Is sunflower oil bad for you? Or has it got any health benefits? Extracted from seeds of the sunflower plant, this oil is widely used around the world. But is it actually good or bad? This blog has all the answers you seek. Here, we will discuss different uses of sunflower, its nutritional benefits, and what makes it bad or good for you.
Is Sunflower Oil Bad for You? Or is it Good?
Sunflowers have been in this world since ancient times. However, its oil content became the center of interest of farmers when it reached Russia. Since then, it has been extracted and widely used for various purposes. In fact, sunflower oil is now a part of your food, medicine, and even skin treatments. It comes in a lot of different forms, all having a different formula, uses, and benefits. The most common one is sunflower oil’s use as a vegetable oil for cooking. It’s mildly flavored and a popular choice in the kitchen. So, what makes it bad for us? Or is it just a myth? Well, it all depends on the right temperature.
Fun Fact!
“Sunflower Oil becomes harmful at a temperature above 450°F or if heated repeatedly” – National Sunflower Association
This means if you get the temperature wrong, you can unlock the disadvantages of this oil. Otherwise, it’s healthy! After all, it’s a great source of omega-6 fatty acids for the body. This is one of the major sunflower oil benefits; omega-6 fatty acids are responsible for the proper growth of skin, hair, and bones. But hey, excess of everything is bad. The same is the case with this oil. When consumed sparingly, it’s all good. However, excessive use should be avoided.
What is the Nutritional Value of Sunflower Oil?
As aforementioned, sunflower oil can be a good option for your health. In fact, it is considered a good source of:
- Vitamin E
- Vitamin K
Both of these are fat-soluble vitamins, offering several benefits. This means this oil is nutritious too. According to professional research, this is the nutritional value of one tablespoon (13.6g) of sunflower oil:
Nutritional Value – Sunflower oil (1 tbsp)
| Energy | 39.8 kcal |
|---|---|
| Proteins | 0g |
| Fats | 4.5g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | Og |
High Oleic Acid Content in Sunflower Oil – Good or Bad?
As aforementioned, sunflower oil comes in various forms and one of them is high oleic sunflower oil (HO). You should know that this oil is made to be high in oleic (monounsaturated) acid and low in linoleic acid. This is what makes this oil different from its other versions. After all, oleic acid can be beneficial for the body in a lot of ways. But can it be harmful too?
Did You Know?
According to the National Sunflower Association, high oleic (HO) sunflower oil must contain a minimum of 80% oleic acid. It has a neutral taste and is an amazing choice for several foods.
Let’s discuss the composition of this oil more comprehensively. It contains two components: oleic acid and linoleic acid. Oleic acid is the Omega 9 monounsaturated fat and linoleic acid is the Omega 6 polyunsaturated fat.
Benefits of Oleic Acid in Sunflower Oil
High Oleic Sunflower Oil is widely used in the food industry, in baking, and for frying purposes. Besides, it’s used in cereals, crackers, dried fruits, and even in non-dairy ice cream. Let’s discuss some benefits of it:
- It’s good for heart health
- Rich in antioxidants
- It nourishes cells
- Boosts brain function
- Anti-inflammatory properties
Disadvantages of Oleic Acid in Sunflower Oil
As you know by now, Oleic acid is a main part of HO sunflower oil and is often considered “healthy fat”. After all, it can reduce inflammation, fight off damage from harmful molecules, and keep your heart healthy. However, consuming too much sunflower oil can have the opposite effect. Too much oleic acid can actually increase inflammation and harm your heart, potentially leading to heart failure. So, it’s important to use sunflower oil in moderation to enjoy its benefits without risking your health. Remember, the answer to is sunflower bad for you, depends on you.
Omega 6 in Sunflower Oil – Is It Good?
Omega-6 fatty acids (or linoleic acid) are essential nutrients. Why so? Because they regulate several bodily functions, including the following:
- Helps in the nourishment of hair
- Promotes skin growth and bone health
- Regulates metabolism of the body
- Maintains a healthy reproductive system
Hence, we now know that omega 6 polyunsaturated fat in sunflower oil gives it a lot of health benefits. But BE CAREFUL with the amount you consume. This is because the excess of omega-6 fatty acids can lead to increased widespread inflammation throughout the body. As a result, it increases the risk of developing conditions that thrive on inflammation, such as inflammatory bowel disease (IBD).
What Happens When You Overheat Sunflower Oil?
Our – is sunflower oil healthy? – quest has already revealed to us that heating sunflowers above a certain temperature can make it harmful for you. Keep in mind that sunflower oil – or any other oil – should not be heated above its smoke point. Is this a new term to you? Well, it’s the highest temperature at which the oil stays suitable for cooking. Because beyond it, the oil starts breaking down. Also, sunflowers when heated above 450 degrees, release aldehydes. They can act as:
- Cytotoxins – cell-damaging compounds
- Mutagenic – can damage genetic material
- Carcinogens – cancer-causing agents
Hence the key is not going above the smoke point of sunflower oil. Or else it can be bad for you.
What are the Benefits of Sunflower Oil?
Still thinking is sunflower oil bad for you? Or is it not? To comprehend this quest of yours, we have compiled some general potential health benefits of sunflower oil for you:
- Fights Off Bad Cholesterol
- Reduces the Risk of Heart Diseases
- Boosts the necessary blood clotting in the body
Insider Info!
Excessive Consumption of sunflower oil can also lead to weight gain. So, be careful with the amount you use.
Ending Thoughts on Sunflower Oil
Let’s circle back to the main question: is sunflower oil bad for you? Well, it totally depends on how you use it. Consuming it in moderation is fine. In fact, using a responsible amount of this oil is really beneficial for you. It’s good for your bones, skin, and hair. Plus, it helps your metabolism too, and has antioxidant properties. However, using it too much can lead to inflammation in the body – and other health risks. So, you can cook your food in sunflower oil but keep a check on the quantity you use.
