2- Olive, sunflower, sesame, cottonseed, walnut, hazelnut, peanut, soybean, and corn take the lead in vegetable oils.
3- The increase in omega (n-3) fatty acids in the diet helps prevent coronary heart disease. These fatty acids must be taken with food. Linoleic acid (n-6) is found in sunflower oil, corn oil, soybean oil, and peanut oil. Linolenic acid (n-3) is available in green leafy vegetables, soybean oil, walnut oil, oily marine fish, and seafood. While n-3 fatty acids EPA and DHA, on the other hand, are found in aquatic products and breast milk. It is also necessary for retinal and brain development.
4- Oilseeds are rich in water-soluble group B vitamins of Thiamine (B1), Riboflavin (B2) Niacin, and Folic Acid, as well as vitamin E, one of the fat-soluble vitamins.
5- Hemicellulose is partially soluble pulp. It reduces intra-colonic pressure, increases fecal volume, and helps in regulating blood glucose and decreasing serum cholesterol. Foods with the highest content of pulp are legumes, followed by oilseeds (almonds, walnuts, peanuts), bran whole grains, vegetables, and fruits. The amount of pulp in a daily diet should be 25-30 grams.
6- Diet Pulp is the main component of dietary products in terms of creating a feeling of satiety. Hard-shelled fruits (walnuts, hazelnuts, almonds) are rich in pulp, which is necessary for the functioning of the digestive system. They soften the feces by drawing water and prevent constipation. Due to their soluble fiber content, they have positive effects on health in terms of regulating blood sugar, lowering cholesterol levels and protecting against cardiovascular diseases.
7- Vitamin E, which is present in high amounts in hard-shelled fruits, acts as a trap for free radicals in the cell membrane by antioxidant effect and prevents oxidation of unsaturated fats, which are vital for cell integrity. This protective effect, which is essential for the health of all cells, also helps to prevent many diseases such as cancer and cardiovascular diseases. These foods can be used in diet as an alternative to foods such as meat and eggs in preventing cardiovascular diseases due to their high energy content but lack of cholesterol.
8- Potassium, calcium, and magnesium are important minerals in controlling blood pressure. Due to the high potassium and magnesium but low sodium content in oilseeds, the recommended daily consumption may be efficient in controlling the blood pressure. Meanwhile, patients with hypertension should consume salt-free oilseeds
