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LEGUMES AND OILSEEDS

 

                                                                                                                                                                    By the Portuguese team

Legumes are a classification of vegetables that include beans, peas and lentils. They are a valuable source of protein, important vitamins (folic acid and vitamin B).and minerals (calcium, zinc, iron).

 Legumes contain no cholesterol and little fat, and they have both soluble and insoluble fiber.

They are also high in iron, potassium and

magnesium.

Sold in dried form or in cans, legumes may be especially useful as a meat substitute for vegetarians.

 

Oleaginous fruits

 

Tree nuts include chestnuts, walnuts, almonds, hazelnuts, among others. These fruits contain both a lot of calories and also nutrients such as monounsaturated and polyunsaturated fats, vitamins and minerals which have several health benefits.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Main characteristics of oleaginous fruits

 

Nuts are famous as a source of energy because they contain lots of calories. They are also an excellent source of vitamin E, potassium and vegetable protein. Nuts are a plant food that has a higher amount of antioxidants, responsible for preventing cellular aging and preventing many diseases, such as coronary heart disease, many cancers and madness.

The list of benefits do not stop there. If consumed without exaggeration, they don’t make you get fat.

Due to their high calories content, these cannot be consumed by themselves, but only along with other products, in small quantities, to take advantage of their qualities only.

 

 

So please do consume:

 

  • Dried seeds and fruits with cereals and milk

  • Oil of any kind added to fresh or cooked vegetables, in salads or pasta and rice.

 

Oilseeds are vegetable and fat oils which have to be extracted by suitable methods.

 

The extracted oils are water insoluble and at 20 ° C are liquid.

Fat oils are distinguished by presenting a solid appearance at 20 ° C. They consist predominantly of triglycerides, compounds resulting from condensation between a fatty acid and glycerol.

 

The main vegetable and fat oils are:

• Soybean oil

• Canola Oil

• Sunflower oil

• Corn oil

• Rice oil

• Grapeseed oil

• oil or coconut oil babassu

• oil or coconut oil

• Oil or grease palm

• oil or palm kernel fat

• Sesame oil

• Oil mixed or compound

• Vegetable oil flavored olive oil and flavored

• Olive oil

• Oil palm

 

Apart from oils of vvegetable origin (oil), there are also oils of animal and microbial origin.

Some tips

 

  • Every kind of vegetable oil is a mix of saturated and poli non saturated fats in diverse proportions. The more saturated an oil is, the more solid it is.

  • If you put olive oil in the fridge, you can notice that at the bottom of the bottle this becomes dens due to the mono non saturated fats. Sun flower oil, being poli non saturated, remains liquid in every condition.

  • Corn oil is excellent for cooking

  • Remember: NONE OF THE VEGETABLE OILS CONTAIN CHOLESTEROL

  • All vegetable oils contain the same amount of calories, no matter if they are made of olives, sun flower, nuts, corn, Soybeans

  • Extra virgin olive oil is the best quality of olive oil you can get.

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