Monounsaturated
The oleic acid is the ingredient represented for monounsaturated fat and work to prevent hardening of the arteries, heartburn, gastric hyperacidity, constipation, aging etc. And the oleic acid has a feature that it is not easy to be oxidized in the body. It is said that the olive oil has the highest oleic acid in all salad oil, and the best digestion and absorption.
Polyunsaturated
The linoleic acid is the ingredient represented for polyunsaturated fat. But the linoleic acid has big problem that it is easy to oxidized in the body. If you get excess linoleic acid, it causes fat peroxide in the body, and a cancer. Today, the reliable research says that to get excess linoleic acid promotes
the lung cancer, breast cancer, large intestine cancer and prostate cancer.
The fish contain high DHA and EPA that is added into polyunsaturated fat.
DHA and EPA work to promote the growth of brain and body, and refresh the
blood.
Saturated
The saturated fat is added into the animal fat. For example, meats or dairy goods. If you get it too much, it causes high bad cholesterol and neutral fat, and hardening of the arteries.
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About linoleic acid
The standard quantity of an intake of the linoleic oil for a day is 1-2g. It is enough for 3 rice. So we take in the linoleic acid over 10 than the necessary quantity, the recent research says. It is said that the salad oil contains high linoleic acid is not good.
About ideal salad oil
Considering the circumstances mentioned above, high level of monounsaturated fat, and low level of polyunsaturated and saturated fat is the ideal oil, I think. By the table above, the olive oil and rapeseed oil have the ideal ratio of fats.
As I analyze the sunflower oil
The sunflower oil has low level of saturated fat (11%), so you are not easy to be fat to get it. However, the high polyunsaturated fat level (69%) says that it contains over enough linoleic acid level, and it causes surplus absorption of the linoleic acid, so I do not recommend that you use it for cooking.
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These fats has a work to change the cholesterol level.
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effect
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up the cholesterol level
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down the cholesterol level
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kind
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saturated
(It is normally added in the animal fat) |
Unsaturated
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（mono）
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（polyunsaturated）
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oleic acid
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EPA
DHA
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linoleic acid
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example
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beef suet, lard, butter
cheese, egg yolk, meats
cake, etc.
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olive oil
etc.
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tuna, mackerel
pilchard, yellowtail
etc.
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safflower oil
sunflower oil
etc.
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top
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