Olive oil, nuts and oily seeds PART 2
Another oil, more recommended than the sunflower oil, corn germ or soy, is rapeseed. Contains 50-65% monounsaturated fatty acids, mostly represented by the oleic acid. Polyunsaturated fatty acids, linoleic and linolenic are in proportion of 20 and 9% respectively. In ancient times, rapeseed oil was used in lamps for lighting. Only after the discovery of petrol and after it got cheaper, the rapeseed oil lamps were gone. The chemical industry used this oil with long and rich chain in protein for the manufacture of lubricants, cosmetics and soaps. Since 1974, when the type 00 variety is cultivated, which does not contain erucic acid (C22H42O2, a monounsaturated acid) began the extensive use of rapeseed oil in food,because it no longer has a bitter taste. Motorists know that rapeseed oil can be used as fuel in Diesel engines, being marketed under the name Biodiesel, which in Germany is found at 800 petrol stations.
However, to the extent that it’s possible, it would be preferable to use fats in their natural form, with all vitamins and antioxidant substances.
Pumpkin seed are part of the best sources of primary protein. Protein concentration in the pumpkin seed is very high, around 30%. It is a complete protein, with all the essential amino acids in satisfactory quantities. A handful of pumpkin seeds cover half of the daily protein requirement of a person of middle weight. Pumpkin seed are a good source of vitamins and minerals, especially zinc and iron. At the same weight, iron concentration is three times higher than in a steak.
Sesame seeds, with a protein content between 18 and 30%, having all the essential amino acids, are also a good source of fats. Contain 50% fats, consisting in equal proportions of monounsaturated oleic acid and polyunsaturated linoleic essential acid. In order to be digested, the sesame seeds must be crushed or milled before being consumed. Otherwise, they cross the digestive tube without being assimilated.
A feature of the sesame oil is the presence os SESAMINA, a lignin with 3 favorable actions that:
- decreases the cholesterol absorption in the intestine;
- increase the cholesterol excretion through feces;
- lowers the cholesterol synthesis in the liver.
Sesame is particularly rich in magnesium, zinc, calcium and iron. Calcium concentration is 20 times higher than in meat and 4 times higher than in milk.
Finally, an excellent source of monounsaturated fatty acids is avocado, which, nfortunately, is kind of expensive.
Repeatedly it was shown that alimentation fats can alter the lipid composition of the cell membranes. The changes in the phospholipids membrane composition can be an important factor in developing diabetes complications, such as neuropathy, cataracts and coronary artery disease.