Which is healthier sesame oil or olive oil?

Olive oil and sesame oil are two commonly used edible oils in home kitchens, both of which have certain nutritional and health care functions
.
Some "popular science" are often keen to put two oils together than "high and low", and make recommendations based on which they should eat more
.
So, which is healthier sesame oil or olive oil?

Wang Xingguo, executive vice president of the Oil and Fat Branch of the China Cereals and Oils Society and professor of the School of Food Science of Jiangnan University, said in an interview with the reporter of China Consumer News that sesame oil and olive oil are healthy edible vegetable oils, which is better to choose, in addition to the price, should also be considered
in combination with personal eating habits and daily dietary structure.

From the taste and use habits point of view, strong aroma sesame oil is China's unique edible oil, its main role is to add flavor and flavor to food dishes, of course, people in some areas also use sesame oil for cooking food
.
Olive oil, on the other hand, is a traditional cooking oil in countries bordering the Mediterranean, with a light fragrance, which is more suitable for salads and cold dressing, and is usually not suitable for high-temperature cooking
.

In terms of nutrients, olive oil is mainly composed of oleic acid, which is a monounsaturated fat, accounting for about 72% of total fat, in addition to a small amount of saturated fatty acids and polyunsaturated fatty acids, vitamin E and vitamin K
.
The special feature of olive oil is that it is rich in olive polyphenols, and a number of studies have shown that many nutritional functions of olive oil are contributed by olive polyphenols, but the thermal stability of olive polyphenols is relatively poor, so olive oil is not suitable for high-temperature frying
.

Sesame oil also contains nearly 50% oleic acid, and in addition to oleic acid, sesame oil also contains 50% linoleic acid
.
Linoleic acid is an essential fatty acid, the so-called essential fatty acid means that the body cannot synthesize itself and must be obtained
from food.
Sesame oil contains about the same
amount of vitamin E and vitamin K as olive oil.
The special feature of sesame oil is that it is rich in sesamol and sesamolinol, which have very good antioxidant properties, and many experiments have proved that they have good nutritional functions
.
Relatively speaking, sesamol and sesamolin can withstand high temperatures and even protect against the oxidation
of polyunsaturated fatty acids.

Therefore, sesame oil and olive oil are not absolutely good or bad, and the two have different benefits
for the nutritional health function of the human body due to different nutrients.
From the perspective of a balanced diet, healthy eating oil should pay attention to ensure diversification, usually pay attention not to eat only one oil, it is best to be reasonable to match, to achieve the diversification of edible oil, so as to be conducive to good health
.