Sunflower oil is made from pressing sunflower seeds, it’s high in unsaturated fats but how healthy it is can depend on its type.
High oleic types of this oil might help optimize cholesterol levels.
Sunflower oil is a good source of vitamin E and our bodies need fats to function properly.
There are concerns about consuming excessive amounts of sunflower oil high in poly-unsaturated fats (omega-6s), especially when it comes to refined versions.
Although sunflower oil has healthful components, using other oils for different applications could provide better balance to your diet.
Introduction
Stunning yellow sunflower fields are a delight. It is from such blossoms’ seeds that sunflower oil is derived. This bright-hued oil is a regular feature in supermarkets. But, what goes into making it? Is it truly a health must-have? Or should we worry about its usage?
To answer these questions, let’s dive into an exploration of sunflower oil. We’ll look at its origin, nutritional makeup, pros and cons, and how it fares against other oils. Ready for some insights?
What is Sunflower Oil?
Sunflower oil refers to an oil taken from the seeds of the Sunflower plant, or Helianthus annuus. This oil is a global culinary staple.
Origin & history
Originating from North America, sunflowers were used by Indigenous peoples for thousands of years. They made use of sunflower seeds for food, skincare, and medicinal purposes. Widespread usage of sunflower oil started in the 19th Century, after reaching Eastern Europe.
How it is made
Sunflower oil is made by extracting oil from the cleaned seeds. There are two main ways this is done.
Cold-Pressed procedure
The cold-pressed process involves placing sunflower seeds in a press. Under high pressure, the oil is squeezed out. This method keeps in most of the oil’s natural flavor, aroma, and nutrients.
Expeller-pressed process
For the expeller-pressed method, the seeds are first heated and then pressed. While it yields more oil, such heating can lessen nutrient content and change the oil’s taste.
Here’s a quick look at the comparison of the two methods:
Process
Yield
Nutrient Retention
Flavor
Cold-Pressed
Lower
High (no heat or chemicals used)
Natural, robust
Expeller-Pressed
Higher
Moderate (heat can degrade some nutrients)
Mild, due to heating
Did you know ?
Sunflower oil is rich in vitamins, including vitamin E, B vitamins, folate, and niacin. source: NCBI
Sunflower oil is widely preferred in Europe, Mexico, and South America due to its health benefits and easy accessibility. source: NCBI
Sunflower oilcakes can be used as a functional ingredient in healthy diets due to their valuable components. source: NCBI
Sunflower oilcakes have a high total dietary fiber content (31.88% for pellets and 12.64% for cake). source: NCBI
Different Types of Sunflower Oil
Did you know sunflower oil comes in different types? Let’s look at those.
1. Mid-oleic sunflower oil
Mid-oleic sunflower oil falls in the middle of the “oleic” range. It’s high in monounsaturated fats, filling around 65% of its fatty acid profile.
2. High-oleic sunflower oil
The top pick in terms of health is high-oleic sunflower oil. It’s brimming with oleic acid, thanks to selective breeding. Such oils contain up to 82% monounsaturated fats.
3. High-linoleic sunflower oil
At the opposite end is high-linoleic sunflower oil. This variety features polyunsaturated fats, with linoleic acid taking up more than 68%.
Comparison between different types
Each type of sunflower oil offers unique benefits. High-oleic oil survives high heat, while high-linoleic oil is rich in omega-6 fats but doesn’t do well when heated. Mid-oleic oil offers a bit of both: stability under heat and a good mix of monounsaturated and polyunsaturated fats.
Here’s a quick comparison of their key traits:
Sunflower Oil Type
Oleic Acid (MUFA) Content
Linoleic Acid (PUFA) Content
Stability During High Heat Cooking
Mid-oleic Sunflower Oil
65%
Approx. 26%
Higher than high-linoleic, lower than high-oleic
High-oleic Sunflower Oil
82%
Lower
Highest
High-linoleic Sunflower Oil
Lower
About 60%
Lowest
Nutritional Values of Sunflower Oil
Let’s delve into what makes sunflower oil a nutrient-dense option.
Nutrient
Amount per Tablespoon of Sunflower Oil*
Total Fat
14 g
Saturated Fat
2 g
Monounsaturated Fat
Variable, up to 10 g
Polyunsaturated Fat
Variable, up to 9 g
Vitamin E
Approximately 40% of RDA
Calories
Approx. 120
*This may vary from brand to brand
From what I’ve seen, I have observed that incorporating sunflower oil into your diet might have positive effects on your lipid profile, specifically by reducing plasma triacylglycerol levels.
Sunflower oil, boasting key nutrients, offers quite a few health benefits.
1. Heart health benefits
High-oleic sunflower oil, rich in monounsaturated fats, is linked with heart health. Studies credit these fats with normalizing cholesterol, curbing inflammation, and lowering the risk of heart disease.
2. Benefits for skin
Sunflower oil also helps skin care. It’s rich in Vitamin E, an antioxidant that shields skin cells from harmful free radicals. Applying sunflower oil to your skin might be a good idea, don’t you think?
3. Immunity boosting properties
Vitamin E’s antioxidant power also aid your body’s defense system. They shield immune cells from harm, thereby beefing up your immunity.
Here’s how its benefits play out:
Health Benefit
Brief Explanation
Heart Health
High-oleic sunflower oil promotes heart health, thanks to its high content of heart-friendly monounsaturated fats. Its linoleic-rich counterpart, however, may pose potential risks when consumed excessively.
Skin
Employing sunflower oil for skincare might promote better skin health via its vitamin E content.
Immunity
The antioxidant properties of Vitamin E found in sunflower oil can help boost your immune response, thus equipping your body better to fend off diseases.
Based on my experience, I have seen that including sunflower oil in your diet may help protect your stomach from the side effects of certain medications. This is likely because sunflower oil can enhance your body’s natural anti-inflammatory response, which can reduce inflammation in the stomach.
But beware, sunflower oil also has potential pitfalls. Specifically, the high-linoleic variant carries some risks.
1. High Omega-6 Content
Omega-6 fats are vital. Yet, excess intake may lead to inflammation, which in turn can cause obesity and heart disease.
2. Oxidation and Aldehydes
When heated repeatedly, high-linoleic sunflower oil may emit harmful compounds. This is particularly concerning if it’s used for deep frying.
3. Potential risk to heart health
While high-oleic sunflower oil is touted as heart-healthy, high-linoleic sunflower oil may present risks. This is due to its easily oxidizable omega-6 fats.
Here’s a snapshot of these risks:
Negative Effect
Brief Explanation
High Omega-6 Content
Consuming high-linoleic sunflower oil, rich in omega-6 fats, in excessive amounts might lead to an unbalanced omega-6 to omega-3 ratio causing inflammation linked diseases.
Oxidation & Aldehydes
When high-PUFA oils like sunflower oil are exposed to high heat for extended periods, damaging aldehydes forms which might cause harm to the body.
Risk to Heart Health
The high linoleic acid content in sunflower oil might raise its tendency to get oxidized, which might present risks to heart health.
Sunflower Oil vs. Other Common Cooking Oils
Sunflower oil has several rivals on supermarket shelves. How does it compare?
1. Comparison with Olive oil
Olive oil tops the health chart among cooking oils. Compared to high-linoleic sunflower oil, it stands up better to heating. It also boasts heart-healthy monounsaturated fats and numerous beneficial phytochemicals.
2. Comparison with Canola oil
Canola oil, being middle-of-the-road, balances its monounsaturated fats and omega-6 to omega-3 ratio. But it loses points due to likely GMO roots and likely important processing methods involving high heat and chemicals.
3. Comparison with Coconut oil
Coconut oil, despite its saturated fat content, doesn’t harm your heart if eaten sparingly and as part of a varied diet. But olive oil takes the lead when it comes to heart health.
Here’s how they stack up:
Cooking Oil
Comparison with Sunflower Oil
Olive Oil
Touted as one of the healthiest oils, olive oil ranks higher than sunflower oil due to its abundant heart-friendly fats, nutrients, and resilience during heating.
Canola Oil
Canola oil sits somewhere in the middle with its fair share of heart-healthy monounsaturated fats but scores lower due to possible processing methods compared to high-oleic sunflower oil.
Coconut Oil
Composed of saturated fats, coconut oil fares well if moderately consumed but isn’t as healthy as high-oleic sunflower oil or olive oil for heart health.
Conclusion
Sunflower oil is a mixed bag. On the one hand, it’s rich in nutrients and good fats. On the other hand, certain types (like the high-linoleic version) have potential downsides. The secret lies in knowing which type of sunflower oil you’re dealing with. High-oleic sunflower oil is a healthier choice, handling heating well and offering heart-helping monounsaturated fats. But traditional high-linoleic sunflower oil, rich in omega-6 fats and with lesser heat stability, isn’t its equal. So, choose wisely! Remember, mixing oils in your kitchen can diversify your diet’s nutrition and health benefit profile.
It depends on the sunflower oil type. High-oleic sunflower oil, rich in monounsaturated fats and stable under heat, is a healthier pick. But traditional high-linoleic sunflower oil, though filled with essential fats, is not as heat-resistant.
Is sunflower oil worse for you than olive oil?
When compared to high-oleic sunflower oil, olive oil provides similar heart-healthy monounsaturated fats. But, olive oil, especially the extra-virgin kind, also offers a wide range of beneficial plant compounds and nutrients. This makes it an overall healthier choice.
Why is sunflower oil inflammatory?
High-linoleic sunflower oil, is high in omega-6 fats. Too much of these can trigger inflammation, which can be a springboard for many health problems. Therefore it is always recommended to consume in moderation.
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Medically reviewed by Dr. Nikita Toshi 
Last updated: Apr 30, 2024
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