Edible oil is a part of daily diet. In the pursuit of a healthy diet, vegetable oil has become the preferred cooking oil for many households. Plant oil is a natural oil extracted from the seeds, fruits, or germ of plants, including rapeseed oil, sunflower seed oil, peanut oil, olive oil, corn oil, salad oil, etc. The main nutrients provided by various vegetable oils are fatty acids, which are divided into saturated fatty acids and unsaturated fatty acids. Hu Wen, director of the Clinical Nutrition Department at West China Hospital of Sichuan University, introduced that moderate intake of saturated fatty acids can help maintain normal lipid metabolism, but excessive intake can increase the risk of cardiovascular disease. The content of saturated fatty acids in animal oil is relatively high (such as lard, butter, and butter), while the content in vegetable oil is relatively low. But there are exceptions, such as palm oil which accounts for about half of the saturated fatty acids, coconut oil which accounts for 90% of the saturated fatty acids, and cocoa butter which also has a relatively high content of saturated fatty acids. Unsaturated fatty acids have characteristics such as anti-inflammatory, antioxidant, and reducing the risk of cardiovascular disease. The unsaturated fatty acids in vegetable oil are mainly alpha linolenic acid and linoleic acid. Soybean oil, walnut oil, corn oil, peanut oil, etc. are all good sources of linoleic acid, while alpha linolenic acid is mainly found in perilla oil, flaxseed oil, and fish oil. Olive oil, rapeseed oil, and other oils are rich in monounsaturated fatty acids. How to scientifically select vegetable oil? Hu Wen gave the following tips. The selection of vegetable oils should be diversified. Different vegetable oils contain different fatty acids or other nutrients, so it is recommended to rotate the use of different types of vegetable oils to achieve nutritional balance. Prioritize choosing vegetable oils with high levels of unsaturated fatty acids, such as olive oil, tea oil, rapeseed oil, and peanut oil. Control the intake of vegetable oil. Moderate intake of cooking oil is an important component of a reasonable diet. The "Chinese Dietary Guidelines for Residents (2022)" recommend that adults consume 25-30 grams of cooking oil per day. Specific intake should be determined based on one's age, gender, weight, health status, and activity level. People with overweight, obesity, hypertension, and hyperlipidemia should control their intake of fats appropriately. If conditions permit, it is necessary to understand the processing technology of oil. There is not much difference in safety between pressed oil and extracted oil. Pressed oil retains the color, aroma, taste, and nutritional components of the raw materials during the processing. After refining, the extracted oil may lose some nutrients, but the oil yield is higher than that of pressed oil. Both pressed oil and extracted oil must meet food safety standards before they can be sold. When purchasing, you can pay attention to the production process and raw material information marked on the product label, and choose edible oil that meets your needs. Long storage time, improper storage environment, and repeated heating can all accelerate the oxidation and deterioration of vegetable oil. Therefore, after opening, it should be consumed as soon as possible. Unused vegetable oil should be stored in a cool and ventilated place, and prolonged high-temperature cooking should be avoided to reduce the generation of harmful substances. (New Society)