Fatty Acid Oil Intake

Whether it is vegetable or animal fat, each gram has 9 calories. However, vegetable oil contains substances that break down fat. Moderate intake is beneficial, but it does not mean that its calories are low. Most people think that vegetable oil is safe and can be eaten more. This is a wrong concept. Not only must people who want to lose weight limit their intake of vegetable oil to avoid being detrimental to weight loss, but people who want to be healthy and long-lived should do so even more.
There are three types of fatty acids that people need: polyunsaturated fatty acids, monounsaturated fatty acids, and saturated fatty acids. The cooking oils we commonly use usually contain the three fatty acids needed by the human body.
The daily fat intake of each person can only account for 20% of the total daily food calories (the daily oil consumption is controlled at 15 to 30 ml). Each person should eat all three fatty acids every day and cannot prefer any one oil, otherwise the fat intake will be unbalanced and cause disease. The daily intake of monounsaturated fatty acids should account for 10%, polyunsaturated fatty acids should account for 10%, and saturated fatty acids should be less than 10%.
The main components of animal oil, coconut oil and palm oil are saturated fatty acids, and the content of polyunsaturated fatty acids is very low.
Olive oil, nut oil (argan oil), rapeseed oil, corn oil, and peanut oil have high content of monounsaturated fatty acids. Among the three fatty acids needed by the human body, monounsaturated fatty acids are the most needed. Corn oil and olive oil can be used as important sources of this fatty acid.
The fats contained in vegetable oils such as sunflower oil, corn oil, soybeans, and marine fish are mostly polyunsaturated fatty acids. Polyunsaturated fatty acids are the main components of these edible oils, and the other two fatty acids are not much. Among the three fatty acids, polyunsaturated fatty acids are the most unstable. Under high temperatures of frying, stir-frying or pan-frying, they are most easily oxidized into toxic oils. And polyunsaturated fatty acids are one of the important raw materials for human cell membranes.