Culture of vegetable oils consumption

Natural oils are useful.

the best oils for cooking and dressing

The use of vegetable oils goes beyond cooking processes. Some of them are known not only for their high consumption, energy and nutritional value, but also for their very beneficial properties for the body. What are the benefits of vegetable oil, and have you thought about the fact that it is necessary to use them correctly?


Don't give up oils

The main value of vegetable oil is not in vitamins, but in the content of polyunsaturated fatty acids, including Omega-3, Omega-6.

Our body needs them so that all systems function without malfunctions, lipid metabolism is not disturbed, protection from the external environment is activated, and the hormonal level remains normal.

With a lack of fats, the immune system suffers, the nervous system suffers, and the skin becomes dull. This is not a complete list of troubles. Conclusion – vegetable oils must be in the daily diet.


Do not exceed the norm

Even the most useful oils should not be carried away in order not to cause an excess of fatty acids. Nutritionists emphasize that 25-30 grams, i.e. 2, maximum 3 tablespoons, are enough to support the body during the day.


Be careful with frying

Unrefined oils are useful. However, each of them has an individual burning temperature at which the destruction processes begin.


Unrefined oils with a high smoke point, suitable for frying:

- Olive. The most affordable, which can be heated to 88-100 °F.

- Coconut does not release toxic substances during heat treatment at all, it is completely safe. A small minus – lumps are formed.

- Avocado, mustard, peanut, and sesame oils are also suitable. Do not fry in flaxseed oil.


Refined Sunflower oil with a combustion temperature of 440 °F is suitable for frying and deep-frying. Sunflower oil can be a vegan alternative to butter in baking or cooking.


Safe use

Without any risks, oils can be added to:

  1. Oatmeal, soups, stews etc. Do not pour into a hot pan, it is better to pour into a plate or when the dish has already been removed from the heat.

  2. Salads with vegetables, fish, meat. Follow the rule: 6-7 grams of oil per serving. And remember the daily norm.

  3. Sauces: mustard, with sour cream, greens, tomato juice, mayonnaise.

  4. If you take the oils in their pure form, then usually the best time is before breakfast, on an empty stomach, although there are exceptions. Sometimes it is allowed to drink water or juice, sweetened with honey.

Eat with benefit and be healthy!