CHAPTER 4P
OILS INTRODUCTION
Oils can be extracted by various methods. The best method for human consumption is when the oil has been ‘cold-drawn’, usually referred to as ‘cold-pressed’. The cold-pressed method is usually achieved with hydraulic equipment and it does not change the chemical structure of the lipid elements, thereby providing the correct balance for human digestion, absorption and metabolism. Cold-pressed or ‘virgin’ oil is obtained with one pressing.
The majority of oils that are available from the supermarket are extracted with chemical solvents and heat processes, as this is the most economical way to produce oils. Apart from the chemical solvents and the heat processes, further processing and bleaching techniques are used to make the oil clean tasting, odourless and light coloured.
All those extra processing techniques are designed to get every drop of oil from the original source, however, the amount of chemical residue that remains in those oils is something to be avoided. The only way to be sure of obtaining top quality oil is to see the label ‘cold-pressed’ oil.
Heat and chemical processes destroy the vital vitamin E content. One of the most noticeable effects from regular use of chemically extracted oils is poor skin condition, due to a deficiency of vitamin E in particular.
Very few processed foods and natural foods supply a good amount of vitamin E. A deficiency of vitamin E may be a major factor contributing to skin cancer, as vitamin E protects against ultraviolet radiation. Wholegrain bread is meant to supply a daily serve of vitamin E; white bread supplies no vitamin E. Almonds are rich in vitamin E.
It is important to know that the more polyunsaturated oils and margarine consumed, the greater the need for vitamin E in order to prevent cellular deterioration and arterial damage.
Another vital factor is the requirement for, and the supply of, the essential fatty acids, in particular omega-3. Very few oils and foods supply the hard to get omega-3.
Canola and walnut oil are well balanced with both the essential fatty acids. Flax oil is exceptionally rich in omega-3, with nearly four times the omega-3 content compared to omega-6. Add flax oil to other oils or margarine.
Margarine and most seed oils supply abundant omega-6, but most oils supply either no omega-3 or only a trace of omega-3. Refer to section entitled as What are the main functions of Omega-6? for details on the unique functions of omega-3 and the problems with margarine and excess omega-6 intake.
The following section will provide specific details and associated benefits for 15 individual ‘cold-pressed’ oils. Due to the ability of oils to enhance food flavour, most processed foods, takeaway foods and restaurant meals will include considerable amounts of added fats and oils, but it is hard to know what type of oils they use. Ideally, when at home, make up for the restaurant meals by adding cold-pressed oils to salads, especially those well-balanced oils such as flax, canola or walnut oil.
NOTE: The following chemical additives and preservatives may be found in oils that have not been extracted with the cold-pressed method: propyl gallate, methyl silicone, BHT, BHA, polyglycerides, polysorbate 80, oxystearin. A common solvent used to extract some oils is hexane, a derivative of crude petroleum oil refinement.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 0 | Saturated: 11.6g Poly: 13.5g Mono: 70.6g |
AVOCADO OIL
Avocado oil is second best to olive oil for the rich supply of mono-unsaturated, with 70% of all lipids in the form of oleic acid. The benefits of using avocado oil on a fresh salad or as a replacement for butter or margarine are well worth discovering. Oleic acid is known to reduce low density lipoproteins and to also protect against the accumulation of arterial plaque, thereby reducing high blood pressure. The avocado fruit supplies 77% lipid content, and with 70% in the form of oleic acid, the avocado butter is without doubt a great way to obtain a nourishing spread that can be consumed regularly as it contains no cholesterol plus it has the potential to reduce cholesterol. Avocado oil supplies a trace amount of omega-3 (0.1g) and a fair supply of omega-6 (1.9g). The avocado fruit is an excellent source of glutathione, a potent antioxidant with the power to inhibit numerous carcinogens. The common use of deep-fried foods and cooked oils is the main cause of dietary carcinogens. Foods such as potato chips, French fries and barbecued meats are full of cooked oils; they contain the ‘free radicals’ that lead to cell destruction and the onset of cancerous tissues. The avocado and avocado oil are ready for the rescue. Mix two teaspoons of flax oil and 1 teaspoon of wheat germ oil to a cup of avocado oil. The power of vitamin E and omega-3 will provide the force to knock out those oily radicals.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 39.2mg. | Saturated: 8.2g Poly: 17.4g Mono: 69.9g |
ALMOND OIL
Almond oil has been used for thousands of years as a facial cosmetic. The Roman ladies cherished the rejuvenating benefits and today you can obtain the same treatment with little expense. A small bottle of pure almond oil will go a long way to providing essential nourishment for the skin. A rich supply of vitamin E (39mg) is the main factor. Almond oil supplies 87% unsaturated lipids, mainly in the form of monounsaturated 70%, with nearly 60% being in the form of oleic acid. The oleic acid content of almond oil is completely digestible and it has the ability to improve the transfer and absorption of the fat soluble vitamins A, D, E and K. Almond oil is a good source of omega-6 (10g) but it supplies only a trace of omega-3. When added to a salad dressing, the rich oleic acid content in almond oil will enhance the effectiveness of vitamin E and promote skin cell life, as vitamin E protects against oxidation. Excess use of margarine is a major cause of poor skin condition as it increases the rate of vitamin E oxidation. Almond oil is ready to liven your life internally and externally with beautiful benefits.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 8.7mg | Saturated: 7g Poly: 31g Mono: 62g |
APRICOT KERNEL OIL
Apricot kernel oil is a rare beauty, a rich source of oleic acid (62%) and a fair supply of vitamin E, both contributing to promote healthy skin condition when used externally. Apricot oil provides an excellent supply of phytosterols (580mg), refer to corn oil. Apricot oil is ideal for sensitive skin, prematurely ageing skin and for baby’s skin. It provides a softening effect and easily penetrates the skin; it is odourless and does not feel oily. Apricot kernel oil can also be added to a fruit salad. Appreciate the benefits of apricot kernel oil.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 17mg | Saturated: 7g Poly: 31g Mono: 62g |
CANOLA OIL
Canola oil has become a common cooking oil, but cooked oils are of no health benefit. Canola oil is a good source of both omega-3 (7g) and omega-6 (20g), plus a good supply of vitamin E. The balance between omega-3 and omega-6 is in the ideal proportion (one omega-3 to three omega-6). Canola oil is nearly 70% monounsaturated. Canola oil also provides a good supply of vitamin K (122mcg). Canola oil is a great choice for daily use and for a balanced supply of the essential fatty acids. Cold-pressed canola is the best.
| VITAMIN E | CALORIES – total: 862 kcal. per 100 grams |
| 0.1mg | Saturated: 86.5g Poly: 1.8g Mono: 5.8g |
COCONUT OIL
Coconut oil is 86% saturated fat, the richest source from any food, and the minute supply of polyunsaturates means that it provides none of the essential fatty acids omega-3 or omega-6. The small amount of mono-unsaturates (6g) may just be sufficient to help reduce the increase in cholesterol from the saturated fat content of the coconut. Fortunately, the coconut and oil contain no cholesterol so it seems that on its own, the oil is safe but preferably used externally only. Numerous beach-style suntan lotions contain some coconut oil; it is a rich oil and can provide a unique holiday glow and scent when applied liberally. Coconut oil is extracted from the white flesh part of the nut; it is termed copra and also used for desiccated coconut, as livestock feed and as a fertiliser. In these days of increasing ultraviolet radiation, the use of coconut oil has decreased due to the risk of skin cancer from excess sunlight. Nearly all calories from the coconut are derived directly from the compact saturated lipid content.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 14.3mg | Saturated: 12.7g Poly: 58.7g Mono: 24.2g |
CORN OIL
Corn oil has been used in Peru for thousands of years. It is easily extracted from the corn kernels and is a good general-purpose cooking oil. Corn oil is a good source of vitamin E and it provides a small amount of vitamin K (1.9mcg). Corn oil is a rich source of omega-6 (50mg) but it does not supply omega-3. A combination of half corn oil with half flax oil would provide a balance with the omega-3s, as flax oil provides only 15g omega-6 and 58g omega-3. The corn–flax oil combo would be as good as oil gets when obtained cold pressed. Corn oil is exceptionally rich in phytosterols (968mg), more than wheat germ oil (553mg) and olive oil (221mg). Most other oils supply either no phytosterols or only a small amount.
Phytosterols are recognised to block cholesterol from entering the bloodstream plus they have been shown in clinical research to reduce symptoms of an enlarged prostate, reduce inflammation in cases of rheumatoid arthritis and help control blood sugar levels with diabetics. Ideally, make a salad dressing from cold-pressed corn oil, add a dash of vinegar and flax oil, and reap the benefits, including the good supply of vitamin E and omega-6. Corn oil on its own is too rich in omega-6. An excess of omega-6 can interfere with the functions of omega-3, as they both compete for enzymes to manufacture other essential fatty acids. Corn oil is ready to combine for numerous benefits; cob onto them!
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| VITAMIN E | CALORIES-total: 884 kcal. per 100 gram |
| 17.5 mg | Saturated: 10g Poly: 68g Mono: 22g |
LINSEED/FLAX OIL
Linseed oil is obtained from the Linaceae family or the common flax plant. The early Romans and Greeks used linseed oil as a food plus it is common in some European countries. Edible linseed/flax oil is available, it is deodorised and refined and can also be used externally as a poultice for boils. It makes an excellent addition to other common oils, especially to increase their omega-3 content.
Linseed oil is the richest source of the vital omega-3s (58g) and a good source of omega-6 (15g). No other oil or natural food, apart from fish, has an abundance of omega-3 compared to omega-6. With an increased use of polyunsaturated margarine in the average diet, the intake of omega-6 is excessive plus the trans fatty acids can lead to increased cholesterol, and damage to cell membranes and hormone production.
The excellent supply of omega-3 in linseed oil is vital for the nervous system, brain function, foetal development and for protection from depression, autism and learning difficulties. Just a drop of edible linseed oil in margarine can make a bright difference, or add it to the salad dressing or add some linseeds to bread or breakfast cereals. Linseeds are full of O-3s!
| VITAMIN E | CALORIES – total: 718 kcal. per 100 grams |
| 1mg | Saturated: 12g Poly: 2g Mono: 59g |
MACADAMIA OIL
Macadamia oil is obtained from the nut tree native to the north coast region of New South Wales. The trees flourish amidst the rolling hills. Macadamia oil is nearly 60% mono-unsaturated, helpful for lowering cholesterol and reducing low density lipoproteins. Macadamia oil is mainly oleic acid with a nearly unique source of palmitoleic acid. Macadamia oil is low in the essential fatty acids omega-3 and 6. Macadamia oil makes a marvellous addition to a salad dressing with a taste that’s hard to crack!
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 1mg | Saturated: 13.5g Poly: 10g Mono: 73.9g |
OLIVE OIL
Olive oil has become a popular addition to the Western diet; after thousands of years, the nutritional benefits of olive oil are being researched and acclaimed the world over. The exceptionally rich mono-unsaturated content (74%) is ideal for lowering blood cholesterol levels and especially for protection from the low density lipoproteins, as olive oil is less likely to oxidise and form into arterial plaque. The substance oleuropein, in olives, inhibits the sticking of monocyte cells to the arterial walls.
When olive oil replaces saturated animal fats in the diet, a great improvement in arterial health and cholesterol levels occurs. The polyunsaturated content of olive oil supplies a small amount of both omega-3 (0.7g) and omega-6 (8g), plus a good supply of vitamin E (14mg) and vitamin K (60mcg). Olive oil can be used as a replacement for butter; in Italy, bread is dipped into olive oil and served with lunch salads and pasta. The oleic acid content of olive oil is helpful for reducing inflammation in cases of rheumatoid arthritis and may also help in cases of asthma. Olive oil has proved beneficial in reducing the risk of colon cancer and also for reduction of the high triglyceride level in some diabetics. Virgin olive oil mixed with walnut oil in salad dressings is wonderful.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 15.7mg | Saturated: 16.9g Poly: 32g Mono: 46.2g |
PEANUT OIL
Peanut oil is obtained from the Arachis hypogaea plant; it is a legume. Peanut oil is often referred to as ‘arachis’. Cold-pressed peanut oil is composed of 80% unsaturated lipids and 20% saturated. The valuable supply of essential unsaturated fatty acids is mainly in the form of oleic acid (70%) and polyunsaturated linoleic acid, or omega-6 (20%). The method of oil extraction is most important to the quality of peanut oil. The cold-pressed oil is the best choice. Peanut oil helps transport adrenaline throughout the body. Peanut oil is a good cooking oil as it can be used several times without breaking down. The fair supply of vitamin E with cold-pressed peanut oil is a bonus for the circulatory system.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 34.1mg. | Saturated: 6.2g Poly: 74.6g Mono: 14.4g |
SAFFLOWER OIL
Safflower oil is obtained from the safflower seed, which is a member of the Compositae family of plants and one that ancient civilisations cultivated near the banks of the River Nile. Safflower oil is the richest source of unsaturated lipids, with linoleic acid being the dominant essential fatty acid. Nearly 90% of safflower oil is unsaturated, and over 70% (74g) is in the form of linoleic acid (omega-6) and 20% oleic acid. Safflower oil supplies 10g of linoleic acid per tablespoon. A most common result of a linoleic acid deficiency is dermatitis; this is also prompted by excess emotional stress and physical exhaustion. This high proportion of unsaturated lipids gives safflower oil the ability to protect your body against excess blood cholesterol caused from excess consumption of animal fats and a lack of natural whole foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. A high blood cholesterol level can be most detrimental to the heart muscles and the circulatory system. Such symptoms as arteriosclerosis, heart disease, chilblains and cramps may all be due to excess blood cholesterol levels. As safflower oil does not provide omega-3 (linolenic acid), it is best to ensure that the diet also includes such foods as salmon, fish, walnuts, pepitas and flax oil, as there may be a link between excess intake of omega-6 and heart disease. Margarine is a common source of omega-6, so spread lightly.
Add a tablespoon of flax oil to your safflower oil bottle for a balanced oil.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 9.2mg | Saturated: 14.4g Poly: 57.9g Mono: 23.3g |
SOY OIL
Soy oil is a reliable source of the two essential unsaturated fatty acids; however, the balance of omega-6 is in excess compared to omega-3. Over 85% of soy oil is made up from unsaturated lipids with omega-6 at 51g and omega-3 at 7g.
Over 50% of soy oil is composed of linoleic acid (omega-6).
Soy oil also supplies approx.25% oleic acid, mono-unsaturated lipids. To obtain a well-balanced oil, mix 2 teaspoons (approx.30g) of edible flax oil to 5 teaspoons (approx.70g) of soy oil and greatly increase the omega-3 balance and value.
The combined oil of 30g flax oil with 70g soy oil provides approx.22g of omega-3 and 40g of omega-6. A teaspoon a day equals 3g of omega-3 and 5g of omega-6.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 1.4mg | Saturated: 14g Poly: 41g Mono: 39g |
SESAME OIL
Sesame seeds are termed ‘the queen of the oil-bearing seeds’. Sesame seeds are 45% protein and mineral content and over 50% lipid content. For every 500g of sesame seeds you can obtain over 1 cupful of top quality oil. Sesame oil is an excellent source of unsaturated lipids with over 80% being unsaturated and 14% saturated lipids. The extraction of sesame oil is a simple process that requires no chemical solvents or additives as there are no husks to be removed. A top quality oil can be obtained with one cold pressing. Sesame seeds are grown throughout many parts of the world, especially Turkey, China, Africa, South–Central America, India and the south-west parts of the United States. In some of these places, sesame oil is referred to as gingelly oil or benne oil. The sesame plant produces a special substance known as sesamol, an excellent natural preservative that retards sesame oil from turning rancid. In places that have very hot weather, such as Turkey from where the sesame paste tahini originated, sesame oil will last longer than other cold-pressed oils. Sesame oil supplies an abundance of phytosterols (865mg) and these reduce cholesterol plus retard the absorption of cholesterol. Sesame oil has a rich and distinct flavour; for an authentic Middle East recipe, use sesame oil.
| VITAMIN E | CALORIES – total: 570 kcal. per 100 grams |
| 40mg | Saturated: 6.7g Poly: 21g Mono: 18.1g |
SESAME – TAHINI
Tahini is made from ground sesame seeds with a similar consistency to thick honey. One of the main benefits of tahini is that it can be easily digested, and within half an hour after digestion, tahini can enter the bloodstream and supply valuable nutrients. It’s an excellent source of vitamin E (40mg), thereby providing numerous health benefits. Vitamin E also promotes the functioning of linoleic acid and this is most beneficial as it retards ageing of body cells, thereby helping to preserve that youthful look and also to retain proper focusing of the eyes with the older generation.
Tahini is one of the most versatile foods as it combines well with bread or on toast, or as an alternative to butter, as an ingredient in salad dressings, as a dip, in hummus, halvah or mixed into a fruit salad or poured over a fresh garden salad. It’s a most nourishing complete protein meal. Tahini is an excellent source of calcium (420mg) and if you are allergic to dairy, tahini is the best alternative. The phosphorus content (750mg) is excellent, ideal for the nervous system and brain, and as tahini is an excellent source of vitamin T (the sesame vitamin), the nourishment for the brain and memory are exceptional. The magnesium (96mg) plus copper (1.6mg) and zinc (4.6mg) are abundant and vital for the nerves, skin, strong bones, blood vessels, healing and the immune system. The B1, 2 and 3 content are very good, essential daily for the nerves, skin and digestion. There are two types of tahini: hulled and unhulled. They have similar nutrient benefits, but the hulled tahini is more palatable and lighter in colour. No kitchen pantry or breakfast or lunch setting is complete without tahini; it is one of the greatest natural foods for strength, growth, repair and health. Add a teaspoon of flax oil to your tahini for a complete supply of the essential fatty acids. Tahini also contains lecithin, choline and inositol. A regular serve of tahini will ensure your body has all it needs to heal, regenerate and rethink!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 41.4mg | Saturated: 9.7g Poly: 3.8g Mono: 83.6g |
SUNFLOWER OIL
Sunflower oil is composed of approximately 90% unsaturated lipids and 10% saturated lipids. The dominant unsaturated lipids are linoleic acid (60%) and oleic acid (30%). By using cold-pressed sunflower oil with salads, you will obtain a very good supply of vitamin E (41mg) and omega-6 (63g) but only a trace of omega-3, so add a teaspoon of linseed/flax oil to your sunflower oil bottle for greater benefits and balance. Sunflower oil is available at all supermarkets. It is produced via a chemical extraction process; such oil is best used for baking or frying but keep the cold-pressed oil specially for salad dressings. The vitamin E content of sunflower oil will help preserve the quality of the oil, as vitamin E retards oxidation and the formation of free radicals. Sunflower oil has hardly any taste and is suitable for cooking pancakes, scones and other delicately flavoured recipes. Let the sunshine in with sunflower oil.
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 0.4mg | Saturated: 9.1g Poly: 63.3g Mono: 22.8g |
WALNUT OIL
Walnut oil was once used exclusively for timber finishing but today the very good supply of omega-3 (11.5g) makes it a beneficial edible oil, ideal for those special salad dressings. Keep the guests guessing: add a teaspoon of walnut oil to the Waldorf salad and get the best of both worlds, or add a drop in the pancake mix, or the guacamole or dips. Walnut oil also provides an abundance of omega-6 (58g) and a fair supply of phytosterols (176mg), for cholesterol reduction. Walnut oil is nearly 90% unsaturated with over 20% in the form of mono-unsaturated (oleic acid). Walnut oil is a well-balanced oil for daily use. Serve up the Waldorf, waiter!
| VITAMIN E | CALORIES – total: 884 kcal. per 100 grams |
| 149mg | Saturated: 18.8g Poly: 61.7g Mono: 15.1g |
WHEATGERM OIL
Wheatgerm oil is the most potent form of vitamin E (149mg) and it was the original source from which vitamin E was discovered. The whole wheat grain is an excellent food for your daily vitamin E requirements, however, very few people have tasted, whole wheat and have a diet that is generally deficient in vitamin E foods. A small 200ml bottle, of cold-pressed wheatgerm oil should be an essential addition in the fridge, especially if you eat refined bread and refined foods, smoke and intend to protect yourself from polluted air. By taking half a teaspoon per day, twice a week, of cold-pressed wheatgerm oil you can be assured that your arteries and heart muscles will be given assistance for protection from pollution.
Wheatgerm oil should also be part of every first aid kit and used primarily for skin irritations and prevention of wrinkly skin and for healing of scar tissue. For people with heart problems, blood clots and other ailments, check with your medical practitioner before taking wheatgerm oil. Wheatgerm oil is a fair source of omega-3 (5g) and over 60% of the oil is unsaturated with 15% mono-unsaturated. Wheatgerm oil provides an abundance of phytosterols (553mg) for protection from low density lipoproteins. Wheatgerm oil is very rich in texture and is best used as a supplement, or as a first aid treatment for healing or damaged skin tissue. Wheatgerm oil is ready, willing and waiting to heal.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
The chart above provides a guide to the approx.amount of lipids (fats and oils), calories and kilojoules required per day, based on the USDA/RDI. dietary guide. It is not necessary to obtain all the foods listed in the chart per day. This chart is designed to provide an indication of the total quantity of foods required per day to satisfy the ‘nutritional appetite’ for lipids. Some lipids are very beneficial and preferably required daily. This illustrated chart shows the recommendations of the Australian Commonwealth Department of Health and Family; it is clear that no specific mention of lipids is provided. This is mainly due to the inclusion of lipids with the group of dairy and snack foods plus the use of added cooking oils with meat, fish and poultry, plus other foods. When cooking, use cold-pressed oils and moderate their use. Obtain a variety of the lipid groups every week. Obtain the pure oils with salads or bread and combine dairy with grains, legumes or vegetables.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.