Health benefits of red palm oil, uses and side effects. Red palm oil is an edible vegetable oil that is extracted from the flesh of palm fruits, these palm fruits are gotten from palm trees.
Red palm oil is the most produced and consumed oil in the world.
The red colour of palm oil is a result of the high carotene content present in red oil.
Red oil has been used in African countries for food and medicinal purposes since time immemorial. Recent research has proven red palm oil has many health benefits.
Palm oil is one of the most popular and versatile food on the globe today. It is the most valuable oil in the world today.
A lot of uses and facts about red palm oil come to the limelight regularly and this is because a lot of researchers are interested in unfolding the mysteries behind palm oil and its health benefits.
Red palm oil is used in food preparation as it can be added to foods to enhance colour and improve their taste. Red palm oil can also be used for frying, roasting, cooking, etc.
In the industrial sector red palm oil is used to produce cosmetics, waxes, toothpaste, soaps, lubricants etc.
Table of Contents
Nutritional Value of Palm Oil
A one-tablespoon serving of palm oil contains:
- Calories: 120
- Protein: 0 grams
- Fat: 14 grams
- Carbohydrates: 0 grams
- Fibre: 0 grams
- Sugar: 0 grams
- Iron: 0.02 mg
- Choline: 0.6 mg
- Vitamin E: 34.43 mg
- Vitamin K: 17.3 µg
Red palm oil is also a great source of vitamin E and carotenoids, they act as antioxidants by protecting the human cell from damage. Vitamin E improves cell communication and helps strengthen your immune system.
Difference Between Refined and Unrefined Palm Oil
Unrefined palm oil is raw palm oil that is pressed directly from the palm fruit flesh. It’s red in colour, with a distinct odour and flavour.
This type of palm oil is mostly used in West African countries such as Nigeria to prepare their traditional meals.
While refined palm oil passes through several processing steps to minimize its red colour by giving it a neutral colour and flavour.
This refined palm oil is most appreciated and used around the world in manufacturing food or for frying mass-produced foods.
Health Benefits of Red Plam Oil
There are many health benefits of red palm oil which may be attributed to its high nutritional content. Below are the most potent health benefits of red palm oil;
Red palm oil helps improve eyesight
One of the health benefits of red palm oil is as a result of its vitamin A. Vitamin A is an essential vitamin for your general eye health as it may help reduce the risk of eye or vision problems.
Beta-carotene and other antioxidants found in red palm oil are important for the eyes as it helps to improve vision and general eye health, this is because they provide the body with a powerful defensive mechanism against free radicals.
Free radicals are the major cause of oxidative stress and damage to human cells, resulting in many health issues, including eye problems.
Red palm oil helps soften the skin
The health benefits of red palm oil when applied to the skin is that it helps make the skin soft, fresh and shiny. For the above reason, palm oil is the main ingredient used by those that manufacture cosmetics such as soaps and creams.
Red palm oil contains vitamin E, some health benefit of red palm oil is that it is nourishing for the skin. Red oil may also help soothe and relieve itchy skin which is mostly suffered by those with highly sensitive skin.
Palm oil may minimise the risk of cancer
Palm oil contains vitamin E, a type of vitamin E known as Tocopherols are natural antioxidants.
One of the very many health benefits of red palm oil is that may help prevent the risk of developing cancerous cells and minimise their growth.
Red oil helps to reduce cholesterol levels
The fatty substance known as cholesterol can build up in the arteries, causing them to be narrow thereby forcing your heart to put more effort into pumping blood and circulating them to your entire body.
Do you know that high cholesterol is one of the major risk factors for heart disease?
Well, it may interest you to know that one of the health benefits of red palm oil as revealed in some studies is that, red palm oil may help reduce the amount of bad cholesterol in your blood, thereby keeping your heart healthy and stronger.
A 2016 study found that red palm oil and extra virgin olive oil have a similar effect on blood cholesterol levels as they were able to reduce the levels of both triglycerides and LDL cholesterol in the blood.
Palm oil helps to boost brain health
Red palm oil contains in large quantity a type of vitamin A known as tocotrienols. Tocotrienol is a potent antioxidant that supports the healthy functioning of the brain.
The benefits of this vitamin A to the brain are enormous ranging from slowing dementia to enhancing the cognitive abilities of the brain.
A recent study published in the Journal of Alzheimer’s Disease found that tocotrienol can improve cognitive function in mice. This means that it can truly improve the cognitive ability of human beings.
Red palm oil may help reduce oxidative stress
Oxidative stress is caused by free radicals. Free radicals can build up in your body over time which can lead to inflammation, cell damage and even chronic diseases.
Red palm oil contains antioxidants, which are substances that can help fight and neutralise the effect of harmful free radicals in the body to protect and prevent damage to human cells.
In summary, one of the health benefits of red palm oil is its ability to protect your cells against damage caused by free radicals.
Red palm oil can improve your vitamin A status
One of the health benefits of red palm oil is that it contains carotenoids which the body converts into vitamin A.
Consumption of red palm oil may help improve vitamin A status in people who are at risk of being vitamin A deficient. The health benefits of red palm oil are backed by some studies.
One of the Studies carried out revealed that red palm oil supplements could increase the levels of vitamin A in both children and adults
A small study revealed that people with cystic fibrosis, a condition that makes the absorption of fat-soluble vitamins difficult, experienced an increase in the levels of vitamin A present in the blood after taking two to three tablespoons of red palm oil daily for 8 weeks.
The Side Effects of Red Palm Oil
Despite the very many health benefits of red palm oil, there are some side effects associated with its use.
You may have to acknowledge the fact that people respond and react to food differently and this is evident in the consumption of red oil.
Several studies have shown that red oil can help to reduce blood cholesterol levels. While some studies have also shown that the same red palm oil may actually increase the cholesterol levels in the blood of some individuals.
Considering the above reason, it is advised that red palm oil should be used or consumed moderately so as to get all the health benefits of red palm oil. I believe that you are conversant with the saying that says that “too much of everything is bad”. let this principle guide you in everything you do in life, especially the ones that go into your stomach.
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Disclaimer: This information does not in any way replace that of a health professional. Be reminded to always consult with your doctor about any medical concerns, issues, conditions and supplements that you may be taking. Always consider the advice of a medical practitioner on the treatment of any health issue you may experience.
References
National Institutes of Health: “Vitamin A.”
National Institutes of Health: “Vitamin E.”
Mediators of Inflammation: “Supplementation with red palm oil increases β-carotene and vitamin A blood levels in patients with cystic fibrosis.”
