So, if we switch to healthy oils, which ones should we choose?
Plant oils generally "produce toxins due to high-temperature heating and oxidation."
For home cooking, it is unlikely that you'll exceed 200°C for long periods, so there's no need to be overly concerned about that. However, be cautious with deep-frying and other high-temperature cooking methods. Never reuse frying oil.
Try to use the oil as quickly as possible and avoid exposing it to light. Oxidized oil will have an unpleasant odor, so trust your sense of smell and do not use it if it smells bad. Also, make sure to check the expiration date thoroughly.
Additionally, choosing oils that are made using the following methods is an absolute requirement:
- Cold Pressed
- Steam Refining
- Low-Temperature Pressing
Modern people particularly lack Omega-3.
The Omega-3s primarily found in α-linolenic acid, DHA, and EPA.
Fish are rich in DHA and EPA, and eating sashimi is the most efficient way to consume them.
Fortunately, World offers fresh fish, and dishes like carpaccio are also popular among young women as stylish options.
While meat is important for the body, try to incorporate more fish into your diet.
(Omega-3 oils are significantly weaker against heat compared to Omega-6 and Omega-9, so sashimi is recommended.)
(The percentages of "〇〇 acid" may vary depending on the product, so please consider this as a rough estimate.)
The two leading Omega-3 oils are as follows:
• Flaxseed Oil
α-Linolenic Acid: 47.5% or more
Flaxseed oil is recommended for mothers with infants because its nutrients are passed through breast milk to the baby. It is beneficial for allergy prevention and can help heal and activate brain nerve cells, contributing to emotional stability.
• Perilla Oil
α-Linolenic Acid: 60% or more
Perilla oil contains a significantly higher amount of α-linolenic acid compared to flaxseed oil. It is actively used in medical settings for dietary guidance for those with lifestyle-related diseases affecting blood vessels, allergic conditions, and inflammatory bowel diseases. It promotes smooth blood circulation, reducing inflammation and alleviating symptoms like cold fingers. It is recommended for allergy prevention, such as hay fever and skin conditions, due to its easily absorbed structure.
However, consuming too much of either oil can have adverse effects, such as blood clotting issues. Both benefits and drawbacks exist, so more is not always better. Choose based on your lifestyle and health condition.
It is considered best to consume Omega-3 oils about two hours before engaging in intellectual work. If you are a night owl, evening consumption is fine. However, morning people consuming these oils at night might just end up storing fat.
Generally, the recommended amount is about one teaspoon per day, as indicated on the product's packaging. More is not necessarily better. Additionally, avoid heating these oils; use them raw in salads or similar dishes.
A representative of healthy oils is olive oil. It is rich in Omega-9 and is known for its heat resistance.
Linoleic Acid: 9.5%
Oleic Acid: 75%
Palmitic Acid: 11.5%
Olive oil contains many beneficial components for health and beauty, such as beta-carotene and polyphenols. In Italy, it is considered safe enough to be given to infants. There are many well-crafted olive oil products around the world, allowing enthusiasts to enjoy different flavors. It is versatile, suitable for cooking, salads, and carpaccio.
Health enthusiasts are often teased for their use of olive oil, but those who are conscious of their health and use it tend to have good skin and perform well at work, demonstrating its proven effectiveness. However, plant oils are known to be sensitive to high temperatures, which may cause beneficial compounds to transform into harmful substances like hydroxynonenal. Therefore, when choosing olive oil, certain criteria should be followed:
• Extra Virgin Olive Oil
This is the highest quality olive oil, extracted without chemical solvents. It is the safest choice, suitable for both raw and heated use.
• Pure Olive Oil
This is refined olive oil mixed with virgin oil to adjust the flavor. It is excellent for cooking purposes.
• Packaged in Dark Bottles
Oils are generally prone to oxidation and sensitive to light. Therefore, it is best to choose olive oil packaged in dark green bottles.
Avoid
• Olive Pomace Oil
• Extremely Cheap Oils
Olive pomace oil is made from the remaining olive residue, further refined with solvents. It is rarely seen in supermarkets but might be available cheaply for commercial use. It is likely that such products have not been detailed in terms of manufacturing methods and may not be stored in light-protective packaging, indicating that the oil may be degraded.
In traditional medicine, olive oil is believed to benefit the "lungs," which also means it is good for the large intestine. Olive oil gently stimulates the intestines, promoting bowel movement. It is also considered beneficial for the stomach and heart. Consuming a spoonful before bed during winter can soothe the throat and remove excess heat from the body. It does not cool the body but removes excess heat, and is also thought to help prevent seafood poisoning, similar to how soy sauce is used in Japan.
• Sesame Oil
This oil contains Omega-6 and Omega-9.
Linoleic Acid: 41%
Oleic Acid: 42%
Palmitic Acid: 12%
Sesame oil has a good balance of linoleic acid and oleic acid, making it versatile and well-suited for Japanese cuisine. It also contains nutrients like vitamin E, B1, iron, calcium, sesame lignans, and selenium. By providing moisture from within, it can help improve skin health. Additionally, sesame oil contains "sesamin," an antioxidant. Sesamin is said to increase with heating, and sesame oil itself is relatively resistant to oxidation even when heated. However, since it contains linoleic acid, there is a possibility that it could transform into hydroxynonenal with high-temperature heating. Therefore, it is better to choose products made with cold pressing or first pressing for greater safety.
Recommended: Taihaku Sesame Oil
This oil is made using cold pressing, with minimal risk of hydroxynonenal formation. It is flavorless, odorless, and smooth, making it suitable for home cooking. It can also be used in baking. The roasted brown sesame oil has a distinct sesame flavor. It is better used for finishing dishes rather than for cooking.
• Rice Oil
Similar to sesame oil, rice oil contains Omega-6 and Omega-9.
Linoleic Acid: 34.3%
Oleic Acid: 41.4%
Palmitic Acid: 16.2%
Rice oil also has a good balance of linoleic acid and oleic acid, is flavorless and odorless, and is very easy to use. It is available at a reasonable price even for high-quality options and can be easily found in Japanese supermarkets.
An important component to note is gamma-oryzanol, which is believed to help regulate the autonomic nervous system and prevent disorders. It can be beneficial for stress relief and easing menopausal symptoms, making it particularly advantageous for women. It is also rich in dietary fiber and is considered the most effective plant oil for lowering cholesterol. It is highly recommended for everyday use due to its excellent performance and affordability.
Because of its low toxin generation and resistance to oxidation after heating, rice oil is also used in some snack foods. It is sometimes used in cosmetics as an antioxidant, so it may have been applied to your skin as well. However, like other oils, it is sensitive to high temperatures, so choose products made with methods such as "steam refining," "cold pressing," or "low-temperature pressing."
The following are healthy oils that are not easily available in Japan. How about in your area? (Avoid those that may be made with questionable methods.)
• Green Nut Virgin Oil
Alpha-Linolenic Acid: 50%
Linoleic Acid: 30%
Oleic Acid: 8%
This is an Omega-3 oil. It has a refreshing flavor and can be used for cooking for short periods. It has one of the highest levels of vitamin E among plant oils and also contains essential amino acids. Vitamin E promotes blood circulation, making this oil beneficial for those troubled by cold sensitivity. It's also recommended for those aiming to improve or maintain healthy skin. Ideally, choose virgin and cold-pressed varieties.
• High-Oleic Type Canola Oil
Oleic Acid: 64%
Linoleic Acid: 19%
Linolenic Acid: 9%
This is an Omega-9 and Omega-6 oil. High-oleic types are relatively safe to use. It is rich in vitamin K, which helps to deposit calcium in bones, making it a good choice for those with weak bones or women going through menopause.
• Hazelnut Oil
Oleic Acid: 41.9%
Palmitoleic Acid: 24%
Linoleic Acid: 8.9%
This is an Omega-9 oil. It is considered more suitable for beauty purposes. It contains plenty of vitamin E, is resistant to oxidation, and aids digestion, making it good for those with sensitive stomachs. It is also helpful in preventing lifestyle-related diseases. However, as it is a high-end product and Omega-9 can be synthesized by the body, it is not necessary to consume it excessively.
• Peanut Oil
Oleic Acid: 41.6%
Linoleic Acid: 36.7%
Palmitic Acid: 11.7%
This oil provides a balanced Omega-6 and Omega-9 profile. It is rich in lecithin, calcium, magnesium, and vitamins. Its high oleic acid content makes it resistant to oxidation, and it contributes to overall health. It is suitable for cooking and pairs well with ethnic dishes.
• Pecan Nut Oil
Oleic Acid: 73%
Alpha-Linolenic Acid: 17%
This oil contains potassium, iron, vitamin E, and magnesium, which support overall health. It has a high oleic acid content, making it suitable for cooking, but consuming it raw is better for efficiently obtaining alpha-linolenic acid.
Note: Nuts can be allergenic, so caution is advised.
• Hemp Seed Oil
Linoleic Acid: 47%
Alpha-Linolenic Acid: 17%
Oleic Acid: 6%
Gamma-Linolenic Acid: 4%
This is an Omega-3 and Omega-6 oil. Both alpha-linolenic acid and gamma-linolenic acid help reduce inflammation and provide moisturizing effects. It is good for stress relief and for women before menstruation. It is sensitive to heat, so it should be consumed raw.
• Argan Oil
Oleic Acid: 47.3%
Linoleic Acid: 33.2%
Palmitic Acid: 13%
Argan oil, known for its use in the Sahara Desert, is also sold in Japan for hair moisturizing. However, given Japan's high humidity compared to the desert, its suitability might be questionable. It is an Omega-6 and Omega-9 oil with high oleic acid, making it resistant to oxidation and suitable for cooking. It has twice the vitamin E content of olive oil and contains phytochemicals (polyphenols) that help prevent aging. Although it is effective for moisturizing the body, its richness may make it less suitable for daily use.
• Borage Oil
Linoleic Acid: 38%
Gamma-Linolenic Acid: 24%
Oleic Acid: 15%
This is an Omega-6 oil. Notably, gamma-linolenic acid is beneficial for emotional stability caused by hormonal imbalances and supports hormone secretion, making it very effective for PMS.
Remember, all of these oils can become harmful if consumed in excess. Even though they are healthy, overconsumption might not be necessary for your body. Check the recommended intake on the packaging.
I hope this information is helpful!
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