Olive oil is a highly nutritious choice, rich in monounsaturated fatty acids, particularly oleic acid, which makes up around 83% of its composition. It also contains beneficial vitamins K and E. Monounsaturated fats help improve insulin sensitivity, reduce total cholesterol, triglycerides, and low-density lipoprotein (LDL) levels, while increasing high-density lipoprotein (HDL), which is good for heart health. Regular consumption may lower the risk of macrovascular diseases.
For seniors, olive oil is an excellent first-choice cooking oil. It has a mild flavor, making it ideal for cold dishes, dressings, or even drizzled over cooked food. When used for cooking, it remains stable at temperatures below 190°C. It’s recommended to consume olive oil daily or every other day, with a maximum daily intake of 35 grams.
Tea oil is another great option, especially for middle-aged and older adults. It contains about 79% monounsaturated fatty acids, just slightly less than olive oil. It’s suitable for regular use in cooking. To use tea oil, heat the wok first, then add the oil and cook quickly. The daily intake should not exceed 30 grams.
Peanut oil is more affordable and offers a good balance of nutrients, including oleic acid, linoleic acid, and lecithin. Its monounsaturated fat content is around 40%, and it's more heat-resistant than some other oils. For budget-conscious individuals, peanut oil can be a primary cooking oil. When using it, heat the pan first, then add the oil and let it heat for 7–8 minutes before cooking. The daily limit is 25 grams, and those with conditions like hyperlipidemia, obesity, or diabetes should keep it under 20 grams per day.
Soybean oil has a lower monounsaturated fat content, approximately 20%. To make up for this, it’s advisable to alternate it with olive oil. Soybean oil is best used for light cooking, such as sautéing. Heat the pan, add the oil, and cook briefly. Daily intake should not exceed 25 grams, and for those with specific health concerns, it’s better to stay under 20 grams.
Rapeseed oil, especially canola oil, is easily absorbed by the body. However, some varieties contain high levels of erucic acid, which can be harmful. Opt for high-quality canola oil, such as Canadian rapeseed oil, to minimize risks. When cooking with it, heat the pan first, then add the oil and let it sit for a short time to allow some of the erucic acid to evaporate. The daily intake should not exceed 25 grams.
Soybean phospholipid oil
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