Sunflower oil is made by pressing the seeds of the Helianthus annuus plant.
It’s often touted as a healthy oil, as it contains unsaturated fats that may benefit heart health.
However, any potential benefits of sunflower oil depend on the type and nutrient composition. What’s more, using too much sunflower oil may harm your health.
This article highlights the different types of sunflower oil, their potential benefits and downsides, and how they compare with other common cooking oils.
There are four types of sunflower oil available in the United States, all of which are made from sunflower seeds that are bred to produce different fatty acid compositions.
These include high linoleic (68% linoleic acid), mid-oleic (NuSun, 65% oleic acid), high oleic (82% oleic acid), and high stearic/high oleic (Nutrisun, 72% oleic acid, 18% stearic acid) (1Trusted Source).
As their names suggest, some sunflower oils are higher in either linoleic or oleic acid.
Linoleic acid, commonly known as omega-6, is a polyunsaturated fatty acid that has two double bonds in its carbon chain. Meanwhile, oleic acid, or omega-9, is a monounsaturated fatty acid with one double bond. These properties make them liquid at room temperature (2Trusted Source).
Linoleic and oleic acid are both sources of energy for the body and contribute to cell and tissue strength (3Trusted Source, 4Trusted Source).
However, they react in different ways to heat during cooking and therefore may have varying effects on your health (5Trusted Source).
High stearic/high oleic sunflower oil (Nutrisun) also contains stearic acid, a saturated fatty acid that’s solid at room temperature and has different culinary applications (6).
This type of sunflower oil is not meant for home cooking and instead may be used in packaged foods, ice creams, chocolate, and industrial frying (7).
SUMMARYThere are four types of sunflower oil available in the United States, all of which differ in their contents of linoleic and oleic acid.
Nutrition facts for different sunflower oils
All sunflower oils are 100% fat and contain vitamin E, a fat-soluble nutrient that protects cells from age-related damage (8Trusted Source, 9Trusted Source).
Sunflower oils do not contain protein, carbs, cholesterol, or sodium (8Trusted Source).
The chart below summaries the main differences in fatty acid composition between 1-tablespoon (15-mL) servings of the three sunflower oils used in home cooking (8Trusted Source, 10Trusted Source, 11Trusted Source):
High lineoleic
Mid-oleic
(NuSun)
High oleic
Calories
120
120
120
Total fat
14 grams
14 grams
14 grams
Saturated
1 gram
1 gram
1 gram
Monounsaturated
3 grams
8 grams
11 grams
Polyunsaturated
9 grams
4 grams
0.5 grams
SUMMARYSunflower oils with more oleic acid are higher in monounsaturated fat and lower in polyunsaturated fat.
The bottom line
High oleic sunflower oil is thought to provide some benefits for heart health.
However, sunflower oil has been shown to release toxic compounds when heated to higher temperatures over time. Some varieties are also high in omega-6 and may contribute to inflammation in the body when consumed in excess.
Overall, using sunflower oil in lower heat applications is probably fine. Avocado and olive oils may also be good options that may be more stable during cooking.
Ultimately, using a variety of oils for different applications may result in a better balance of the types of fat in your overall diet.
Sunflower oil is becoming popular in the Indian kitchen for its numerous health benefits, including the high content of unsaturated fats. It is prepared by pressing the seeds of the sunflower plant. However, sunflower oil nutrition and its potential benefits depend upon the type of sunflower plant and its composition. And using a lot of it can potentially be harmful to your health.
Also, the organic variant of sunflower oil, or organic sunflower oil, is often considered a superfood of a different class due to the lack of harmful chemicals in it.
In this article, we’ll look at different types of sunflower oil, sunflower oil nutrition, and ten things to know about it.
There are four common types of sunflower oil based on sunflower seeds and different fatty acid compositions [1]. These are:
Low oleic sunflower oil – This type of sunflower oil comprises approx. 30% of oleic acid (monounsaturated) and around 60% linoleic or Omega-6 PUFA).
Mid-oleic sunflower oil – The fatty composition of this oil has at least 69% of oleic acid (monounsaturated) and around 26% linoleic (Omega-6 PUFA).
High oleic sunflower oil – The sunflower oil nutrition includes a minimum of 82% oleic acid (monounsaturated) and 9% linoleic (omega-6 PUFA).
High stearic sunflower oil – This oil is a stable oil and contains roughly 72% oleic (monounsaturated), and 18% stearic (saturated). It needs no hydrogenation, making it unhealthy since it has a high volume of trans-fats.
Most of these oils are distinguished based on their linoleic or oleic acid content. Linoleic acid is popularly known as Omega-6, a polyunsaturated fatty acid. On the other hand, oleic acid is known as Omega-9, a monounsaturated fatty acid.
Both Omega-6 and Omega-9 are responsible for providing energy to the body and strengthening body cells and tissues. When these two fatty acids are heated, they react differently and have varying impacts on your health [2]. The combination of these fatty acids is extremely critical for maintaining human health.
Now that we know the various types of sunflower oils, let’s look at the sunflower oil nutrition before we discuss the ten amazing things about this oil.
Sunflower Oil Nutrition
Nutrition Facts
Serving size 1 Tbsp
Amount per serving
Calories
124
%Daily values
Total Fat 14 g
22%
Saturated Fat 1 g
5%
Polyunsaturated Fat 2 g
Monounsaturated Fat 11 g
Cholesterol 0 mg
0%
Sodium 0 mg
0%
Total Carbohydrate
0%
Dietary Fiber 0 mg
0%
Sugars 0 mg
0%
Protein 0 g
0%
Vitamin E
29.00%
Vitamin K
1.00%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie need
Here the top 10 things to know about sunflower oil nutrition
Most of the benefits of sunflower oil come from consuming it rather than applying it. Let’s look at the top 10 benefits of sunflower oil:
1. Reduces Cholesterol Levels
The sunflower oil nutrition makes it a healthy oil, implying it does not have saturated fats. On the contrary, it has a high quantity of Omega-3 fatty acids that are believed to reduce cholesterol levels.
2. Beneficial for Heart
Sunflower oil is a rich source of choline, monounsaturated and polyunsaturated fats, as well as phenolic acid – all of which prevent blockage of arteries and reduce the chances of stroke or heart attack.
3. Good for Skin
As seen from the above sunflower oil nutrition, the oil has plenty of Vitamin E, which is great for the skin. Vitamin E helps regenerate cells, provides a healthier glow, and helps the skin look more youthful.
4. Potentially Fight Cancer
Since sunflower oil is a rich source of antioxidants, it can potentially help fight cancer. Sunflower oil contains tocopherols, which helps eliminate free radicals. However, there is limited research on this subject and not enough conclusive studies to show that sunflower oil surely helps fight cancer.
The rich, fatty acids in sunflower oil boost the immune system so that the body remains healthy and does not fall sick. It helps fight infection and minimizes inflammation.
6. Helps With Athlete’s Foot
Applying sunflower oil on Athlete’s Foot speeds up the healing process. This is a topical benefit of sunflower oil and works well when the oil is applied to the affected area.
7. Reduces Inflammation
Following up on our previous point, sunflower oil nutrition includes fatty acids and vitamin content that are responsible for minimizing inflammation. This is especially beneficial for people with asthma since the anti-inflammatory properties of the oil reduce asthma attacks.
8. Increases Energy Levels
Sunflower oil is a rich source of unsaturated fats, which are critical for maintaining the body’s energy levels. If there are more saturated fats in the body, you will have low energy levels and feel lethargic. That is why consuming unsaturated fats is important to stay active, and sunflower oil has an abundance of it.
9. Prevents Infection
There are several studies that indicate that sunflower oil nutrition content is important to prevent numerous infections in infants. While the effect of sunflower oil may not be the same on infants as it is on adults, it can be used to prepare delicious dishes for your young ones or mixed to prepare your favorite spreads.
10. Lowers the Risk of Arthritis
The major cause of arthritis is inflammation, and as discussed before, sunflower oil has anti-inflammatory properties. Consuming healthy oils that are rich in unsaturated fat (like sunflower oil) can reduce the inflammatory process and inevitably lower both pain and inflammation.
Final Words
The above benefits show that sunflower oil, when consumed in moderation, is good for you and your well-being. Unlike mustard or other heavy oils, sunflower oil has a light taste, which makes it an excellent ingredient for cooking tasty dishes. The best cooking oil is the one that is cold-pressed. So, the next time you buy sunflower oil, look for its processing method.
A word of caution: sunflower oil, like any other oil, is not considered a low-fat type of food. Therefore, consume it in moderation to lead a healthy lifestyle and realize these amazing benefits.
