Camelina oil compared to other vegetable oils

Camelina oil, also known as gold-of-pleasure oil, has gained popularity in recent years in the health and wellness sector due to its exceptional nutritional content and ecological benefits. This oil, favored by ancient farmers, has resurfaced among health-conscious individuals and is often compared to other popular vegetable oils such as olive oil, flaxseed oil, and sunflower oil. In this article, we will explore the properties of camelina oil and compare it to other vegetable oils through nutritional and practical aspects.

Camelina oil is obtained from the seeds of the gold-of-pleasure plant (Camelina sativa), and it has been used for thousands of years. The plant was cultivated in ancient Rome and was an important source of oil until modern oilseeds, such as rapeseed, replaced it. In recent years, camelina oil has made a comeback as a superfood due to its health benefits and sustainable cultivation.

Camelina oil is particularly known for its high omega-3 fatty acid content, but it also has many other beneficial properties:

• Rich source of omega-3 fatty acids: Camelina oil contains about 35–40% omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is an important essential fatty acid.

•  Balanced omega-3 and omega-6 ratio : Unlike many vegetable oils, camelina oil has an optimal omega-3 to omega-6 ratio (approximately 2:1), which is ideal for reducing inflammation and supporting heart health.

•  Source of vitamin E : Camelina oil is naturally rich in vitamin E (tocopherols), which acts as an antioxidant and helps protect cells from oxidative stress.

•  Stable and well-preserved : Camelina oil has a natural composition of antioxidants, such as vitamin E, which makes it a very stable oil, reducing the risk of rancidity.

Olive oil is one of the most well-known and popular vegetable oils, especially in the context of the Mediterranean diet. Its health benefits are well recognized, but how does it compare to camelina oil?

• Omega-3 content: While olive oil has many health benefits, its omega-3 content is much lower than that of camelina oil. Olive oil contains only a small amount of alpha-linolenic acid, making camelina oil a clearly superior source of omega-3 fatty acids.

•  Omega-6 and omega-9: Olive oil contains more omega-9 fatty acids (monounsaturated fatty acids), which help lower LDL cholesterol and support heart health. Camelina oil also contains omega-9 fatty acids, but its higher omega-3 content makes it a more favorable option against inflammation.

Olive oil is known for its high antioxidant content, particularly polyphenols, which provide anti-inflammatory effects and improve heart health. Camelina oil, on the other hand, contains significant amounts of Vitamin E, which protects the body from damage caused by free radicals. Both oils are excellent choices due to their antioxidants, but their compositions are slightly different.

Olive oil is particularly popular when cold-pressed for use in salads and dressings due to its strong flavor profile. Camelina oil, on the other hand, has a milder and nuttier taste, making it well-suited for cold dishes such as salads or smoothies. Camelina oil also withstands higher temperatures than flaxseed oil, making it a more versatile option for cooking.

Flaxseed oil is another popular source of omega-3 fatty acids. It is often used as a dietary supplement to support heart health and reduce inflammation.How does it compare to camelina oil?

• Omega-3 fatty acid content: Flaxseed oil contains even more omega-3 fatty acids than camelina oil – up to 50–60%. This makes flaxseed oil an effective source of omega-3, but camelina oil offers a better fatty acid balance, as its omega-3 to omega-6 ratio is naturally balanced.

•  Stability: Flaxseed oil is highly sensitive to oxidation and can go rancid quickly, which limits its shelf life and requires strict storage in a cool, dark place. In contrast, camelina oil has much better stability, thanks to its natural antioxidant content, making it a more practical choice for long-term storage.

Flaxseed oil is generally intended for use only cold, as it quickly loses its nutritional value when heated. Camelina oil withstands higher temperatures, allowing it to be used for light frying as well. This makes camelina oil a more versatile option in the kitchen.

Sunflower oil is a common and affordable vegetable oil that is popular for its neutral taste and versatility. It is often used for frying and baking.

•  Omega-3 and omega-6: Sunflower oil has a very low content of omega-3 fatty acids, but it is rich in omega-6 fatty acids. Excessive intake of omega-6 fatty acids without a balanced amount of omega-3 fatty acids can increase the risk of inflammation in the body. Camelina oil, on the other hand, offers a much better balance between these essential fatty acids, making it a healthier choice.
• Unsaturated Fatty Acids: Sunflower oil is rich in monounsaturated fatty acids, similar to olive oil, but its fat profile is not as favorable for heart health as that of camelina oil.

Sunflower oil is a popular choice for frying due to its durability and lack of flavor. Camelina oil also withstands moderate temperatures, but it brings a subtle, nutty taste, making it a better choice for dishes where the flavor and nutritional value are to be preserved. Sunflower oil can be considered a versatile cooking oil, while camelina oil offers more health benefits, particularly due to its omega-3 content.

Rapeseed oil is a commonly used vegetable oil in Finland, and it is considered healthy and is excellent for cooking due to its neutral flavor and high smoke point. When comparing to camelina oil, both are good sources of fat, but camelina oil stands out with higher amounts of omega-3 fatty acids and vitamin E.