The importance of fats in nutrition

    Despite its bad reputation, fats, and especially vegetable oils, it should be part of your diet. Fats and oils can strengthen your proper immune system and are also necessary for the absorption of fat soluble vitamins A, D, E and K. They can also improve the absorption of beta-carotene and lycopene, natural antioxidants that protect you from diseases.

    At the University of Ohio (USA) a study on the nutritional contribution of the seasonings that are added to the salad was made. three different dressings each containing 0, 6 and 28 grams of fat were used. The fat that had not contributed to that worst absorb nutrients from the salad. The absorption was slightly higher among those who ate salad with low fat dressing, and improved considerably from those to whom the dressing 28 grams of fat served: using healthy oils in your diet your body better absorb nutrients and your overall health will benefit.

    As always, the key is moderation. This is not adding oil measureless all your stews or eat it all the time, but certain amount each day is necessary for your health. A daily, not be a total of 180-270 calories from fat (having fried foods, stews, etc.).

To cook

    If you want the oil enhances the flavor of what you're cooking, choose the sesame oil, walnut oil or extra virgin olive oil, all very aromatic, or try any seasoned with garlic, basil or rosemary oil.

    If you're looking for is-not modify the taste- opposite effect, for example when preparing desserts, sunflower oil or refined olive elections will be more successful, as both have a mild flavor.

THE HEAT RESISTANT
The effect of temperature on the different oils helps us know what is best for cooking.

    Olive oil: is a monounsaturated fatty acid. That is, only having an unsaturated bond. This gives some stability versus temperature, and does not oxidize until a high gradation. It is therefore best suited for cooking. That does not mean you agree monitor the temperature reached and the time of use.

    Seed oils: sunflower, soy, sesame, etc. They have a high percentage of polyunsaturated fatty acids. These fatty acids are very beneficial to health, provided it does not become rancid. But the fact that polyunsaturated makes them very unstable. In other words, they are very prone to oxidation, and heat is one factor that accelerates the oxidation. Therefore, they are more suitable for cold consume oils, but not for cooking, and even less for use in repeated frying.