Canola oil comes from pressed canola seeds also known as oil rapeseeds. Both canola seeds and rapeseeds are belonged to the exactly same genus; however, the name canola (Canadian oilseed- low acid) is labeled for modified plant developed by Canadian researchers using traditional plant breeding methods to get rid of rapeseed’s undesirable qualities erucic acid and glucosinolates. Both rapeseed and canola plants are, therefore, belongs to the same genus of the crucifer family called Brassica, the large family of plants, which also includes turnip,mustard, Brussels sprouts, cabbage, kale, cauliflower, broccoli …etc.
Nutritional facts
- Canola oil is rich in energy; 100 g of oil provides 884 calories. However, its high ratio of mono-unsaturated fatty acids to saturated fatty acids makes it one of the healthy oil for consumption.
- It is one of the cooking oils with a high smoke point; 450 °F. This property can be employed in setting oil temperature while deep-frying food items. Canola oil has very good lipid profile. It has saturated, monounsaturated and polyunsaturated (SFA: MUFA: PUFA= 8: 61: 31) fats in healthy proportions. Cold-pressed oil is one of the stable cooking oil that has a very long shelf life.
Health benefits of canola oil
- Canola oil has unique health benefits than many other vegetable-oils and fast emerging as one of the healthiest oils in tandem with olive oil.
- Like olive oil, it is very low in saturated fats. It contains linoleic (omega-6) and α-linolenic acid (omega-3) essential fatty acids at 2:1 making it as one of the healthiest cooking oils at a ratio even better than olive oil.
- It has highest levels of plant sterols, especially β-sitosterol and campesterols. The “Foods containing at least 0.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Phyto-sterols competitively inhibit cholesterol absorption in the gut and thereby can reduce cholesterol levels by 10% to 15%.
- Canola oil is high in calories. However, its high-calorie content comes from better fats. It is especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) which constitutes about 61% of total fats that help to lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” in the blood. Research studies suggest that Mediterranean diet that is very rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
- The oil contains valuable amounts of anti-oxidant vitamin E, particularly gamma-tocopherol. 100 g fresh oil has 27.34 µg of α-tocopherol and 17.46 µg of α-tocopherol. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
- Being a vegetable source, it has very high levels of plant sterols, especially β-sitosterol. The “Foods containing at least 0.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Phyto-sterols competitively inhibit cholesterol absorption in the gut and thereby can reduce cholesterol levels by 10% to 15%.
- Canola oil has highest smoke point oil is also an ideal choice for deep frying because it can be heated to a higher temperature (smoke point -450 °F). This results in lower oil retention in the fried foods.
Omega-3 and omega-6 fatty acids are polyunsaturated fats and essential for the body. Essential fatty acids must be obtained from the diet, because the body is unable to make them. Omega-9 fatty acids are nonessential, because they are produced in the body. Polyunsaturated fats are considered healthy fats and should be used to replace unhealthy fats such as saturated and trans fats, which increase your risk of heart disease when consumed in excess amounts.
Omega-3
Omega-3 fatty acids reduce inflammation in the body and help prevent heart disease by lowering cholesterol and high blood pressure, according to the University of Maryland Medical Center. Risk for colorectal, prostate and breast cancer may also be reduced with a diet rich in omega-3 fatty acids, but more research is being done on this possible role. According to the Nutrition and Food Information Center, the daily recommended intake for omega-3 is different depending on age and gender. Infants between the ages of newborn to 12 months need 0.5 g per day. Children 1- to 3-years old should get at least 0.7 g, and those between 4 to 8 require 0.9 g daily. The DRIs for males include increasing omega-3 intakes to 1.2 g per day for males age 9 to 13 and 1.6 g daily for those 14-years-old and above. Females should have 1.0 g per day from ages 9 to 13 and 1.1 g for those 14 years and older. During pregnancy 1.4 g of omega-3 are recommended and 1.3 g while lactating.
Omega-6
Omega-6, also known as linoleic acid, is beneficial for nervous system growth and development and skin repair and it may prevent heart disease when eaten in moderation. The American Heart Association recommends consuming 5 to 10 percent of your total calories per day in omega-6 fatty acids. According to the Food and Nutrition Information Center, the daily recommended intake amount of omega-6 varies by age and gender. Infants 0 to 6 months require 4.4 g/day and infants 6 to 12 months need 4.6 g/day. Children from the age of 1 to 3 need 7 g, which increases to 10 g per day for children between 4 and 8. Males 9- to 13-years old need 12 g, those 14 to 18 require 16 g of omega-6, 19- to 50-year-olds need 17 g and males 51 years or older require 14 g per day. Recommendations for females are 10 g for ages 9 to 13, ages 14 to 18 need to consume 11 f daily, ages 19 to 50 require 12 g and ages 51 and above require 11 g per day. Females pregnant or lactating have increased needs for omega-6, requiring 13 g daily.
Sources of Omega-3 and Omega-6
Sources of omega-3 fatty acids include fatty fish such as salmon, tuna, mackerel, sardines and herring. The American Heart Association recommends consuming fish at least two times per week to reduce your risk of heart disease. Additionally, nuts, seeds and oils such walnuts, walnut oil, flaxseed, flaxseed oil, canola oil, pumpkin seeds and pumpkin seed oil are rich sources of omega-3 fatty acids. Your intake of omega-3 and omega-6 fatty acids will determine how much omega-9 your body needs to produce. Sources of omega-6 include seeds and nuts such as sunflower and flaxseeds, cashews, walnuts and almonds. Vegetable-based oils are also rich sources of omega-6, which include canola, sunflower and corn oil.