refine sesame oil (chemical solvent extraction), and sesame blended oil. Small-milled sesame oil has the highest cost because of its complex production process; the cost of pressed sesame oil is ⅔ of that of small-milled sesame oil; the cost of refined sesame oil is ¼~⅓ of that of small-milled sesame oil; sesame blended oil cannot be consider sesame oil, it can only be say to be edible oil with the taste of sesame oil. (The product standard for sesame oil is GB/T8233, and the standard for blended sesame oil is GB/2716.)

Homework question: What kind of production process is use for the freshly ground sesame oil sold in supermarkets?

Sesame oil is rich in vitamin E, sesamin, sesamol, sterols, squalene and other substances, and has many functions such as laxative and bowel movement.

Only sesame oil produce by the water-replacement process can be call small-milled sesame oil .

Peach kernel oil

The smoke point is around 212℃, suitable for all cooking methods.

Walnut oil contains 52%-70% linoleic acid , 5.5%-18% linolenic acid, and 11.5%-25% oleic acid. The ratio of linoleic acid to linolenic acid is 4:1, which is a relatively balance ratio, which is its advantage.

Like many other uncommon edible oils, walnut oil has been give many special functions, such as “a little helper for baby food supplements” and “a little expert in hair care” – nowadays, even cutting leeks is becoming more and more particular. Similarly, like camellia seed oil, walnut oil is also know as “Oriental olive oil” by merchants.

Cold-pressed walnut oil: Like other types of edible oils, cold-pressed walnut oil retains its nutrients intact. It has a light walnut fragrance, and the oil is light golden yellow, clear and free of impurities. It is not suitable for stir-frying or frying, but is suitable for low-temperature cooking such as cold salad and tender frying.

Grapeseed Oil

The smoke point is around 216℃-251℃, suitable for all cooking methods. The oil content of grape seeds is between 6% and 22%. Grape seed oil is basically using a low-temperature physical pressing process, and the oil is light yellow or yellow-green in color.

Grape seed oil is a linoleic acid type oil. The linoleic acid content is between 46%-83%, the oleic acid content is between 12%-30%, and the linolenic acid content is about 1%. There are also other fatty acids such as palmitic acid and stearic acid.

In addition to linoleic acid, grape seed oil is rich in vitamins and relatively large amounts of proanthocyanidins (OPCs). Proanthocyanidins can maintain blood vessel elasticity, protect the skin, and also have certain beauty effects.

Like other “rare” cooking oils, it has no special functions, but its price is high. When you hold it in your hand and hear the advertising slogan, it is suitable as a gift.

Tomato seed oil

Smoke point around 266℃. Tomato seed oil contains about 55% linoleic acid.

2000-5000 catties of tomatoes can produce 1 catties of tomato seed oil. The oil itself is not too expensive, but the price of health products is 10 times more expensive.

Olive Oil

The smoke point of extra virgin olive oil is 180-200℃, the smoke point of olive pomace oil is 210℃, and the smoke point of refine olive oil is 242℃, so they can all be use for high-temperature cooking. Extra virgin olive oil can be use for salad dressing, frying and roasting; olive pomace oil can only be use for stir-frying and deep-frying (because it is cheap and not nutritious).

The oil temperature for stir-frying is 160℃-180℃, the oil temperature for deep-frying is 180℃-200℃, and the oil temperature for sautéing is 55℃-65℃.

Olive oil contains more oleic acid (56-83%) and is a better vegetable oil. In real life, it seems to be deified. In terms of nutrition, peanut oil and rapeseed oil can replace it, but the taste of olive oil is more suitable for cold dishes.

Olive oil can be divide into: extra virgin olive oil, virgin olive oil (high-quality, ordinary), refined olive oil (blended olive oil, olive pomace oil).

High-quality extra virgin 

Olive oil has a distinct natural grassy fruity aroma, and its color is relatively clear, light green, with a slight bitter and spicy taste (due to the rich phenolic substances), which is slightly astringent. The most common way to eat it is to pour it directly on the salad, or you can pour some into the stir-fried dishes after they are out of the pan. Many high-quality extra virgin oils come from small estates and are expensive. You can open the olive oil ranking link mentioned below to take a look.

Extra virgin olive oil

The acidity of extra virgin olive oil is generally no higher than 1.5% (high quality does not exceed 2%; ordinary. It does not exceed 3.3% to be qualified). No one in China cares about this.

Olive Oil: Ordinary olive oil. It is a mixture of refined olive oil and virgin olive oil. It is cheap and can be use for frying food.

Olive pomace oil (English: Pomace Olive Oil; Italian: Sansa; Spanish: Orujo). In addition to the extra virgin, this is the best-selling oil in China, mainly because of its low cost and good appeal. Pomace oil is not suitable for cold dishes.

The largest olive oil producing areas are Spain, Italy and Greece. However, the EU olive oil standards are not strict. If the acidity is ≤0.8%, it can be label as “extra virgin”. Many olive oils mix with extra virgin can be call extra virgin, especially in Italy. Spain is the country with the largest number of olive trees in the world (more than 300 million trees). That more than Italy and Greece. More than 60% of the country’s olives are plant on the fertile land in Andalusia, Spain. Its output accounts for more than 75% of the country’s output.

The shelf life of many European olive oils is not calculate from the day of production. But from the day of bottling. After production, the olive oil is store in steel barrels, filled with nitrogen and kept at a constant temperature, and then bottled before sales. You don’t know how long it takes (usually not too long).

In comparison, the standards of rookie Australia are much stricter. There are fewer cases of selling inferior products as good ones.

Olive oil rankings

1. World’s Best Olive Oils for 2022
2. World’s Best Olive Oils 2020/2021 (these are two different websites)
3. Ranking made by Japan: OLIVE JAPAN 2022
4. International Taste Evaluation Institute: International Delicious Award (Oil)

How to choose extra virgin olive oil:

1. Look at the extra virgin label: “Extra Virgin” in English, “Extra Vergine” in Italian, “Extra Virgen” in Spanish. Although it is not very useful, it is necessary to have it.

2. Look at various certifications:

3. Look at the “ingredients list”. The ingredients can only be : extra virgin olive oil. If any other ingredients appear, it is not extra virgin. It should be note that: not everything is extra virgin just because it is written on the label – Italy: “Just say my name.”

4. The acidity (not the sour taste, but the proportion of free fatty acids. It also called “free fatty acids”) should not be higher than 0.8%. Too high acidity can easily lead to oxidation, which will cause the oil to become rancid and inedible. If it is particularly low, such as below 0.1%, it is refine olive oil.

4. The quality of olive oil extracted from a single variety is better.

5. Dark glass packaging or other opaque packaging.

6. Don’t stockpile goods.

Rapeseed Oil

It has a strong smell and is generally not suitable for cold dishes. Its smoke point is 180℃-238℃, making it suitable for frying, baking, and stir-frying.

Rapeseed oil composition: about 59% oleic acid , 12%-24% linoleic acid , 2%-55% erucic acid, and 1%-10% linolenic acid .

It divide into four grades, Grade 1 rapeseed oil has a higher degree of refining, is completely decolorized and deodorized. It has a golden color, and produces less smoke when cooking. Grade 2 rapeseed oil retains nutrients such as vitamin E and its original fragrance. The oil is black and is not suitable for frying at too high a temperature. It is more suitable for stuffing and making soup.

Double-low rapeseed oil 

Also called low-erucic acid rapeseed oil, is an edible oil squeezed from double-low rapeseed (Brassica napus). The erucic acid content is below 2% (the domestic standard is below 3% for low erucic acid), and the glucosinolate content in rapeseed cake is less than 30 micromoles/gram. Glucosinolates exist in rapeseed cake, so “double-low” and “low erucic acid” are the same thing.

Ordinary rapeseed oil is squeez from cabbage-type rapeseed (rapeseed is yellow or brown) and mustard-type rapeseed (rapeseed is yellow, red, brown or black). Its erucic acid is too high, which may cause various hazards. Such as thickening of blood vessel walls and inducing myocardial disease. Therefore, low erucic acid is increasingly becoming one of the main considerations for purchasing rapeseed oil. Now all major manufacturers produce rapeseed oil products with low erucic acid (less than 2%). Also produce rapeseed oil with high erucic acid (up to 40%) – but if there is no related disease. It will not have much impact if consumed in a short period of time or in small quantities.

The main consumer markets for rapeseed oil are Hunan, Sichuan, Guizhou and other places. Rapeseed oil is particularly suitable for making chili oil. Other dishes such as maoxuewang, zheergen bacon, and cabbage and tofu soup are also very suitable for using rapeseed oil.

Rice oil

Smoke point 215℃-230℃, suitable for high temperature cooking, frying, cold salad, steaming or boiling

Rice oil is divide into two types: rice bran oil and rice oil. However, most of the oil on the market is rice bran oil. Originally, it should be extract from rice bran, but most companies directly extract rice bran and rice germ. In other words, rice bran oil is basically equivalent to rice oil, because it is too troublesome and costly to make rice oil from rice germ alone.

Rice bran oil contains 39% oleic acid, 35% linoleic acid. 20% saturated fatty acids, with a ratio close to 1:1:1. The main nutrients are oryzanol, phytosterols, and natural vitamin E. Oryzanol is only found in rice bran oil and is a strong antioxidant with high nutritional value. (Phytosterols and natural vitamin E also have good antioxidant effects)

Rice oil has a relatively high smoke point, so it can be use for daily frying, stir-frying, and deep-frying. You can also add a little bit when steaming rice to make the rice softer.

Camellia Seed Oil

Camellia oil, also known as tea seed oil. camellia seed oil, tea oil, wild camellia oil, and bitter tea oil. It is the oil squeeze from the seed of the oil tea fruit of the Camellia genus. Theaceae family , and the oil content is generally 30%-40%, and the oil yield can generally reach 23%-25%. Camellia seed oil is rich in selenium, zinc, iron and other trace elements, as well as camellia glycosides, camellia saponins, tea polyphenols. Other substances that other vegetable oils do not have. Camellia oil has a health-care effect. Long-term consumption has a good effect on regulating gastrointestinal function and cardiovascular and cerebrovascular health.

Camellia oil contains 78%-87% oleic acid, 7%-13% linoleic acid, and 0.5%-1% linolenic acid. The nutritional value of camellia oil is very similar to that of olive oil. It is one of the many “Oriental olive oils”, and some of its data is better than olive oil. Some people say that a lot of camellia oil circulating on the market is “blende oil”, with profiteers mixing at around 1:20, ordinary merchants mixing at around 1:10, and honest merchants mixing at around 1:3. I have no answer.

Tea seed oil

Smoke point around 210℃ Also called green tea oil or tea oil. It is the oil squeeze from the fruit of the tea tree. It is a woody oil material, a new resource food, and a by-product of tea production. The oil content of tea seeds is generally 25%-30%, and the oil yield is generally only 8%-10%. The ratio of linolenic acid to linoleic acid is 1:4, and the nutrition is relatively balance.

Pumpkin Seed Oil

The oleic acid content is about 63%, the linoleic acid content is about 20%, the linolenic acid content is about 7%, the palmitic acid content is about 4%, and the stearic acid content is about 2%.

Another healthy nutritional oil for men. It is said to treat prostatitis, prostate hyperplasia, prevent prostate cancer, enhance male sexual function, and reduce hair loss. In fact, pumpkin seed oil is rich in trace elements. Such as zinc and phosphorus, which is indeed good for improving sperm quality. It has a little effect, but it is not good to exaggerate. In fact, there are many food oils rich in zinc, such as kale, spinach and other green leafy vegetables.

The production method of pumpkin seed oil is mainly low-temperature pressing and subcritical low-temperature extraction . The oil is brown-red or yellow-green (brown-green).

Almond Oil

Almonds are divide into sweet almonds and bitter almonds. Sweet almond oil is generally use as a cosmetic base oil and is use as a makeup remover and massage oil.

The oleic acid content of sweet almond oil is about 60%-80%, linoleic acid is about 15-20%, and linoleic acid is about 18%-32%. Bitter almond oil is generally use as cooking oil.

High Saturated Acid Oil

The higher the saturated fatty acid content. The higher the melting point of the oil, the more stable it is, the less likely it is to be oxidize, and the longer it can be stored. Its excellent stability makes it particularly suitable for frying, deep-frying, and baking.

Saturated fat (cooking oil) and saturated fat in the body are not the same thing.

Palm oil

The smoke point is around 235℃, and it is cheaper than soybean oil, making it very suitable for frying. Saturated fat is about 49%, oleic acid is about 37%, linoleic acid is about 9%, and linolenic acid is about 0.2%.

After frying for a period of time, ordinary vegetable oil will turn yellow and black. It produce carcinogens, while palm oil can be fry for a long time without changing color. This is because palm oil has a relatively high saturation and good antioxidant stability. Its processed food has low carcinogenicity. It is therefore widely use in the production of biscuits, convenience foods, ice cream, cakes, and snack foods (potato chips, etc.). In fact, regular and qualified edible-grade palm oil does not have much impact on human health. It even better than other old oils for frying.

Palm oil is commonly use by food factories and deep-frying restaurants. In the winter, it tends to solidify and clog sewer pipes, so restaurants also use soybean oil as a substitute.

Coconut Oil

The smoke point of cold-pressed coconut oil is around 175°C. The smoke point of refined coconut oil is around 230°C. It is highly stable and is ideal for frying and baking.

Coconut oil is fat extract from coconut . Coconut oil has the highest saturated fatty acid content of all natural vegetable oils, reaching about 88% (lard about 40%, palm oil about 50%, tallow 40%-54%, butter 64%). Moreover, compared with hydrogenated palm oil and hydrogenated soybean oil, which produce trans fatty acids during use, coconut oil does not produce trans fatty acids, so it is healthier as a special frying oil.

Compared with other vegetable oils, the biggest benefit of coconut oil is that it contains about 65% medium-chain fatty acids (MCT). Which are different from the long-chain fats in animal fats. After ingestion, medium-chain fatty acids can directly enter the liver and blood, and are quickly metabolize and converted into energy to supply the body, and are difficult to be stored as fat. Moreover, its metabolite ketone bodies are also good for the brain.

Coconut oil contains 45%-56% lauric acid . Lauric acid is an important component of human breast milk oil, has antibacterial effects, and can improve human immunity.

Categories

Coconut oil can also be divide into two categories according to the processing method: physical pressing (low temperature cold pressing) and chemical refining. Cold pressed coconut oil retains its natural flavor and nutrients, has a light coconut aroma, and a melting point of about 25°C, which is suitable for scrambled eggs and fried bacon. Above 25°C, the oil is liquid and clear like water; below 25°C, it is solid and white and milky. Refined coconut oil has no coconut aroma, is colorless or light yellow, and has the same melting point as cold pressed coconut oil, which is also about 25°C.

Can coconut oil be use for hair care? Yes, apply it before shampooing and wash your hair normally after 3 hours. However, argan oil (argan oil) is more effective.