GVegetable oils are increasingly at the center of attention in recent years, also thanks to a greater interest in more conscious nutrition. AND rapeseed oil is starting to be re-evaluated. This is a valid alternative to the classic olive oil an ingredient that has always been “unseen” can actually be of great help, especially in the various stages of women’s livesparticularly during pregnancy or menopause. Well dosed, in fact, this oil is rich in “good” fats that help maintain lipid balance.
Rapeseed oil, a heated debate around this ingredient
Rapeseed oil is first of all a plant extract obtained from the seeds of Brassica napus, a plant belonging to the cruciferous family, the same one that includes cabbage, broccoli, cabbage and mustard. It is a particularly widespread crop in areas with a temperate and cool climate such as Canada, Northern Europe and some regions of Asia. The real properties are contained in the dark seeds which, pressed and refined, produce the famous lipid-rich oil.
However, many controversies have developed over the years around this particular ingredient: «The reason is the high content of erucic acid present in the original varieties. Erucic acid is a monounsaturated fatty acid which, in high concentrations and with prolonged consumption, could represent a potential health risk, in particular for the heart muscle. This aspect contributed to create a negative perception of rapeseed oilstill rooted in the collective imagination today.
However, it is crucial distinguish between “traditional” rapeseed oil and modern varieties selected since the 1970s. Knowing it thoroughly is essential because it can find space in a healthy diet, which takes care of women’s well-being” explains Dr. Laura MazzottaAesthetic Doctor, Specialist in Hygiene and Preventive Medicine and Clinical Nutrition and Medical Director of the AEsthe Medica Clinic of Ferrara and President of the Scientific Committee of the II level University Master’s Degree in Aesthetic Medicine for Doctors and Dentists of the University of Ferrara.
How it has changed over the years
As the doctor explains, from the seventies to today there have been gods improvement programs at the genetic level which have allowed a lower intake of the offending erucic acid: «It is no coincidence that today in products intended for human consumption, Erucic acid levels are strictly regulated and maintained within limits considered safe by European and international health authorities. This means that the rapeseed oil currently on the market, if it complies with the standards, does not present the critical issues of the past. So much so that it contains a significant amount of oleic acid, the same monounsaturated fatty acid present in extra virgin olive oil, known for its role in maintaining normal cholesterol levels in the blood. Furthermore, it provides a good quantity of polyunsaturated fatty acids, including alpha-linolenic acid (ALA), a plant-based omega-3. The percentage of saturated fats is relatively low compared to other vegetable oils, which makes it potentially favorable in a diet oriented towards cardiovascular prevention”.
Why introduce rapeseed oil into your diet?
First of all because it is a friend of cardiovascular health: «The prevalence of monounsaturated and polyunsaturated fats, combined with a relatively low content of saturated fats, makes it makes it consistent with the nutritional guidelines which recommend limiting the intake of saturated lipids in favor of unsaturated onesthe. Oleic acid contributes to the maintenance of normal levels of cholesterol in the blood, while alpha-linolenic acid (ALA), if included in a balanced diet, participates in the protective mechanisms of the cardiovascular system.”
Plus it’s a also an ally for women’s well-being. They are in fact very rich in fundamental lipids and fat-soluble vitamins such as A, D, E and K which help to keep cell membranes intact and for the synthesis of steroid hormones: «In life stages such as pregnancy, breastfeeding or menopause, lipid balance takes on an even more central role. Including oils with a good ratio between omega-6 and omega-3 in the diet can help support a physiological and controlled inflammatory response.” Thanks to alpha-linoleic acid, it participates in cardiovascular protection mechanisms.
An ally for women’s well-being
«In the female field, a correct intake of quality fats is essential for hormonal well-being and skin health. Lipids are structural components of cell membranes and promote the absorption of fat-soluble vitamins, essential elements for maintaining tone, skin elasticity and good functioning of the immune system. However, it is important to remember that, like all oils, even that of rapeseed is highly caloric: a spoonful provides around 90 kilocalories. Use must therefore be measured and included in a food plan that takes into account individual energy needs.
What are the critical issues surrounding this oil?
«Rapeseed oil is relatively rich in polyunsaturated fatty acids, which are more susceptible to oxidation processes than monounsaturated ones. This means that, if exposed to light, heat or air, it can degrade more easily, with a loss of nutritional quality. Poor storage or improper use in prolonged cooking at high temperatures can compromise its characteristics. Another consideration concerns the refining process, which on the one hand guarantees safety and stability, on the other it can reduce the presence of natural antioxidants. Furthermore, as with any fat, the high caloric density represents an aspect that should not be underestimated: excessive consumption can contribute to an energy surplus and, over time, to weight gain, with metabolic consequences.”
It is therefore fundamental insert this food in a balanced way, within a varied diet and choosing the best product quality.
How to use it in the kitchen
With a neutral flavour, rapeseed oil is often used for all those preparations which do not involve an intrusive flavor of the oil, for example it is suitable for sauces such as mayonnaise or vinaigrette but also for lightly dressing salads, or it is recommended for cakes or muffins because it gives softness and lightness.
«It can also be used for moderate cooking in a pan or in the oven. However, as a nutritionist, I always recommend avoiding excessively high and prolonged temperaturesbecause the polyunsaturated fatty acids contained in the oil are more sensitive to oxidation than the monounsaturated ones. Delicate cooking allows you to better preserve its nutritional characteristics and limit the formation of unwanted compounds». It is also essential to always store it in dark bottles, away from light and heat sources.
