Oct 14, 2020
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Vegetable Oil Guide: Types and Benefits

Salads can be seasoned not only with sunflower or olive oil. Vegetable oils are completely different, they contain different nutrients, vitamins, they smell differently. Everyone can choose for himself a very special vegetable oil that he personally likes. We will tell you what types of oils you can buy in the store.

Vegetable oils are obtained from seeds, nuts, seeds and other fat-containing foods. Usually it is squeezed out of raw materials in one way or another, and then cleaned.

Spin method

  • Cold pressing... This method retains the greatest amount of useful substances, in addition, this oil has a pronounced aroma and taste. Cold pressed oils are the most valued.
  • Hot pressing... The raw material is first heated, then oil is squeezed out of it. With this method, you can get more oil, but its beneficial properties will suffer.
  • Mining... The cake left over from obtaining higher quality fractions of oil is treated with a solvent. The oil is dissolved in it, then the solvent is removed. But some small part may remain in the final product. Gasoline and hexane can be used as solvents.

Cleaning method

An important factor in oil classification - the degree of its purification. Vegetable oil is:

  • Unrefined... That is, they have passed only mechanical cleaning. In this case, the oil retains most of the nutrients, taste and aroma properties. This oil is best for cold consumption, for salad dressing.
  • Hydrated... Cleaned with hot water spray. It has a less pronounced smell than unrefined, there is no sediment.
  • Refined... It is neutralized with alkali after mechanical cleaning. This product has a very faint taste and smell.
  • Deodorized... This oil is purified with hot vapors under vacuum. This oil is almost odorless and tasteless.


The most popular oil in our country and one of the most useful in unrefined form. Great for dressing salads, for adding to other cold dishes. A precipitate forms during storage.

This oil is rich in vitamins E, A, D, F, group B, microelements, inulin, tannins, and fatty acids, the main part of which is represented by unsaturated fatty acids. Sunflower oil helps to establish lipid metabolism in the body, lowers the level of bad cholesterol in the blood, and improves fat metabolism.


It is obtained from the fruit of the olive. This is perhaps the most popular oil in the world; it is in great demand among culinary experts.

This oil is high in monounsaturated fatty acids, especially oleic acid. Scientists believe that due to this, olive oil reduces the level of bad cholesterol in the blood. The low incidence of cardiovascular disease in the Mediterranean diet is largely attributed to the beneficial effects of olive oil.

This variety has a rather specific sharp taste when it comes to cold-pressed oil. Refined oil also carries a light olive aroma and gives the dishes a specific flavor. You cannot fry in cold-pressed oil, but it is very useful to use it cold.


Very useful, but slightly bitter. Its peculiarity is that it goes rancid rather quickly. Fresh oil is not bitter, but the old oil is bitter. The shelf life of unrefined oil is only 2 weeks.

Flaxseed oil contains a large amount of unsaturated fatty acids. It has a beneficial effect on the work of the gastrointestinal tract, cleanses it. Therefore, it is even recommended to drink it in its pure form. But you can also use it with cold dishes. The healing effect of flaxseed oil is enhanced by organic (fruit and vegetable) acids.


Pumpkin seed oil has an original and rich taste. When fresh, unrefined oil has a rich dark green, very beautiful color. In addition to beneficial fatty acids, pumpkin seed oil contains vitamin A, an antioxidant vitamin E. There are also water-soluble vitamins B, vitamin C, rare vitamins T and K. As well as zinc, magnesium, phosphorus, calcium, iron and selenium.


Sesame seeds - very useful product. And the oil from them also contains a large amount of vitamins and minerals, including zinc, selenium, cobalt ... Sesame - champion in calcium content. Unrefined oil can be added to cold dishes to enhance the flavor of tahini, a sesame paste used in hummus, babaganush, and other oriental dishes.


It is obtained from mustard seeds, and the oil has a pronounced mustard flavor. It is quite spicy and spicy - not for everybody. This oil contains vitamins A and E, standard for vegetable oils, as well as a fairly noticeable amount of vitamin D, B vitamins.

This oil also contains choline. - very important element for nerve fibers and brain cells.


This oil is, of course, not obtained from camelina mushrooms. This cute word is called false flax, a cruciferous plant. Therefore, camelina oil has a pungent taste, and in terms of nutritional characteristics, it is similar to linseed oil and sesame oil.

Camelina oil is the champion in vitamin E content, one tablespoon will satisfy the daily need for this vitamin. Camelina oil also contains magnesium and vitamin D.


When cold, coconut oil is solid, but at temperatures above 35 degrees it liquefies. Has a pronounced coconut aroma. The oil is unique, as it does not emit carcinogens when heated, and is safe for frying. You cannot fry on all other mechanically refined oils, they start to burn very strongly, and harmful substances are formed in them. But a light taste of coconut and the smell of this nut will be present in dishes, this must be taken into account.

Grape seed oil

Grape seed oil is usually made from wine waste. Therefore, this oil is very common in France and Italy. But you can buy it in our Russian stores. Usually this oil is refined. It has a sweetish aftertaste, a rather mild aroma, excellent for dressing salads and for frying, since it has a high smoking temperature.

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