10 proven benefits of Kale (No. 1 is very impressive)

All super healthy greens, kale is king.

Undoubtedly, it is one of the healthiest plants and nutritious foods in the world.

Kale is with all kinds of useful compounds ... of which loaded some strong medicinal properties.

Here are 10 health benefits of cabbage, which are supported by science.

1. Kale is one of the most nutrient-rich foods on the planet

Before going into the benefits, let me explain briefly what the col ...

Kale is a popular vegetable, a member of the cabbage family ( Brassica oleracea ^[1] ).

It is associated with cruciferous vegetables such as cabbage, broccoli, cauliflower, kale and Brussels sprouts.

There are many different types of carbon. Leaves can be green or purple and feature a smooth or curly form.

The most common type is called cabbage or kale Scot, the green curly leaves and a hard fibrous tissue has.

Here's how it looks:

A cup of raw cabbage (about 67 grams or 2.4 ounces) contains ( 1 ):

• Vitamin A: 206% of the recommended (beta-carotene), daily dose.
• Vitamin K: 684% of the recommended daily dose.
• Vitamin C: 134% of the recommended daily dose.
• Vitamin B6: 9% RDA.
• Manganese: 26% RDA.
• Calcium: 9% of the RDA.
• Copper: 10% of the RDA.
• Potassium: 9% of the RDA.
• Magnesium: 6% of the RDA.
• Then with a 3% or more of the RDA for Vitamin B1 (thiamine), vitamin B2 (riboflavin), Vitamin B3 (niacin), iron, and phosphorus.

Here, a total of 33 calories 6 grams of carbohydrates ^[2] (2 fibers ^[3] ) and 3 grams of protein ^[4] .

Coal contains very little fat, but a lot of the fatty acid called alpha-linolenic acid from the fat, omega-3 fatty acids.

Given the very low calorie, kale is one of the most nutrient dense foods in existence. Eat more cabbage is a good way to increase the total nutrient content of your diet significantly.
^[5]

Conclusion: Kale is rich in nutrients and low in calories, making it one of the most nutrient rich foods on the planet the most.

2. Kale is loaded with powerful antioxidants such as quercetin and kaempferol

Kale, like other green leafy vegetables are rich in antioxidants.

These include beta-carotene, vitamin C and a variety of flavonoids and polyphenols ( 2 ).

Antioxidants ^[6] are substances that fight oxidative damage caused by free radicals in the body to help ( 3 ).

Oxidative damage is considered one of the most important factors of aging ^[7] and many diseases, including cancer ( 4 ).

But also many substances that contain antioxidants pass other important functions.

These include flavonoids quercetin ^[8] and kaempferol ^[9] , the (to be found in relatively large quantities in carbon 5 ).

These substances have been extensively studied in test tubes and in animal experiments. They have a strong cardioprotective pressure lowering, blood, anti-inflammatory, antiviral, anti-depressive and anti-cancer effect ... to name only a few ( 6 , 7 , 8 ).

Conclusion: A powerful antioxidant in green cabbage, including kaempferol and quercetin, which have many positive effects on health found.

3. It is an excellent source of vitamin C

Vitamin C ^[10] is an important nutrient.

It is a water-soluble antioxidant in many vital functions of the body cells.

For example, it is necessary to synthesize collagen ^[11] , the most abundant structural protein in the body.

Kale of vitamin C than most other vegetables that about 4.5 times more than spinach (containing much higher 9 ).

The truth is ... kale is actually one of the best sources of vitamin C in the world A cup of raw kale contains more vitamin C than an entire orange, ^[12] ( 10 ).

Conclusion: Kale is extremely rich in vitamin C, an antioxidant that plays several important roles in the body. A cup of raw cabbage actually contains more vitamin C than an orange.

4. Kale can help lower cholesterol, reduce the risk of heart disease

Cholesterol has many important functions in the body.

One of them is used to bile acids ^[13] help the substances that digest fat.

The liver converts cholesterol into bile acids, which are then released into the digestive system, when a fatty meal is eaten.

If all the fat has been absorbed and bile acids have served their purpose, they are absorbed into the bloodstream and used again.

Substances called bile acid sequestrants ^[14] can bind bile acids in the digestive system and help to reverse. This reduces the total amount of cholesterol in the body.

Guess what ... the carbon actually contains chelating bile acids, which can lower cholesterol ( 11 ). This should lead to a reduced risk of heart disease over time.

One study showed that daily consumption of cabbage juice for 12 weeks increased HDL ("good cholesterol") cholesterol by 27% and reduced LDL levels by 10%, while improving antioxidant status ( 12 ).

According to a study, kale steam increases the bile acid binding effect. Steamed cabbage is actually 43% stronger than cholestyramine ^[15] , a drug used to lower cholesterol works in this way ( 13 ).

Conclusion: The kale contains substances that bind acids and cholesterol in the body Gallen. Steamed herb is particularly effective.

5. Kale is one of the world's best sources of vitamin K

Vitamin K ^[16] is an important nutrient.

It is essential for blood clotting, and in fact "activate" some proteins, and give them the ability to bind calcium ^[17] .

The popular blood-thinning drug warfarin ^[18] actually works by blocking the function of this vitamin.

Kale is one of the best sources of vitamin K in the world, with a crude cup with almost 7 times the recommended daily dose.

The form of vitamin K in K1 carbon, which differs from vitamin K2 ^[19] . K2 is found in fermented soybean ^[20] and some foods of animal origin. Helps prevent heart disease and osteoporosis ( 14 ).

Conclusion: Vitamin K is an essential nutrient that is involved in blood clotting. One cup of cabbage contains 7 times the recommended daily dose of vitamin K.

6. There are many substances in the fight against cancer, Kale

Cancer ^[21] is a terrible disease that. by uncontrolled cell growth

Kale is actually with compounds which probably loaded a protective effect against cancer.

This includes sulforaphane ^[22] , a substance which has been shown that in the fight against cancer at the molecular level ( 15 , 16 , 17 , 18 ).

Also contains indole-3-carbinol ^[23] , another substance that is believed to help prevent cancer ( 19 ).

Studies have shown that cruciferous vegetables (including kale) can significantly reduce the risk of various cancers , although in humans is mixed ( 20 , 21 ).
^[24]

Conclusion: Kale contains substances that have been shown to help in the fight against cancer in test tube and animal studies, but in humans is mixed.

7. Kale is very high in beta-carotene

Kale is often stated that it is rich in vitamin A ^[25] , but this is wrong.

In fact it is rich in beta-carotene ^[26] , an antioxidant that the body into vitamin A (converting 22 ).

For this reason, kale is an effective way (so your body to increase the levels of this important vitamin 23 ).

Conclusion: Kale is very high in beta carotene, an antioxidant that can convert into vitamin A the body

8. Kale is a good source of minerals, do not get the most enough

Kale is rich in minerals, some of which many people are deficient.

It is a good source of herbal calcium, a nutrient that is important for bone health, and plays a role in a variety of cell functions.

It is also a major reliable source of magnesium, a mineral that most people do not get enough. Eat plenty of magnesium can (be protective against type 2 diabetes and heart disease 24 ).

Kale also contains some potassium, a mineral that aids in maintenance of the electrical gradient cells. Adequate potassium intake was a reduction in blood pressure and a reduced risk of heart disease (associated 25 ).

One of the benefits of the kale plant more vegetables like spinach is that it is low in oxalates ^[27] absorbed, prevent certain substances in plants, minerals ( 26 ).

Conclusion: Many important minerals found in kale, some of which are not generally available in the modern diet. It comprises calcium, potassium and magnesium.

9. Kale is powerful nutrients that protect eyes rich in lutein and zeaxanthin

One of the most common effects of aging is deteriorating vision.

Fortunately, there are several nutrients in the diet that help to prevent this.

Two are found in large quantities in kale and other foods lutein and zeaxanthin main antioxidant carotenoids.

Numerous studies have shown that people who eat enough lutein and zeaxanthin a much lower risk of macular degeneration and cataracts, two common eye diseases ( 27 , 28 ).

Conclusion: Kale is rich in lutein and zeaxanthin, nutrients that have been linked to degeneration and cataracts significantly reduced risk macula.

10. Kale should be able to help you lose weight

Kale has several properties that it should simply weight loss foods ^[28] .

It is very low in calories ^[29] provides significant space ... but still, the help you should feel full.

Because of the low in calories and rich in water, kale has a low energy density.

Plenty of foods with low energy density has been shown to increase weight loss in many studies (facilitated 29 , 30 ).

Despite the small amount of calories, contains small amounts of protein and fiber. These are two of the most important nutrients in relation to weight loss ^[30] .

Although there are no studies directly examining the effects of carbon weight loss, it makes sense that it could be useful for dietary supplements for weight loss.

Conclusion: Kale is low in calories and low in protein and fiber. This means that the kale should be a simple weight loss foods.

Message Home

Fortunately ... add cabbage to your diet is relatively easy. You can easily use on salads or in recipes.

A popular snack is chips al ^[31] , where the rain of extra virgin olive oil ^[32] or the lawyer ^[33] of oil in your cabbage, add some salt ^[34] and then in an oven bake dry.

This absolutely delicious flavor and is a great, crisp and super healthy snack.

Many people also increase kale to smoothies in their nutritional value.

For more tips on how to incorporate cabbage into your diet, check out this video:

At the end of the day, kale is certainly one of the most nutritious and healthy foods ^[35] on the planet.

If you drastically increase the amount of nutrients that you want to take note of charging carbon.

REFERENCES

1. ^{^} Brassica oleracea (en.wikipedia.org)
2. ^{^} g carbohydrates (authoritynutrition.com)
3. ^{^} fiber (authoritynutrition.com)
4. ^{^} protein (authoritynutrition.com)
5. ^{^} dense in nutrients (authoritynutrition.com)
6. ^{^} antioxidants (authoritynutrition.com)
7. ^{^} Aging (en.wikipedia.org)
8. ^{^} quercetin (en.wikipedia.org)
9. ^{^} kaempferol (en.wikipedia.org)
10. ^{^} vitamin C (authoritynutrition.com)
11. ^{^} collagen (en.wikipedia.org)
12. ^{^} orange (authoritynutrition.com)
13. ^{^} bile acids (en.wikipedia.org)
14. ^{^} bile acid sequestrants (en.wikipedia.org)
15. ^{^} cholestyramine (en.wikipedia.org)
16. ^{^} Vitamin K (en.wikipedia.org)
17. ^{^} calcium (authoritynutrition.com)
18. ^{^} warfarin (en.wikipedia.org)
19. ^{^} Vitamin K2 (authoritynutrition.com)
20. ^{^} soybean (authoritynutrition.com)
21. ^{^} Cancer (en.wikipedia.org)
22. ^{^} sulforaphane (en.wikipedia.org)
23. ^{^} indole-3-carbinol (en.wikipedia.org)
24. ^{^} various types of cancer (www.cancer.gov)
25. ^{^} Vitamin A (en.wikipedia.org)
26. ^{^} Beta-carotene (en.wikipedia.org)
27. ^{^} oxalates (en.wikipedia.org)
28. ^{^} friendly foods on weight loss (authoritynutrition.com)
29. ^{^} calories (authoritynutrition.com)
30. ^{^} to lose weight (authoritynutrition.com)
31. ^{^} kale chips (nomnompaleo.com)
32. ^{^} Extra virgin olive oil (authoritynutrition.com)
33. ^{^} lawyer (authoritynutrition.com)
34. ^{^} salt (authoritynutrition.com)
35. ^{^} Food (authoritynutrition.com)

11 serious concerns about the vegetable oils (# 2 is scary)

Fats in the diet are very controversial.

Saturated fats ^[1] (and has been blamed for increasing cholesterol and cause heart disease, but this was refuted 1 , 2 ).

For some reason, even dietary guidelines recommend we eat, vegetable oils instead of saturated fats like butter.

This includes oils such as soybean oil, cottonseed oil, rapeseed oil, safflower oil, sunflower oil, and grape seed oil ^[2] (and another bit ^[3] ).

Vegetable oils are cholesterol to help prevent heart disease, the leading cause of death worldwide.

Serious concerns ... but many studies on these oils increases ( 3 ).

Despite the reduction in LDL cholesterol, which can have devastating consequences for other aspects of health and metabolism.

Here are 11 reasons to avoid vegetable oils like the plague.

1. Vegetable oils are rich in omega-6 linoleic acid

You've probably heard of omega-3 and omega-6 forward.

These polyunsaturated fatty acids, which means that they have a lot of double bonds in their chemical structure.

They are often called essential fatty acids ^[4] to produce, because the body lacks enzymes it.

These fatty acids play an important role in many biochemical processes, including the associated with inflammation, immunity and blood clotting.

The problem is ... we need Omega-3 and Omega-6 are equilibrium ^[5] . When this balance occurs, it can interfere with these important biochemical pathways ( 4 ).

For example, these two kinds of fatty acids, often in the same enzyme and the same points in the cell membranes ( 5 , 6 ).

Often related but opposite roles. For example, two of them are used to produce signaling molecules called eicosanoids ^[6] .

The made ​​from omega-6 eicosanoids are generally pro-inflammatory, while omega-3 tend from this, anti-inflammatory ( 7 , 8 ).

During evolution, we use balanced amounts of omega-3 and omega-6 fatty acids. The problem today is that this balance is strongly in favor of Omega-6 fatty acids distorted.

Not only that people eat too much omega-6, but their consumption of omega-3 fatty acids is also incredibly low, which is a recipe for disaster.

During the day our omega-6: omega-3 may have been about to be 1: 1-3: 1, these days it is about 16: 1 ... which is also from the evolving standards ( 9 ).

Vegetable oils are the main source of omega-6 fatty acids in the diet ... yet.

Are particularly at high omega-6 linoleic acid ^[7] . This fatty acid causes a variety of problems when consumed in large quantities ... especially Omega-3 is low (which is usually the case).

Conclusion: The vegetable oils are rich in fatty acid called omega-6 linoleic acid, which contribute to all kinds of problems in large quantities.

2. linoleic acid accumulates in the cell membranes

Fats, which are more energy sources.

Some of them have a strong biological activity, and some may remain in the body where they are used for structural purposes and / or function.

As linoleic acid, the most important fatty acid in vegetable oils in the fat cells and on cell membranes (accumulate 10 , 11 ).

The table below was written by Dr. Stephan Guyenet ^[8] , based on six different studies measuring the linoleic acid content of fat from 1961 to 2008 ( 12 , 13 , 14 , 15 , 16 , 17 ).

What this means is that the over-consumption of plant oils leads to actual structural changes in the tissues of the body.

Linoleic acid in the milk was also significantly increased ( 18 ).

I do not know about you, but I find it quite scary.

Conclusions: Studies have shown that linoleic acid content of human fat cells and cell membranes has increased in recent decades.

3. Coma increased linoleic acid contributes to oxidative stress and endothelial dysfunction

Again, the polyunsaturated fatty acids such as linoleic acid, two or more double bonds in the chemical structure.

This makes them vulnerable to damage by free radicals, highly reactive molecules (formed constantly in the body 19 ).

This is actually what antioxidants ^[9] is to help neutralize free radicals.

When free radicals in the body are antioxidants that a state, as is known, the oxidative stress ^[10] .

It is not surprising, because polyunsaturated fats are more susceptible to damage by free radicals, studies have shown that a high intake of linoleic acid can lead to oxidative stress (post 20 ).

In a controlled study, people were a diet high in omega-6 linoleic acid, mainly sunflower oil (fed 21 ).

After four weeks, blood markers of oxidative stress have increased significantly. Another thing I noticed was that the markers in blood levels of nitric oxide have decreased (NO).

Nitric oxide ^[11] is produced by the endothelium, the thin layer of cells of the vasculature of a signaling molecule. It helps dilate blood vessels and the blood pressure low.

Reduction of nitric oxide is the initial phase of the endothelial dysfunction ^[12] , where the wall of the vasculature not as expected ( 22 ).

Another study showed that linoleic acid stimulates a proinflammatory state test tubes in endothelial cells ( 23 ).

Endothelial dysfunction is actually one of the first steps on the path to heart disease and other serious vascular problems ( 24 ).

Conclusion: linoleic acid from vegetable oils increased oxidative stress in the body, to a condition called endothelial dysfunction contributes. This is a precursor of heart disease.

4. Vegetable oils lower LDL, but also lower HDL

One of the main reasons for the vegetable oils (incorrectly) as well is that consumption can lower the levels of total and LDL-cholesterol.

As many people know, LDL ^[13] is often called "bad" cholesterol.

This is actually supported by science ... many studies show that consumption of vegetable oils can lower LDL an established risk factor for heart disease ( 25 , 26 , 27 ).

... It is important to note that this is only a risk factor and not a real disease.

What really matters is how hard vegetable oils influence as heart disease and other diseases and the risk of death endpoint.

That is, vegetable oils have also been shown to slightly lower HDL, which is a bad thing, because with high HDL ^[14] is a lower risk of heart disease (associated 28 , 29 ).

Conclusion: It is true that vegetable oils can lower total and LDL cholesterol. However, it may also reduce HDL, the "good" cholesterol.

5. Increase vegetable oils oxidized LDL

What other "LDL" significant cholesterol is really not ^[15] .

LDL Low Density Lipoprotein means ... the protein ^[16] , which leads cholesterol in the blood.

A crucial step in the process of heart disease is low-density lipoproteins are oxidized to the so-called oxidized LDL or ox-LDL ( 30 ).

These LDL particles, the inner walls of the arteries (form 31 ).

Polyunsaturated fatty acids from vegetable oils actually find their way into the LDL cholesterol, which makes them much sooner an oxidized form of LDL-ox (to 32 , 33 , 34 , 35 , 36 , 37 ).

Conclusion: vegetable oils increase the sensitivity of LDL to oxidation, a critical step in the development of heart disease.

6. Some studies have linked to an increased risk of heart disease and death

Heart disease is the leading cause of death worldwide.

The detection of vegetable oils and heart disease is quite mixed, and its use is controversial.

The best way to determine, as it is affect heart disease, to look at randomized controlled trials ^[17] , in which large groups of people are fed vegetable oils for many years.

Fortunately, many of these studies were conducted.

3 of these studies showed no significant effect ( 38 , 39 , 40 ) ... but three is at increased risk of heart disease (risk 41 , 42 , 43 ).

Both studies showed an advantage, but one of them had a number of shortcomings ^[18] ( 44 , 45 ).

It is often said that heart disease to prevent "polyunsaturated fatty acids", but it is a big mistake, polyunsaturated fatty acids together, because this category includes fatty acids Omega-3 and Omega-sixth

In a study comparing studies where people omega-3 and omega-6-based mixture, there was a protective effect.

But when they saw food on studies in which people are advised to only fatty acids Omega-6 (from vegetable oils), they found that the risk of heart disease increases by 16%. The effect was not statistically significant, but very close to ( 46 ).

That is, several observational studies have shown that consumption of these oils (risk associated with a lower risk of heart disease 47 , 48 ).

However ... observational studies can not prove causality ^[19] , which are particularly useful for generating hypotheses for further investigation.

If we conflicting information from observational studies and controlled trials, go with what they say ... controlled trials, as these. The only types of studies that can prove causality

If the best available evidence from the use of vegetable oils seems to be, likely to have heart disease, rather than prevent cause.

Conclusion: The evidence for vegetable oils and heart disease is mixed, but several high-quality studies found that increase the risk of heart disease.

7. Vegetable oils are a disaster for the kitchen

As mentioned above to react a problem with fatty acids in vegetable oils is that they tend, with oxygen.

This is not only in the body, but also occurs when these oils are heated. Therefore, the use of vegetable oils for cooking ^[20] is a very bad idea.

Stable during heating large amounts of saturated fatty acids such as mono-unsaturated and, cooking with vegetable oil forms of the compounds of the development of the disease ( 49 , 50 ).

Some of these harmful compounds to evaporate and can contribute to lung by inhalation. Being in a kitchen, be used in the vegetable oils, the risk of lung cancer can (increase the present 51 , ​​52 ).

Conclusion: The vegetable oils are rich in polyunsaturated fatty acids, which are easily damaged during cooking and may even evaporate and form compounds, which may contribute to lung cancer by inhalation.

8. vegetable oils may increase the risk of cancer

There is some evidence that vegetable oils may increase the risk of cancer.

Because vegetable oils contain highly reactive fatty acids, which sit in the cell membranes, contribute to oxidative damage.

When oxidized fatty acids in the membranes, it may be a chain reaction.

If you think the cell membrane ^[21] as a cloud, these oxidation reactions are chain like tiny streaks of lightning are about.

These reactions can affect important molecules in the cell. Not only the fatty acids in the cell membranes, but other structures such as proteins and DNA.

They can also form various carcinogenic compounds into cells ( 53 ).

By DNA damage, these oils may increase the risk of damage caused by pests, which contributes to an increased risk of cancer over time.

In a controlled study of eight years, the group were to replace saturated fats with vegetable oils almost twice as likely to die of cancer. The difference was not significant, but in the immediate vicinity ( 54 ).

In addition, many studies observation of an association between vegetable oil consumption and cancer in humans (found 55 , 56 , 57 , 58 , 59 ).

This is due to a large number of studies in experimental animals and in particular breast cancer, the most common cancer in women (support, showing that vegetable oils drive cancer in these animals ... 60 , 61 , 62 ).

Conclusion: Several lines of evidence suggest that the consumption of vegetable oils may increase the risk of cancer, so it makes sense given the fact that they make people more sensitive to oxidative damage cells.

9. The vegetable oil consumption has been linked to violent behavior in connection

A place to meet polyunsaturated fatty acids in the brain.

... In fact, the brain is about 80% fat, and much of omega-3 and omega-6 fatty acids, about 15-30% of the dry weight of the brain ( 63 ).

If omega-6 from vegetable oils compete for the same enzymes and the same sites in the membranes of cells, the omega-3 fats, so it is logical that they affect brain function as well.

Interestingly, studies have shown strong correlations between vegetable oil consumption and violent behavior, including murder.

The graph below shows data from a study, the Omega-6 intake and rates of homicide in five countries ( 64 ).

Of course, correlation is not causation, so there is no guarantee that vegetable oils have caused an increase in the murder rate, but the statistical correlation is striking ^[22] .

Conclusion: Polyunsaturated fatty acids are concentrated in the brain, and many believe that our high consumption of vegetable oil led to psychological problems, including violent behavior.

10. Vegetable oils are highly refined and implemented without adequate nutrients from food

One thing that the diet most people agree with ^[23] , is that whole foods are the best.

Overall, unprocessed foods tend to be more nutritious and healthier than processed their counterparts.

But most vegetable oils are highly refined ... the most common way to remove seeds, is aggressive chemical processes with bleaching, deodorization and toxic solvent hexane ^[24] .

For this reason, almost all the vitamins and phytochemicals are removed from these oils.

Are "Empty" Therefore, it can definitely be considered calories ^[25] .

Conclusion: Most vegetable oils are refined products, completely lacking in essential nutrients and highly processed.

11. Vegetable oils are widely available, loaded with trans fats

Unless you are living under a rock, you've probably heard of trans fats ^[26] before.

These are unsaturated fats that have been chemically modified in order to be solid at room temperature.

Usually in very processed foods ^[27] . They are so toxic that the governments have introduced legislation to remove food all over the world.

However ... what most people do not know is that vegetable oils contain significant amounts of trans-fatty acids.

In one study soy common rape ^[28] in an American supermarket, trans fat content 0.56% to 4.2% of total fatty acids measured. These are huge amounts ( 65 ).

Surprisingly, the trans fat content is only rarely given on the label.

Message Home

There are many healthy people have for hundreds of years with no problems eating (mostly "modern" diseases become problems) oils and fats.

These include the extra virgin olive oil ^[29] (the best) and coconut oil ^[30] and grass fed butter ^[31] ... all within the framework of a balanced diet based food are exceptionally good truth.

Sorry, can not tell from vegetable oils you. They are refined and processed that have been shown to cause severe damage in many studies of fat.

If you want to care about your health and prevent chronic disease, then I recommend you avoid vegetable oils, as if his life depended on it ... because it really does.

REFERENCES

1. ^{^} saturated fat (authoritynutrition.com)
2. ^{^} grapeseed oil (authoritynutrition.com)
3. ^{^} another (authoritynutrition.com)
4. ^{^} essential fatty acids (en.wikipedia.org)
5. ^{^} equilibrium (authoritynutrition.com)
6. ^{^} eicosanoids (en.wikipedia.org)
7. ^{^} linoleic acid (en.wikipedia.org)
8. ^{^} Dr. Stephan Guyenet (wholehealthsource.blogspot.com)
9. ^{^} antioxidants (authoritynutrition.com)
10. ^{^} oxidative stress (en.wikipedia.org)
11. ^{^} nitric oxide (en.wikipedia.org)
12. ^{^} endothelial dysfunction (en.wikipedia.org)
13. ^{^} LDL (www.docsopinion.com)
14. ^{^} HDL high (www.docsopinion.com)
15. ^{^} not really cholesterol (authoritynutrition.com)
16. ^{^} protein (authoritynutrition.com)
17. ^{^} randomized controlled trials (en.wikipedia.org)
18. ^{^} a certain number of errors (wholehealthsource.blogspot.com)
19. ^{^} You can not prove causation (en.wikipedia.org)
20. ^{^} Cooking (authoritynutrition.com)
21. ^{^} cell membrane (en.wikipedia.org)
22. ^{^} Hit (wholehealthsource.blogspot.com)
23. ^{^} agree (authoritynutrition.com)
24. ^{^} hexane (en.wikipedia.org)
25. ^{^} calories (authoritynutrition.com)
26. ^{^} Trans fats (authoritynutrition.com)
27. ^{^} processed foods (authoritynutrition.com)
28. ^{^} Rapeseed (authoritynutrition.com)
29. ^{^} Extra virgin olive oil (authoritynutrition.com)
30. ^{^} Coconut Oil (authoritynutrition.com)
31. ^{^} herb butter (authoritynutrition.com)

11 serious concerns vegetable oils (No. 2 is scary)

Fats in the diet are very controversial.

Saturated fats ^[1] (and has been blamed for increasing cholesterol and cause heart disease, but this is refuted 1 , 2 ).

For some reason, even dietary guidelines recommend we eat, vegetable oils instead of saturated fats like butter.

This includes oils such as soybean oil, cottonseed oil, rapeseed oil, safflower oil, sunflower oil, and grape seed oil ^[2] (and another bit ^[3] ).

Vegetable oils are cholesterol to help prevent heart disease, the leading cause of death worldwide.

Serious concerns ... but many studies on these oils increases ( 3 ).

Despite the reduction in LDL cholesterol, which can have devastating consequences for other aspects of health and metabolism.

Here are 11 reasons to avoid vegetable oils like the plague.

1. Vegetable oils are rich in omega-6 linoleic acid

You have probably heard of omega-3 and omega-6 forward.

These polyunsaturated fatty acids, which means that they have a lot of double bonds in their chemical structure.

They are often called essential fatty acids ^[4] to produce, because the body lacks enzymes it.

These fatty acids play an important role in many biochemical processes, including the associated with inflammation, immunity and blood clotting.

The problem is ... we need Omega-3 and Omega-6 are equilibrium ^[5] . When this balance occurs, it can interfere with these important biochemical pathways ( 4 ).

For example, these two kinds of fatty acids, often in the same enzyme and the same points in the cell membranes ( 5 , 6 ).

Often related but opposite roles. For example, two of them are used to produce signaling molecules called eicosanoids ^[6] .

The made from omega-6 eicosanoids are generally pro-inflammatory, while omega-3 tend from this, anti-inflammatory ( 7 , 8 ).

During evolution, we eat balanced amounts of two omega-3 and omega-6 fatty acids. The problem today is that this balance is heavily skewed in favor of omega-6 fatty acids.

Not only that people eat too much omega-6, but their consumption of omega-3 fatty acids is also incredibly low, which is a recipe for disaster.

Although nowadays omega-6: omega-3 :: 1-3 can be about 1 a was, these days it is about 16: 1 ... which is good in the evolution beyond the norms ( 9 ).

Vegetable oils are a major source of omega-6 fatty acids in the food ... yet.

They are rich in omega-6 fatty acid, linoleic acid ^[7] . This fatty acid causes a variety of problems when consumed in large quantities ... especially Omega-3 is low (which is usually the case).

Conclusion: The vegetable oils are rich in fatty acid called omega-6 linoleic acid, which contribute to all kinds of problems in large quantities.

2. linoleic acid accumulates in the cell membranes

Fats are energy sources.

Some of them have a strong biological activity, and some may remain in the body where they are used for structural purposes and / or function.

It linoleic acid, an essential fatty acid found in vegetable oils, accumulates in the fat cells of the body as well as in cell membranes ( 10 , 11 ).

The table below was written by Dr. Stephan Guyenet ^[8] , based on six different studies measuring the linoleic acid content of fat from 1961 to 2008 ( 12 , 13 , 14 , 15 , 16 , 17 ).

What this means is that the over-consumption of plant oils leads to actual structural changes in the tissues of the body.

The linoleic acid content in breast milk has increased significantly ( 18 ).

I do not know about you, but I think it's pretty scary.

Conclusions: The studies have shown that linoleic acid content of human fat cells and cell membranes has increased in recent decades.

Eat three linoleic acid increases oxidative stress and contributes to endothelial dysfunction

Again, the polyunsaturated fatty acids such as linoleic acid, two or more double bonds in the chemical structure.

This makes them vulnerable to damage by free radicals, highly reactive molecules (formed constantly in the body 19 ).

This is actually what antioxidants ^[9] is to help neutralize free radicals.

When free radicals in the body are antioxidants that a state, as is known, the oxidative stress ^[10] .

It is not surprising, because polyunsaturated fats are more susceptible to damage by free radicals, studies have shown that a high intake of linoleic acid can lead to oxidative stress (post 20 ).

In a controlled study, people were a linoleic acid omega-6 diet, especially sunflower oil (fed 21 ).

After four weeks, blood markers have significantly increased oxidative stress. Another thing I noticed was that the markers in blood levels of nitric oxide have decreased (NO).

Nitric oxide ^[11] is produced by the endothelium, the thin layer of cells of the vasculature of a signaling molecule. It helps dilate blood vessels and keep blood pressure low.

Reduction of nitric oxide is the initial phase of the endothelial dysfunction ^[12] , where the wall of the vasculature not as expected ( 22 ).

Another study showed that linoleic acid stimulates a proinflammatory state test tubes in endothelial cells ( 23 ).

Endothelial dysfunction is actually one of the first steps on the path to heart disease and other serious vascular problems ( 24 ).

Below: linoleic acid from vegetable oils increased oxidative stress in the body, causing a condition known as endothelial dysfunction contributes. This is a precursor of heart disease.

Vegetable oils four LDL levels, but also low HDL

One of the main reasons for the vegetable oils (incorrectly) as well is that consumption can lower total cholesterol and LDL.

As many people know, LDL ^[13] is often called "bad" cholesterol.

This is actually supported by science ... many studies show that consumption of vegetable oils can lower LDL an established risk factor for heart disease ( 25 , 26 , 27 ).

... It is important to note that this is only a risk factor and not a real disease.

What really matters is how hard vegetable oils influence as heart disease and other diseases and the risk of death endpoint.

That is, vegetable oils have also been shown to slightly lower HDL, which is a bad thing, because with high HDL ^[14] is a lower risk of heart disease (associated 28 , 29 ).

Conclusion: It is true that vegetable oils can lower total and LDL cholesterol. However, it may also reduce HDL, the "good" cholesterol.

5. Increase vegetable oils oxidized LDL

What other "LDL" significant cholesterol is really not ^[15] .

LDL Low Density Lipoprotein means ... the protein ^[16] , which leads cholesterol in the blood.

An essential process in the stages of heart disease is the low density lipoproteins are oxidized form, which oxidized LDL or Ox-LDL (as 30 ).

These LDL particles, the inner walls of the arteries (form 31 ).

Polyunsaturated fatty acids from vegetable oils actually find their way into the LDL cholesterol, which makes them much sooner an oxidized form of LDL-ox (to 32 , 33 , 34 , 35 , 36 , 37 ).

Conclusion: vegetable oils increase the sensitivity of LDL to oxidation, a critical step in the development of heart disease.

6. Some studies have linked to an increased risk of heart disease and death

Heart disease is the leading cause of death worldwide.

Evidence of vegetable oils and heart disease is very mixed, and its use is controversial.

The best way to determine, as it is affect heart disease, to look at randomized controlled trials ^[17] , in which large groups of people are fed vegetable oils for many years.

Fortunately, many of these studies were conducted.

3 of these studies showed no significant effect ( 38 , 39 , 40 ) ... but three is at increased risk of heart disease (risk 41 , 42 , 43 ).

Both studies showed a benefit, but one of them had a number of defects ^[18] ( 44 , 45 ).

It is often said that heart disease to prevent "polyunsaturated fatty acids", but it is a big mistake, polyunsaturated fatty acids together, because this category includes fatty acids Omega-3 and Omega-sixth

In a commentary, the studies comparing where the people are fed omega-3 and omega-6 mixing, had a protective effect.

But if they have come to the studies, the people, more omega-6 fatty acids saw (from vegetable oils), eat, found that the risk of heart disease increases by 16%. The effect was not statistically significant, but very close to ( 46 ).

That is, several observational studies have shown that consumption of these oils (risk associated with a lower risk of heart disease 47 , 48 ).

However ... observational studies can not prove causality ^[19] , which are particularly useful to study more for the generation of hypotheses.

If we conflicting information from observational studies and controlled trials, go with what they say ... controlled trials, as these. The only types of studies that can prove causality

If you look at the best available evidence, the consumption of vegetable oils seems likely to have heart disease and do not lead to prevent.

Conclusion: The evidence for vegetable oils and heart disease is mixed, but several high-quality studies found that increase the risk of heart disease.

7. Vegetable oils are a disaster for the kitchen

As mentioned above to react a problem with fatty acids in vegetable oils is that they tend, with oxygen.

This is not only in the body, but also occurs when oil is heated. Therefore, the use of vegetable oils for cooking ^[20] is a very bad idea.

Compared to heat-stable, such as saturated and mono-unsaturated, cooking with vegetable oil forms a large amount of compounds of the development of the disease (fats 49 , 50 ).

Some of these harmful compounds to evaporate and can contribute to lung by inhalation. Being in a kitchen, be used in the vegetable oils, the risk of lung cancer can (increase the present 51 , 52 ).

Conclusion: The vegetable oils are rich in polyunsaturated fatty acids, which are easily damaged during cooking and may even evaporate and form compounds, which may contribute to lung cancer by inhalation.

8. vegetable oils may increase the risk of cancer

There is some evidence that vegetable oils may increase the risk of cancer.

Because vegetable oils contain highly reactive fatty acids, which sit in the cell membranes, contribute to oxidative damage.

If fatty acids in the membranes can lead oxidized chain reactions.

If you think the cell membrane ^[21] as a cloud, these oxidation reactions are chain like tiny streaks of lightning are about.

These reactions can affect important molecules in the cell. Not only the fatty acids in the cell membranes, but other structures such as proteins and DNA.

They can also form various carcinogenic compounds into cells ( 53 ).

By DNA damage, these oils may increase the risk of damage caused by pests, which carries an increased risk of cancer over time.

In a controlled 8-year study, the group replacing saturated fats with vegetable oils were almost twice as likely to die of cancer. The difference was not significant, but in the immediate vicinity ( 54 ).

In addition, many observational studies an association between consumption of vegetable oil and cancer in humans (found 55 , 56 , 57 , 58 , 59 ).

This is due to a large number of studies in experimental animals and in particular breast cancer, the most common cancer in women (support, showing that vegetable oils drive cancer in these animals ... 60 , 61 , 62 ).

Conclusion: Several lines of evidence suggest that the consumption of vegetable oils may increase the risk of cancer, so it makes sense given the fact that they make people more sensitive to oxidative damage cells.

The oil consumption 9 vegetables has been linked to violent behavior in connection

A place to meet polyunsaturated fatty acids in the brain.

... In fact, the brain is about 80% fat, and much of omega-3 and omega-6 fatty acids, about 15-30% of the dry weight of the brain ( 63 ).

If omega-6 from vegetable oils compete for the same enzymes and the same sites in the membranes of cells, the omega-3 fats, so it is logical that they affect brain function as well.

Interestingly, studies have shown strong correlations between vegetable oil consumption and violent behavior, including murder.

The graph below shows data from a study analyzing omega-6 intake and rates of homicide in five countries ( 64 ).

Of course, correlation is not causation, so there is no guarantee that vegetable oils have caused an increase in the murder rate, but the statistical correlation is striking ^[22] .

Conclusion: Polyunsaturated fatty acids are concentrated in the brain, and many believe that our high consumption of vegetable oil led to psychological problems, including violent behavior.

10. Vegetable oils are highly refined and processed foods without proper nutrients

One thing that the diet most people agree with ^[23] , is that whole foods are the best.

Overall, unprocessed foods tend to be more nutritious and healthier than processed their counterparts.

But most vegetable oils are highly refined ... the most common way to remove seeds, is aggressive chemical processes with bleaching, deodorization and toxic solvent hexane ^[24] .

For this reason, almost all the vitamins and phytochemicals are removed from these oils.

Are "Empty" Therefore, it can definitely be considered calories ^[25] .

Conclusion: Most vegetable oils are refined products, completely lacking in essential nutrients and highly processed.

11 Vegetable oils are widely available, loaded with trans fats

Unless you are living under a rock, you've probably heard of trans fats ^[26] before.

These are unsaturated fats that have been chemically modified in order to be solid at room temperature.

Usually in very processed foods ^[27] . They are so toxic that the governments have introduced legislation to remove food all over the world.

However ... what most people do not know is that vegetable oils contain significant amounts of trans-fatty acids.

In one study soy common rape ^[28] in an American supermarket, trans fat content 0.56% to 4.2% of total fatty acids measured. These are huge amounts ( 65 ).

Surprisingly, the trans fat content is only rarely given on the label.

Home Message

There are many healthy people have for hundreds of years without problems eaten (above all "modern" diseases become problems) fats.

These include the extra virgin olive oil ^[29] (the best) and coconut oil ^[30] and grass fed butter ^[31] ... all within the framework of a balanced diet based food are exceptionally good truth.

Sorry, can not tell from vegetable oils you. They are refined and processed that have been shown to cause severe damage in many studies of fat.

If you want to care about your health and prevent chronic disease, then I recommend you avoid vegetable oils, as if his life depended on it ... because it really does.

REFERENCES

1. ^{^} saturated fatty acids (authoritynutrition.com)
2. ^{^} grapeseed oil (authoritynutrition.com)
3. ^{^} another (authoritynutrition.com)
4. ^{^} essential fatty acids (en.wikipedia.org)
5. ^{^} Record (authoritynutrition.com)
6. ^{^} eicosanoids (en.wikipedia.org)
7. ^{^} linoleic acid (en.wikipedia.org)
8. ^{^} Dr. Stephan Guyenet (wholehealthsource.blogspot.com)
9. ^{^} antioxidants (authoritynutrition.com)
10. ^{^} oxidative stress (en.wikipedia.org)
11. ^{^} nitric oxide (en.wikipedia.org)
12. ^{^} endothelial dysfunction (en.wikipedia.org)
13. ^{^} LDL (www.docsopinion.com)
14. ^{^} HDL high (www.docsopinion.com)
15. ^{^} not really cholesterol (authoritynutrition.com)
16. ^{^} protein (authoritynutrition.com)
17. ^{^} randomized controlled trials (en.wikipedia.org)
18. ^{^} a number of shortcomings (wholehealthsource.blogspot.com)
19. ^{^} You can not prove causation (en.wikipedia.org)
20. ^{^} Cooking (authoritynutrition.com)
21. ^{^} cell membrane (en.wikipedia.org)
22. ^{^} Hit (wholehealthsource.blogspot.com)
23. ^{^} agree (authoritynutrition.com)
24. ^{^} hexane (en.wikipedia.org)
25. ^{^} calories (authoritynutrition.com)
26. ^{^} Trans fats (authoritynutrition.com)
27. ^{^} processed foods (authoritynutrition.com)
28. ^{^} Rapeseed (authoritynutrition.com)
29. ^{^} extra virgin olive oil (authoritynutrition.com)
30. ^{^} Coconut Oil (authoritynutrition.com)
31. ^{^} grass-fed butter (authoritynutrition.com)