The benefits and uses of vegetable oils ? Part one.

Blooming sunflowers

Introduction to the benefits and uses of vegetable oils.

Beautiful variety of oils

They are so many types of vegetable oils we can choose from on a shelf of grocery stores today.

Beautiful variety of oils and fresh herb

I am always wondering which cooking oils to choose from considering all the different varieties the market is offering, this could be challenging, to decide which one is the safest for our diet?

Because I have been interested in a good and safe nutrition for many years. I decided to educate myself more on that topic, by doing some research. The results of this study I will share with you.

What is vegetable oils made of?

Vegetable oils are oils extracted from the seeds. Example: the rapeseed (canola oil), soybean, corn, sunflower, safflower etc.

But let’s go back to ancient civilizations

Vegetable oils had a great place in our early civilization for a different purpose, some people would believe the oils had the power to heal or spiritual belief.

The Egyptians had many sources of oil, but they preferred olive oil, which they used for cooking, lighting and as well as an oil for massaging the skin.

In Christianity Tradition, vegetable oil is the symbol of light, peace and healing power.

Oils create a bonding relationship between the light (sun) and the earth, as well as to uniting the vegetable world and the human being.

By using oils as food additives, or massages, they establish a beneficial liaison between the body, the soul, and the spirit

Vegetable oil as a combustible

Oil lamp.

Primitive lighting was used by ancient people, rendered animal fats, as well as vegetable oils, but vegetable oils burn much cleaner than animal fats.

As a natural lubricant to reduce friction between surfaces in mutual contact.

From the early 1650 BC, various oil,

Black Rapeseedfrom olive, rapeseed, castor, beans, palm oil and wool grease were used as a lubricant until the early 19th Century.


Vegetable oils are drawing attention as a biodegradable alternative for the synthetic compound as they are less expensive.

The world market for environmentally friendly lubricant is going to grow exponentially in the coming years. The greatest demand will be in Europe, the USA, and Canada.

Safflower blooming plant


What is the purpose of vegetable oils?

  • For healthier culinary preparation.
  • For skin nourishment.
  • Ingredients for the health of the brain.
  • They are indispensable for our cells. But which type for our neurons ? for our cholesterol?

We know it is a good fuel for the body. These energies source called Lipid you will find in vegetable oils pure at 100%.

Lipids have a very high reserve of energies more important than sugar.


Cooking oils

Choose the oils that contain fats and less Saturated fat since they are BEST for us.

I recommend not to use olive oil for cooking since the heat eliminates most of its beneficial properties. Use it for salad dressings, hummu

Sunflower seeds

s, dips and many more cold preparations.



More about cooking oils

Are composed of three different types of fatty acids.

Olive and canola oils are considered mostly monounsaturated fat, while corn and soybean oils mainly contain polyunsaturated fat.

Choosing oils

Olive oil vs. rapeseed oil

Select oils that contain less than 4 grams of saturated fat per tablespoon and no hydrogenated oils or trans fats. Please read the labels carefully for accuracy and provenance origin.

What are hydrogenated oils? It is the process in which a liquid unsaturated fat is turned into a solid fat by adding hydrogen. This resulting process is called trans – fat. This is usually used by the industry to help increase shelf life and save cost to food manufacturers.

Why is hydrogenated bad for you?

Because they contain trans – fat, which raised the LDL (BAD) cholesterol, lowers HDL (GOOD) cholesterol

Government guidelines


The Government’s US Guidelines recommend that Americans

include a small amount of oil in their diets every day

to supply essential fatty acids, because the body can’t make these acids and thus must get from food.

They are two such fatty acids:

Linoleic acid and alpha-linolenic acid


To help you select some of the healthiest oils

Monounsaturated fat is generally better for people’s heart health than saturated fats. They have one double bond in each fatty acid.

Choose a vegetable oil when you want a cleaner flavor

Red palm oil in a cup


and high- heat cooking.

 Palm kernel oil.

Mostly rich in saturated and monounsaturated fats, with a very small amount of polyunsaturated fat present in it, these make palm oil a good option for cooking, in limited quantity.

Red palm oil also knew as virgin palm oil.

The unrefined form of palm oil is the best option as it is rich vitamin E, COENZYME Q10.  Few drops over a fresh salad is a great flavorful addition.

Flaxseed oil

Virgin organic Flaxseed oil is rich in essential fatty acids, omega 3 fatty acid ALA (ALPHA) linoleic acid.

Low and high heat

Coconut oil is the best when it comes to high heat cooking because is close to 90% of the fatty acids, saturated

Red palm oil branch and fruits.


This makes it highly resistant to heat.

Cabbage salad with extra virgin olive oil.

Serve four


One cabbage

12 black olives pitted

Ingredients for the dressing

5-6 tbsp extra virgin olive oil

2 tbsp lemon oil juice

1 garlic clove, crushed

2 tbsp finely chopped parsley.

Cut the cabbage in quarters, discard the outer leaves, and trim any thick, hard stem. Cut long, very thin slices, as finely as possible.

Flaxseed plant flower

Place the shredded cabbage in a bowl and stir in the black olive oil.



Make the dressing

By whisking the extra virgin olive oil, lemon juice, crushed garlic, chopped parsley, salt, and pepper.

Pour the dressing over the cabbage, the pitted olives and toss well.


This information I provided to you is not intended to offer professional medical advice or treatment for any condition.
If you have any health problems or are taking any medication, you should seek advice from your healthcare provider prior to any change in your diet.

2 thoughts on “The benefits and uses of vegetable oils ? Part one.

  1. Hello Jacqueline,

    I have always thought different types of oils are interesting. It makes a huge difference understanding what they are good for. Extra virgin olive oil is wonderful for many reasons but it is terrible for frying since it smokes at a much lower temperature than other oils. Light olive oil is much better and as you mentioned, coconut oil is a an even better option for frying.

    Another good option that I am currently using is avocado oil. It can be used for very high heat cooking without smoking. It sounds very exotic and expensive but it is now available at Costco! That is so handy!

    1. Hello Jessica,
      Thank you for sharing your comment with me. Avocado oil is rich in monounsaturated fat( 70% of the fats in the oil are monounsaturated, and it has one of the highest levels of monounsaturated fat among cooking oil, second to olive oil.I am glad you found it at Costco.

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