Which oil is better olive or sunflower. Oil from the sunny Mediterranean

Today, many women dream of replacing sunflower oil olive, but due to the fact that the price of an overseas product from an olive is several times more expensive than a native sunflower, not every housewife can afford such an expensive purchase. In fact, olive oil is just another product of a costly and powerful publicity funded by the European Union.

Production and sale of olive oils is a very profitable business, since the volume of this market is measured in billions of euros. Fraudsters also do not miss the opportunity to make money on the sale of such a sought-after product, according to experts, about 80% of olive oil exported to Russia is incorrectly declared or has falsified designations.

Olive oil is credited with the status of a miracle medicines, regularly using which you can be cured of all ailments, and for those who want to lose weight and cleanse their blood vessels, it is recommended to drink it with spoons. However, doctors are convinced that the health benefits of olive oil for Russians are greatly exaggerated. In their opinion, the use of an imported product for our compatriots has no advantage over the use of native sunflower oil. human health more benefit bring products made from plants growing in the area where they live.

In Russia, olives are not grown and our body is process evolution is not adapted to the use of olive. We have a cold and long winter, so our body's need for polyunsaturated omega-3 fats, which are indispensable for fighting cold weather and atherosclerosis, is an order of magnitude higher than that of the inhabitants of the Mediterranean region. And in olive oil, unlike sunflower, the content of omega-3 fats is much less, or rather, their content in olive oil is only 10%, and in sunflower - 72%.

In olive oil vitamin K content three times more than in sunflower. But it is sunflower oil that is an indispensable source, so in 100 gr. native oil contains 50 mg of vitamin E, while olive oil contains about 12 mg per 100 g. product. But vitamin E or tocopherol is a powerful antioxidant that helps our body survive the winter cold, resist other ailments and cope with stress.

But you have to give tribute to olive oil, it is 20% better absorbed by our body than sunflower. The basis of such digestibility is unsaturated fatty acids, which are present in its composition in such a ratio that cannot be found in any product. The composition of the product from olives includes 75% oleic acid or omega-9 fats, which are only 16% in sunflower oil. Omega-9 fats improve protein synthesis, lower cholesterol levels, prevent blood clots, and increase fat burning. Therefore, the inclusion of olive oil in the diet while dieting can actually lead to more effective weight loss.

By calorie content olive and sunflower oil have no differences, in 100 gr. each of them contains about 900 kcal. The reason for such a high calorie content of vegetable oil is oleic acid, which is used to store energy in fatty tissue. There is especially a lot of high-calorie fatty acid in extra virgin olive oil, so nutritionists recommend using it no more than 2 tbsp. spoons per day. Excess olive oil in the diet can lead to obesity and the development of diabetes.

big plus olive oil is that when heated, less carcinogens appear in it than in sunflower. Therefore, it is better to use olive oil for frying, although it is more useful to use boiled meat, potatoes, cabbage and other products. And unrefined sunflower oil is best added to salads and dishes that do not require frying at high temperature. Too many fried foods should not be consumed, but if the dish requires frying, then it is more useful to fry in refined olive oil. It burns less on the pan.

But not to everyone Russian citizen afford to fry potatoes and pies in high-quality olive oil. Many try to buy inexpensive olive oil, which, of course, cannot be of high quality. The reason for this is that the olives are harvested by hand during the winter season. The harvest of one olive tree is no more than 8 kg, and to produce 1 liter of high-quality oil, 5 kg of olives are needed. If opening a bottle of olive oil you do not feel the aroma of olives, then you most likely have a mixture of different oils.

findings: Russians should not completely replace sunflower oil with vegetable oil. It is healthier to use them together, that is, the inclusion in the diet of an overseas olive product in combination with our native sunflower oil. Don't worry if you don't have the money to buy expensive olive oil. You can replenish the body with polyunsaturated fats by eating natural dairy products, nuts, sea fish, seeds and greens. And for the prevention of diseases, do not forget to provide your body with antioxidants, which are abundant in citrus fruits, vegetables, garlic and herbs.

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Long known. And for just as long, there has been a dispute between supporters of products derived from sunflower seeds and olives, which one is better.

Both of them are rich in valuable substances. The biggest difference is in taste. Basically, the choice of the consumer depends on it.

It's hard to imagine life without vegetable oil...

The sunflower is an alien from North America. In ancient times it was domesticated local Indians. The plant was brought to European countries in the 16th century, to Russia in the 18th century, where it was grown for decorative purposes.

Almost 100 years later, one farmer managed to squeeze the oil out of sunflower seeds. So the era of the production of this product was born.

- the most common consumption among the inhabitants of the middle zone of our country. Its sale is about 70% of the total share of sales of all types of vegetable oils purchased by the population.

The benefits of sunflower oil are determined by its composition. Saturation with vitamins A, E, D makes the product useful in maintaining cell longevity.

These substances are powerful antioxidants that prevent premature aging of tissues associated with poor environmental conditions and an unhealthy lifestyle.

Vitamin F (linolenic and linoleic acid) is an important component cell membranes nerve fibers. It helps to remove excess cholesterol from the body and normalize blood pressure, thereby reducing the risk of atherosclerosis, heart attacks and other diseases of the heart and blood vessels.

The use of sunflower oil for therapeutic purposes is quite diverse. It is used in the treatment of:

• thrombophlebitis;
• encephalitis;
• arthritis and rheumatism;
• chronic diseases gastrointestinal tract;
• liver pathologies;
• toothache;
• old cough.

Sunflower oil is used to make dressings used to heal wounds and blisters that have arisen after burns.

In cosmetology, the product is used to smooth wrinkles, moisturize and nourish dry skin, and eliminate dandruff.

Sunflower oil can be harmful if consumed in large quantities. This will result in an increase overweight. Also, when frying, carcinogens are formed in it, which are the main factor causing cancerous growths. Therefore, doctors do not advise to get involved in fried foods.

The benefits and harms of olive oil

The variety of vegetable oil is quite wide

The olive tree is the national plant of the Mediterranean countries - Greece, Italy, Spain. The first mention of it dates back to ancient times.

In ancient times, the olive branch symbolized peace and serenity. Subsequently, this symbol began to be used by the clergy of Muslims and Christians in the performance of religious rites.

Olive oil is considered the least harmful as a product used in frying. A large amount of antioxidants "slows down" the formation of carcinogenic substances that appear when the product is heated strongly.

Antioxidants also reduce the risk of developing cancer by preventing the growth of altered cells. The benefits of olive oil also lie in its saturation with vitamins A, E, D. These elements are present in almost all vegetable oils in some proportion or other.

But the main value of the product is phosphatides and phospholipids. These substances normalize fat and other metabolic processes in the body, and also contribute to the retention of moisture in the cells.

Olive oil stimulates collagen production and slows down skin aging. Due to the presence of tocopherols and carotenoids, it has soothing and softening properties. Also, the product stimulates the removal of dead cells and helps in the fight against cellulite.

Olive oil is used in folk and official medicine for treatment:

• kidney disease;
• pathologies of the gastrointestinal tract;
• atherosclerosis;
• diseases of the musculoskeletal system;
• restoration of cartilage tissue;
• maintaining muscle tone;
• constipation;
• runny nose;
• pain in the ears.

In ancient times, olive oil was used to increase male potency and treat nervous disorders.

The product, like other oils, has a high calorie content, so 1-2 tablespoons per day will be enough to obtain valuable substances and prevent undesirable consequences as overweight.

How to choose a product

Olive oil is a valuable product

All types of vegetable oils, including sunflower and olive, are produced in two forms: refined and unrefined.

The refined product is obtained by extraction from the fruits of plants. They are treated with a special organic solvent that stimulates the release of oil.

Thereafter, the solvent is removed. The resulting oil can be subjected to further processing (freezing, deodorization) in order to extend the shelf life and remove impurities.

Refined oil is practically odorless and tasteless. It is transparent and light. Such a product is not recommended to be consumed fresh, since there is practically no benefit from it.

Refined oil is used for frying, baking and cooking canned foods.
Unrefined oil has a bright specific aroma and rich taste.

Lack of processing keeps it beneficial features, so it is recommended for fresh consumption. During heat treatment, the unrefined product becomes harmful.

Unrefined oil is obtained by cold and hot pressing. In the first case, the fruits are simply squeezed out by a press. In the second method, they are first heated, then oil is extracted under pressure, which is subsequently purified by gentle methods.

Vegetable oils must be chosen carefully. It is better that it be in a dark glass bottle. The composition should contain only the oil that is indicated in the title. The shelf life of unrefined oil is one year, refined - two.

Foreign matter must not be visible in the product. In most cases, the label contains information about possible precipitation.

The main thing is the quality of the oil!

The debate about which oil is better, sunflower or olive, has been going on since the time when both of these products became widespread. Their saturation with useful substances makes oils indispensable in the diet of a person who wants to live a long life without diseases.

When choosing oil for frying, the choice falls unequivocally on the olive product. When it is heated, less carcinogens are formed due to the stability unsaturated acids included in the composition.

In this regard, the risk of developing cancer in this case is much less than when using sunflower oil.

It is worth remembering that refined oil should be used for frying, since the impurities of the crude product when heated increase its harmfulness.

Fresh unrefined olive and sunflower oils are almost equal in value to the body. The main factor here is cost. Olive oil is much more expensive and not everyone can afford it. In addition, it is more susceptible to forgery. So you need to choose the product very carefully.

Thus, we can conclude that olive and sunflower oil are almost equally valuable for the body, so the preference for one of the products is only a matter of taste habits and economic opportunities.

Can't decide which oil is best? Video will help:

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Many housewife want to replace sunflower oil more useful product- olive. The price of olive oil is high and not everyone can afford such a luxury. In addition, the olive does not grow in our country, and most of the oils supplied to our country are fake. Let's try to figure out what is more useful olive oil or sunflower oil?

Should I replace sunflower oil with olive oil?

AT recent times you can hear about healing properties ah olive oil, which cures almost all diseases. It is because of these healing properties of olive oil that it is often faked. However, it should be understood that olives do not grow in our country, and the most useful for us are those products that grow in the territory of residence.

Residents of our country need the intake of fatty acids. These elements allow you to defeat atherosclerosis and survive the winter cold. If we consider the content of Omega 3 in sunflower and olive oil, then the first product will be in a winning position. If sunflower oil contains 72% fatty acids, then olive oil contains only 10%.

Sunflower oil contains much more vitamin E, which is an antioxidant. Although olive oil is rich in vitamin K and is better absorbed by the body. Considering that these vitamins are actively accumulated in the liver, and people rarely lack them, it is foolish to choose oil according to this criterion.

Olive oil contains a high percentage of oleic acid and Omega 9. Thanks to these elements, olive oil promotes weight loss and can lower cholesterol levels. If we compare the calorie content of oils, then it is high in both the first and second cases. Use a large number olive oil can cause excess weight.

If we consider the amount of unsaturated fats in these types of oils, then it is almost equal. These fats normalize cholesterol levels, and there is a little more of them in sunflower oil. Saturated fats can cause high cholesterol and are higher in olive oil. But this oil is rich in phytosterols, which lower cholesterol. However, these elements are much more abundant in corn or rapeseed oil.

Sunflower oil should not be replaced with olive oil. Despite its expensive cost, the benefit of olive oil lies only in phytosterols. This oil is more beneficial for people with high cholesterol. In other cases, sunflower and olive oil are almost equivalent. The high calorie content of oils does not make them suitable for dietary nutrition.

It is best to alternate olive and sunflower oil. Don't worry if you can't afford olive oil - our native sunflower oil is just as healthy, but in moderation. Having problems with the heart and blood vessels, it is best to limit the intake of sunflower and olive oils, which can aggravate health problems.

Saturated fatty acids in olive and sunflower oils

Saturated fatty acids are palmitic, stearic and lauric acids. In large quantities, they are found in fats of animal origin, but they are necessarily included in different proportions in the composition of vegetable oils.

The intake of saturated fatty acids is essential for our health, but in limited quantities. Saturated fats are needed to maintain the immune, bone and nervous systems in working condition, to protect the liver.

At the same time, modern eating style creates an overabundance of saturated fats in our diet, which leads to an increase in bad cholesterol and excess body fat.

Polyunsaturated fatty acids, or vitamin F, have a special place in ensuring the normal functioning of the human body. The main elements of the complex of this type of acids are Omega-6 (linoleic) and Omega-3 (alpha-linolenic). They are irreplaceable, they are not synthesized in the human body, therefore they must be supplied with food.

Vitamin F is necessary for the prevention of atherosclerosis, improving tissue nutrition and blood circulation, reducing inflammatory processes absorption of most other vitamins. Its deficiency can lead to chronic diseases and developmental delays in children.

Omega-9, oleic acid, is the most commonly found monounsaturated acid in foods. Despite the fact that monounsaturated acids are not essential, their benefits to the body cannot be overestimated.

Omega-9 is necessary to reduce the risk of heart attacks and strokes, as it lowers cholesterol levels and prevents blood clots. It improves protein synthesis and enhances fat burning, which is necessary for effective weight loss.

Tocopherol - vitamin E - is not without reason known as the "vitamin of youth". This substance is the strongest antioxidant, which helps the body cope with a number of serious problems.

Tocopherol is necessary to strengthen the cardiovascular system and to slow down the aging process of cells. The lack of tocopherol is unacceptable during pregnancy and lactation.

After analyzing the indicators that are essential for us, we can conclude that these types of vegetable oils are not antagonists, but complementary food products.

Sunflower oil is polyunsaturated, olive oil is monounsaturated. The presence of unrefined oils of both types in our daily diet in small quantities (1-2 tablespoons) will help improve health and maintain a slim figure.

During the popularization of healthy lifestyles, only the lazy does not know about the benefits of unrefined vegetable oils. Which one is more useful? Are there ingredients in vegetable oils that are harmful to health? Is it possible to use them without restriction? Nutritionist Oksana Matiyuk (@oksana_matiyuk) about olive, sunflower, amaranth oils and more.

Sunflower vs olive

Vegetable oils are valued for their unsaturated fatty acids. They are not present in refined ones (“dead” oil). In addition to healthy fats, oils contain harmful - saturated. In a small amount, they do not cause any serious damage to the body. Problems can start from uncontrolled consumption.

Polyunsaturated fatty acids include linoleic (omega-6) and linolenic (omega-3). They are irreplaceable: they are not synthesized in the body and must be supplied with food. Omega-3 and Omega-6 are necessary for the prevention of atherosclerosis, improve tissue nutrition and blood circulation, reduce inflammation, and absorb fat-soluble vitamins. Their deficiency can lead to the development of chronic diseases in adults and developmental delays in children.

Omega-9 is a monounsaturated acid, not an essential one. Its intake with food will help prevent problems. cardiovascular system: necessary to reduce the risk of heart attacks and strokes - reduces cholesterol levels, prevents the formation of blood clots. It improves protein synthesis and enhances fat burning - important for those who want to lose weight.

Tocopherol (vitamin E) is called the vitamin of youth. It is a powerful antioxidant that helps solve a number of serious problems: fights against free radicals, maintains the youthfulness of the skin, the beauty of nails and hair. The content of vitamin E per 100 g in olive oil is 12 mg, in sunflower oil - 40-60 mg.

It is not correct to compare olive and sunflower oils in terms of their usefulness - these are not antagonists, but products that complement each other. Sunflower oil is polyunsaturated, olive oil is monounsaturated. 1 spoon a day of each of them will help improve health and maintain a figure.

Not a single olive ...

In addition to olive and sunflower, there are many other equally useful oils.

According to the biological value, flax seed oil ranks first. It contains many useful substances: polyunsaturated acids, vitamins F, A, E, B, K, saturated fatty acids (10% of the composition). It has twice the omega-3s of fish oil and other food products.

Flaxseed oil contains thioproline, a natural antioxidant, and lignans that act as estrogens. Its regular use normalizes digestion, removes nitrates and nitrosamines from the body, restores hormonal background improves the condition of the skin and hair.

Sesame oil

The composition of sesame oil in equal proportions contains polyunsaturated linoleic (Omega-6) (40-46%) and monounsaturated oleic (Omega-9) (38-42%) fatty acids. The uniqueness of this product is the content of phytosterol - a natural analogue of estrogen. In addition, a teaspoon of sesame oil contains the daily amount of bioavailable calcium.

Amaranth oil

Amaranth oil contains 67% Omega-6 polyunsaturated fatty acid, lecithin, bile acids, carotenoids, steroids, D vitamins, trace elements. His main value- the presence of two powerful antioxidants in the composition: squalene - 8% (no longer in any product) and vitamin E in a special tocotrienol - 2%.

Squalene is involved in the synthesis of steroid sex hormones. It has powerful immune-stimulating properties and is able to inhibit growth cancer cells eliminating the effects of radiation on the body.

pumpkin seed oil

Pumpkin is a source of gamma and delta tocopherols, which have an antioxidant effect, and phytosterols. It differs from other oils in its high content of vitamins and minerals. 100 g contains 643.4% gamma-tocopherol, 133.4% delta-tocopherol, 32.5% alpha-tocopherol, 17.4% vitamin K. Among the mineral substances in pumpkin seed oil, iron - 93.3% predominates daily allowance, copper -17.6%, cobalt - 13%, selenium - 8.5%, potassium -8.2%. The fatty acid composition is also excellent: 462.5% Omega-6, 51.3 g linoleic acid, 39.5 oleic acid.

Cedar oil

It contains 94.8% unsaturated fatty acids: linoleic (omega-3) - 36%, linolenic (omega-6) - 16%, oleic (omega-9) - 25.8%. The composition of cedar oil also includes gadoleic (about 1%), stearic acid (about 3.2%) and palmitic (about 4%).