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Oils |
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Lipid abnormalities |
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Oils rich in EFAs can be a healthy dietary supplement for those without enough body stores of EFs or who cannot get enough EFs from natural foods alone. 1-2 tbsp/day of an oil such as soybean usually supplies enough EFs for an average adult. Use the oils instead of butter: on potatoes, vegetables, salads, oatmeal, even breads.
It is important to select a good quality oil. Since pesticides dissolve and are concentrated in oils, an organic brand is best. Watch for rancidity; when the oil starts to go bad, it can form isomers (different chemical structures) that are not healthy and do not taste good. You will know an oil is rancid if it smells "off" or "fishy" or has a stronger flavor than usual. Buy oils that have been vacuum packed and stored in the refrigerated section of your local supermarket. Store bottles (even unopened) in your refrigerator or freezer.
Since PUFAs are unstable, you cannot use them to cook at high temperatures (frying, baking, etc). Instead, we recommend steaming or broiling your food and adding the oils afterwards, for flavor only. However, the oils can be used for microwave cooking if you so desire (microwaves cook food at 100 degrees).
Learn the truth behind the hype of the following healthy oils. We provide EF content, including the ratio of w3 to w6, information not usually listed on nutrition labels. We explain the benefits of different types of oils and who should consider using them.
borage
Conjugated Linoleic Acid (CLA)
evening primrose
fish oils and capsules
flax
soybean
walnut
wheatgerm
recipes: A few of our favorite ways to
enjoy these healthy and delicious oils. Send us your ideas!
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© 1998 Edward N. Siguel.
All rights reserved |
modified 1/15/00 |