Vegetable Oils in Food - Part One

Several vegetable oils are edible and have real health benefits.

They are full of benefits for your beauty and for your health.

So do not deprive yourself of it, and vary the flavors of your food!

Some recommendations for using vegetable oils:

Please note, not all vegetable oils can be consumed : some are not recommended by the oral route.

You will find below the oils that you can use in cooking (if they bear the Bio AB acronym it is even better!).

To get the most out of it, the good conservation of your vegetable oils is essential. Thus, avoid all exposure to light and prefer cool and dry places. Some oils will be better kept cool.

As a general rule, don't heat the oils you consume where you risk losing the nutritional benefits. They are generally used raw, as a seasoning. They can even bring great flavors to your dishes! Finally, prefer organic vegetable oils from first cold pressing.


Thanks to its anti-aging action, it preserves the integrity of cells, especially in the cardiovascular sphere. Rich in vitamin E and oleic-linoleic fats, argan oil contains 80% unsaturated fatty acids. This helps reduce the risk of heart attack by reducing bad cholesterol levels. Indeed, a study has shown that a daily consumption of approximately 25 gr of edible argan oil induces a significant drop in triglycerides, which are fatty acids, risk factors for cardiovascular diseases, when their concentration increases in the blood.

This contribution of argan oil also has the effect of increasing the level of C-HDL (good cholesterol) in the blood. It is therefore recommended a daily consumption of argan oil of 16 mg, i.e. 2 tablespoons, in substitution for other sources of saturated fatty acids: animal fats, butter, ...

Sweet almond

Rich in unsaturated fatty acids, it helps maintain normal cholesterol levels. It stimulates intestinal transit, and is also a very good laxative, both gentle and effective. In case of occasional constipation, swallow a teaspoon of sweet almond oil per day during the meal. For children, divide this amount by two. Repeat the intake for two or three days.

You can take sweet almond oil as is, with a teaspoon, or use it to garnish your salads. With a few drops of lemon juice for example, it's a delight on raw vegetables.

Warning : if you are allergic to nuts (especially peanuts), you can also be allergic to sweet almonds. In this case, avoid the use of sweet almond oil either internally or externally.

Sweet almond oil is a good calming agent for coughs, it facilitates the evacuation of bronchial mucus. It is therefore perfectly indicated in case of cough or bronchitis. You can take it internally (at the rate of one teaspoon per day), and complete this treatment with sweet almond oil massages on the chest and back. In this case, you can mix a tablespoon of sweet almond oil with two drops of true lavender essential oil and two drops of eucalyptus globulus essential oil.


Rapeseed oil is among the trio of the best vegetable oils for consumption along with walnut oil and olive oil. Rich in linoleic acid, rapeseed oil prevents cardiovascular risks.

An essential source of omega 3, virgin rapeseed oil is rich in vitamins and in monounsaturated (omega 9) and polyunsaturated (omega 3 and 6) fatty acids as well as in vitamins E.

This content of organic rapeseed oil in alpha-linolenic acids (called essential fatty acids) makes it an asset for cardiovascular protection: these fats provide us with omega 3 that our body does not produce on its own.

Omega 3 fights against cardiovascular diseases caused by cholesterol. They are in fact responsible for the increase in “good” cholesterol which drives out and dissolves the “bad” cholesterol which clogs the arteries. These molecules are even responsible for a certain blood fluidity, thus preventing the formation of blood clots.

But the presence of omega 3 in the body allows above all the proper functioning of the nervous system and the brain, which is composed of 5% omega 3. This then allows prevention against stress or degenerative diseases such as diseases of Alzheimer's and Parkinson's.

Finally, the presence of antioxidant vitamins E protects the oil against oxidation, but also has an anti-aging effect on our cells.

How to cook virgin rapeseed oil?

First cold-pressed virgin rapeseed oil is, unlike refined oil, remarkable for its taste and nutritional qualities. Its pronounced taste goes well with all vegetables and raw vegetables. On warm or cold salads, pair it with lemon juice, for example.

Organic rapeseed oil has a very fruity flavor that does not change during cooking, so it can easily be used in baking or to fry vegetables in a pan.

However, cooking removes omega 3s, the main assets of rapeseed oil. So it is better to use it as a seasoning.

The Coco

Coconut oil has an omega-3 / omega-6 ratio ideal for supporting nerve functions. It is rich in polyunsaturated fatty acids and effectively fights against bad cholesterol. Stuffed with saturated fat, it nevertheless carves out a place of choice in the health diet.

What surprises with coconut oil is precisely that its benefits are due to what it is criticized! Recommendations for healthy eating once tended to blame saturated fatty acids for being responsible for obesity and cardiovascular disease.

Coconut oil, despite its high content of saturated fatty acids, would on the contrary have a protective effect on the arteries and the heart, in particular thanks to its metabolization process: the body immediately uses fat reserves, without storing them. No risk of deposits that could eventually clog the arteries.

In addition, some argue its usefulness against Alzheimer's disease.

Finally, the traditional use that is made of this oil in many countries - such as India - gives coconut oil anti-bacterial and anti-microbial properties. Lauric acid in particular, present at 48% in coconut oil, would be effective against outbreaks of the herpes virus.

Why is she the star of healthy cooking?

It can be cooked at high temperature without denaturing itself (unlike polyunsaturated oils, such as linseed or walnut oil, which are very fragile and should not be cooked) and therefore rehabilitate frying, which is rather good news.

Its ease of absorption through the intestines and then use by the liver makes it a product of choice for people who want to implement a ketogenic (low-carb) diet. The latter aims to allow the body to produce its own energy without depending on external inputs of glucose. A metabolic mechanism that occurs naturally during a fast. Producing the same effects, without stopping eating: here is another paradox which makes the success of this oil.

Coconut oil is also a real asset for vegans / vegans (food without animal products and by-products) because it is a perfect substitute for butter: it is thus possible to make pastries or pies too easily than using butter.

Does a diet with coconut oil make you lose weight?

In the case of a balanced diet, without excess calories, coconut oil is credited with the ability to increase the activity of cells - hence the expenditure of energy - to assimilate food. This principle is called thermogenesis. Each food induces a different one. Thus, proteins increase it, which explains, among other things, that meat often occupies a prominent place in a diet. Coconut oil seems to burn more calories than any other source of fat.

However, few studies confirm that it helps to lose weight. Only a 2003 Canadian study reported a loss of 500 grams after one month of consumption, with stabilization of thermogenesis after 28 days. In summary, if coconut oil increases the caloric expenditure of the body, its effect only lasts for a month, after which time the body gets used to it and stops losing weight.

The lawyer

Rich in vitamins A, B, C, D, E and K, avocado oil has great antioxidant power and can help you control your cholesterol. In addition, its high content of vitamins, particularly E, promotes transit.

It is a rare oil, quite smooth with very sweet notes on the palate. When produced well, it offers a delicate flavor of fresh avocado. Avocado oil enhances salads and other raw vegetables as much as it enhances grilled fish.

It also has a highly desirable quality: its smoke point is high. This means that it does not degrade when heated to a high temperature.

It can reach 250 ° C while retaining its benefits. It is therefore ideal for cooking over high heat and for frying.


The nutritional benefits of borage oil are numerous: it is rich in polyunsaturated fatty acids and vitamins A, D, E and K. It is indicated to support blood circulation and to ward off elevations in cholesterol. Its vitamin cocktail is of immune interest. Finally, the association borage and evening primrose helps to regulate the hormonal system.

Borage oil is one of the few oils - along with evening primrose oil - to contain such an amount of gamma-linolenic acid (Omega 6). It also offers the particularity of containing a little omega 3 and a good proportion of vitamin E.

Combined with a balanced diet, borage oil is an undeniable ally for your health.

It is essentially: Immuno-stimulating, anti-inflammatory, regulator of the cardiovascular system, hypocholesterolemic, anti-platelet aggregation, regulator of the rate of triglycerides, regulator of the hormonal system, harmonizing of the nervous system.

Wheat germ

Rich in vitamins A, D, E and K, wheat germ oil promotes cell growth and oxygenation for effective protection of heart and nerve functions. It is therefore recommended for pregnant women, breastfeeding women and during infancy.

Also rich in vitamin B1, B2, B3, B6, F, essential fatty acids, proteins and minerals, it thus represents a very precious source of nutrients for the body. With a delicate aroma and a pleasant nutty flavor, wheat germ oil is used more as a food supplement than as a seasoning oil for cooking. The main nutritional advantage of this oil is its high vitamin E content: a single teaspoon of wheat germ oil can 100% cover ANC (Recommended Nutritional Intakes). Rich in antioxidants and unsaturated fatty acids (omega 6, omega 3), wheat germ oil also helps prevent cardiovascular disease. It contains phytosterols which help reduce bad cholesterol levels.

However, you should know that wheat germ contains gluten. The intolerant to this protein cannot therefore consume it. Ingesting gluten can cause certain symptoms in people with celiac disease. The treatment of gluten intolerance consists of completely excluding this protein from the diet. Yet the gluten-free diet is often poorly nutritious, especially for people who don't have celiac disease. Gluten-free foods are of low nutritional value poor in vitamins and minerals, and can thus lead to weight loss, but also to some nutritional deficiencies.