However, there are many edible oils on the market. Why do some people have a soft spot for peanut oil?
What is the nutritional value of peanut oil?
Peanut oil is an edible vegetable oil, which contains a variety of essential fatty acids (about 80% unsaturated fatty acids and 20% saturated fatty acids), such as linoleic acid, linolenic acid and arachidonic acid. In addition, peanut oil contains calcium, iron, zinc, magnesium, sodium, phosphorus and other essential elements for human body. Although the content is not high, there are many kinds and comprehensive supply.
Next, Brother Chao unveils the mystery of peanut oil for you.
Nutritional value of peanut oil
Peanut oil, also called fruit oil. According to historical records, peanuts began to be used as oil crops around the Song and Yuan Dynasties. In the Qing Dynasty, peanut oil, as an edible oil, began to appear in the daily diet of China residents.
Peanut oil is light yellow or dark yellow, with bright and transparent color and unique fragrance of peanuts. It is a good partner for cooking dishes, which can improve the flavor of food and provide certain nutrition for human body.
Peanut oil is also an edible vegetable oil, which contains a variety of essential fatty acids (unsaturated fatty acids account for about 80% and saturated fatty acids account for about 20%), such as linoleic acid, linolenic acid and arachidonic acid.
In addition, peanut oil contains calcium, iron, zinc, magnesium, sodium, phosphorus and other essential elements for human body. Although the content is not high, there are many kinds and comprehensive supply. [3]
It's hard to say clearly, let the data speak for itself.
What does peanut oil do?
1. Suitable for people to supplement zinc.
As we all know, zinc is an essential element for human growth, which is beneficial to children's brain development and delays the brain decline of middle-aged and elderly people.
100g peanut oil contains 8.48mg of zinc. According to the research of Chinese Academy of Preventive Medicine, the zinc content of peanut oil is 37 times that of salad oil, 0/6 times that of rapeseed oil and 7 times that of soybean oil. [3-4]
It can be seen that peanut oil is a vegetable oil with high zinc content. Adding proper amount of peanut oil during cooking is beneficial to daily zinc supplementation.
According to the reference intake of dietary nutrients for China residents, the recommended daily intake of zinc for adult males is 15.0mg. [3]
If zinc is only supplemented by peanut oil, it is equivalent to taking 176.89g peanut oil every day. At the same time, the human body will consume 74.40 mg of vitamin E, and the suitable daily intake of vitamin E for adults is 1.4 mg, which seriously exceeds this index. If the long-term intake exceeds this index, it may have toxic and side effects.
Peanut oil is a high-calorie and high-fat food. In daily life, the intake of peanut oil should be reasonably controlled, especially for middle-aged and elderly friends such as hyperlipidemia, obesity and diabetes.
2. Prevention of cardiovascular and cerebrovascular diseases
Cardiovascular and cerebrovascular diseases are collectively referred to as cardiovascular and cerebrovascular diseases, and generally refer to ischemic or hemorrhagic diseases of the heart, brain and whole body caused by hyperlipidemia, blood viscosity, atherosclerosis and hypertension.
Some nutrition experts have found that peanut oil contains three health-care components beneficial to cardiovascular and cerebrovascular diseases: resveratrol, β -sitosterol and rich monounsaturated fatty acids (according to the experimental determination, monounsaturated fatty acids in peanut oil are as high as 48.98%). Monounsaturated fatty acids help to reduce serum total cholesterol and low and low density lipoprotein cholesterol levels [4]).
Experiments have proved that these substances are chemopreventive agents for tumor diseases, and have the functions of reducing platelet aggregation, preventing and treating arteriosclerosis and cardiovascular and cerebrovascular diseases. [2]
Taking resveratrol as an example, experiments have proved that feeding resveratrol to white rabbits at a dose of about 4 mg/kg d for 5 weeks can inhibit the abnormal proliferation of injured artery intima [5].
Compared with people, to achieve the same effect, the actual dose of resveratrol will double that of white rabbits. Then for a 60kg adult, the dose of resveratrol should reach at least 240mg/d (that is, 0.24g/d) to achieve this effect.
The mass fraction of resveratrol in peanut oil is 2.0%, that is, 100g peanut oil contains 2g resveratrol, that is, 12g peanut oil needs to be eaten. At the same time, you also eat nearly 12g of fat. Peanut oil is just a seasoning, not a staple food, and it has consumed so much fat and energy. When cooking, you should distinguish between the main and auxiliary, and weigh the amount of oil used.
Although peanut oil is an ideal edible oil for middle-aged and elderly people, a reasonable and balanced diet is necessary. Doing more exercise and keeping regular will also help.
abstract
The nutritional value of peanut oil is very attractive, but everyone should also pay attention to the balance of oil use. Don't always use a single cooking oil. Balance is king.
The amount of oil used should also be controlled. After all, peanut oil is only used as a seasoning oil. When cooking dishes, proper addition can better play its coordinating role and add flavor and nutrition to dishes.
Tips for talking and eating
Peanut oil should be sealed and stored in a dark, low-temperature and relatively dry place.
If it is left for a long time or stored improperly, the fatty acids in peanut oil will be destroyed by oxidation, resulting in rancidity. Peanut oil is absolutely unfit to eat at this time.