Vegetable oils: What They Are and Their Benefits
Almost all the food we eat contains a high percentage of fats. And fat from food can be of both animal and vegetable origin; they are lipids that can be liquid or solid and are not recommended to be ingested in excess. But what about vegetable fats, which are the most beneficial for the body?
What are vegetable fats and what is their role in the diet?
When we speak of vegetable fats, we must know the types that exist. On the one hand, we have solid fats and, on the other hand, oils. In the case of oils, they always remain liquid and at room temperature, and most vegetable fats are oils.
As for solid fats, almost all are of animal origin, as for example, butter, and only some vegetable fats become solid by an industrial process called hydrogenation as in the case of margarine or tropical oils. In reality, almost all fats contain a very high percentage of calories and experts have always recommended that they should not be consumed in excess. However, as stated in an article published by the Harvard University Department of Medicine, our body always needs a little fat from food because it is an important and great source of energy and helps to absorb some minerals and vitamins.
According to this institution, we need fats for the construction of cell membranes, the exterior of cells and the sheaths that surround the nerves. It also reports how fat is essential for blood clotting, muscle movement and inflammation.
Learn more about digestive health
Benefits of vegetable fats and differences with trans fats.
Taking care of yourself also means eating fats, but it's true that some are healthier than others. Good fats include polyunsaturated and monounsaturated fats and bad fats include industrially manufactured trans fats.
A study published in the National Library of Medicine (NIH) alludes to how vegetarian or vegan diets and the Mediterranean Diet (MedDiet) that emphasize the consumption of foods with plant fats have a beneficial impact on the gut microbiota and are definitely a good choice to include in a healthy diet.
Specifically, they mention several sources of vegetable fats such as nuts, for example, with a very significant amount of ALA, Omega-3 fatty acids of vegetable origin or vegetable oils, whose intake in diets have shown positive alterations in the biodiversity of the intestinal microbiota and have been associated with greater bacterial diversity, as well as with beneficial butyrate-producing bacteria, which produces a positive impact on metabolism.
On the other hand, other nuts such as flaxseeds or almonds, as well as other types of fats such as vegetable oils present in sunflower oil, pumpkin, olives, avocados, flaxseeds or chia seeds are good fats and beneficial for heart health.
Foods containing healthy vegetable fats
The intake of some foods such as vegetable oils or, for example, nuts, as we have mentioned, have been shown to have positive changes in the body, but also other nuts such as hazelnuts.
In addition, other sources of vegetable fats present in sesame, sunflower or soybean oils are healthy. Some of the most essential components based on vegetable fats are foods that include polyunsaturated fatty acids such as omega 3 and omega 6, on the other hand, essential in the prevention of cardiovascular diseases at all ages.
A diet with a special emphasis on the intake of foods of vegetable origin and a low consumption of red meat or foods such as nuts, vegetable oils such as sesame, sunflower or soybean oil, as well as avocados, chia, or flax seeds are a good dietary option for the body.
In short, diets based on foods rich in vegetable fats, together with the supplementation of nutrients based on organic silicon such as the multivitamin capsules Orgono Articomplex, which are a very good nutritional reinforcement for the body, as well as the G7 Orgono Col capsules that contribute to cardiovascular health naturally.
