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Health Benefits of Palm Oil, Uses And Its Side Effects

About Palm Oil Benefits Nutritional benefits of palm oil Palm oil health benefits and risks Palm Oil Uses Palm Oil Side Effects Palm oil cultivation and origin
Health Benefits of Palm Oil, Uses And Its Side Effects

The health benefits provided by the using of Palm oil are such that they help in improving vision, preventing cardiovascular issues, reducing the risk of cancer, provides naturally soft skin.

Palm oil improves hair growth and supplies the body with Vitamin K. This oil richly loaded with antioxidants , contains unsaturated fats, contains zero Trans-Fat, rich in nutrients, helps during pregnancy, helps in providing the body with energy.

Palm Oil

Palm oil, an edible vegetable oil rich in saturated fats and free of trans fats, is derived from the mesocarp (reddish pulp) of the fruit of the oil palms, mainly the African oil palm (Elaeis guineensis) and to some extent from the American oil palm (Elaeis oleifera) and the maripa palm (Attalea maripa).

Palm mesocarp oil which is 49% saturated, is generally reddish in colour because of high beta-carotene content. Crude red palm oil that has been refined, bleached and deodorized, a common commodity called RBD palm oil, does not contain carotenoids. It is semisolid at room temperature. Palm oil is a common cooking ingredient in the tropical belt of Africa, Southeast Asia and parts of Brazil.

Nutritional Value of Palm Oil

One cup of Palm oil serves 1909 calories and 216 g of total lipid fat. It also offers 0.02 mg of iron, 0.6 mg of choline, 34.43 mg of Vitamin E, 17.3 µg of Vitamin K, 106.488 g of total saturated fat, 0.216 g of lauric acid, 2.16 g of myristic acid, 93.96 g of palmitic acid, 9.288 g of stearic acid, 79.92 g of total monounsaturated fats.

Palm oil contain 0.648 g of palmitoleic acid, 79.056 g of oleic acid, 0.216 g of gadoleic acid, 20.088 g of total polyunsaturated fats, 19.656 g of linoleic acid and 0.432 g of Linolenic acid.

Nutritional facts Per 100 Grams

884 Calories
100 g Total Fat

Health Benefits of Palm Oil

Health Benefits of Palm Oil
Not only you can cook with palm oil, but this oil is used in various snack products, wax, cosmetic, and skincare items. Now even it is used as a biofuel and medicinal purposes. Palm oil is beneficial for health, diabetic person can use it as it reduced blood glucose level and enhance antioxidant status.

Mentioned below are the best health benefits of Palm Oil . We also list out when not to use palm oil in different condition, read out its origin and cultivation details to know more about it.

Palm Oil helps in improving vision

Beta-carotene is very much important for improving vision. Many antioxidants can be found in palm oil, which provide powerful defensive mechanisms of the body. They are the beneficial by-products of cellular metabolism and can help by protecting the body against free radicals.

Free radicals are responsible for a lot of cellular breakdown and mutation, including the damage of vision. Using palm oil as a replacement for other types of oil can help prevent macular degeneration and cataracts.

Palm oil helps in preventing cardiovascular issues

Palm oil in spite of having a high content of HDL and LDL cholesterol can still create a healthier balance in our body. High levels of LDL cholesterol can increase the chances of atherosclerosis, which can cause strokes and heart attacks. By maintaining a healthy balance of cholesterol (both of which is needed in our body), one can ensure a healthier cardiovascular system.

Palm oil helps in reducing the risk of cancer

Tocopherols, a form of vitamin E present in are natural antioxidants that can help to prevent cancer by neutralizing free radicals. Free radicals cause healthy cells to mutate into cancerous cells, so high levels of tocopherol as is present in palm oil are necessary.

Palm oil helps in providing naturally soft skin

Palm oil makes the skin naturally soft and glossy without it getting a greasy appearance. This is the reason the oil is a key ingredient in many soap bars and skin creams. It also provides relief to ragged cuticles and itchy skin.

Palm oil helps to improve hair growth

Palm kernel oil provides thorough conditioning of hair, thickens hair and reduces hair fall by making it stronger. Used as a hot oil treatment, it provides a soothing effect along with the desired nourishment.

Palm oil rich In Vitamin K

Vitamin K is one of the most important fat-soluble vitamins that the body requires. It boosts bone health and also acts as a blood coagulant. Palm kernel oil contains high amounts of the vitamin K and hence is recommended for daily use.

Palm oil richly loaded with antioxidants

With a sufficient amount of Vitamin E, rarely found tocotrienols and being loaded with anti-oxidants, palm oil provides amazing anti-aging benefits. It prevents the occurrence of wrinkles and fine lines. Palm oil is capable of providing protection against harmful UV rays and other toxins and hence it is healthy for the skin.

Palm oil contains unsaturated fats

The palm kernel oil is a source of healthy unsaturated fats and medium chain fatty acids. This is perfect for use as a cooking medium. Moreover, these qualities make it ideal for healthier skin, bones and joints.

Palm oil contains zero Trans-Fat

Palm oil does not contain any Trans-fat, and is hence considered as ideal cooking oil for those who are looking to shed extra pounds.

Palm oil rich in nutrients

In addition to having important fat-soluble vitamins, palm kernel oil also has high nutritional value. It has numerous nutrients that are essential for maintaining a good health. The presence of palmitic acid, considered as a 16-carbon saturated fatty acid, makes it distinctive from other cooking oils.

Palm oil helps during pregnancy

The deficiency of vitamin could be harmful for a pregnant woman as well as her unborn child. Palm oil contains Vitamin D, A and E which is beneficial for the health. A pregnant woman should have Palm oil in her diet to prevent the vitamin deficiencies.

Palm oil helps in providing with energy

Palm oil has beta carotene in it which carotene assists in promoting the level of energy and enhances the balance of hormones in the body.

Uses of Palm Oil

The use of Palm oil in the commercial food industry is widespread because of its lower cost and higher oxidative stability of the refined product when used for frying. Palm Oil is used in around 50% of products consumers purchase and use on a daily basis.

Palm Oil and its derivatives, otherwise known as fractions of the oil are used in the manufacture of prepackaged food, cosmetics, cleaning products, hair care, soaps and personal care items. Palm Wax is used in the manufacture of candles.

It is also used to manufacture bio fuel and has become what is called the green fuel option for Motor Vehicles, shipping and Aircraft fuel. Palm is also used as feed for livestock named as palm kernel cake which is a by-product of palm kernel oil.

Side-Effects & Allergies of Palm Oil

Consumption of red palm oil is safe, even in large amounts. It does not, as such, have any side effect. Because of palm oil's composition, it metabolizes more effective with food, so there is less risk of having abdominal discomfort or bowel problems.

One minor caveat, however, is when one consumes large amounts of the oil, a yellowing of their skin may occur. This is due to the high levels of carotenes in the oil. This in turn enhances a person’s protection against harmful UV rays. Topical application of red palm oil can also cause a person’s skin to turn yellowish-orange. Although this can be removed by washing, palm oil stains on clothes is more challenging to wash off.

Cultivation of Palm Oil

The oil palm (Elaeis guineensis) originated from West Africa, where evidence of its use as a staple food crop dates as far back as 5,000 years. There is even evidence in Egyptian tombs of people being buried with casks of palm oil, reflecting the high societal value attributed to the product. While palm oil was ubiquitous in West Africa, the use of palm oil in the international market expanded significantly as a result of the British Industrial Revolution and the expansion of overseas trade.

A combination of European settlers and entrepreneurs, observing the opportunity for commercial palm oil production to produce soaps, lubricants and edible oils lead to a dramatic expansion of oil palm plantations throughout Sub-Saharan Africa and Southeast Asia. The first commercial scale plantation in Malaysia was founded in 1917 and established in Tennamaran Estate in Selangor.

Popular Questions & Answers

Im 32 year old, im having high cholesterol please tell me how to lower my cholesterol naturally. My doctor told me to do diet if it does not reduce then he will give me medicine. My weight was 63 kg now im 55 kg.

Homeopathy Doctor, Noida
U can do the following-- stop smoking (if you smoke). Smoking lowers your hdl, (“good”) cholesterol level. Change the way you eat. Low-fat, low-cholesterol eating benefits all your lipid levels. Lose weight if necessary. Maintain healthy lifes...

Why palm oil is bad for health. I see that, it is manufactured from palm only. What is consequences in this?

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Dear Lybrate user, if you are already obese then you should not consume it. Because, palm oil contains a type of fat that can increase cholesterol levels. So you should avoid eating palm oil in excess. And for more queries or any homeopathic medic...

My triglyceride level is >800 (125-200 normal), VLDL 160 (5-40 normal) and Uric Acid 9.3 (3.7-9.2 normal). I am NOT obese and have a moderately active lifestyle. I am 6'1 tall and 86 kg, but there is hardly much visible fat in body. I am neither a smoker nor a regular alcohol drinker (only occasional, once a week maybe). Please advise some remedies and actions to be taken.

Diploma In Gastroenterology, Diploma In Dermatology, BHMS
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Do physical activity..avoid oily and junks..eat plenty of fibers,eat more fruits,eat omega3 fatty acid,limit salt intake,eat fish that contains omega 3fatty acid,avoid full fat milk,cheese,curd,palm oil,coconut oil and cream..limit soda consumptio...

Sir my testosterone level is 290 which is very low. And sir I am masturbating 2 times a day. Is it ok or should I stop masturbating.

MD - Psychiatry
Psychiatrist, Chennai
Testosterone levels neither increase or decrease with masturbation. 290 is ok. Masturbation is a very healthy form of sexual outlet, do not feel guilty about it. Once or twice a day is very much normal. Nearly 99% of men and more than 60% of women...

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Reviewed By
B.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health Nutrition
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