The use of vegetable oil in cooking is not limited only to frying or even as a simple dressing, both olive oil, sunflower oil or coconut oil have various nutritional contributions and there is another that manages to stand out in it.

In this sense, it is time to learn about a type of oil well positioned in the food industry called canola oil , which in this article we will present to you along with its properties and different benefits.

What is canola oil?

Canola oil or rapeseed oil is a vegetable oil , obtained from ground seeds of the “canola” plant or also called “Brassica napus” , whose cultivation stands out in temperate climates and has been used for medicinal purposes and food consumption .

Canola oil or rapeseed oil is special for being very low in saturated fat , which diminishes its flavor and replaces it with the properties of monounsaturated fats, the latter enhancing the flavors of cooked foods.

Note: A brief study notes that: “The US Food and Drug Administration has authorized a qualified health advisory for canola vegetable oil for its potential to reduce the risk of heart disease.  . (1)

canola oil properties

We have mentioned that this oil is rich in monounsaturated fatty acids , but that is not the only thing that stands out in its composition. For this reason, we describe its main nutritional properties:

1. Vitamins and minerals

It has a high content of vitamin E (with 17.46 mg) that easily dissolves in fat, as well as the presence of vitamin K (with 71.3 mg), the latter stands out for dealing with cardiovascular conditions.

To highlight: In the minerals section, unfortunately this oil is quite lacking in them , however it rewards it for the ease of these to be absorbed in the human body and the diet that is provided.

2. Other compounds

Canola oil is highly rich in omega 3 unsaturated fatty acids (alpha-linolenic acid type) and omega 6 fatty acids ( linoleic acid type ), providing even a vast level of calories and a high content of healthy fats. , unlike other vegetable oils.

It can also be noted that natural canola oil has low levels of erucic acid , a toxic element that in excess can be harmful to the heart organ or its surroundings.

Note: Other compounds in this oil are reflected in a nutritional table, which highlights that: “Canola has monounsaturated fats, which help reduce the risk of heart disease by lowering cholesterol .” (two)

What are the benefits of canola oil?

Canola oil, with an extremely moderate use, provides interesting benefits for the body due to its seeds and its composition, which we present below:

1. Reduces the risk of cardiovascular diseases

Canola oil, as mentioned above, contains saturated fats and omega 3 unsaturated fatty acids (alpha-linolenic acid), all of which are related to lowering bad cholesterol (LDL), preventing heart attacks and even strokes.

You should know: Canola oil is a product free of trans fats, which increase the risk of heart disease or heart disease, due to the high development of total cholesterol , decreasing the good cholesterol that is necessary for the body.

2. Regulates blood sugar levels

It is well known that the absorption of monounsaturated fat reduces the risk of diabetes, due to its effective control of blood glucose through glucose and insulin homeostasis.

Therefore, canola oil is ideal for controlling blood glucose, taking into account that this food product is often included in the diets of patients with type II diabetes disease.

To highlight: A brief study mentions that: “The effects of monounsaturated and polyunsaturated fat are related to better blood glucose , insulin resistance and insulin secretion capacity” . (3)

3. Decreases the action of free radicals

Vitamin E is an antioxidant that is abundant in canola oil, it is capable of protecting the skin, tissues and cell membranes from damage or oxidation caused by free radicals.

You should know: This is thanks to the fact that this type of antioxidant is soluble in lipids , substances that do not dissolve in water, therefore, this compound is not lost during oil cooking.

4. Protects liver health

Diseases of a liver nature are closely related to the proper functioning of the liver, since when it does not work well , abdominal pain, yellow skin and other serious symptoms occur .

In this sense, canola oil is ideal for strengthening liver health, that is, the state of the liver, since linolenic acid (omega 3) can attenuate the effects of hepatic steatosis (excessive accumulation of fats in the liver). and boost monounsaturated fat.

5. Reduces joint inflammation

Omega 3 acids and even vitamin E (as an antioxidant) in canola oil prevent inflammation, especially by stimulating the natural process of the human body to repair damaged cells.

Note: The process of recovery of joint and muscle tissues is necessary to reduce joint inflammation , also known as arthritis, relieving its main symptoms.

6. Promotes skin health

With the aforementioned, it should be noted that canola oil really has rejuvenating properties , which is why its use even extends to the aesthetics of skin treatments.

Like other oils, it acts as a moisturizer, a rejuvenating and conditioning product for the epidermis and dermis , taking into account that it is effective for the regeneration of cell tissue (through healing).

7. Helps reduce abdominal fat

It is known for sure that the American Heart Association ( American Heart Association ) declares that canola oil has a positive effect in reducing the accumulation of abdominal fat , unlike other oils, for what reason?

It is simple, the above is due to the reduction or rather the total elimination of saturated fat, which together with the trans have a great influence on obesity or overweight as it is better known, this is even favorable for the liver area.

How is canola oil used and consumed?

Canola oil is used primarily in cooking for mostly frying, but canola oil can work for dressings, flavoring salads , as well as baking and stir-frying foods for consumption.

To highlight: A study highlights, regarding the use of canola oil in cooking, that: “Canola oil has the highest smoke point . An ideal choice for frying because it can be heated to a higher temperature (smoke point -450°F).” (3)

On the other hand, outside the kitchen, canola oil is used in very basic cosmetic preparations for the skin . For example, a tablespoon of canola oil combined with yogurt and ginger powder can be applied to the face as it contains many moisturizing nutrients.

Key Findings

  • Canola or rapeseed oil is a widely consumed product made from seed extracts of the “ Brassica napus” plant .
  • It is one of the most popular vegetable oils due to its high content of fatty acids , low level of erucic acid and many antioxidant agents.
  • It is favorable for reducing cardiovascular conditions , boosting liver health and preventing the action of free radicals.
  • It is used in the form of a vegetable oil for frying and also as an adjunct in skin treatments .

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