Vegetable oil is extracted from the seeds of vegetables, fruits and nuts that contain oil, such as corn, sunflower, coconut, and safflower oils.

Healthy vegetable oils

There are a variety of these oils, and here are some of the healthiest ones:

1. olive oil

Olive oil is one of the most widely used oils around the world, and the burning temperature of this oil reaches about 176 degrees Celsius, which makes it a suitable choice for many recipes, especially when baking. This oil contains a rich percentage of vitamin E, which acts as an antioxidant, in addition to oleic acid. Many scientific studies have proven that it contains anti-inflammatory and anti-cancer properties.

2. Coconut oil

Coconut helps protect hair from hair loss and boost immunity. It also contains a high percentage of antioxidants that fight free ions, which helps treat osteoporosis.

3. Safflower or safflower oil

This oil is extracted from the safflower plant and its burning temperature reaches 265 degrees Celsius, which makes it a suitable choice for cooking and baking, and it contains a high percentage of unsaturated fats, and one study concluded that using this oil daily may reduce inflammation and regulate blood sugar and cholesterol for women. Postmenopausal women with obesity and type 2 diabetes.

Vegetable oils and their benefits

There are a number of health benefits offered by these oils, including:

1. Protection from heart disease

In 1990, the Journal of the American Medical Association published a study conducted by the State University of New York, which concluded the ability of these oils to reduce the risk of cardiovascular disease. For cardiovascular diseases such as high blood pressure, sugar and high cholesterol.

2. Reduce the risk of breast cancer

A study was published by the University of Milan in Italy on the causes of cancer and how to control it, and the researchers suggested in this study that the use of olive oil and other healthy vegetable oils at a moderate rate helps to reduce the incidence of breast cancer compared to the use of butter and margarine.

3. Boost immune health

These oils, including coconut oil, contain lauric acid, which contributes to reducing candidiasis, a disease caused by the reproduction of a type of fungi called candida. This acid also helps to resist bacteria and enhance immune health to resist viruses.

4. Increase metabolism

A study conducted by the Brazilian University of São Paulo published in 2010 confirmed that the use of this type of oil, especially olive oil, may help to increase the metabolism of people suffering from obesity, because olive oil contains antioxidant, anti-inflammatory and anti-clotting properties, which increases the process of body metabolism.

5. Cell growth

Sunflower, safflower, almond, and cottonseed oils are rich in vitamin E, a vitamin that is essential for cell growth and protection, and helps protect the tissues of the skin, eyes, liver and chest.

6. Reduce anxiety and depression

Sesame oil contains tyrosine, which stimulates the production of serotonin, which helps improve mood and a feeling of happiness.

7. Promote digestive health

Coconut helps improve digestion, for its ability to absorb fat-soluble vitamins, calcium and magnesium, which contributes to the treatment and resistance of stomach ulcers and ulcerative colitis, and helps to get rid of harmful bacteria in the stomach.

Harmful effects of vegetable oils

There are a number of damages that may result from the use of this type of oil, including:

1. High content of Omega-6 acids

Some types of these oils, such as soybean oil, corn, cottonseed, sunflower and peanuts, contain a high percentage of omega-6 acids, which lead to an increased risk of obesity, heart disease, cancer and diabetes, and increase inflammation in the body such as arthritis. To avoid this, other types of oils can be chosen. Oils such as olive oil and coconut oil.

2. Oxidation rate

Some vegetable oils contain unsaturated fats such as polyunsaturated fatty acids, which when mixed with oxygen increase their oxidation and turn into substances dangerous to the health of the body.

3. Hydrogenated vegetable oils

This type of oil contains a high percentage of unsaturated fats, the increased consumption of which causes some chronic diseases such as heart disease, obesity and diabetes.

After recognizing the benefits and harms of vegetable oils, it is necessary not to overeat any of these types and to use them in appropriate quantities.