Fat is an essential part of a properly balanced diet. However, not all types are equal and only some have a beneficial effect on the body. There are three main varieties of fats in the diet: unsaturated fats, saturated fats and trans fats, and each of them affects our health differently.
The main purpose of fats for humans is to provide essential unsaturated fatty acids that the body needs to create and maintain healthy cells. Thanks to them, vitamins A, D, E and K are dissolved in fats and absorbed in the body. Fats contain more than twice as many calories per gram compared to carbohydrates and protein. This makes them an excellent source of energy because the body burns fat slowly. According to the World Health Organization (WHO), fats should constitute 20-30 percent of the energy from the diet, i.e. every third or fifth calorie consumed should come from fat. In practice, this means 50-100 g of fat per day, depending mainly on the level of physical activity.
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Fats are divided into saturated and unsaturated (monounsaturated and polyunsaturated). Those that should be avoided in the daily diet are saturated and trans fats, because they contribute to many diseases. However, to enjoy good health, they should be replaced with healthy fats of plant origin, which contain monounsaturated fatty acids and polyunsaturated fatty acids. Fats are a source of essential fatty acids (EFAs) from the Omega-3 family (ALA linolenic acid) and Omega-6 (LA linoleic acid) and are a source of cholesterol (animal fat) and sterols (vegetable fat).
Rapeseed oil – what you need to know about it
- The main ingredient of rapeseed oil is oleic acid (omega-9).
- Just two tablespoons of rapeseed oil daily cover the demand for ALA acid from the Omega-3 family.
- Rapeseed oil, both refined and cold-pressed, is a rich source of Omega-3.
- It contains up to 10 times more omega-3 acids than olive oil and is a valuable source of vitamins E and K. Tocopherols (called vitamin E) have an antioxidant effect, which means that they protect cells against stress oxidation, which is involved in the development of many diseases. Vitamin K contributes to maintaining healthy bones and proper blood clotting.
- Each fat, apart from the valuable ones, also contains saturated fats that are harmful to health, which you need to be careful with. In this respect, rapeseed oil does quite well because compared to other oils available on the market, it has the least of them (only 7%).
- It is universal. It can be used as an addition to soup, for baking and frying, as a dressing for salads, salads and an addition to cooked vegetables, and even for baking cakes. It has a high smoke point, which is approximately 240 degrees C (for comparison: extra virgin olive oil reaches its smoke point at approximately 170 degrees C). This means that only above this temperature does it lose its nutritional properties. Therefore, it is an indispensable element in the kitchen of everyone who takes care of their figure and health.
Rapeseed oil needs real appreciation. The versatility and abundance of ingredients make it an important component of the daily diet. Additionally, it is an affordable and easily available product. Therefore, by choosing rapeseed oil, you not only take care of your health, but also support the local economy.
Financed by the Oil Crops Promotion Fund.
Promotional material of the Polish Association of Oil Producers.
Source: Gazeta
Bruce is a talented author and journalist with a passion for entertainment . He currently works as a writer at the 247 News Agency, where he has established himself as a respected voice in the industry.
