Moon Wellness and Superfoods - Healthy Oils
Hi, it’s Keiko.
Moon Wellness is a lifestyle which incorporates the energy and rhythm of the Moon to help you live a healthy life full of good fortune, both physically and mentally.
It goes without saying that our bodies require a well-balanced diet and moderate exercise, and one of the most important things we need to be aware about is food.
In today’s Moon Wellness Practical Course, I would like to introduce you to superfoods, which are really easy to introduce into our diets, and help promote health and boost the immune system.
What are Superfoods?
Superfoods are mainly plant-derived foods that contain higher quantities of essential nutrients, such as vitamins, minerals, and healthier ingredients than regular foods.
In today’s article I will share with you some useful information about edible oils. In particular I will point out which oils are good for you and some ways to use them by unraveling the facts about the ‘fatty acids’ and ‘nutrients’ contained in various oils.
CONTENTS
What is fatty acid?
Different types of fatty acids and types of oil
What oils are good for your body?
Healthy components in oil
WHAT IS FATTY ACID?
Fatty acids contained in oil serve as a source of energy when they enter the body, and are also important components of the membranes of the cells that make up our bodies. There are two main types of fatty acids: unsaturated and saturated. Vegetable oils are unsaturated fatty acids, and animal oils are saturated fatty acids.
DIFFERENT TYPES OF FATTY ACIDS AND TYPES OF OIL
In order to determine which of the many types of oils is best for you and your family, it’s a good idea to learn about fatty acids. Below is a chart which lists different types of fatty acids and oils that contain a high percentage of them, focusing on vegetable oils that are considered to be healthy.
Unsaturated Fatty Acids
(Hard to solidify at room temperature)
Multivalent insatiable fatty acids
(Can’t be produced by the body)
Monounsaturated fatty acids
(Can be made in the body)
Omega-3 Fatty Acids
Omega-6 Fatty Acids
Omega-9 Fatty Acids
Alpha-linolenic acid (ALA)
Linoleic acid
Arachidonic acid
Oleic acid
Essential fatty acid. Good for improving brain function and preventing arteriosclerosis.
Easily oxidized.
Essential fatty acid. It is said to lower cholesterol in the blood.
Easily oxidized.
Cognitive function improvement effect. As a fatty acid essential for infant brain development, it is also found in breast milk.
It is said to lower the concentration of bad cholesterol.
Hard to oxidize.
Linseed Oil
Perilla Oil
Corn Oil
Soybean Oil
Grapeseed Oil
Fish-liver Oil
Olive Oil
Brown Rice Oil
Rapeseed Oil
Sunflower Oil
(High Oleic)
Incidentally, sesame oil contains almost half linoleic acid (Omega-6) and half oleic acid (Omega 9).
WHAT OILS ARE GOOD FOR YOUR BODY?
Among the oils that are good for you are those that contain Omega-3 fatty acids. Since perilla oil and linseed oil are sensitive to heat, it’s best to use them as dressings or pour them over natto (fermented soy-beans) or tofu. One to two spoonfuls daily is considered an appropriate amount.
The next best oils for the body are those that contain Omega-9 fatty acids. Since they are resistant to heat, they can be used for frying and deep frying. Be sure to use only moderate amounts.
You should be careful not to consume too many Omega-6 fatty acids. They are easily oxidized and are said to damage nerve cells.
On the contrary, oils that cause the body to age are called “trans-fatty acids.” They are found in large quantities in foods such as margarine, confectionary products, and processed foods. Food labels that contain references to “shortening,” “fat spread,” or “processed oils and fats” may contain high levels of trans-fatty acids.
HEALTHY COMPONENTS IN OIL
Plant sterols
They are said to suppress the absorption of cholesterol and lower blood cholesterol.
Found in: brown rice oil, rapeseed oil, corn oil
Sesame lignan
It has antioxidant properties and is said to lower blood cholesterol.
Found in: Sesame oil
Vitamin E
It is said to improve blood flow and have antioxidant properties.
Found in: Sunflower oil, brown rice oil
Polyphenol
It is said to suppress the absorption of neutral fat, inhibit oxidation in the blood, and prevent arteriosclerosis.
Found in: Olive oil
Gamma oryzanol
It is said to regulate the autonomic nervous system, lower blood cholesterol, and have a skin-beautifying effect.
Found in: Brown rice oil
Oil is also an important food for constructing cell membranes, so rather than unnecessarily cutting oil from your diet, choose good quality oil and take it in proper amounts to build a healthy body.