Is vegetable fat healthy? How to apply it?

Fats are an essential part of the diet. They condition the proper functioning of the body and are a great source of energy. But fat is not equal to fat. It is good to know which of them have a beneficial effect on the body and which are better to avoid.

The role of fats in the body

Fats have many very important functions in the human body. First of all, they are an easily available source of energy and build cell membranes. Fats are also the basic building blocks of the brain and nerves, and are used to produce various hormones and vitamins. Their presence also determines the absorption of vitamins A, D, E and K, and the deficiency of these vitamins may result in unpleasant consequences, e.g. coagulation disorders, problems with the bone structure or the so-called night blindness. Remember that even if you are dieting, you should get fats in your diet so that your body can function properly. Of course, this does not mean that the menu should include a deep-fried cutlet every day. Choose those fats that have additional health-promoting properties.

Saturated fatty acids

Fats high in saturated fatty acids are usually of animal origin and have a solid consistency. They can be found in lard, fatty meats or butter. The exception is coconut oil, which, despite its plant origin, also belongs to this group. Saturated fatty acids are not sensitive to high temperatures and therefore can be successfully used for frying. However, be careful about the amount of these fats in your diet. They are responsible for most of the adverse effects that we associate with fat:

• increase in the level of bad cholesterol,
• atherosclerosis,
• increasing the risk of heart attack or stroke.

The body has the ability to synthesize saturated fats, so you can limit their supply without any risk. This will undoubtedly have beneficial effects on your health.

Essential fatty acids

Almost all vegetable fats contain mainly unsaturated fatty acids. This group of compounds has a very positive effect on health. They lower the level of “bad” cholesterol, and in its place the so-called good cholesterol (HDL fraction). They also improve the functioning of cell membranes. Moreover, they are transformed into important compounds that regulate the body’s work (vitamins and hormones).
Among the unsaturated fatty acids (EFAs) there is a special group of the so-called necessary, i.e. those that must be provided with food. The human body cannot make them from any other substances. EFAs include the recently popular omega 3 and 6 fatty acids. Their invaluable source is cold-pressed vegetable oils.

Soybean oil

Extremely popular, especially in Asian countries, coconut oil has a very positive effect on the body. It is used both in the kitchen and in care. Soybean oil contains about 60% polyunsaturated fatty acids. Thanks to this, you can use it in the prevention of cardiovascular diseases. Soybean oil also improves the immune system and digestive tract. A unique ingredient that is found in this oil is lecithin. This substance improves the functioning of the nervous system, helps with memory disorders, and even sleep problems. In turn, the choline content supports the functioning of the urinary system and prevents the formation of stones in the kidneys. There are many reasons to include soybean oil in your diet. One of them might just have great taste. It works well as an addition to salads, sauces, and even on its own. The only thing you need to remember is that heat treatment deprives it of its valuable properties and it is better to eat it cold. If you do not like the taste of the oil, nothing is lost. Its effect on the skin is also very beneficial. Soybean oil contains a high dose of vitamin E to help prevent skin aging and soothe inflammation.

Pumpkin seed oil

It is characterized by a mild and pleasant taste. If you want to start your adventure with oils, this is a great candidate for a start. It’s easy to smuggle into salads and even porridge because it pairs well with a variety of flavors. Pumpkin seed oil, apart from being rich in unsaturated fatty acids, has many other compounds with a broad spectrum of activity in the body. Thanks to the content of alkaloids, it is helpful in the fight against parasites of the digestive system. In turn, phytosterols have a protective effect on the prostate gland and will prove useful in prostate problems. Thanks to the vitamins it contains, it supports the blood coagulation system and strengthens immunity. Pumpkin oil can also be used as a cosmetic. It is a natural barrier against harmful UV radiation and helps in the fight against discoloration and acne.

Apricot kernel oil

As mentioned earlier, apricot kernel oil is a source of unsaturated fatty acids. In addition, it contains a large amount of vitamin B17, which has an anti-cancer effect. Additionally, it soothes inflammation and strengthens immunity. It is also great for constipation as it improves bowel function. Apricot oil can be eaten on its own, added to desserts, or sprinkled on bread.

Avocado oil

A noteworthy ingredient in avocado oil is lutein. It is responsible for good eyesight. Supplementing with lutein reduces the risk of cataracts and similar eye diseases, and avocados are a very good source of it. The oil works well for joint problems. It relieves pain and stiffness, especially in the knees. Avocado oil has a delicate, slightly almond flavor. You can use it. For example, instead of using olive oil as a pesto base, add it to salads or pasta.