Categories: Oils

Benefits of vegetable oil and side effects

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Discover the shocking health benefits of vegetable oil and side effects.

Vegetable oil is obtained from natural sources and can promote cardiovascular health, as long as it is in moderate amounts.

Vegetable oil is the one that we usually know as food consumption oil, destined for the elaboration of certain products or to obtain certain organoleptic characteristics.Shocking health benefits of vegetable oil


In the following article, we will delve into vegetable oils, their properties, benefits and which of all can be considered the best.

What is vegetable oil?

Vegetable oil is a substance obtained from seeds or fruits, being oleaginous or lipidic and containing triglycerides and free fatty acids.

They are usually of natural origin and to obtain them there is an extraction process that allows the appearance of vegetable oil, either through pressing or through solvents.


In addition to the above, vegetable oil has certain organoleptic characteristics that allow the determination of its quality, based on its standardization or in comparison to others of a different nature.

Its density, viscosity, behavior at low and high temperatures, smoke point, stability, and contamination are evaluated.

To highlight: Vegetable oil does not have a boiling point, so when it reaches a certain temperature, what is known as the smoke point appears, a temperature at which its flammability occurs and begins to smoke and burn.

Nutrition facts of vegetable oil

Vegetable oil, being a natural and food product, contains an important nutritional contribution. It will be mentioned below to allow its knowledge and use:

1. Vitamins and minerals

Depending on the nature of the vegetable oil, there is a greater or lesser concentration of this type of micronutrients, with vitamin E, A, and K being among the most common elements and compounds.

You should know: Vegetable oil is very useful to serve as a vehicle for fat-soluble vitamins and some minerals.


2. Other compounds

Vegetable oil is also characterized by having compounds such as omega 3 fatty acids and saturated, monounsaturated, and polyunsaturated fats, as well as triglycerides and antioxidants, always depending on the nature of its origin.

Health benefits of vegetable oil

Vegetable oil, contrary to belief, has a wide variety of benefits to bring to the body, as long as it is in moderate amounts. They will be mentioned and explained below, thus allowing their recognition and benefit:

1. Benefits of vegetable oil for cardiovascular health

There are medical studies that have linked the presence of vegetable oils with the reduction of the risk of cardiovascular diseases.

This is due to the platelet aggregation produced by the consumption of these substances, thus producing a preventive effect, especially in cases of atherosclerosis and other types of cardiovascular disorders.

2. Benefits of vegetable oil for cholesterol

The polyunsaturated fats present in vegetable oils are directly related to a decrease in the risk of cardiovascular diseases, but also significant reductions in cholesterol levels

Note: The above was verified in a study carried out, in which in a selected and controlled group, saturated fats were substituted for vegetable oils in their diet.


3. Decreases oxidative damage

Its antioxidant capacity is due to the reduction in the number of free radicals, being responsible for the protection of cell membranes and thus preventing the appearance of possible diseases.

To highlight: Vitamin A and E, present in vegetable oil in significant quantities, are part of the group of vitamins with antioxidant capacity, which allows vegetable oils to reduce oxidative damage in the body.

4. Benefits of vegetable oil for cancer

The use of vegetable oil has shown through scientific studies, a significant reduction in the risk of developing some types of cancer, mainly, if the oil added to the diet is olive oil.


Its antioxidant activity is the main responsible for the decrease in the degradation of the organism, also reducing the propagation and decomposition of autoxidation processes.

5. Improves the taste of food

One of the gastronomic uses that are given to vegetable oil is its ability to improve the flavor of certain foods, allowing them to be deepened or certain characteristics to be highlighted. Everything will depend on the vegetable oil used.

Best vegetable oil to choose

Vegetable oils have a wide variety, highlighting great differences between them that start from the nature of their origin.


We will mention below, the main ones to be able to define criteria which is the best and most recommended for each consumer and for their different applications:

1. Extra virgin olive oil

Olive oil is obtained from the olive, through a mechanical and physical process, usually pressing. Its concentration of fatty acids can vary depending on the variety used, the soil, and the climate.

Note: It contains an important nutritional contribution and is potentially considered the healthiest of all its variables, in addition to providing characteristic flavors and important health benefits.

2. Soybean oil

Soybean vegetable oil is the most produced and consumed worldwide, surpassing even palm and sunflower oil. Its extraction process is through a solvent and can be later refined or not.

To highlight:  It is used on a large scale in the gastronomic area, containing omega 3 and omega 6, without cholesterol and with a large amount of protein.

3. Canola oil

The canola oil comes from a variety of seeds, with a favorable fatty acid composition. It is characterized by having a very light texture and flavor, making it useful for its application in recipes of all kinds.


Note: It has a high tolerance to heat and is usually one of the most economically accessible.

4. Coconut oil

Coconut oil has many features, primarily organoleptic, quite peculiar. It is obtained by pressing the pulp of the fruit, which contains more than 60% oil in its composition.

You should know: Coconut oil has a unique combination of fatty acids, which allow great benefits in the health of consumers and has a high decomposition temperature (smoke point), compared to other vegetable oils.

5. Sunflower oil

Sunflower oil comes from the seed of the plant that bears the same name. Obtaining the oil is through a grinding and heating process, where a solvent is subsequently applied and clarified.

Contains triglycerides and fatty acids, mostly polyunsaturated, and contributions of vitamin E.

Side effects of vegetable oil

The indiscriminate and repetitive consumption of vegetable oil causes an increase in the levels of triglycerides and cholesterol in our body, which brings consequences and alterations, as well as a greater risk of suffering from cardiovascular disorders.


Important: Vegetable oil can have many benefits and care, as long as there is a control of what is known as a dose-response since it is exposed to the risks of the caloric content provided and the increased chances of developing overweight and obesity.

Key Findings

Vegetable oils are obtained from natural sources, through extraction processes, be they physical or chemical.

There are different origins and each one has different physicochemical and organoleptic characteristics.

Vegetable oil is capable of promoting cardiovascular health, as long as it is in moderate and appropriate amounts, without excesses.

It even controls cholesterol levels in the body and confers antioxidant properties.

It is important to avoid consuming oxidized oils because they cause greater damage to the cells of our body. They should be kept in dark places while not in use.


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