OLIVE, SUNFLOWER, OR AMARANTH OIL?

Автор - | 29.03.2019

Squalene is the most valuable substance in amaranth oil. Some types of amaranth oil contain about it in an amount up to 8%. Oil with a high content of squalene is more often used in cosmetology, it is often used for medical purposes (both externally and internally). But in the daily diet it is usually recommended to use oil with 5-6% squalene (although variants are possible here). The main thing is to know the purpose for which amaranth oil is introduced into the diet. If you need to clean up the internal organs, you should choose an oil with a higher content of this substance (however, you should not take seven or eight percent if you are going to use it regularly and in large quantities). If the only question is how to fill up a salad for a change, then it is better to buy amaranth oil with 5% squalene. Can be found more concentrated and diluted. There is oil even with 1% squalene: it is equivalent to olive oil in its content. But in other respects it is more useful.

We continue the cycle on the nutritional value of amaranth with the story about the detailed composition of amaranth oil and its comparative characteristic with other oils, most common in cooking (olive and sunflower). For information on what substances are contained in the seeds of amaranth, read the article “Deciphering the nutritional value of amaranth cereals.” And how fresh and boiled amaranth leaves are, you can evaluate (and count to the gram) the articles “Preparing a diet with fresh amaranth leaves” and “On the nutritional value of boiled amaranth leaves”, respectively.

The concept of nutritional value includes energy value and biological value. The first means how many calories a person can get from a certain amount of product, that is, how much the product will provide it with energy. The second shows what substances the body needs for full functioning, are contained in the product, that is, how useful it is for humans. For example, it often happens that the energy value of a product is quite high, but it contains almost no useful substances (this applies to many semi-finished products, factory-made confectionery, etc.). It happens and vice versa: for example, herbs, greens are very low-calorie foods, but they contain a large amount of vitamins and sometimes minerals (the same leaves of amaranth, in which a huge amount of vitamin K, a lot of vitamin C, there are vitamins of group B and others).

Energy value of amaranth oil
Usually, a certain amount of the product is used to demonstrate the nutritional value – 100 g. Sometimes for convenience a different amount (50 g, 200 g, a tablespoon, 200-ml cup, etc.) may be taken, but in this case it will be convenient to operate with a standard amount . For understanding:

  • about 5 g of amaranth oil are placed in one teaspoon;
  • in one tablespoon – 17 g;
  • in 1 cup about 230 g

100 g of ordinary pressed amaranth oil has 711 calories. This is slightly less than other popular vegetable oils. For example, in 100 g of olive oil there are 884 calories, in 100 g of sunflower it is almost the same – 899. This is if we consider full, not processed 426_478ab7946dbea9f27daf1a639c52c9-0termically or chemically undiluted oils. It is such recommended to eat. The caloric content of the processed amaranth, as well as that of another oil, may be lower, but the probability that the percentage of nutrients will fall with it is very high.

Calories are provided by fats, proteins and carbohydrates. In this case, almost all calories are on the balance of fat. Fats in 100 g of amaranth oil are one and a half times the daily need of an adult woman for them, which is why it is recommended to use amaranth oil with caution (like all other oils, both vegetable and animal). The standard rate in the diet is about 2 tablespoons per day.

The biological value of amaranth oil
Amaranth oil contains a number of fatty acids, micro- and macroelements, vitamins and other substances that support the cardiovascular, nervous systems, are necessary for the proper functioning of the endocrine system and kidneys, are involved in the synthesis of substances that are needed to support the musculoskeletal system, skin, hair and nails, as well as ensure the full operation of the body’s natural defense.

Fat
In medical and nutritional practices are called triglycerides. 100 g of amaranth oil contains 78 g of fat. They are divided into saturated, monounsaturated and polyunsaturated, and unsaturated fats are considered more useful. Amaranth oil is rich in all types of fatty acids, which pulznye-svojstva-produkta-1 makes it more valuable than olive or sunflower. In sunflower, for example, monounsaturated fats are completely absent, and in olive oil there is no about a third of the fatty acids contained in amaranth oil. Of the saturated fatty acids it contains the following:

  • myristic – 0.14% of the total amount of all fatty acids;
  • pentadecanoic – 0.15% of the total;
  • palmitic – 19.19%;
  • margarine – 1.05%;
  • stearic – 3.38%.

The benefits of saturated fat in amaranth oil

Palmitic acid, for example, is found in large quantities in human breast milk. First of all, it gives all the newborn fats. As for stearic, this is one of the most active lipids, that is, it is, in particular, that nourishes skin cells, including hair follicles, and so on.

From monounsaturated in amaranth oil such fatty acids are registered:

  • palmitoleic in the amount of 0.13% of the total share of all fats;
  • oleic – 22.64% of the total amount of fat (it is the second in the amount in this oil after linoleic oil);
  • nervorovaya – 0.43% of the total.

The benefits of monounsaturated fats in amaranth oil

Here it is worth paying attention to oleic acid. This is one of the fats that actively acts on the walls of blood vessels, strengthening them and providing the necessary tone. At observance of the daily norm of consumption of fats supports cardiovascular system as a whole. If non-compliance with the norm, as well as all kinds of fats, this acid leads to metabolic syndrome and obesity, which negatively affects the work of the heart.

The most important for the body fatty acids are polyunsaturated. They are distributed in amaranth oil as follows:

  • linoleic in the amount of 49.89% of the total share of all fats;
  • gamma-linolenic (omega-6) – 0.35% of the total;
  • alpha-linolenic (omega-3) – 1.01% of the total;
  • arachidonic – 0.16%;
  • eicogenous – 1.04%;
  • docosane (behenic) – 0.32%;
  • tetracosanoic – 0.05%;
  • Proven (omega-3) – 0.07% of the total mass.

The benefits of polyunsaturated fats in amaranth oil

Linoleic acid is one of the main values ​​in amaranth oil. It is she (including linolenic omega-3 and omega-6) that provides the growth of muscle cells. These same acids provide fats with the immune system, are involved in the development of white blood cells – protective cells that fight against infections and viruses that have entered the body (for more on white blood cells, see the article “Winter without colds with amaranth. Part 2. Helping the immune system from the outside”).

Interesting! Due to the fact that of all fats in amaranth oil contains mainly linoleic and linolenic fatty acids, it is considered the best in diets designed for weight loss. Since fats need to be consumed in any case, every person losing weight is better to ensure their daily rate of linoleic and omega-3 and omega-6 fats.

Sunflower oil loses much to amaranth due to the absence of linolenic and omega-3, omega-6 acids in it. Olive contains linoleic, but omega-3 and omega-6 fatty acids in it are found in fewer quantities than in amaranth.

Squalene
Contained in the usual extruded amaranth oil in the amount of 5.9 g. A higher percentage (7-8) is achieved using other oil technologies. In particular, therefore, it is recommended to eat oil with a 5-6 percent content of squalene.

Vitamins
Amaranth oil is rich in vitamin E, vitamin C, it has vitamin A and vitamins of group B. Due to the presence of vitamins A and B, it wins over olive and sunflower.

As for vitamin E, its amount per 100 g of pressed amaranth oil even slightly exceeds the daily human need: the content of this vitamin is 690 mg. Vitamin E belongs to the category of tocopherols and is distributed in amaranth oil as follows:

  • alpha-tocopherols in 100 g of oil 136 mg;
  • beta and gamma tocopherols – 546 mg;
  • delta-tocopherol – 8 mg.

Vitamin A vitamin A is little in amaranth oil, but all 0.5 mg of this vitamin per 100 g of oil is beta-carotene. Beta-carotene is one of the main natural antioxidants. In addition, he is involved in the regulation of cholesterol and, according to some observations, reduces the risk of cancer cells.

In addition to vitamin E, 100 g of amaranth oil contains such vitamins:

  • vitamin C in the amount of 4.2 mg;
  • Vitamin B1 (thiamine) in the amount of 0.12 mg;
  • vitamin B2 (riboflavin) – 0.2 mg;
  • Vitamin B5 (pantothenic acid) – 1.46 mg;
  • Vitamin B6 (pyridoxine) – 0.59 mg;
  • Vitamin B9 (folate) – 82 micrograms;
  • Vitamin PP (as a niacin equivalent) – 0.92 mg;
  • Vitamin PP (niacin) – 3.94 mg.

In addition, in amaranth oil there is a vitamin-like substance – choline (it is also vitamin B4). Contained in an amount of 69.8 mcg.

Minerals
Amaranth is one of the most resistant plants, which retains all macro- and microelements in almost any form. They remain in the boiled, steamed seeds, and in the leaves, including boiled or poured with boiling water, and in oil. Moreover, the oil becomes actually a concentrate of minerals contained in this plant, due to the absence of solid matter. From macronutrients in amaranth oil contains the following:

  • potassium in the amount of 508 mg;
  • calcium – 159 mg;
  • magnesium – 248 mg;
  • sodium in the amount of 4 mg;
  • phosphorus – 557 mg.

Trace elements are also fully preserved:

  • iron – 7.61 mg;
  • manganese – 3.33 mg;
  • copper – 0.53 mg;
  • selenium – 18.7 mcg;
  • Zinc – 2.87 mg.

Sunflower oil loses much to amaranth: there are no minerals in it, except for 2 mg of phosphorus per 100 g of product. The olive picture is better: it contains iron, potassium and calcium, but the last two elements are in the amount of 1 mg per 100 g of the product, which even does not reach 1% of the daily dose.

Phytosterols
Substances that are not found in any other amaranth product other than oil. In fact, phytosterols are a sterol of plant origin. It has almost all of its properties, but in this case it is important to influence cholesterol levels. If you use cholesterol-containing foods with phytosterols, the latter will partially interfere with the absorption of cholesterol in the intestine. If you do it regularly, then the level of cholesterol in the blood will be restored to the required level of the body and will be stably at this level.

Phytosterols in 100 g of amaranth oil – 2 g. In sunflower oil they are absent, in olive oil – there is.

Recommendations on the use of amaranth oil in food
First you need to determine what effect you expect from amaranth oil. Depending on this, it is worth deciding with which dishes it can be consumed.

For example, if the goal is to lose weight, then the value of amaranth oil will be for you in fats, squalene and phytosterols. In this case, the menu should be made in such a way that all or at least most of the cholesterol-containing products are eaten at the same meal as amaranth oil, or get_img directly with it. You also need to limit the daily rate of predominantly fat from amaranth oil, and not thermally processed (in other words, you need to eat butter with salads and other dishes that can be filled with butter after cooking, and do not use any other fats).

It also does not make sense to bake with amaranth oil, for example, potato-onion pies, fry any food, boil, etc., if you want to support the immune system with it. Some of the essential vitamins, including the most beneficial for immunity, vitamin C and beta-carotene, will disappear. Fats and minerals, of course, are also needed for the stable functioning of the immune system, but they cannot fully support it.

And if the goal is to stabilize the level of macro- and microelements, then amaranth oil can be used at any stage of cooking hot dishes. Minerals will not disappear anywhere. True, here it is worth not to forget about the nutritional value of directly those dishes that you cook.

If you decide to use amaranth oil for medical purposes, it is best to do it on an empty stomach. Even if you want to eat, be patient for at least half an hour until the oil is absorbed. Many people want to drink the oil with water or unsweetened tea so that there is no “fatty taste” in the mouth. Smack, of course, unpleasant, but if the oil to drink, its use does not make sense. Water, like other liquids, will simply wash away most of the oil from the stomach.

Note! If you are treating a particular disease, be sure to create a diet that contains products that will help achieve recovery. The erratic menu levels the effect of amaranth oil. In addition, there is a high probability that the initial cause of the disease was the use of certain substances in the wrong amount. If the diet has not changed since then, the disease will progress, and amaranth oil can only slow down or slightly delay its development.

Actually, most diseases are initially caused by either a shortage of a substance, or an excess, or its presence in the body as such (in the latter case, these are toxins). Unfortunately, the treatment of these diseases is not always eliminated with the help of replenishing the necessary substance or washing out the unnecessary. But maintaining biochemical balance helps to avoid dozens of diseases and hundreds of subtle violations, which can later become the causes of the disease. Watch what you eat, evaluate the nutritional value – and be healthy with the help of nature!

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