Oils are fats that are liquid when stored at room temperature. They are an essential part of the diet as they provide nutrients recommended in small amounts by the United States Department of Agriculture. Polyunsaturated fats provide essential fatty acids that the body is unable to synthesize. These fats occur naturally in vegetable oils, nuts and fish and may provide a variety of health benefits.
Uses
Oils have a variety of everyday uses. People may consume specific oils in pill forms to provide a specific nutritional benefit, but most often, oil is a fundamental part of food preparation. Oils can form the base needed for salad dressing, sauces and mayonnaise. Additionally, oil serves as a medium in which to pan-fry or deep-fry a variety of ingredients. Because many oils have high smoke points, they leave foods crispy on the outside and tender in the middle.
Safflower Oil
Safflower oil is an odorless, slightly nutty oil made by cold-pressing the oil from the white seeds produced by the safflower plant. Safflower oil is notable for having high levels of linolic acid, a polyunsaturated fatty acid, which is a good choice for individuals on low-calorie diets. In a study complete at Ohio State University, subjects showed that after 16 weeks of adding safflower oil to the diet, participants showed reduced fat in the trunk area, lowered blood sugar and increased muscle tissue.
Monounsaturated Oil
Monounsaturated oil is a biochemical classification of oil that contains fatty acids that have single double bonds in the fatty acid chains with single-bonded carbon atoms. Any oil that has a double-bonded fatty acid chain with more than one double-bonded carbon atom is polyunsaturated. According to Merck Source, monounsaturated oils help to lower cholesterol and are the healthiest type of oil.
Olive Oil
Olive oil is a monounsaturated oil that has been cultivated for thousands of years from the fruit of the olive tree. Olive oils are widely available to consumers with a variety of options, including the different levels of refinement, regional olive oils and oils with essential herbs added to them. Olive oil is a versatile ingredient as it is a condiment when raw or can act as a medium to fry food in. Additionally, olive oil offers the added benefits of providing healthy fats and antioxidants that are an essential part of the diet.
References
- United States Department of Agriculture: What are "Oils"?
- Welch, Holme & Clark Co., Inc; Edible Safflower Oil Refined
- The Ohio State University; Two Dietary Oils, Two Sets of Benefits for Older Women with Diabetes; Martha Belury
- Merck Source; You Can Choose Your Cholesterol; 2001
- The Olive Oil Source: How to Pick an Olive Oil
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