Vegetable oil is a fat extracted from plant seeds, grains, fruits, or nuts, including olive, sunflower, corn, soybean, canola, coconut, avocado, almond, and flaxseed oils. It can be used in cooking and in products for skin and hair.
The main benefits of consuming vegetable oil include helping fight free radicals and lowering the risk of heart disease. This is because these healthy fats contain antioxidants such as tocopherols and phytosterols.
Some vegetable oils can also help support skin and hair health by helping maintain hydration and improving elasticity. This may help prevent signs of aging such as wrinkles and sagging.
Different types
Some of the main types of vegetable oils are:
-
Olive oil;
-
Corn oil;
-
Canola oil;
-
Almond oil;
-
Calendula oil;
-
Evening primrose oil;
-
Sesame oil;
-
Grapeseed oil.
Vegetable oil should be consumed in moderation following the guidance of a registered dietitian or other healthcare provider and tailored toward each person's specific goals and requirements.
Health benefits
The main benefits of vegetable oil are:
1. Fighting free radicals
Vegetable oil helps fight free radicals because it contains antioxidant compounds such as phenolic compounds, tocopherols, and phytosterols. These substances help eliminate free radicals and protect the body from inflammation.
2. Reducing the risk of cardiovascular disease
The monounsaturated and polyunsaturated fats found in vegetable oils, such as canola and olive oil, for example, help lower “bad” cholesterol (LDL) in the blood.
As a result, vegetable oil may help lower the risk of cardiovascular conditions such as atherosclerosis, heart attack, and stroke.
3. Helping with weight control
Vegetable oils, such as sesame and sunflower oil, may support fat metabolism and help regulate the satiety hormone called leptin, which can help with weight control.
However, it’s important to consume vegetable oil in moderation, since excessive intake can lead to weight gain and obesity.
4. Reducing cancer risk
Because vegetable oils can contain phytosterols, omega-3, omega-6, tocopherols, and phenolic compounds, such as in olive oil and evening primrose oil, these healthy fats may help reduce inflammation and could lower cancer risk.
5. Helping control type 2 diabetes
Vegetable oil may help with type 2 diabetes because this type of fat can increase the body’s use of glucose. This can reduce the amount of sugar circulating in the blood.
6. Caring for skin and hair
Vegetable oil, such as jojoba, almond, and rosehip oil, for example, can help care for skin and hair by maintaining hydration, improving elasticity, and speeding up healing.
How to use
Vegetable oils work well for cooking, with sunflower, soybean, corn, and canola varieties most recommended. These options stay stable at high temperatures, making them ideal for frying, baking, and general cooking.
However, olive oil and flaxseed oil are better suited for low-heat preparations or for consuming raw in salads, dressings, and soups.
Oils such as almond, jojoba, avocado, coconut, and grapeseed oil can be used on their own or mixed into cosmetics such as creams, lotions, and shampoos. Apply small amounts to the skin or hair.
In addition, vegetable oils such as flaxseed and evening primrose oil can also be found in capsules, which can be taken before or after meals.
Guidance from a registered dietitian or other healthcare professional is important to ensure the right dosage, based on each person’s needs.
Vegetable oil for hair
Some vegetable oils can be used on hair for different purposes. The main ones are:
1. Hair oiling
Hair oiling is a process where pure vegetable oil is applied directly to dry hair. It can be helpful for hair that is dry, porous, or damaged.
The most commonly used oils are coconut, castor, olive, avocado, grapeseed, and argan oil.
Directions: apply pure vegetable oil to dry hair, section by section, avoiding the roots. Leave it on for 2 to 8 hours, or overnight, and then wash as usual with shampoo and conditioner. Do hair oiling once a week or every 2 weeks.
Oil-based hydration
Oil-based hydration can be done on dry, porous, or damaged hair. To do this, mix 5 to 10 drops of a pure vegetable oil, such as coconut, argan, avocado, grapeseed, castor, or olive oil, into a moisturizing hair mask.
Directions: wash hair with shampoo. In a separate container, add the moisturizing mask and mix it with 5 to 10 drops of vegetable oil. Apply to damp hair, avoiding the roots, and leave it on for 10 to 20 minutes. Rinse right after and finish with conditioner.
This oil-based hydration can be done 1 to 2 times per week.
Finishing
Finishing involves applying a small amount of pure vegetable oil or a finishing oil to the ends and lengths of the hair to control frizz, add shine, and protect the ends.
Directions: apply 1 to 3 drops of vegetable oil to your hands and spread it over the ends of dry or damp hair after washing, before blow-drying, or after drying.
Scalp massage
A scalp massage with vegetable oil helps stimulate blood circulation, supporting scalp health and hair growth. Recommended oils include castor oil, jojoba oil, grapeseed oil, coconut oil, and argan oil.
Directions: place 1 to 2 tablespoons of oil in a container and warm it using a double boiler or set the container in a bowl of warm water to gently heat the oil (do not use a microwave). Apply the oil directly to the scalp with your fingertips and massage in circular motions.
Leave it on for at least 1 hour and then wash hair as usual with shampoo and conditioner. Do this 1 to 2 times per week.