August, 2019 | Life Health Fitness

Is Walnut Oil Healthy?

When it comes to oils, there are so many available options. Some are good for you and can help improve your heart health while others or not so good for you. Even if not edible, you can find other uses and benefits for the oil. But first, if you plan to use the oil for cooking, baking or splashing some on your salad you need to know if it will clog your arteries. As you know there is a very close relationship between the fats and oils in the food we love to eat and cardiovascular diseases such as stroke and heart attack. Some oils are better for you when not heated or when used for low temperature cooking.

Nut oils such as walnut oil has it place in the kitchen cabinet and medicine cabinet. However, you are here to find out if walnut oil is healthy.

Walnut oil is one of those oils that you don’t hear about very often. Most don’t use this oil in their day to day lives, but perhaps they should. Walnut oil is made from dried nuts, typically Persian walnuts. This is what gives it a very nutty scent and flavor. If it is good quality, it should be topaz in color. It is usually produced in either France, New Zealand, California, or Australia. The oil can be a bit on the expensive side, but if you use it properly, it should last a long time. Walnut oil has many uses that are not limited only to cooking. I know it can be challenging to keep up with all the different oils on your supermarket shelf But what you really want to know is if walnut oil is healthy?

How is Walnut Oil Made?

To make walnut oil, first, the nuts must be roasted to loosen the oil and enhance the flavor. Next, the nuts are cold-pressed in order to draw out the oil from them. You need five pounds of walnuts to make one liter of oil. The oil can be either unrefined or semi-refined, but most of the time, it is unrefined. You can do this process on your own with a walnut oil extraction machine, but beware. The extraction machine can be quite pricey, but they are well worth it in the long run. Nonetheless, walnut oil needs to be refrigerated and kept away from the light once opened. When exposed to light, the oil becomes rancid.

Refined vs. Unrefined

The difference in refined and unrefined oils, all depends on the process in which it is made. Unrefined oils are cold-pressed oils that have not been bleached or deodorized. While unrefined oils include oils such as raw, pure, virgin, or extra virgin oils. This is determined by how many times the materials were pressed to extract the oil. Extra virgin oil means that the oil was extracted after the first pressing. If your oil doesn’t taste like the product it was derived from, then you have a refined oil.

Nutritional Value

Walnut oil contains a large amount of omega-3 fats, which is one of the good kinds of fat. It is also rich in antioxidants. These two factors contribute to its viability in heart health and the prevention of cancer. Walnuts have also been known to improve brain function. Studies have shown that consistent consumption of walnut oil reduces the likelihood of Alzheimer’s disease. This is also linked to the notable presence of antioxidants in walnut oil. The potassium found in walnut oil has also been known to defend against hair loss, speeding up the process of hair growth. It also has plenty of vitamins such as vitamins B-1, B-2, B-3, and E. However, walnuts are among the most allergenic foods, so you should be sure that you are not allergic before consuming walnut oil.

Nutritional Facts

One tablespoon of walnut oil contains:
• Calories: 120
• Total Fat: 14g
• Saturated Fat: 1g
• Polyunsaturated Fat: 10g
• Monounsaturated Fat: 2g
• Trans Fat: 0g
• Sodium: 0mg
• Total Carb: 0g
• Protein: 0g

What is Walnut Oil Used For?

Walnut oil can be an excellent tool for cooking, but that isn’t all that it is suitable for. Here are a few uses that will encourage you to keep it in your home:

Cooking

We will start with the most apparent use for walnut oil. Walnut oil is excellent to use in cold sauces or to add a twist to certain desserts. It is also useful for adding flavor to fish or steak, as well as a nice pasta. Most of all, it is perfect for making salad dressings and vinaigrettes. However, be sure not to attempt to use it for frying. This will destroy the oils unique flavor.

Skin Care

Like most tree oils, walnut oil can do wonders for your skin. Walnut oil provides high levels of vitamins B-1, B-2, B-3, vitamin E, and niacin. This helps in enhancing the texture and quality of the skin. It also helps protect the skin from eczema. A few teaspoons a day should do the trick. Finally, the high levels of antioxidants in the walnut oil help to prevent the acceleration of the aging process. Why wouldn’t you want to postpone wrinkles?

Hair

Walnut oil also has anti-fungal properties. This makes it an excellent option for protecting the health of your scalp and relieving irritation. It adds shine to your hair and fights off dandruff. The potassium found in walnut oil has also been known to defend against hair loss, speeding up the process of hair growth.

Wood Finishing

Walnut oil has been traditionally used in France as a furniture polisher. This is because it is non-toxic and has a natural resistance to water and alcohol. After the surfaces have been cleaned and dusted, it is time to bring out the walnut oil. Use a brush or cloth, and your surface will be nicely polished.

Smoke Point

The smoke point (burning point) of an oil is the temperature in which the oil begins to smoke. This is an approximate number but is important to know because the oil becomes unhealthy somewhere around this number. When using walnut oil, you must be very wary of the smoking point. If you allow the oil to burn, it will ruin its flavor entirely. The smoking point of walnut oil depends on whether it is unrefined or refined. Either way, the smoking point is not very high, which is why walnut oil isn’t a suitable choice for high-temperature cooking. The smoking point of refined walnut oil is 400-degrees Fahrenheit, while the smoking point for unrefined walnut oil is 320-degrees Fahrenheit. However, you should keep in mind that most of the available walnut oil is unrefined. If you are planning on using oil for high-temperature cooking, you are better off using avocado or pecan oils.

Drying Time

When using walnut oil to polish wood, you must pay attention to the drying time. Typically, you want to let walnut oil layers dry for at least 24 hours between coats; longer if possible. If you need it to dry more quickly, then you can heat it in a pot less than one-third full until you begin to see fumes. However, it needs to be done carefully. If cooked too long the oil will become flammable.

Alternative to Walnut Oil

As stated, before walnut, oil can be quite expensive. So, if you don’t have any in your home, if you are allergic to nuts, or simply don’t like walnut oil, then there are alternatives that you can use in its place. Here are a few of your other options:

Olive Oil – Olive oil can be used as a substitute for walnut oil in most recipes. If you are using it in a recipe that requires high heat, then use regular or light olive oil. If not, then you should go for extra virgin olive oil. Extra virgin olive oil has a pleasant fruity taste to it.

Hazelnut Oil – Hazelnut oil is best used for cold dishes, just like walnut oil. So, if you are making a vinaigrette or dressing, then this is the way to go. It has a nutty taste that is similar to walnut oil, which makes it one of the best alternatives. Hazelnut oil is great for salads and pasta dishes.

Almond Oil – Almond oil is another nut oil that is rich with flavor and great for salads. Just like walnut oil, it is high in vitamin E. It is also great for desserts but doesn’t quite have the same effect as walnut oil. However, it does have a higher smoking point than walnut oil, so it can be used for recipes with a higher heat requirement.

Sunflower Oil – Sunflower oil has a much milder taste to it than walnut oil, so I wouldn’t count on it for flavor value. Like almond oil, it can be used for higher temperature cooking but is also good for cold dishes. It is high in vitamin E and low in saturated fat, which makes it an excellent alternative to walnut oil.

Is Walnut Oil Healthy?

Walnut oil is high in heart-healthy fats as well as antioxidants. It reduces the risk of heart disease and cancer. The oil can even be used for hair and skin treatment. Overall, it is safe to say that walnut oil is safe to consume but for cooking.

Health Benefits of Hazelnut Oils

Supermarket shelves are filled with different types of oil. Some with a hefty price tag and some are cheap. Not to mention virgin, refined, cold press and all the other fancy terms that makes the selection process very confusing. How do you know which ones are the healthy ones and which ones to avoid?

But did you notice that some of the same oils that you cook with you can also used as a part of your skin and hair care routine. For example, coconut oil can be eaten and also slathered all over your body from head to toe. Hazelnut oil can be used in the same. The health benefits of hazelnut oil is similar to coconut oil. You can nourish your body from inside and outside with hazelnut oil. If you want to keep you cholesterol level in check you must read the labels to get the low down on the fat content in the oil.

Where is Hazelnut Grown?

Hazelnut oil is extracted from the hazelnut by a press machine. With this said, you cannot speak of hazelnut oil without first being familiar with the hazelnut. The hazelnut, also known as the filbert nut, comes from the hazel tree. Hazel trees were first introduced to the United States by European immigrants.

Throughout history, hazelnuts were said to have mystic powers and healing qualities. They were even torched during wedding ceremonies to promote fertility and a long, happy marriage. They were also used in many formulas for a variety of illnesses. Even in the world today, hazelnuts are known to have various health benefits. They remain to be one of the most prestigious amongst the tree nuts.

There are 15 different species of trees and shrubs that produce this nut. These plants are native to the northern temperate zone but have different breeds that can be found further to the west. Overall, there are three different species of hazelnut. These species are the beaked hazelnut, the American hazelnut, and the European hazelnut. You can tell the difference by the size of the nut. The beaked hazelnut ranges from about 4 to 7 cm. The American nut is a bit smaller at 1.5 to 3 cm. The European version is the largest, and a bit bigger than 7 cm.

Hazelnut Oil Uses

Hair Care
Hazelnut oil is filled with fatty acids, proteins, and vitamins. This helps it to nourish the hair and the scalp. It is an excellent oil for continuous healthy hair growth and great for scalp massages. It keeps hair follicles safe from the sun and prevents you from having a dry scalp.

Skin Care
Hazelnut oil is known as a reliever for those of us with sensitive skin. It will not dry out your skin or make you break out, unlike some alcohol-based cleansers. It is natural, so you can use it pretty much every day to brighten your complexion. This is due to its high fatty acid and vitamin E properties. They both increase moisture and hydration in the skin. The presence of vitamin E makes it great for reducing the visibility of scars, getting rid of wrinkles, and limiting hyper-pigmentation. Hazelnut oil can also be used as a moisturizer, due to its ability to retain water.

Cooking

Hazelnut oil is excellent for cooking in mid to high range temperatures and is great for baking as well. It adds a unique flavor to salad dressings, pasta, and grilled meat. I would highly recommend cooking your fish with it.

Aromatherapy/ Massage Therapy

Hazelnut oils is light, nutty, and due to it’s sweet scent is great for aromatherapy. It is an excellent ingredient to add when mixing a massage oil. This is because it helps to tone and tighten the skin, as well as building up the capillaries and assisting in the cell regeneration process.

Biodiesel

It is no secret that the demand for diesel fuel will soon exceed the capabilities of the industry. The vegetable oil and animal fat industries will not be able to pick up the weight by themselves. Hazelnut oil is a great raw material for the manufacturing of biodiesel and may be just what we need to pick up the slack. It can be a good alternative, due to its high properties of fatty acids. This will likely make it a valuable resource for the future production of biodiesel.

How is Hazelnut Oil Made?

Hazelnut oil is made from cold-pressed hazelnuts through a process known as extraction. If you have an automatic extraction-machine, then this process is pretty simple. All you would need to do is put a few pounds of the nuts in the machine, and it will take care of the rest. Just be sure to place a jar under it in order to catch the oil.

If you have a manual machine, then you will need to start by drying the fresh hazelnuts. They should only have about 10 percent moisture. If you have hazelnuts that are already dehydrated, then skip the previous step. Then weigh the nuts and write down the weight. Then, spread them out on a baking pan and place them in the oven at 300-degrees Fahrenheit for one hour. After that, remove them, let them cool off, and weigh them again. Subtract the new weight from the old mass and multiply that number by 100. This is your moisture percentage. If not at 10 percent, then continue to bake them in one-hour intervals until they are. Once, you get to the desired proportion, put them in the manual press. Place a jar underneath, to catch the oil. Seal it and then place it in the refrigerator until you are ready to use it. If made properly, the oil should be light yellow in color.

Refined vs. Unrefined

The difference in refined and unrefined oils, all depends on the process in which it is made. Unrefined oils are cold-pressed oils that have not been bleached or deodorized. While unrefined oils include oils such as raw, pure, virgin, or extra virgin oils. This is determined by how many times the materials were pressed to extract the oil. Extra virgin oil means that the oil was removed after the first pressing. If your oil doesn’t taste like the product it was derived from, then you have a refined oil. Hazelnut oil is refined vegetable oil, and its weight is about 50 to 65 percent oil.

Nutritional Value

Hazelnut oil is so full of so many nutrients. This is why so many people rely on it for skin and hair care. All the vitamin E found in hazelnut oil makes it a no brainer. The high antioxidant levels can be used to increase your immune system, protect your heart, and reduce inflammation. Research has found that frequent use can even reduce the risk of cancer. This a great when you consider that pretty much everything allegedly causes cancer these days. Hazelnut oil is also said to lower your cholesterol, due to its low LDL (low-density lipoproteins). LDL is considered bad cholesterol because it clogs the arteries.

Nutritional facts

One tablespoon of hazelnut oil contains:
· Calories: 93
· Total Fat: 7g
· Saturated Fat: 1g
· Trans Fat: 0g
· Polyunsaturated Fat: 1g
· Monounsaturated Fat: 5g
· Cholesterol: 0mg
· Potassium: 94mg
· Sodium: 33mg
· Total Carbohydrates: 8g
· Dietary Fiber: 1g
· Sugars: 6g
· Protein: 2g
· Vitamin C: 1%
· Iron: 8%
· Vitamin K: 1%
· Riboflavin: 1%
· Vitamin B6: 5%
· Pantothenic Acid: 2%
· Magnesium: 5%
· Selenium: 1%
· Manganese: 27%
· Calcium: 1%
· Vitamin E: 13%
· Thiamin: 6%
· Niacin: 1%
· Folate: 3%
· Phosphorus: 5%
· Zinc: 3%
· Copper: 23%

What is the Smoke Point of Hazelnut Oil?

The smoking point (burning point) of an oil is the temperature in which the oil begins to smoke. When cooking with oils, you must be very wary of the smoking point. If you allow the oil to burn, it will ruin its flavor entirely it also becomes unhealthy beyond that point.The smoking point of hazelnut oil is 430-degrees Fahrenheit. With this said, I wouldn’t use it for frying. It will likely give the hazelnut oil a bitter taste

Alternatives to Hazelnut Oil

If you have a nut allergy or just don’t enjoy the taste of hazelnut oil, there are still some good alternatives out there. Here are a few substitutes for hazelnut oil:

Olive Oil

Olive oil can be used as a substitute for hazelnut oil in most recipes. If you are using it in a recipe that requires high heat, then use regular or light olive oil. If not, then you should go for extra virgin olive oil. Extra virgin olive oil has a pleasant fruity taste to it. Extra virgin olive oil is an excellent choice for salads and pasta.

Almond Oil

Almond oil is another nut oil that is rich with flavor and great for salads. Just like walnut oil, it is high in vitamin E. It is also great for desserts. However, it does have a higher smoking point than walnut oil, so it can be used for recipes with a higher heat requirement. If using a refined version, it is excellent for baking and frying as well.

Sunflower Oil

Sunflower oil has a much milder taste to it than hazelnut oil, so I wouldn’t count on it for much flavor value. Like almond oil, it can be used for higher temperature cooking but is also suitable for cold dishes. It is high in vitamin E and low in saturated fat, which makes it an excellent alternative to hazelnut oil.

Is Hazelnut Oil Healthy?

Honestly, you will find it challenging to find any disadvantages of hazelnut oil. This just goes to show that not all oils are created equally. It has an unbelievable amount of health benefits for cooking and personal hygiene. Hazelnut oil is one of the most highly regarded oils out on your grocery story shelves. So, is hazelnut oil healthy?

Is Babassu Oil Edible?

Babassu oil, also known as cusi oil or babassu wax, is said to have many health benefits ranging from an improved appearance of the skin, nails, and hair, to preventing inflammation and lowering cholesterol levels. When used as advised, there are very little side effects and health complications.

Does this make babassu oil the right choice for you, and is it edible? This article should answer all your questions.

Where does it come from?

Babassu oil comes from the South American babassu plant, grown primarily in the Amazon region. The babassu plant is a tall, evergreen palm tree native to Northeastern Brazil which is used for many purposes such as making fuel, flour, oil, building materials, and mats.

Similar in composition to coconut oil, Babassu oil is highly sought after for its versatility and fat content and has even begun to replace coconut oil in many cosmetic products such as lip balms, soaps, hair conditioners, and body butters.

To get the oil from the babassu plant, the seeds are cold-pressed to extract the nutrient-rich oil contained within them. At room temperature, babassu oil is solid and has a creamy white appearance. The oil melts when applied to the skin and turns into a pale-yellow liquid.

What is it used for?

Babassu oil is used widely in the Amazon region as a cooking oil. It is also used for:

Reducing Inflammation

When applied topically, Babassu oil has the potential to reduce inflammation. This is owed to its lauric acid component, which makes up approximately 50% of the fats in babassu oil. Babassu oil can be used to soothe allergic reactions, swelling, insect bites, burns, scrapes and other minor instances of inflammation of the skin.

Natives of the Amazon rainforest are also said to use babassu oil for treating vaginal wounds and inflammation caused by yeast infections.

Improving heart health

Babassu oil boasts an ideal balance of healthy fats such as myristic, lauric and oleic acids which can help to reduce blood pressure and cholesterol levels. If you are at risk of developing cardiovascular disease, incorporating babassu oil into your diet can lessen your chances and put you back on track to living a heart-healthy lifestyle.

Treating intestinal infections

In South America, Babassu oil is a common natural remedy for intestinal infections caused by a parasite known as Giardia lamblia. When infected, persons experience nausea, abdominal pain, fatigue, vomiting, and overall discomfort. Using babassu oil helps to alleviate these symptoms and can prevent your body from getting infected with this parasitic worm in the first place.

Hair and skincare

Using Babassu oil as a hair mask or adding it to your hair care products can result in stronger hair strands that will resist breakage and split ends. It can also promote hair growth and reduce shedding and thinning.

Using babassu oil will give your hair a healthier appearance as it can lock in moisture and prevent frizz. It can also act as a shield from heat and harsh environmental conditions.

When applied to the scalp, babassu oil helps to keep it moisturized. This is crucial if you suffer from dry scalp or dandruff, as it will help to prevent hair loss and itching, and will also stimulate blood flow to your scalp.

If you have a skin condition, such as rosacea, acne or eczema, using babassu oil can be a lifesaver. This is because even a small amount of babassu oil can address the symptoms of these conditions without leaving the skin oily or greasy. Babassu oil also has a fast absorption rate which means that it can treat these symptoms much faster than say coconut oil.

Because of the high levels of fatty acids, Vitamin E, antioxidants and phytosterols in babassu oil, using it on the skin can provide anti-aging benefits such as reducing the appearance of wrinkles and promoting the regeneration of new skin cells which increases its elasticity over time. Using babassu oil can even minimize acne scars and blemishes, leaving with you an even skin tone and youthful radiant skin.

Babassu oil can also be used as a natural deodorant. This is because the oil is antimicrobial in nature and inhibits the growth of bacteria on the skin which is responsible for body odor. It can even act as a carrier oil for essential oils.

Boosting cognitive function

Like coconut oil, babassu oil contains myristic acid and lauric acid which act as boosters for cognitive function. These antioxidants can find free radicals lurking in neural pathways and eliminate them, preventing plaque deposition. This, in turn, helps to improve memory and focus.

Balancing hormones

Hormone imbalances can be caused by numerous factors such as birth control, puberty, medication and even stress. Consuming babassu oil can help to balance out these hormones and prevent mood swings when used in moderation.

Other uses of Babassu oil in the local areas where it is produced include using it as homemade furniture polish, adding it to homemade soaps, as a season for cutting boards to add sheen and prevent bacterial growth and improving pet health.

Nutritional facts

One tablespoon of babassu oil contains:

• Calories: 120• Total Fat: 14g• Saturated Fat: 11g• Polyunsaturated Fat: 0.2g• Monounsaturated Fat: 1.6g• Carbohydrate: 0g• Protein: 0g

Babassu oil is rich in Vitamin E which serves many purposes in the human body. Vitamin E is an important ingredient in many skin care products because of its anti-aging benefits, and its ability to repair and improve the appearance of skin.

Vitamin E is also important for promoting a healthy immune system, preventing heart disease, preventing and reducing inflammation and supporting eye health. It also promotes hair growth, increases fertility and lowers your chances of developing cancer.

Type of Fat

Babassu oil is comprised mainly of saturated fats, about 85%.

50% of this is lauric fatty acids, 20% is myristic fatty acids, 11% is palmitic fatty acids and 3.5% is stearic fatty acids.

About 10% is oleic fatty acids which is a monounsaturated fatty acid.

Taste and smell

Babassu oil has a soft nutty aroma and a mild taste.

Smoke point

Babassu oil has a high smoke point of 480°F( or 250°C), ideal for high-temperature cooking.

Pros

Using Babassu oil has the following benefits:

• It is anti-inflammatory- Using babassu oil on the skin can reduce swelling and redness. It can also reduce burning sensations and alleviate pain.• It is anti-fungal- Babassu oil boast anti-fungal properties which can kill popular fungi such as the ones which cause ringworm or yeast infections.• It is anti-viral and anti-bacterial- Using babassu oil can help to prevent the common cold and flu, and can be used to stop the growth of bacteria.• It is cheap- Babassu is grown on a wide scale in South America so its oil is never in short supply, making it as affordable as any other palm oil.

Cons

Using Babassu oil has the following drawbacks:

• It can cause weight gain- While babassu oil has many health benefits, it is important to bear in mind that it is still composed of 70% fat. Using too much can contribute to fat deposition and weight gain.• It can cause an allergic reaction- Like many unrefined, concentrated natural oils, using babassu oil topically can cause an allergic reaction. This can include swelling, itchiness, redness, and rashes.• It can have negative effects on the thyroid gland- While babassu oil can be used to regulate hormones, using it excessively can negatively impact the thyroid gland.

What’s the best way to use it

With such a high smoke point, babassu oil can be used for high-temperature cooking methods such as frying, but it isn’t the healthiest option.

It is great for stir-frying veggies and is an excellent substituted for coconut oil in recipes that call for it.

Babassu oil makes a great alternative to butter or vegetable oil when baking and can give baked goods a pleasant, nutty aroma.

Alternatives

The most similar oil to babassu oil is coconut oil or any other palm oil.

Things to note

• If you are at risk of heart attack and stroke, babassu oil can reduce blood clotting and act as a natural blood thinner. However, if you are scheduled for surgery or have a preexisting bleeding disorder, consuming babassu oil regularly can be dangerous to your health.• If you are pregnant, experts strongly advise against using babassu oil as its ability to regulate hormones can have negative impacts on the fetus. • Babassu oil has a long shelf life of around 2-3 years because it is comprised mainly of saturated fat. Once it is stored properly, it is unlikely that it will turn rancid.

Conclusion- Healthy or Unhealthy?

Yes, Babassu oil is edible and yes it does have some health benefits.

It is always important to remember that it is high in saturated fats which, when consumed in excess, can have many negative, sometimes irreversible side effects on the body.

Babassu oil isn’t a must-have since there are many other healthy cooking oils with similar and additional health benefits. But getting a bottle isn’t entirely out of the question because it is always nice to try something new.

Is Pomegranate Seed Oil Edible ?

The pomegranate is a fruit rich in nutrients and many other “good stuff” the body needs. It has been linked to cancer prevention, treating arthritis, aiding digestion, preventing heart disease, and so many other health benefits. It also makes some delicious juices and is a welcomed addition to any salad, meat dish or baked goods.

So, since the fruit itself has so many proven benefits to human health, could the oil from its seeds be just as beneficial, and is it edible?

To learn this, you will just have to read this article. You will also learn more about its uses and what you stand to gain from adding this oil to your cupboard.

Where does it come from?

Pomegranate oil, or pomegranate seed oil, is derived from the seeds of the pomegranate fruit. This fruit has been used by humans for centuries as a food source, for medicinal purposes, and even as an ingredient for fabric dye. Many of these practices continue today, and persons all over the world have adopted pomegranate and its by-products into their daily lives.

To make pomegranate oil, the seeds are removed and dried to prepare them for extraction. At the extraction phase, the seeds undergo a process known as cold-pressing. This produces an unrefined or “extra virgin” form of pomegranate oil which retains the bulk of the seed’s phytoactive compounds and nutrients.

The seeds may be further processed by using chemical solvents to expel oil that could not have been extracted by cold-pressing alone. This produces refined pomegranate oil which is bleached and deodorized to remove harsh smells, taste, and chemicals before it gets shipped to customers.

What is it used for?

The Pomegranate fruit tree is one of the most cultivated fruit trees in all of human history. As a result, humans have found many uses for pomegranate over the years.

Here are some ways pomegranate seed oil has been used:

Hair and skincare

Pomegranate seed oil has been used for hair care because it has a large concentration of punicic acid. This acid helps to fortify and strengthen hair, and improve scalp health. The oil is also rich in antioxidants and vitamin E which promote proper blood circulation in the scalp, which helps to strengthen blood vessels and hair follicles, which fosters healthy hair growth.

Pomegranate oil can also act as a moisturizer for the hair and scalp to help treat conditions such as dry scalp and dandruff, and reduced flakiness and itchiness. It can also be helpful in reducing thinning and turning limp, lifeless hair into beautiful tresses.

As it relates to skincare, pomegranate oil is loaded with antioxidants and polyphenol which enable it to act as a natural barrier or shield from UV rays and free-radical damage. These same antioxidants also support cell regeneration which in turn repairs damaged skin, prevent wrinkles and blemishes, and helps to improve the overall appearance of the skin. It is also able to provide moisture and hydration to the skin, making it softer and more radiant.

Pomegranate oil is also said to have antimicrobial properties which help to prevent acne and inhibit the growth and spread of bacteria, virus, and fungi. Its anti-inflammatory properties are useful for reducing swelling and redness.

Cancer prevention

Antioxidants present in pomegranate oil helps to protect the cells against damage. This is important because DNA damage can promote the growth of cancers of the breast, colon, and prostate. Pomegranate seed oil may also be beneficial in retarding tumor growth.

Preventing cardiovascular disease

Consuming certain oils can increase your chances of developing cardiovascular disease due to the presence of saturated and trans fats which increases bad cholesterol levels.

Pomegranate seed oil, on the other hand, contains phytochemicals which can help to regulate and lower bad cholesterol levels. This lowers your risk of developing cardiovascular disease. It can also help to prevent obesity.

Strengthening the immune system

Between the phytoestrogens present in pomegranate seed oil which helps to prevent hormone imbalance, and the vitamins B, C, and other minerals, consuming this oil helps to strengthen the immune system and helps the body to fight against infection.

Treating muscle aches and inflammation

Pomegranate seed oil naturally has anti-inflammatory properties which can be beneficial to persons who suffer from occasional muscle and joint pains, or more serious conditions such as arthritis and osteoporosis. This is allowed to the fatty acid conjugates such as punicic acid present in pomegranate oil which helps to reduce swelling and ease muscle pain and soreness in the body.

Nutritional facts

Pomegranate oil is an excellent source of Vitamin K. Vitamin K is responsible for blood calcium regulation and bone metabolism. It is also crucial for blood clotting. It is also rich in Vitamin C which helps the body to absorb iron and repair body tissue.

Vitamin B5 is also present in pomegranate oil is responsible for making new red blood cells and converting the food you eat into energy. Vitamin E in the form of tocopherols provide antiaging benefits and improves the appearance of the hair and skin.

This oil also contains several protective polyphenolic compounds such as punicic acid, flavonoids, anthocyanidins and tannins which help to neutralize feed radicals which can cause cancer and damage to other body cells.

Other constituents include oleic acids (or omega-9 fatty acid), linoleic acids (or omega-6 fatty acid), stearic acid and palmitic acid

Type of Fat

Pomegranate seed oil is higher in unsaturated fat, being 68% polyunsaturated fat, and 5% monounsaturated fat. Its fat composition is only 6% saturated fat.

Taste and smell

Extra virgin pomegranate seed oil has a sweet and sour taste and a fruity or tangy smell. When refined, it loses much of its flavor and becomes bland with a light-oily smell.

Smoke Point

Pomegranate seed oil has a smoke point of around 340°F (or 170°C) and therefor is not suitable for high heat.

Pros

Using pomegranate seed oil has the following benefits:

• It is great for skin and hair- Since pomegranate seed oil contains Vitamin E and other antioxidants, using it as a part of hair and skincare routines can improve their health and appearance

.• It has anti-inflammatory benefits- Using pomegranate seed oil can reduce swelling and pain caused by numerous conditions, from acne and psoriasis to arthritis and osteoporosis

.• It can boost the immune system- Pomegranate seed oil contains several vitamins and minerals which can help to ward off infection and prevent disease.

Cons

Using pomegranate seed oil has the following drawbacks:

• It can cause stomach issues- When ingesting pomegranate seed oil, only a small amount is required to receive its benefits. Consuming more than the recommended amount can cause an upset stomach, diarrhea, vomiting, cramps and other gastrointestinal issues.

• It can cause an allergic reaction- Pomegranate seed oil is very concentrated and rich. For this reason, it is recommended that persons dilute it before using it topically. If not, it can cause skin irritation and rashes

.• It is expensive- Pomegranate seed oil is a luxury oil, and the price tag reflects it. This is because approximately 200 pounds of pomegranate seeds are needed to make just one pound of pomegranate seed oil.

What’s the best way to use it?

Pomegranate seed oil is best used as a drizzle for salads, or as a marinade. It may also be used to make juices and smoothies, and wines and cocktails.

You may also use it in baked goods such as cakes and tarts for added aroma and flavor.

It is not advised to use it for frying, or any other high-temperature cooking method.

Alternatives

The closest oils to pomegranate seed oil In terms of cosmetic benefits are argon oil and Abyssinian oil.

If you wish to use it as a drizzle or marinade, you can pretty much use any edible oil with a low saturated fat content such as pumpkin seed oil and grape seed oil.

Things to note

While there has been extensive research on pomegranate seeds, the effects it can have in the early stages of pregnancy are still uncertain. However, there are strong indications that it can cause complications and induce miscarriages.

Pomegranate seed oil has been linked to lowering blood pressure, however, if you are already on medication to lower your blood pressure, combining the two can be dangerous. It is best to consult your doctor before adding pomegranate oil or its supplements to your diet.

Pomegranate oil has also been linked to treating symptoms of menopause such as hot flashes and sleeplessness but more research is needed in this area.

Pomegranate seed oil has a shelf life of 6 months to up to two years when stored properly. Since this oil is prone to oxidation, you should probably refrigerate it to extend its shelf life.

Pomegranate oil is a pretty good carrier oil and can be added to serums, face creams, and balms for added benefits.

Conclusion- Healthy or Unhealthy?

By now you have probably gathered that pomegranate seed oil is healthy and edible. However, not all pomegranate oil is suitable for consumption, as some are made solely for cosmetic purposes.

Your best bet is to go with cold-pressed pomegranate seed oil. This way, you can ingest it and use it topically.

Is Palm Kernel Oil Healthy?

In the US, unlike other vegetable oils, you will not find palm oil stocked on your grocery store shelves. This is because palm kernel oil is one of the vegetable oils that is said to be not good for your heart.

This oil has been used for decades in Africa and southern Asia before it was even introduced to the Americas. It serves many different purposes from cooking food to keeping the skin and hair hydrated.

Where does it come from?

Palm Kernel Oil is made from the kernel of African oil palms. The palm kernel, otherwise known as the seed of the oil palm, is removed and cleaned to get rid of foreign material before it is sent to extraction. At the extraction phase, the seeds are crushed and run through a roller mill until the oil is expelled.

It may also be extracted through solvent extraction which yields more oil than cold-pressing.

The oil that is extracted can either be dark in color or light yellow, depending on the method of extraction. It is thick in nature and has a unique taste and smell.

It is important to note that palm kernel oil is different from palm oil. While palm oil is made from the fruit of the palm tree, palm kernel oil, on the other hand, is extracted from the actual palm seed.

Palm oil contains a 50/50 balance of saturated fat vs unsaturated fat. Palm kernel oil, on the other hand, has 80-85% saturated fat.

What is it used for?

As aforementioned, Palm Kernel Oil has been used widely in Africa for cooking food. Some more of its uses include:

Hair and Skincare

The fatty acids and vitamins present in Palm Kernel oil make it a great oil for scalp and hair health. When used after a hair wash, Palm Kernel oil can help to replace some of the moisture lost from using harsh shampoos which strip the hair of its natural oils.

This oil can also help to relieve scalp itch and counteract dryness. It can also be used to stimulate hair growth, promote thickness and reduce hair fall. It will also give the hair noticeable sheen and nourishment.

Palm Kernel oil contains Vitamin E and antioxidants that may have antiaging benefits. This protects the skin against fine lines and wrinkles and also sagging. Palm Kernel oil can also provide protection against dust and other acne-causing pollutants in the air and can act as sunscreen against the sun’s harmful UV rays.

Palm Kernel oil can also be used to moisturize the skin, giving it a radiant glow and making it soft to touch without leaving you with a greasy appearance. It can also be used to relieve itch from certain skin conditions and act as a protective barrier for minor scrapes and bruises.

This oil also has a noticeable lightening effect and can reduce the appearance of skin discoloration, acne scars, and dark spots.

Treating STDs

Palm Kernel oil contains about 50% saturated lauric acid which is used to make a medicine known as Lauricidin. This medicine has been approved for the treatment of STDs such as HIV and genital herpes. (This medicine can also be used for the treatment of hepatitis C along with epilepsy, autism and a range of other neural ailments.)

Treating Yeast Infections

Palm Kernel Oil also contains approximately 3.6% of saturated caprylic acid which is a naturally occurring yeast-fighting substance. This substance has been used to make popular drugs such as caprinex, mycostat and capricin which are used to counteract yeast-infections.

When consumed on its own, or as a part of a meal, Palm Kernel oil can be used to prevent and treat many viral, fungal yeast infections. It is even used as a part of traditional Ghanaian medicine to treat herpes in children.

Traditional African Medicine

In parts of Africa such as Ghana, Palm Kernel oil is used for a wide array of medical ailments. Palm Kernel oil is used to:

• Prevent menstrual cramps and regulate the cycle• Treat eye problems and headaches• Increase fertility• Treat arthritis and other instances of joint and muscle pain• Manage diabetes and hypertension• Improve the quality of breast milk• Prevent, treat and manage degenerative diseases such as Alzheimer’s

Nutritional facts

In one tablespoon of palm kernel oil, you find the following break down of nutrients:

Calories:117

Total fat:14g

Saturated Fat: 11g•

Polyunsaturated fat: 0.2g

Monounsaturated fat: 1.6g

Total Carbohydrate: 0g

Protein: 0g

Palm Kernel oil is also cholesterol-free.

Palm Kernel Oil is rich in Vitamin K. This vitamin is crucial for blood coagulation and bone health. It also contains Vitamin E which is crucial for healthy skin and hair, and Vitamin A which contributes to eye health.

Type of Fat

Palm Kernel oil is comprised mainly of saturated fat, approximately 80%. Its saturated fatty acid content includes lauric acid, myristic acid, palmitic acid, caprylic acid, and stearic acid.

About 12% of Palm Kernel oil is monounsaturated fat. Most of these are oleic acid which is useful for reducing inflammation.

2% of Palm Kernel oil is polyunsaturated fat. Most of these are omega-6 fatty acids such as linoleic acid which helps to improve insulin sensitivity and blood pressure.

Taste and smell

Crude Palm Kernel oil has been described as having a distinctly sweet, yet earthy odor and taste. When refined, the oil becomes tasteless and odorless.

Smoke point

Like coconut oil, Palm Kernel oil is solid at room temperature and has a melting point of 86-104°F(30-40°C). As it relates to its smoke point, Palm Kernel oil has a pretty high one of around 430°F (220°C) which makes it a prime candidate for high-heat cooking methods such as deep-frying.

Pros

Palm Kernel oil is so popular in Africa is because of these reasons:

• It is great for hair- Using Palm Kernel oil on your hair can transform it from thin and brittle, to thick and strong. It can also be used as a conditioner to make hair soft and shiny, and combat dry scalp.• It is great for skin- This oil helps to keep skin looking radiant and young. It can also protect the skin from UV rays and pollutants and treat dark spots and acne scars.• It is versatile- Palm Kernel oil is not only used in cooking and for cosmetic purposes. It can also be used as fuel for home-lamps or as traditional medicine.• It is cheap- Palm trees are grown on a commercial scale for the manufacturing or both palm oil and palm kernel oil. For this reason, it is pretty cheap and easy to access.

Cons

While using Palm Kernel oil has its benefits, some doctors warn against it because:

• It is high in saturated fat- Palm Kernel Oil is made up primarily of saturated fat which can contribute to bad cholesterol and lead to heart disease and obesity.• Many of its health benefits are anecdotal- While there have been many studies and research conducted on the palm oil plant and the health benefits of its oils, there have been an equal amount of rumors and claims that have not been backed by science. • It is bad for the environment- Palm plantations have been linked to wide-scale deforestation across the world which has had many negative effects on the natural environment such as loss of habitat, soil erosion, and pollution.

What’s the best way to use it

Since it has such a high smoke point, Palm Kernel oil can be used for frying and stir-frying. It may also be used for roasting meat and vegetables, grilling, sautéing and searing.

When used in baking, Palm Kernel oil gives baked goods a sweet aroma and enhanced flavor.

Alternatives

The most obvious alternative to Palm Kernel oil is probably palm oil which contains less saturated fat. You may also use coconut oil as they share a similar composition.

If you need an alternative frying oil, go for canola oil or sunflower oil. Peanut oil should give you a similar taste.

Things to note

• Palm Kernel oil has a long shelf life and can resist oxidation under high temperatures. For this reason, it is used commercially in food products such as potato chips and ramen noodles for preservation purposes.• Palm Kernel oil should be stored in an airtight container in a cool, dry place. It does not need to be refrigerated.• When using Palm Kernel oil on the skin or hair, performing a patch test is a must to see how your skin will react to it.

Conclusion- Healthy or Unhealthy?

• Palm Kernel oil seems to have more health risks than benefits when ingested owing to its high concentration of saturated fat. Thus, you are better off not cooking with palm oil.• When used topically, Palm Kernel oil has the potential to transform your hair and skin, and give you the youthful, radiant glow you desire, without the negative side effects.• You have the option of purchasing Palm Kernel oil solely for your beauty regimen, but if you want an oil that can benefit both your body and your hair/skin, you could try avocado oil or olive oil.

7 Simple Ways to Reduce Your Risk For Type 2 Diabetes

According to the Centers for Disease Control and Prevention, 37 percent of US adults have prediabetes. This condition is associated with obesity and characterized by insulin resistance and elevated blood sugar levels. Weight loss and increased physical activity can often prevent prediabetes from developing into type 2 diabetes. Here are a few more lifestyle changes that can help to reverse prediabetes and return blood sugar levels to their normal range.

Have an extra cup of coffee

Drinking an extra cup of coffee every day could lower your risk for type 2 diabetes. Researchers at the Harvard School of Public Health analyzed data from three large studies involving 123,733 men and women. Participants filled out food-frequency questionnaires every four years. The data revealed that participants who increased their coffee consumption by more than one cup per day over a four-year period had an 11 percent lower risk of developing diabetes in the following four years. Those who decreased their coffee intake by one or more cups raised their risk by 17 percent.

Get a good night’s sleep

Sleep deprivation causes insulin resistance in body fat, increasing the risk of type 2 diabetes. A study published in the Annals of Internal Medicine investigated the link between sleep and blood sugar metabolism. Healthy young adults spent eight days and nights in a sleep lab. Their diet and calorie intake were strictly controlled and fat samples were collected each day. Sleep was restricted to 4.5 hours on four of the nights. Lack of sleep caused participants’ fat cells to become 30 percent less sensitive to insulin, dropping to levels typically seen in people with diabetes.

Walk after meals

Taking a 15-minute walk half an hour after eating can help to control your blood sugar levels. In a study published in Diabetes Care, researchers tested the effects of walking on overweight, prediabetic volunteers. On different days the participants either did no physical activity, walked at a moderate pace for 15 minutes after each meal, or took one 45-minute walk. Their blood sugar levels were continuously monitored. Walking after eating blunted the rise in post-meal blood sugar and helped to keep it steady for three or more hours. Muscle contractions associated with exercise aid in clearing sugar from the blood.

Don’t be a fast-feeder

Frequenting fast-food chains could cause you to gain weight and become insulin resistant, two major risk factors for type 2 diabetes. A study funded by the National Heart, Lung, and Blood Institute looked at the effects of fast food on the health of young adults. The 3,031 participants, who were between the ages of 18 and 30 at the start of the study, were given dietary assessments over a period of 15 years. By early middle age, those who ate fast food more than twice a week gained an average of 10 more pounds and developed double the rate of insulin resistance than those who treated themselves less than once a week. A single fast-food meal can contain a whole day’s calorie requirement.

Start your meal with a vinaigrette salad

Vinegar reduces the blood sugar rise following a high-carbohydrate meal. In an Arizona State University study, participants with were given an orange juice and bagel breakfast, high in sugar and starch. Before the meal, half received a drink containing 20 grams of vinegar and half received a placebo. Vinegar consumption caused blood sugar levels after the meal to drop by 34 percent in people with prediabetes and by 19 percent in people with type 2 diabetes. It also slowed the rise of blood sugar in a healthy control group. The acetic acid in vinegar interferes with carbohydrate digestion by deactivating starch-digesting enzymes.

Manage Stress

Chronic stress raises blood sugar levels. Researchers at Duke University Medical Center found that stress management techniques can lower them. In the study, 108 patients with type 2 diabetes participated in five 30-minute diabetes education sessions. Half of the patients were randomly enrolled in sessions that included instruction in stress management. Training included breathing techniques, mental imagery and progressive muscle relaxation. After six months, the blood glucose levels of the stress management group had improved while those of the control group had deteriorated. The effect of the stress-lowering techniques was comparable to that of some diabetes drugs.

Eat more green leafy vegetables

Eating more green leafy vegetables could reduce your risk for type 2 diabetes. Vegetables like spinach, broccoli or kale are high in vitamins, minerals, fiber and antioxidants, but low in carbohydrates. They help to keep blood sugar stable, unlike sweet fruits and starchy root vegetables. A meta-analysis published in the British Medical Journal reviewed six studies on links between the consumption of fruits and vegetables and type 2 diabetes. The data, which covered more than 200,000 people in three countries, revealed that eating an extra serving of leafy greens each day reduced the risk of developing diabetes by 14 percent.

Risk factors for type 2 diabetes include being overweight, storing fat primarily in your abdomen, having a sedentary lifestyle, having a diabetic family member and being over the age of 45. Because type 2 diabetes is so common, it’s important to have your blood sugar levels tested every three years. A diagnosis of prediabetes can motivate you to take the necessary steps to keep your blood sugar under control and prevent full-blown diabetes from developing.

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6 Ways to Reduce Insulin Resistance Naturally

According to the CDC, it estimated that 30.3 million (9.4 %) of Americans are have diabetes. This is includes diagnosed and undiagnosed cases. There are may people with diabetes without symptoms and only find out when they are sick. The sickness can be related to their diabetes but sometimes its not. For instance, they might had an a car accident causing them to be hospitalized and it during their hospitalization through lab work they discover an extremely elevated glucose.

Stress can cause high glucose but in most cases the glucose returns to normal after the stress is gone.

Insulin resistance plays a major role in diabetes and if not reversed will lead to Diabetes Type 2 .This this is the diabetes that occurs to lack of exercise and processed. You will soon discover that the key to reversing diabetes naturally is exercise and diet.

Insulin resistance is when your muscle, liver, and fat cells do not respond to insulin as they should, making it difficult for these cells to take up and use the glucose in your blood. You need to use glucose for energy. But when not used or if you eat too much, it floats around your body and damages your arteries.

When your cells don’t react to glucose as efficiently as they should, your pancreas makes more insulin to overcome this lack of response, which results in higher insulin levels within the body to maintain a healthy blood glucose range.

Insulin resistance can be pre-cursor to pre-diabetes. Pre-diabetes is simply when your blood sugar levels are higher than normal, but not high enough for a diabetes diagnosis.

Insulin resistance is more likely in those who are overweight or obese, are 45 or older, have a parent or sibling with diabetes, are physically inactive, have high blood pressure and cholesterol, have a history of gestational diabetes, a history of heart disease or stroke, or have polycystic ovary syndrome (PCOS).

If you suspect you may be insulin resistant, there are ways to slow down or even reverse insulin resistance before you need to take medications.

1. Get Active to Reverse Insulin Resistance

Any regular exercise is critical to reducing blood sugar levels and improving insulin sensitivity. During exercise, your glucagon stores are diminished, which results in the uptake of blood glucose to replenish these stores. This results in less insulin production due to lower blood sugar levels.

To successfully improve insulin resistance with exercise, it is best to engage in more intense workouts or long low-intensity workouts. A brisk walk, a jog or run, yoga, Pilates, strength and resistance training, and even high-intensity interval training will all go a long way in improving insulin sensitivity.

The more frequently you exercise, the better your health. Even making small changes such as taking the steps, parking further away from the shop entrance, and investing in a standing desk will help keep blood sugar and insulin levels stable.

2.Overhaul Your Diet to Reverse Insulin Resistance

Adjusting your diet will be the single biggest influencer to managing and reversing insulin resistance. Eliminating simple sugars and processed foods, while lowering carbohydrate intake will reduce spikes in blood sugar and insulin production.

Try to eliminate foods that contained added sugar. Foods that are typically labeled low fat may have added sugar to improve the taste. Instead, go for full fat over added sugar.

Eliminating carbohydrates entirely is not necessary, but choosing the correct carbohydrates are. Aim for foods that are high in fiber and have a low-glycaemic index.

Diets such as low carbohydrate, ketogenic, and intermittent fasting may be a starting point to reassess your lifestyle. Speak to your doctor or nutritionist for more information on what lifestyle change would be best suited for you.

3. Manage Your Stress to Reverse Insulin Resistance

We are all inundated with stress throughout the day. Stress that goes unchecked can result in blood sugar imbalances, weight gain, inflammation, and insulin resistance.

Taking some time out of your day to address stress is essential to a healthy lifestyle, whether this is through your exercise routine, practicing mindfulness, meditation, progressive muscle relaxation, or taking a hot bath.

4. Improve Your Sleep Quality to Reverse Insulin Resistance

Sleep is essential for all aspects of life. A lack of good quality sleep usually results in elevated blood sugar levels. Your general lack of energy from poor sleep will also lead to carbohydrate cravings.

To improve your nightly dose of sleep, it’s important to practice good sleep hygiene. Have a set routine for getting ready for bed. This can include putting away electronic devices for an hour before bedtime, relaxing to some music or reading, a bath or shower, brushing your teeth and putting on comfortable pajamas.

Good sleep hygiene also extends to your bedroom. Invest in a good, comfortable mattress, and bed linens. Block out curtains or blinds will go a long way to blocking out any light pollution from outside if this isn’t possible a silk eye mask will help block out any light. If noises prevent you from falling asleep, having some white noise in the background may help.

A good routine and sleep hygiene should drastically improve the quality and quantity of sleep. However, if these don’t help, then a sleep study may be necessary to get to the bottom of your sleeping problem.

5.Supplements that may Help Reverse Insulin Resistance

Our modern lifestyles, diet, and food choices may not give us all the nutrients our bodies need to thrive. For that reason, it may be worth your while to look at taking supplements to help improve or reverse insulin resistance.

Start with a good multivitamin; this can a long way in supplementing with a variety of vitamins and minerals to get you started. In addition to a good multivitamin consider adding chromium, magnesium, berberine, cinnamon, turmeric, fish oil, and Vitamin D to your daily supplements.

If you are on any medication, its advisable that you consult your doctor before adding supplements to your diet as they may contraindicate your medication.

6. Losing weight to Reverse Insulin Resistance

Losing weight when insulin resistant is not easy. Insulin also signals the body to turn blood sugar, which cannot be utilized immediately into long term fat storage. But weight loss should occur naturally once you have started an exercise program, are watching your diet and caloric intake, getting enough sleep, and reducing stress.

Reversing Insulin Resistance

Insulin has many roles within the body. Keeping this hormone in check is key to managing insulin resistance. If you suspect you may be insulin resistant or just want to improve your health, adjustments to diet, exercise, sleep, stress management, and weight loss will certainly assist in addressing health issues holistically.

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10 Healthy Fats and Oils To Incorporate in Your Diet

Eliminating fats altogether as a way to meet your weight management goals or lower your cholesterol is not at all healthy because all fats are not the same. Some fats–specifically monounsaturated and polyunsaturated fats–are essential to maintaining brain and cardiovascular health as well as helping you stay lean. Unlike carbs, fats makes you feel full longer.

Most people don’t understand the relationship between food, fat and cholesterol. You cholesterol levels in your blood test is a reflection of the food you eat. The cholesterol in your blood is a result of the fat in the food you eat and the cholesterol your liver produces.

Although your body makes cholesterol you will still need to eat some. Your liver produces about 80% and you should eat about 20%. As long as you are healthy and don’t have liver disease then you liver will produce cholesterol at its regular rate.

If you eat too much fatty foods your arteries will get clogged by too much cholesterol circulating throughout your arteries. However, eating the right kind of fats or oils in the right amounts can clean out the clogged arteries.

There are some fats that are beneficial to your body that your body is not able to make. Your body cannot make Omega-3 fats and therefore you have to eat your Omega – 3 fatty acids in the form of fish, nuts, oils, flaxseed and leafy vegetables.

Here are ten nutritional oils and fatty acids to consider incorporating into your diet. The first nine are recommended in an article published by Food Technology, the journal of the Institute of Food Technologists.

Omega-3 Fatty Acids

Studies have already demonstrated the beneficial effects of omega-3 fatty acids in wild salmon, sardines, and other oily fish. Omega-3 fatty acids are linked to proper brain development, lower risk for developing depression and dementia, as well as keeping the eyes and cardiovascular system in tip-top shape.

Pinolenic Acid

Pinolenic acid is loaded with unsaturated long-chain fatty acids, which curbs your appetite by stimulating the body’s hunger suppressants and makes you feel fuller. This weight-loss promoting fatty acid is found only in pine nuts and the oils made from them. Siberian pine nuts contain up to 27 percent pinolenic acid, while Korean pine nuts have pinolenic acid content in ranges that peak at 20 percent.

Conjugated Linoleic Acid

You may be able to manage your weight through moderate intake of conjugated linoleic acid (CLA), which reduces body fat and elevates lean body mass. Aside from CLA supplements, there are foods that normally contain this fatty acid. Eggs and dairy from grass-fed cows are two examples.

Fish Oil

There is a solid reason why regular consumption of oily fish is highly recommended by health professionals. Fish oil spans the gamut of beneficial effects, including support and promotion of cardiovascular, cognitive, and neurological health.

Flaxseed Oil

Regular consumption of flaxseed oil is an effective way to achieve the required balance of three essential polyunsaturated fatty acids, omega-3, omega-6, and omega-9. Among the manifold health benefits of flaxseed oil include reduced inflammation, lowered risk for breast cancer, as well as prevention of chronic diseases like arthritis and heart disease.

Hemp Oil

Like flaxseed oil, hemp oil offers a balanced proportion of omega-3 and omega-6 fatty acids. Hemp oil is also a viable source of powerful antioxidant vitamin E. Studies have shown the beneficial impact of hemp oil intake, including improved cardiovascular function, strong immune system, and reduction in the aesthetic effect of skin aging.

Canola Oil

Derived from rapeseed, canola oil is one vegetable oil you might consider using in moderation. It is considered heart-healthy because it is low in saturated fats and rich in polyunsaturated fats. Studies have also shown the effectiveness of canola oil at controlling blood sugar levels among people with type 2 diabetes.

Soybean Oil

When choosing the type soybean oil to use, consider opting for high-oleic soybean oil because it delivers thrice the usual amount of healthy monounsaturated fats and has a low level of saturated fat. Consumed in moderation, high-oleic soybean oil supports good cardiovascular health and immune system as well as reduces the risk for developing osteoporosis and Alzheimer’s disease.

Coconut Oil

Your diet can use some fragrant and flavorful coconut oil now and then. This healthy fat has been associated with enhancing skin elasticity and dental health, as well as boosting energy levels.

Olive Oil

Like omega-3 fatty acids, there is just no way to ditch this heart-healthy staple of the Mediterranean diet. Study after study has linked regular intake of extra-virgin olive oil to the reduction of risk for Alzheimer’s disease, brain cancer, and breast cancer.

On a whole, know which oils and fats to avoid.

Common in processed foods, trans fats such as partially hydrogenated oils must be avoided like the plague because of their potentially deadly artery-clogging effect. The same is true for most animal fats, which contribute to elevating bad cholesterol level, among other negative health results. On top of your regular consumption of oily fish, consider selecting plant-based oils and fats for the most part.

Monounsaturated and polyunsaturated fats are healthy and must be consumed regularly and in moderation. Aside from the ones listed above, other widely available food sources for the latter two types of healthy fats include avocados, peanut butter, sesame oil, sunflower oil, nuts, and seeds.

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Simple Ways To Lose Weight When You Are Diabetic

The link between type two diabetes and obesity is undeniable. According to Cathy Nonas, a Registered Dietitian and spokesperson for the American Dietetic Association, type two diabetes can often be completely controlled through a doctor-supervised loss of as little as five percent of a person’s weight.

The more you lose, the greater the benefits, but it does not take enormous change to improve your health. Many people who bring down their weight by five to 10 percent are able to kick both insulin replacement and their diabetes meds to the curb – for good. Here are some simple ways to lose weight when you are diabetic.

1. Start small.

Small improvements affect big change in body chemistry. Gradually improve your diet through healthy swaps and replacements. Reduce or eliminate convenience foods. The single biggest change you can make for the sake of your health is to increase your consumption of foods with one ingredient. These are whole foods. Whole grains, colorful vegetables and moderate amounts of fresh fruits. Start by replacing your favorite white bread with a tasty whole grain version. Do the same for pastas and rice. Try having a single serving of fruit for dessert instead of something loaded with processed sugars. Shop for organic, grass-fed meats when possible, and avoid processed fare like hot dogs or saline-injected flash frozen meats.

2. Learn about portion control.

Understanding how much you are eating can make a big difference in the choices you make. For instance, a serving of fruit is not necessarily a whole fruit. Or, in the case of apricots or grapes, a serving may be several fruits. As a general rule of thumb, a serving of fruit equals about 1/2 a cup. A serving of meat is 3 ounces, or the size of a deck of playing cards. Most green vegetables can be eaten in unlimited quantities, as long as they are not prepared with excess sauces, cheeses or butter or other fats. Starchy vegetables should be limited. These include potatoes, carrots, peas and legumes. Starchy vegetables cause spikes in blood sugar as they are digested.

3. Keep a food journal or log.

Writing down everything you eat has been shown to not only greatly increase weight loss, but also to improve long term success in keeping the weight off. By writing it down, you may be surprised at just how much you do eat, and it becomes easier to make cutbacks throughout your day. Take it a step further by using an on line tool such as Fit Day, My Fitness Pal or The Daily Plate. These types of sites allow you to record your food and provide calorie and macro-nutrient counts, including carbohydrate and sugar grams, to help you understand what you are eating and how it affects your body chemistry.

4. Increase your exercise.

By increasing your daily activity, you encourage the growth and development of muscle mass. Muscle mass burns up glucose and increases insulin sensitivity, according to Registered Dietitian and Exercise Specialist Meg Thompson. Attempting to lose weight without incorporating exercise causes the body to burn muscle tissue along with fat, which is detrimental to your long-term health. You will see major benefits from just 30 minutes a day of light activity like walking. Kick it up a notch and add in dancing or swimming. Sit in a chair and curl and press cans of vegetables. Increase your flexibility by spending a few minutes every day stretching. Start small, and choose fun activities that keep you coming back for more.

5. Get help.

Joining a group like Weight Watchers can be a great motivator and hold you accountable for your new lifestyle. Not only does such a group educate you about your weight and the food you eat, it gives you dietary guidelines in an easily digested format. It also provides you with like minds, people who are on the same path with a similar destination who can offer support and friendship through the rough times ahead.

6. Enroll in a diet meal delivery program, such as Nutrisystem.

These programs tailor your meals to your needs and deliver them right to your door. This is a great option for busy individuals, or those who are house-bound. They guarantee weight-loss, as long as you follow the program and resist outside indulgences. They have the downside of being costly, but can be a valuable weapon in your weight-loss arsenal.

7. Gather support.

Having supportive friends and family around you who are sensitive to your situation and can hold you accountable for your choices is extremely helpful. A weight-loss buddy, whether or not they suffer from diabetes, can help drag you out of bed for that early morning walk, or help you plan meal-oriented get-togethers that focus on healthy food. It is also helpful to have someone you can cheer on in their weight-loss efforts.

8. Follow up regularly with your healthcare provider.

Take advantage of any wellness program offered by you insurance or your job. Some employers offers a reduction in your medical insurance premiums, give bonuses or affiliated with programs that will give a discount for participating.

Is Cottonseed Oil Healthy?

When you think of cooking oils, the first thing that comes to your mind is a vegetable oil, or olive oil, and so on. If you have high cholesterol, you then want to know if it’s health. But there’s one more oil that we would like to introduce to you that comes from something that is already a part of your daily life.

This oil is Cottonseed Oil and based on the name you should already be able to predict where it comes from. Cottonseed Oil has been used for generations and has made a comeback in recent years as we try to move towards healthier cooking oil alternatives.

In this article, you will learn more about the history of Cottonseed Oil and what it can do for you. Read on to find out if cottonseed oil is healthy. Let’s get started, shall we?

Where does it come from?

Cottonseed oil comes from the seeds of a variety of cotton plants.

Cotton has been used throughout human history for its fiber. The seeds, on the other hand, were thrown away or used in farming as animal feed and fertilizer.

This practice continued up until around the 1820s when Europe experienced a shortage of fats and oils due to war and bans on trading. Entrepreneurs in the United States saw this as an opportunity to meet the demands of the European market while getting rid of the abundance of cottonseed at hand by crushing cottonseeds to extract their oils.

Though ambitious, this scheme was not very profitable until about 1911 when Crisco came onto the scene to provide a “heart-healthy” substitute for animal fats such as lard and a cheaper substitute to butter.

Cottonseed Oil soon became the most popular oil on the market until it was replaced by soybean oil in the 1950s. It wasn’t till about the early 2000s that Cottonseed Oil made its way back into the cooking oil scene and posed as a healthy cooking oil.

Even though Cottonseed oil isn’t from a vegetable, it is still considered a vegetable oil. It is made by husking the seeds to reveal its kernels which can then be cold-pressed to extract its oil. Commercially, Cottonseed oil is extracted mainly through solvent extraction. It is then refined by degumming to remove impurities, neutralized to separate Free Fatty Acids (FFA), bleached to remove residue, deodorized to get rid of volatile substances and winterized to remove saturated triacylglycerols to prevent solidification and low temperatures.

Cottonseed oil is refined in order to remove a toxin known as gossypol. Though it gives the oil its yellow color and protects it from insects, it is toxic for humans and can suppress sperm production and cause liver damage.

What is it used for?

Cottonseed Oil is a member of many kitchen cupboards. Outside of being used to cook food, Cottonseed Oil is used for:

Hair and Skincare

Cottonseed Oil is rich in Vitamin E, fatty acids and antioxidants which can be useful for both hair and skin care.

Cottonseed Oil can be used to hydrate the hair and scalp and prevent and treat dry scalp and dandruff. Applying this oil to your hair can also increase blood circulation and stimulate hair growth. This makes the hair follicles stronger and protects against breakage. Cottonseed Oil can also act as a protective barrier against styling and environmental damage.

Cottonseed Oil can moisturize and soften the skin, which allows it to absorb other topicals easier. It is also helpful in preventing wrinkles and other signs of aging and gives you a nice, bright complexion. Cottonseed Oil also has anti-inflammatory properties which make it perfect for treating ailments such as sunburn.

When applied to scrapes, wounds or burns, the tocopherol in Cottonseed Oil stimulates the growth of new skin cells and speeds up healing. It can also protect against infection.

Treating cancer

While some doctors warn against the use of unrefined Cottonseed Oil which contains gossypol, others recommend it for its use in treating cancer. This toxin can suppress the growth of prostate tissues, which reduces the chance of developing prostate cancer. It is also used as a means of killing cancer cells which are resistant to medication and reducing tumor growth.

Improving heart health

While Cottonseed Oil is rich in saturated fats, it is also rich in unsaturated fats such as gamma-linolenic acid which can lower bad cholesterol levels, and increase good cholesterol levels when used properly. This can, in turn, improve blood pressure and decrease the risk of certain cardiovascular disease and stroke.

Nutritional facts

In one tablespoon of Cottonseed oil, there are:

Calories: 120

Total fat: 14g

Saturated fat: 3.5g

Polyunsaturated Fat: 7g

Monounsaturated Fat: 2.4g

Carbohydrates: 0g

Protein:0g

Consuming a tablespoon of Cottonseed oil will give you about 32% of your recommended daily intake, or 5mg of Vitamin E. This vitamin is important for cell metabolism and protects against certain cancers. You will also get about 4% of your daily recommended Vitamin K intake. This vitamin is crucial for blood clotting.

Cottonseed oil also contains omega-3 and omega-6 fatty acids which your body does not produce. Omega-3 fatty acids are crucial for reducing blood clotting and inflammation. It also helps to dilate blood vessels and lower blood pressure. Omega-6 fatty acids help to reduce your chances of developing cancer and cardiovascular disease.

Type of Fat

Cottonseed Oil is made up of three types of fat namely:

1. Saturated Fat: The American Heart Association recommends a limit of 4g of saturated fat per tablespoon of any cooking oil we choose. Cottonseed Oil provides exactly that amount, which is 16% of your recommended daily intake.

2. Polyunsaturated Fat: Cottonseed Oil contains two different types of polyunsaturated fats or PUFAs. According to the USDA, one tablespoon of Cottonseed Oil contains 2% of the recommended daily intake of linolenic acid omega-3 fatty acids and 58% of the recommended daily intake of linoleic acid, or omega-6 fatty acids.

3. Monounsaturated Fat: Cottonseed Oil only contains a small amount of monounsaturated fats or MUFAs. These are said to boost the HDL, or good cholesterol levels, in the body.

Taste and smell

Cottonseed Oil has a mild odor and taste when freshly pressed. This will not affect the taste of food much.

Smoke point

Cottonseed Oil has a high smoke point of 420°F (or 216°C). This makes it ideal for high heat cooking.

Pros

There are many reasons why Cottonseed Oil became so popular. Some of the most noteworthy reasons include:

• It is a good frying oil- Many frying oils are known to mask the flavor of food. Cottonseed Oil, on the other hand, enhances them. It is also a healthier alternative to many other cooking oils, especially other vegetable oils.

• It is good for the skin- Using Cottonseed Oil can boost skin cell regeneration which will improve the overall appearance of the skin, and can help to heal wounds faster, and address certain skin conditions.

• It can help your hair to grow- Since Cottonseed Oil contains Vitamin E, it can help to promote hair growth and prevent hair loss. It can also help to protect your hair against harsh environmental conditions.

Cons

Using Cottonseed Oil has noticeable side effects and negatives that cannot be ignored. These include:

• It can have a negative impact on heart health- Even though it is higher in unsaturated fat, there is still a high level of saturated fat, especially after undergoing hydrogenation. This makes excessive use hazardous to heart health and it can even lead to cardiovascular disease.

• It can contain toxins- Aside from gossypol, Cottonseed Oil can contain harmful carcinogenic toxins from herbicides and pesticides. This is because regulations regarding cotton production vary from country to country, and the source of the Cottonseed Oil you just purchased could very well be one with lax regulations. • It can impact reproductive health- While many of us try to avoid oils that have undergone heavy processing, cold-pressed unrefined Cottonseed oil contains a toxin called gossypol which can decrease sperm production and mobility and lessen your chances of having children.

What’s the best way to use it

Cottonseed Oil’s high smoke point should be taken advantage of for deep-frying and stir-frying.

It may also be used in other high heat applications such as searing, sautéing, grilling and roasting.

You may also use it when baking because it won’t change the flavor of your favorite baked goods or foods.

Alternatives

If you are looking for a good alternative for Cottonseed Oil when it comes to high heat cooking, use canola oil or safflower oil.

For a neutral flavor, go with soybean oil.

Things to note

• Cottonseed Oil should be stored in a cool, dry place away from direct sunlight, in an airtight container.

• While cottonseed allergies are rare, you should still perform a patch test to see how your skin will react with it. If you are allergic to cotton, avoid it altogether. Symptoms of an allergic reaction involve swelling of the face, throat or mouth, abdominal pain, nausea, and vomiting. It can even trigger an asthma attack.

• Cottonseed Oil only lasts for 4-6 months. In a refrigerator, it can last for up to a year.

Conclusion- Healthy or Unhealthy?

While Cottonseed Oil has its benefits, there are many healthier alternatives out there. Use it as a last resort. Opt for canola oil or olive oil which can give you the same benefits, with less PUFAs and less saturated fat.