Sunflower oil has been valued as a popular cooking oil, known for its light texture and gentle flavour. This humble oil is a food, a medicine and a skin healing treatment. Sunflower oil is a key ingredient in kitchens across the globe owing to its neutral taste and high smoke point. But when it comes to heart health, does it really deserve its” healthy” reputation? Dive into this quick read to learn about the facts and benefits of sunflower oil.
Also Read: Sunflower Seeds: 5 Amazing Wellness Advantages Of This Power-Packed Seed - Infographic
Nutritional Value
Sunflower oil is obtained from the seeds of the sunflower plant (Helianthus annuus). This oil contains a vast reserve of vital nutrients that offer numerous health-benefiting traits.
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Vitamin E, a potent antioxidant present in sunflower oil, helps to shield your heart cells from oxidative damage.
Polyunsaturated fats (PUFAs), especially linoleic acid, may help lower LDL (bad cholesterol levels and maintain lipid profile.
Monounsaturated fats (MUFAs), depending on the type, high-oleic sunflower oil contains more MUFAs, which are more stable and heart-friendly.
There are different types of sunflower oil:
Regular linoleic sunflower oil is high in omega-6 fatty acids.
High-oleic sunflower oil is richer in omega-9 fatty acids and more stable for cooking.
Mid-oleic is a balance of both.
The high-oleic variety is generally considered the best choice for heart health and regular cooking.
Health Benefits
Lowers Cholesterol
Replacing saturated fats like butter or palm oil in regular cooking with sunflower oil is known to diminish bad LDL cholesterol and increase HDL, the good cholesterol. Several pieces of evidence have disclosed that oils comprising at least 70% oleic acid may reduce the risk of coronary heart disease.
Loaded With Antioxidants
Vitamin E is a powerful antioxidant found in sunflower oil, which helps combat oxidative stress. Oxidative damage is a contributing factor to plaque buildup in arteries and inflammation. Incorporating sunflower oil as part of daily cooking is beneficial in improving heart health and overall well-being.
Healthy Artery
Moderate intake of unsaturated fatty acids supports the flexibility and health of blood vessels, improving blood circulation and better heart function.
Combats Inflammation
Using high-oleic sunflower oil instead of regular omega-6-heavy oils helps reduce chronic inflammation, which is associated with increased risk of heart disease and stroke.
How Much Sunflower Oil to Use Daily?
All oils, even healthy ones, are high in calories, offering around 120 calories per tablespoon, so the key mantra is moderation.
Recommended daily usage is 3-4 teaspoons per day for cooking purposes for most healthy adults.
Generally, sunflower oil is used for light sautéing, salad dressings, or baking, but avoid deep-frying frequently. If your diet is balanced with good amounts of nuts, seeds or avocados, you can limit overall oil usage to maintain your lipid balance healthy.
Side Effects and Cautions
Though sunflower oil offers many health benefits, too much of anything can result in certain side effects:
High omega-6 fatty acid content in regular sunflower oil, where overconsumption can lead to inflammation, if your diet is low in omega-3 fatty acids like fish, flaxseed, etc., due to an imbalance.
Refined sunflower oil has a decent smoke point, but repeatedly heating it can produce harmful compounds.
Rarely, but a few people with seed allergies should be cautious.
It is easy to use too much oil, as it improves the taste and texture of the food. But even healthy fats can lead to weight gain if used excessively.
Pro-Tip: Choose cold-pressed oil or high-oleic sunflower oil, store it in a cool, dark place, and avoid reusing fried oil.
Conclusion
Sunflower oil is not just a cooking ingredient; it’s a storehouse of health benefits. Whether you want to uplift your heart health, promote digestion, trigger immunity, lose weight or nourish your skin health, it does all of it. Sunflower oil, specifically the high-oleic version, is valuable for heart health when used in moderation and as part of a wholesome diet regimen, packed with whole grains, fruits, and vegetables.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
Sunflower Oil Supplementation Has Proinflammatory Effects and Does Not Reverse Insulin Resistance in Obesity Induced by High-Fat Diet in C57BL/6 Mice
Laureane Nunes Masi 1, Amanda Roque Martins 1, José César Rosa Neto 1, Cátia Lira do Amaral 1, Amanda Rabello Crisma 1, Marco Aurélio Ramirez Vinolo 1, Edson Alves de Lima Júnior 1, Sandro Massao Hirabara 1,2,*, Rui Curi
https://pmc.ncbi.nlm.nih.gov/articles/PMC3441046/
https://www.researchgate.net/publication/392263829_HIGH-OLEIC_SUNFLOWER_OIL_A_HEART-HEALTH
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