Canola oil is a popular edible cooking oil that is often extracted from various varieties of rapeseed plant through steam distillation. It could also be produced from certain varieties of mustard seed and is produced via genetic modification.
Canola oil has a medium-high smoke point of 400 degrees Fahrenheit which makes it ideal for baking and stir-frying.
In certain parts of the world, such as the UK, canola oil is also known as rapeseed oil.
There are still some concerns over the use of canola oil as it may be toxic.
Canola Oil Nutrition
Canola oil contains some vitamins, such as vitamin K and vitamin E. It also has lipids such as polyunsaturated fatty acids, total saturated fatty acids, and trans fat. It is also a good source of energy at 884 kcal/100grams.
Furthermore, except for safflower oil and sunflower oil, canola oil has the largest content of monounsaturated fats among vegetable oils. It has no cholesterol.
|Amount Per 100 grams|
% Daily Value
Total Fat 100g
Saturated Fat 8g
Trans Fat 1.8g
Total Carbohydrates 0g
Dietary Fiber 0g
Vitamin A 0%
Vitamin C 0%
Below are various health benefits of canola oil;
1. Healthy Cooking Oil
This can be considered to be the most popular benefit of canola oil. Cooking fats are generally classified depending on these three types of fatty acids; Monounsaturated, saturated and polyunsaturated fats.
Monounsaturated fats are liquid at room temperature and solidify when chilled. They can be obtained from canola oil, olive oil, and avocados.
Polyunsaturated fats can be found in sunflower, fish, soybean, and walnuts.
Saturated fats come from tropical oils such as coconut and palm oils, meat and beef products, as well as dairy products such as butter and cheese.
Replacing the use of saturated fats with canola oil would help you reduce the risks heart diseases since it contains high levels of monounsaturated fats, low in saturated fats and also has polyunsaturated fats that are good for the heart’s health. The oil is not very expensive like olive oil and can be used in a wide variety of cooking and food preparation including baking and frying.
2. Lowers Bad (LDL) Cholesterol Levels
Low-cholesterol ingredients should be your focus when you are out shopping; canola oil has zero cholesterol. Furthermore, canola oil has properties (omega-6 and omega-3 fatty acids) that promote a good HDL cholesterol level which would help lower your bad LDL cholesterol and reduce the likelihood of heart diseases and stroke.
3. Contains Omega-3 And Omega-6 Fatty Acids
Canola oil contains a good source of plant-based polyunsaturated fats and monounsaturated fats that have omega-3 fats. Omega-3 found in canola oils can greatly improve body functions in ways such as; lowering stress levels, improving your eyes health, promoting your child’s development and also reducing the risk of developing heart diseases as well as improving heart health.
4. Heart Health Improvement
The heart is a key organ of the body. Proper care should, therefore, be taken in maintaining your heart to ensure that it functions at its optimal level. One of the ways you can make this possible is by exercising and ensuring that you take foods that are not harmful to your heart and blood circulation.
Canola oil as we have established has a low level of saturated fats which is among the most common causes of heart diseases. Its high levels of monounsaturated fats and omega-3 fatty acid reduce blood clotting in the arteries and prevent plaque in the arteries. Thus, ensuring smooth blood circulation. Canola oil also has anti-inflammatory effects thereby boosting the health of the heart and reducing risks of heart diseases.
5. Anti-Inflammatory Effects
Inflammation occurs when your immune system responds to foreign bodies to protect your body. Persistent inflammation may occur even when there are no threatening agents which can be very discomforting. This chronic inflammation can be in the form of diabetes, depression, arthritis or even heart diseases. You can combat these discomforts with canola oil because of its anti-inflammatory properties due to the presence of omega-3 fatty acid and low saturated fats.
6. Helps Increase Your Energy
The increased amounts of antioxidants in the blood and low cholesterol allows for smooth flow of blood to capillaries thereby increasing your metabolic rate that also produces enough energy to keep you warm and energetic throughout your day.
7. Boosts Memory
The vitamins and Omega-3 fatty acids, present in Canola oil, can help the brain development in kids and also improve cognitive abilities and functions in adults. Therefore, you should incorporate canola oil in your dietary plan to enjoy this benefit which can impact your cognitive function.
8. Muscle And Cell Membrane Protection
The omega-3 fatty acids and vitamin E, present in Canola oil, is important in protecting the integrity of the cell membranes of the body due to its lipid-soluble antioxidant constituents. It helps in forming a mucous membrane on the membrane of the cell to prevent foreign materials from entering the cells thus boosting our immune system.
9. Improves Immunity
The fatty acids and the vitamin E, in canola oil, provides the body with the essential fats to fight deficiency during child development thus ensuring their growth is proper. It also strengthens immunity at the same time. You can get all this by using canola oil in your cooking plans.
10. Controls Diabetes
Though diabetes is caused by a variety of factors, including obesity and genetics, canola oil has antioxidants and omega-3 fatty acids that help regulate glucose levels in the blood. This helps reduce the likelihood of spikes in blood sugar levels.
11. Treatment & Control Of Cancer
The antioxidant properties of Vitamin E, present in Canola Oil, can help in inhibiting cancerous cells. It is most beneficial while treating and preventing certain types of cancers.
12 Improves Muscle & Bone Health
The anti-inflammatory properties of omega-3 fatty acids help in reduce swellings in the muscles and also greatly help in relieving most muscle pains. These omega-3 fatty acids also help improve calcium assimilation by the body and hence improve bone development.
13. Reduces Weight And Builds Muscles
Omega-3 fatty acid can help you if you are looking for a weight loss diet. This is because your body metabolism is increased therefore you can be sure of burning more calories every day. It also boosts your morale of exercising because it uses the extra fats in your body as an extra source of energy.
Body Mass Index (BMI) may sometimes be misleading, you can be exercising to lose weight but you don’t notice the difference. It is good to note that while you are exercising to lose weight you could also gain muscles, thus, increasing your body strength in general.
Benefits Of Canola Oil On The Skin
Apart from the healthy consumption of the canola oil, it can also be used as a body oil for various benefits to the skin and also the hair as well. Below are some of the benefits you could gain from using canola oil for your body;
14. As Body Oil
Canola oil has vitamin E which is a very important antioxidant for the body. Among the known benefits of vitamin E include skin protection and nourishing, increasing skin healing and repairing properties and also reduces blemishes on the skin. Studies also suggest that vitamin E can be used to reduce aging and remove acne.
15. For Anti-Aging And Wrinkles
Applying canola oil does not only make your skin smooth. The vitamin E and K, in canola oil, reduce the aging process of the skin when you use it with other natural oils. Therefore, include it in your daily beauty and skincare kit to experience a glowing and smooth skin without wrinkles.
16. Healthy And Radiant Skin
When you mix canola oil with your daily lotion and lavender oil, it would help moisturize your skin and remove dead skin leaving your skin clean and spotless from blemishes and spots. It also rejuvenates your skin by decreasing melanin synthesis and revitalizes your skin. This helps make your skin evenly toned and flawless.
Benefits Of Canola Oil For The Hair
17. Helps Prevent Hair Loss
By combining canola oil with other oils such as almond oil and rosemary oil that also have well-known properties for improving your hair’s health. With these, you could treat your hair loss nightmare and also stimulate its growth. This is made possible by the fatty acid’s ability to reduce inflammation and also strengthen your hair follicles thus encouraging the growth of strong, healthy hair.
18. Reduces Dandruff
Canola oil moisturizes your hair, thus, preventing you from having dry scalp. A moisturized scalp promotes the free circulation of blood which, in turn, prevents the formation of dandruff. A hydrated scalp is key to healthy hair.
19. As Scalp Oil
You could use canola oil as a natural scalp oil that naturally coats and toughens the hair strands, thus, making the hair shiny and lush.
20. For Healthy Hair
Treating your hair with canola oil helps moisten it, nourish it, and increase the blood flow to your scalp. This helps to increase hair growth and prevent dry hairs. It also repairs damaged hair when you massage your hair with canola oil.
Benefits During Pregnancy
21. Hormonal Balance
For pregnant women, using canola oil in cooking provides you with omega-3 fatty acids that help to boost hormone secretions, such as the prostaglandins, that are important for regulating blood pressure, provide anti-inflammatory effects, prevent pre-term labor and also lower risks of miscarriages. You can also use canola oil to help your child get the necessary vitamins, such as vitamin A & E, that are present in canola oil for increased birth weight as well as visual and cognitive development of the fetus.
Words Of Caution
- There are some claims/concerns that canola oil has certain levels of toxins as a majority of canola oil is extracted from genetically modified plants. You could opt for canola oil that is labeled organic or non-GMO. Furthermore, cold-pressed canola oil is the safest for cooking.
- There are processing concerns as some of canola oil’s nutritional constituents, such as omega-3 fatty acids, could be destroyed due to processing.
- Erucic acid (omega-9 fatty acid) that is thought to be at lower levels in most canola oils appear to be apparently higher than originally expected. This acid could lead to cardiac issues.
Consult your health-care provider or nutritionists before switching ingredients in your diet.
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