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Healthy oils have a high content of polyunsaturated fatty acids.
January 14, 2025
Birgitta Dunckel
Olive, rapeseed, or linseed oil? Fats are important for the body. But which oils have particularly positive effects on the body? And which should be avoided?
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Oils and fats suffer from an image problem. Fat damages the vessels and the heart, it is said. Therefore, a diet as low in fat as possible is often recommended. However, oils are much better – and more important – than their reputation.
Our body needs them to absorb the fat-soluble vitamins A, D, E, and K, as well as beta-carotene Since they consist of different fatty acids – namely saturated, monounsaturated, and polyunsaturated fatty acids – and certain fatty acids are more valuable to the body than others, a distinction is often made between good and bad fats, between healthy and unhealthy oils.
Some unsaturated fatty acids are essential, meaning the body cannot produce them itself and must obtain them through food. These include the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid.
Omega-3 fatty acids also serve as a precursor for eicosanoids, which significantly reduce the risk of cardiovascular diseases. In general, unsaturated fatty acids as good fat.
Saturated fatty acids, on the other hand, are referred to as bad fats because excessive consumption can raise cholesterol levels, cause vascular calcification, and promote cardiovascular diseases.
What often goes unmentioned, however, is that these saturated fatty acids work very actively in the body as messengers and are therefore also important for our nervous system, .
which is why it is recommended to reduce their intake but not to avoid them entirely. Rule of thumb: One part animal fats (many saturated fatty acids) and three parts vegetable fats (high in unsaturated fatty acids) to balance the diet accordingly.
By the way, fats are also useful for staying slim: the body processes them together with proteins more slowly than carbohydrates, which contributes to a better feeling of satiety after a meal. And last but not least: oils or fats act as flavor boosters - with them everything just tastes better.
Basically, cooking oils are distinguished by their manufacturing process. And this in turn affects their use in the kitchen.
Native, cold-pressed oils are produced in a particularly gentle way. This not only preserves the typical taste as best as possible, but also valuable vitamins and secondary plant compounds.
Important: Cold-pressed oils should not be heated as they have a low smoke point and and secondary plant compounds can otherwise be lost and harmful trans-fatty acids can form. Cold-pressed oils are therefore excellent for cold dishes, for example in salad dressings or smoothies.
Refined oils are obtained through the use of heat and chemicals. Here, the oil is hot-pressed and purified. However, refining causes it to lose its typical flavor and secondary plant substances, vitamins, and unsaturated fats are partially lost.
These oils usually have less inherent flavor than cold-pressed ones, but can be heated to high temperatures: They are ideal for cooking, frying, and deep-frying.
Rapeseed oil:The German Nutrition Society (DGE) refers to rapeseed oil as the oil of choice due to its numerous positive properties.
It also contains vitamin E (among other things good for the immune system) and can be used both cold and heated up to 180 degrees. Its taste is relatively neutral.
Linseed oil:With up to 70 percent, linseed oil contains as much of the triple unsaturated omega-3 fatty acid as hardly any other vegetable oil. It is rich in magnesium, potassium, and iron.
Regular consumption of flaxseed oil prevents cardiovascular diseases such as heart attack, stroke, and thrombosis. Various studies have also shown that flaxseed oil strengthens the immune system. However, flaxseed oil should not be heated. .
Olive oil:The classic of Mediterranean cuisine, with its almost 80 percent monounsaturated fatty acids, is also a good choice. It is also rich in secondary plant compounds. The content of antioxidant polyphenols, for example, is higher than in other vegetable oils.
Olive oil is said to have anti-inflammatory effects, lower blood pressure, and slow down skin aging. Not every olive oil is suitable for frying. For sharp frying at high temperatures and for deep-frying, refined olive oil is best suited.
Walnut oil:Walnut oil has a high content of omega-3 fatty acids and its ratio to omega-6 fatty acids is rated as healthily favorable at 4:1. Walnut oil gives cold and warm dishes a fine, nutty note, but due to its heat sensitivity, it is not suitable for frying.
Pumpkin seed oil:It consists of 80 percent unsaturated fatty acids. Its antioxidants boost the immune system and have anti-inflammatory effects, while a high content of vitamin E and selenium protects against free radicals. The tasty oil is excellent for cold dishes - however, it must not be heated.
Coconut oil:Although often marketed as a superfood, it consists of over 80 percent saturated fatty acids. Frequent consumption increases the risk of cardiovascular diseases, as it can significantly raise total cholesterol and the unfavorable LDL (low density lipoprotein) in the blood.
Palm oil and palm kernel oil:It has a spreadable consistency at room temperature, is heat-stable, long-lasting, and neutral in taste. Due to these positive properties, it is very frequently used in the food industry.
Unfortunately, it is rich in saturated fatty acids and, additionally, palm oil production is rightly criticized for environmental destruction and human rights violations.
