What kind of oil is best for middle-aged people? Scientific oil selection guide
With the improvement of health awareness, the choice of edible oil has become the focus of middle-aged people. Hot discussions on the Internet in the past 10 days show that searches for "healthy oils" such as olive oil, camellia oil, and flaxseed oil have surged. This article will combine the latest data and nutritional perspectives to analyze the most suitable cooking oil choices for middle-aged people.
1. Core indicators for choosing edible oils for middle-aged people
| indicator | importance | ideal content |
|---|---|---|
| monounsaturated fatty acids | Lower bad cholesterol | ≥60% (excellent) |
| polyunsaturated fatty acids | Source of essential fatty acids | 20-30% |
| Saturated fatty acids | Need to limit intake | <10% |
| smoke point | High temperature stability | ≥180℃ |
| Vitamin E | antioxidant effect | ≥20mg/100g |
2. Comparison of nutritional components of popular edible oils
| oil species | monounsaturated fatty acids | polyunsaturated fatty acids | Saturated fatty acids | smoke point | Featured ingredients |
|---|---|---|---|---|---|
| extra virgin olive oil | 73% | 11% | 14% | 190℃ | Olive polyphenols |
| Camellia oil | 80% | 10% | 10% | 220℃ | Tea polyphenols |
| linseed oil | 21% | 73% | 9% | 107℃ | Omega-3 fatty acids |
| coconut oil | 6% | 2% | 86% | 177℃ | lauric acid |
| peanut oil | 49% | 33% | 18% | 230℃ | Resveratrol |
3. The best choice for different health needs
1.cardiovascular protection: Give priority to olive oil with high monounsaturated fatty acid content (20-30ml daily). Research shows that it can reduce the risk of coronary heart disease by 28%.
2.Sugar control needs: Camellia oil with flaxseed oil (3:1 ratio). The oleic acid of camellia oil can improve insulin sensitivity, and the alpha-linolenic acid of flaxseed oil can reduce inflammation.
3.brain health: Recommend the combination of perilla seed oil + walnut oil. The DHA precursor substance rich in both can promote the health of nerve cell membranes. It is recommended to take it 3 times a week.
4.Cooking style adaptation:
| cooking method | Recommended oil types | Usage suggestions |
|---|---|---|
| Cold salad | Flaxseed oil/perilla seed oil | avoid heating |
| Quick stir-fry | Camellia oil/Rice bran oil | Oil temperature≤180℃ |
| fry | High Oleic Peanut Oil | ≤200℃ |
4. The latest research data reveals
1. A 2024 Harvard University study shows that middle-aged people who use olive oil instead of butter for a long time have a 19% reduction in all-cause mortality.
2. Data from the Chinese Nutrition Society: The daily fat intake of middle-aged people should be controlled at 25-30g, of which saturated fatty acids are <10g.
3. The National Institutes of Health of Japan found that tea saponin in camellia oil has a unique anti-arteriosclerosis effect, and the effect is 40% higher than that of olive oil.
5. Practical suggestions
1.Diverse portfolio: It is recommended to prepare 3 types of oil (such as olive oil + camellia oil + linseed oil) and switch according to the cooking method.
2.Storage points: Flaxseed oil and other products need to be kept away from light and refrigerated, and should be used within 60 days after opening; olive oil is recommended to be packaged in dark glass bottles.
3.Be wary of marketing traps: Pay attention to the words "refining" and "blending", and give priority to a single oil type with cold pressing process.
4.Attention to special groups: Gallstone patients should reduce coconut oil intake, and gout patients are advised to increase the proportion of walnut oil.
Scientific oil use is an important part of health management for middle-aged people. Choosing the cooking oil that suits your needs, combined with a balanced diet, can lay a solid foundation for healthy aging. It is recommended to adjust the oil consumption strategy according to physical examination indicators every 6 months, so that edible oil can truly become a health booster.
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