This golden-yellow coloured oil is obtained by pressing the seeds of a sunflower and extracting oil from it.
Sunflower oil is the most popular vegetable oil used for cooking due to its neutral taste profile and high smoking point. It can be used for stir-frying, deep frying and even roasting.
Moreover, it can also be termed the healthiest vegetable oil due to the presence of high amounts of linoleic acid, oleic acid, and essential fatty acids.
Today, sunflower oil is not only used in cooking, but is also being used as a beauty/medicinal product for skin treatment, and other medicinal purposes.
So, let's dive into the fact profile of this oil, to better understand the oil that we have been using in our kitchen for ages.
Nutritional Profile Of Sunflower Oil
A tablespoon of sunflower oil contains:
- Calories: 120g
- Fats: 78g
- Sugar: 0g
- Carbohydrates: 0g
- Fibre: 0g
- Protein: 0g
Simultaneously sunflower oil is a good source of
- Vitamin E
- Vitamin K
Fat Profile Of Sunflower Oil
Of the 78g of fats in a tablespoon of sunflower oil, 15% is saturated fats (unhealthy fat) whereas the rest of the 85% is unsaturated fats.
The unsaturated fats are further subdivided into:
Polyunsaturated fatty acids - Linoleic Acid
- It includes omega-3s and omega-6s
- Reduces cholesterol (LDL) and triglycerides
Monounsaturated fatty acids - Oleic acids
- Prevents heart diseases
- Increases HDL (good cholesterol)
Uses And Benefits Of Sunflower Oil
Sunflower oil is a great alternative to other unhealthier cooking oils that are loaded with cholesterol such as canola oil.
It has gained massive popularity since the 1970s as an oil that has a huge amount of minerals and vitamins. It is cholesterol-free and low in saturated fats.
Other important aspects of Sunflower oil:
Rich In Vitamin E
Sunflower oil is among the oils that contain higher levels of vitamin E. The presence of vitamin E boosts eye health, improves coronary function, and acts as an anti-aging agent. Regular consumption of sunflower oil keeps your vitamin E level in check.
Improves Heart Health
Since this oil mostly comprises unsaturated fats and a minimal amount of saturated fats, this makes it almost completely cholesterol-free. Hence making it a popular choice for people suffering from various heart diseases.
Provides Radiating Skin
The presence of vitamin E in sunflower oil also ensures that consuming sunflower oil gives you radiating and glowing skin.
The antioxidant properties and the presence of omega-6 work wonders in fighting acne, premature wrinkles, and keeping your skin moisturised.
Improves Digestion
Sunflower oil is high in polyunsaturated fats. These fats are light and easily absorbed in the digestive tract. This basic feature makes it one of the most used cooking oils.
Different Types Of Sunflower Oil
There are three different types of sunflower oils, and interestingly like most oil types, the difference is not in their physical properties or taste profile.
Sunflower oils are differentiated based on the composition and balance of monounsaturated fats and polyunsaturated fats:
To better understand which type of oil is good for us we must first understand the functions of these acids.
Oleic acid is a naturally occurring acid that is abundantly produced in the human body, generally known as omega-9.
Linoleic acid commonly known as omega-6 is also a fatty acid that our body requires but is not produced by our body naturally.
Both these fatty acids are extremely essential for our bodies, however, a balance between both acids makes a significant difference.
High Oleic Sunflower Oil
This oil type is considered the healthiest version due to the presence of 80% oleic acid, 10% linoleic acid, and 10% saturated fats.
Apart from this fact, there are various other reasons you should switch to the high-oleic version of sunflower oil.
It has a more neutral taste profile, hence the natural flavour of the food shines through. Moreover, manufacturers prefer using high oleic oil due to its preservative quality, which improves the shelf life of food items.
And since it has a high smoke point it is ideal for stir-frying, roasting, and deep frying.
However, high oleic sunflower oil is a bit more expensive than the other two versions.
Mid-Oleic Sunflower Oil
This is the most commonly used version of sunflower oil used worldwide. It strikes a balance between oleic and linoleic acid content. It contains 65% oleic acid, 25% linoleic acid, and 10% saturated fats.
Snack manufacturers commonly use this version of sunflower oil in crisps and potato chips, as it is affordable and the product will only go rancid on the shelf with hydrogenation.
Linoleic Sunflower Oil
This is the version of sunflower that is least consumed due to its unhealthy composition. While linoleic acid is an important part of the human diet, too much of it can be harmful.
Its composition consists of 70% linoleic acid, 10% saturated fats, and only 20% oleic acid.
Too much consumption of linoleic acid can have the opposite effect of a good sunflower oil. It can be hazardous for a person's heart health and can even disturb cholesterol levels.
It is due to these reasons that it is being produced in limited quantities since many people are avoiding it.
However, it is still a major ingredient in producing margarine, salad dressings, and shortenings.
Wrap Up
Sunflower Oil is a great alternative if you have health concerns. If you understand the heating point and how to incorporate the oil into your regular cuisine, it proves as a great switching option.
But be wary of its other repercussions and discuss with your health provider to incorporate it into your diet in a balanced way.
