Health Benefits of Palm Oil
Palm Oil is packed with amazing health benefits that include boosting energy, may prevent cancer, balancing cholesterol levels, a rich source of antioxidants, a rich source of vitamin K, a rich source of Omega 3 fatty acids, supplying the body with vitamin E for a youthful appearance, support pregnancy, and supply the body with vitamin D for healthy joints and bone density.
What is Palm Oil?
Although palm oil is mainly used for frying different types of foods, you can also use it to prepare other types of cuisines as well, incorporating the healthy oil into your daily diet. Palm oil is an excellent source of good fats when added to the diet in moderation. The use of palm oil is as old as 3000 B.C and archaeologists have located traces of palm oil in Egyptian tombs.
The palm oil trade has been going on for thousands of years and it is believed that the Egyptians were introduced to palm oil by Arabian traders. The origin of extracting oil from the palm plant originated in Africa and is considered to be one of the earliest traded commodities.
The trade of palm oil was positively affected by the British Industrial Revolution, which expanded the use of palm oil to the international market. Thereafter, Palm oil became the raw material for many production and manufacturing activities and was also used as the base of candles and lubricants all over Europe.
This use of palm oil prompted a great interest in the extraction of this oil and, many investors put big money into it. This was the future of many industries. The official cultivation of Palm oil started in Africa and Asia. Palm oil helped set up soap, lubricant, and the edible oil industries.
Palm oil is an excellent source of saturated and unsaturated fats and has multiple uses other than food. It is an antioxidant and vitamin-rich oil that adds a healthy element to your food. Like all oils and fats moderation is the way to go.
It is a vegetable oil extracted mainly from the pulp of the palm trees fruit. The extraction is done with two varieties of the palm plant, the African palm tree, and the American palm tree. Palm oil has plenty of health benefits due to its high beta-carotene content.
- Healthier Option
Instead of using highly processed unhealthy oils for frying, palm oil is a better option. It is a very common ingredient used in different types of African and Asian cuisines. It is trans-fat-free and is a much better option than other edible oils.
- Energy Boosting Properties
Food is the most vital source to gain energy, but some foods do not provide constant energy, and rather just give you a momentary jolt of energy, which doesn’t last very long and the foods you have to eat to attain such energy can have serious health consequences in the long-run. For example, eating excessive sugary foods can cause diabetes. Palm oil is an excellent source of energy; its composition provides your body with all the nourishing and strength-building nutrients it needs. The beta-carotene in palm oil also helps balance your hormonal levels.
- May Prevent Cancer
An antioxidant-rich diet is an important factor in keeping cancerous cells at bay. Antioxidants provide a shield to the body from many diseases, cancer is a chronic and fatal illness and prevention is the only way around it. Palm oil contains tocopherols which are very powerful antioxidants that target cancerous cells and eliminate the cells completely.
- Anti-Thrombotic
Thrombosis is the formation of blood clots in blood vessels and veins. These are extremely harmful as they obstruct the blood flow to parts of the body. Researchers are working on finding the cure for this and palm oil has proved quite effective in the treatment of thrombosis in rats.
- Balanced Cholesterol
Palm oil has both saturated and unsaturated fats, as for cholesterol, it is considered high in LDL and HDL cholesterol. LDL cholesterol is unhealthy for the heart and HDL is good for the body. Palm oil when used in moderation can help balance out the cholesterol levels in your body.
- Antioxidant-rich
Palm oil is rich in beta-carotene, the nutrient is not only helpful in the prevention of cancer it also plays a vital role in promoting a healthy and strong immune system. It strengthens the body from within while helping it to fight off diseases. The beta-carotene in palm oil is the derivative of the vitamins present in it.
- Vitamin K
The healthy bacteria in your gut is what produces vitamin K in your body, however, this may not be enough. An external helping hand is always good to increase the levels of vitamin K in the body as deficiency of this powerful vitamin can lead to excessive loss of blood, elongated healing times, and easy bruising. People suffering from a vitamin K deficiency are also resistant to the effects of antibiotics, which in some cases can be life-threatening.
- Omega 3’s
Omega 3 fatty acids are powerful nutrients that significantly enhance your bodily functions. Omegas 3s are very useful elements in maintaining a healthy muscular structure in the body. Palm oil contains a small amount of omega 3 fatty acids that help in slowing down the loss of cognitive function in patients suffering from Alzheimer’s. Moreover, it also is very useful in protecting the body from arthritis and such diseases.
- Vitamin E
The secret to a youthful appearance, vitamin E is a blessing for aging people. Vitamin E boasts eight antioxidants that protect the skin and body from oxidative damage caused by free radicals. The vitamin E content in palm oil not only keeps your skin safe, but also protects the heart and other vital organs of the body. It also protects the body against atherosclerosis and aging.
- Pregnancy
Making the right eating choices is not just important for you, but it is also significantly necessary for the health of your baby as well. The growth of your child is mostly dependent on the nutrients it derives from your body. Vitamin deficiency can be very damaging to both you and your unborn child. Palm oil contains vitamin D, K, E, and A, which are all very beneficial in adding to the growth of your child and keeping you healthy.
- Vitamin D
Most people today are deficient in vitamin D and this is due to the indoor nature of their jobs. The best source of vitamin D is the sun, however, today’s lifestyle does not promote a healthy amount of sun exposure, which inevitably leads to vitamin D deficiency. This can cause inflammation in the joints and diseases such as arthritis. Palm oil is a good source of vitamin D along with other vitamins. It adds to the intake of the vitamin enabling your body to maintain healthy joints and bone density.
Bottom Line
Palm oil is the better choice. It has multiple health benefits, with a good amount of essential linoleic acids and other fatty acids it can boost your brain’s health as well. As with all fatty foods, if consumed in moderation it will give more benefits. It is also easier for the body to digest.
Palm Oil: Are There Health Benefits?
Palm oil is made from the fruit of the African oil palm. It’s been an important type of oil for several millennia, however, over the past several decades, it has become one of the most produced oils in the world. This is because palm oil is extremely versatile — it’s semi-solid at room temperature so it can be used as a spread, it’s resistant to oxidation so it can make products last longer, and it can withstand high temperatures making it perfect for frying food.
The production of palm oil has led to deforestation and habitat destruction for orangutans, elephants, and rhinos. The problematic production of palm oil has gained widespread attention in recent years.
However, it’s not just the oil’s production that is controversial, studies conflict on whether palm oil can provide health benefits.
Nutrition Information
A one-tablespoon serving of palm oil contains:
- Calories: 120
- Protein: 0 grams
- Fat: 14 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Palm oil is a great source of vitamin E.
Palm oil is rich in antioxidants, one of which is vitamin E. This vitamin is critical for keeping your immune system healthy and for helping your cells communicate. Studies show that getting enough vitamin E in your diet can reduce your risk of heart disease, certain forms of cancer, and age-related macular degeneration.
Potential Health Benefits of Palm Oil
Palm oil is a great source of antioxidants, however, the same aspects that make palm oil useful may sometimes cause complications for people with certain medical conditions.
Some of the health benefits that scientific studies currently support include:
Better Brain Health
The vitamin E found in palm oil has been connected to improved brain health. This form of vitamin E, known as tocotrienol, has been shown to protect brain tissue from dangerous free radicals more effectively than other antioxidants. In fact, one study showed that palm oil tocotrienols may even halt the progression of brain lesions. Yet, more studies are needed to further support these findings.
Promotes Heart Health
Certain studies appear to show that the vitamin E in palm oil can also improve heart health. The antioxidant effects of vitamin E found in palm oil seem to reduce or even halt the progression of heart disease in some patients. While more studies need to be done to replicate this effect, palm oil extract may be useful for people fighting heart disease.
Vitamin Absorption
Palm oil may help increase the amount of vitamin A you can absorb, which is a critical vitamin for your retinas and general eye health. Vitamin A is a fat-soluble vitamin, which means that you need fat in your diet to absorb the vitamin efficiently. Adding palm oil to your diet has been shown to increase your body’s ability to absorb vitamin A, and presumably other fat-soluble vitamins.
Potential Risks of Palm Oil
Because palm oil is a dense source of nutrition, it may have negative effects on some people. Consider the following before using palm oil in your cooking:
Increased Cholesterol Levels
While some studies suggest that palm oil decreases cholesterol levels, others suggest that it may raise “bad” cholesterol levels. These studies compared palm oil to other liquid oils such as olive oil and generally found that palm oil performed worse than alternatives. One study found that palm oil increased cholesterol in healthy individuals. Palm oil is likely healthier than butter, but you should not add palm oil on top of other types of oil.
Linked to Atherosclerosis
Fresh palm oil and older palm oil show significantly different levels of tocotrienol. Because of this, reheated palm oil shows far fewer benefits than fresh palm oil. In fact, reheated palm oil may not just lose the heart benefits of fresh palm oil, it may actually increase your risk of heart disease such as atherosclerosis. If you are at risk for heart disease, avoid eating reheated palm oil or foods containing reheated palm oil.
High in Saturated Fats
Compared to other liquid oils, palm oil is relatively high in saturated fats. Palm oil is about 34% saturated fat, while olive oil is less than half of that. Saturated fats are linked to an increased risk of heart disease and chronic health conditions.