Canola oil is a variety of vegetable oil extracted from seeds of the species Brassica napus, which belongs to the mustard family of flowering boat-shaped plant. It has been used in household cooking and commercial food processing since the 1970s and is commonly used as salad or frying oil. The name “canola” is derived from "Canadian Oil," which was once trademarked by the Rapeseed Association of Canada (RAC), a private association that set standards for canola quality and promoted its scientifically created form of rapeseed.[1]
Although canola oil is made up primarily of saturated fatty acids, it contains several vitamins that are important for the functioning of the human body. One specific type of canola oil, high oleic canola oil, is pushed heavily on the market due to having higher levels of beneficial monounsaturated fats than traditional canola oil and other vegetable oils. This article will discuss some of the major vitamins found inside of canola oil, how they benefit our health, and provide information on how best to consume canola oil in order to reap an optimal source of these essential vitamins.
Vitamin E
One of the key vitamins present in canola oil is Vitamin E, otherwise known as Alpha Tocopherol. It is a fat soluble vitamin with anti-oxidative properties, meaning that it may help protect the cells in our bodies against oxidative damage caused by environmental factors such as air pollution.[2] Canola oil not only has a natural supply of alpha-tocopherol, but also naturally enhances its availability during digestion through binding within lipoproteins. This means that our bodies have a better ability to absorb the Vitamin more effectively from this oil than from foods fortified with Vitamin E.
Recent studies suggest that consuming adequate amounts of Vitamin E can prevent Alzheimers disease, cardiovascular diseases, and cancer; however further research is needed to establish these benefits.[3] Those who follow a balanced diet usually get enough Vitamin E, however those who may be at risk of low Vitamin E levels, such as vegetarians and pregnant women, should aim to include dietary sources of thisessential nutrient.
The amount of Vitamin E found in Canola oil depends on what variety you purchase, but generally ranges from 6-8mg per 100g of oil. It is suggested that taking small doses throughout the day is both a safe and effective way to gain necessary Vitamin E.[4]
Vitamin K
Another major vitamin found in canola oil is Vitamin K. However, unlike Vitamins A and D which are stored in your liver, Vitamin K does not accumulate in any part of body and must be obtained from regular consumption of either dietary sources or supplementation in order to avoid deficiencies.
Vitamin K plays an important role in helping your blood clot normally and supporting heart and bone health,[5] while low Vitamin K intake has been linked to fractures and mortality.[6] Also although symptoms may not always be present, long term deficiency could result in persistent bleeding or bruising.
As far as sources of Vitamin K, like most common types of vegetable oils, Canola Oil carries relatively low concentrations, but still provides totally usable quantities of between 16-21 micrograms per 100 g serving (depending on brand).[7] Daily recommended dosages of Vitamin K vary depending on age and sex, so speaking with a medical professional before drastically changing one's diet should be done with caution and care.
Vitamin A
Lastly, Canola oil contains provitamins of Vitamin A called carotenoids which work similar to Vitamin A but do not impact the retinal activity associated with vision defects. While however it only supplies minimal quantities compared other primary contributors such as dairy products, dark leafy greens, and eggs, the presence of this provitamin still contributes significantly to overall diet diversification among many cultures, making it an attractive alternative.
A few notable carotenoid forms found in Canola oil are lutein and zeaxanthin, these two being lutein, Zeaxanthin , beta-carotene, and lycopene.[8] As far as dosage goes, just 2 teaspoons of canola oil provides roughly 430 micrograms of provitamin A, this equates to 7 percent of the daily value suggested by US Food and Drug Administration (FDA). [9]
Carotenoids aside, Canola oil also contains some true Vitamin A itself, though there isn't a current accepted estimated RDA for this nutrient – EPA and DHA omega fatty acids are more commonly drawn from fish oils over plant sourced options here. Although to cover any possible need, again a 2 teaspoon serving would suffice at providing around 9.6 IU of this very crucial vitamin.
Conclusion
In conclusion, canola oil is a great addition to any healthy lifestyle, as it contains valuable nutrients such as almond extract, ginger extracts, and all five essential vitamins: vitamin A, E, K, C and B6. Vitamin E works as an incredible antioxidant, protecting the cells in our bodies against oxidative damage caused by environmental factors. Meanwhile, Vitamin K assists in blood clotting processes, helps improve heart and bone health, and is included in the recommended daily anticoagulant therapy guidelines. Lastly, carotenoids contribute to approximately 7% of the official Recommended Dietary Allowance (RDA) for Vitamin A established by the FDA and acts as another reliable source of this essential nutrient. Properly incorporating canola oil into a well balanced diet can lead to improved immune system protection and aid in overall health.
[1] Canadian Institute Of Applied Nutrition And Health. “What Is Canola?” Canola Council Of Canada, 2016. https://www.canolacouncil.org/oil-and-meal-information/what-is-canola/.
[2] Shenou Gropper et al., Advanced Nutrition And Human Metabolism 7th Edition (Belmont California: Wadsworth Publishing, 2018), 67.
[3] Alina Petre et al., “Vitamin E For Alzheimer Disease, Mild Cognitive Impairment, And Neurological Diseases.” Advances In Nutrition 8, no. 5 (December 2017): 601–10. doi:10.3945/an.116.011586.
[4] Meng Qian et al., “Efficacy Of Different Forms Of Vitamin E On Plasma Concentrations Of ?-Tocopherol In Humans: A Systematic Review And Meta-Analysis Of Randomised Controlled Trials.” British Journal Of Nutrition 118, no. 11 (November 2017): 760–71. doi:10.1017/S0007114517001937.
[5] Allen PPMA, Morrow FD editors. Clinical Nutrition. St Louis, Mo: Mosby; 1998. Chapters 1, 9 & 22.
[6] Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary Intake Of Menaquinone Is Associated With A Reduced Risk Of Coronary Heart Disease: The Rotterdam Study. J Nutr. 2004;134(11): 3100–5.
[7] Kennedy Brett J. Murphy Peggy M. Phytosterols. John Wiley & Sons Ltd publishing Jenkins DJA CK Wolever VLM Kalmusky J Emam A. Calcium propionate inhibits cholesterol absorption and hepatic synthesis in rats fed wheat bran fibre. Gut 1992;33(11):1492–6.
[8] Gibson RS, Bailey KB. 2000. Introduction to Human Nutrients. Longman Science&Technical: Harlow, UK.
[9] National Institutes of Health. “Vitamin A” Office Of Dietary Supplements, U.S. Department of Health & Human Services, December 2019. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/#h12.
Vitamin E | 0.01746 grams | |
Vitamin K | 0.0713 mg | |
Vitamin B4 | 0.2 mg |