Introduction
The importance of plants and their parts can never be denied and one of the natural gifts given to us by nature is sunflower oil. Sunflower oil is a widely used cooking oil made by pressing the seeds of the Helianthus annuus plant that has gained popularity among every foodie for its mild taste and versatility. However, the most trending point is “Is sunflower oil good for health?” It has become a matter of controversy to the whole world. There are specific reasons behind the debate, but the ultimate fact of life is “Nothing is good excessively” and this applies to sunflower oil as well.
In this article, we will explore some general facts about sunflower oil and clear up the debate on whether sunflower oil is healthy or bad for health.
Different types of sunflower oil
There are four types of sunflower oil available, each manufactured from sunflower seeds that have been cultivated to yield distinct fatty acid compositions. The sunflower oil fat content, which mainly comes from these acids, is sometimes good for your heart, but in large amounts, it plays a special role in making your body fat.
With the names high linoleic, mid-oleic(NuSun), high oleic, and high stearic/high oleic, it is clear that all oils contain linoleic and oleic acids. Each type has unique properties and uses that influence their nutritional composition and health effects.
Both linoleic and oleic acids act as energy sources in the body and contribute to the strength of cells and tissues. However, their response to heat changes during cooking, potentially leading to distinct effects on your health.
Nutrition facts for different sunflower oils
Understanding the nutritional content of sunflower oil varieties is crucial to making informed dietary choices. Let’s look at sunflower oil calories, fat, and other sunflower oil ingredients and find out if is there any perfect reason to say why sunflower oil is bad for health.
Sunflower oil is rich in saturated fat and vitamin E, a fat-soluble nutrient that protects cells from age-related damage. They lack protein, carbohydrates, cholesterol, and sodium. Below are the basic differences in fatty acid composition between 1 tablespoon (15-mL) servings of the three sunflower oils used in home cooking.
High-oleic sunflower oil, as well as high-linoleic and medium-oleic variants, each contain 120 calories in a 1-tablespoon serving. All three types share a total fat content of 14 grams and 1 gram of saturated fat. The distribution of monounsaturated fats differs between them, with 3 g in high linoleic, 11 g in high oleic, and 8 g in medium-oleic. In terms of polyunsaturated fats, high linoleic is 9 g, mid-oleic or NuSun 4 g, and high oleic 0.5 g.
Health Benefits of Sunflower Oil
As we discussed above sunflower seed oil is rich in Vitamin E, an important antioxidant and key player for optimal immune function. Apart from this, Sunflower oil contains several nutrients that can be potentially beneficial to the body and some of the possibilities are as follows:
- Sunflower oil acts against Diabetes
- Its anti-inflammatory properties potentially boost Immunity.
- Presents of high levels of Vitamin E and linoleic acid are beneficial for brain-related conditions.
- Sunflower oil for the Skin is very beneficial as it contains Omega-6 fatty acids which help to improve skin conditions.
- According to many studies and doctors, it fights against cancer.
Possible benefits
The benefits of sunflower oil are specific to high oleic, especially those containing 80% or more oleic acid. According to studies, oleic acid plays a very important role in lowering cholesterol levels and reducing the risk of heart disease.
According to a study of 15 adults, people who followed a high-oleic sunflower oil diet for at least 10 weeks had lower blood levels of LDL cholesterol and triglycerides than those who ate the right amount of saturated fat. Another study by 24 researchers found that using high oleic sunflower in the diet for 8 weeks actually improved HDL cholesterol compared to a diet that did not include sunflower oil.
Negative effects
Although sunflower oil has many excellent health benefits, unfortunately, excessive use can cause health complications. Some of the sunflower oil side effects include:-
- Sunflower oil is rich in omega-6 fatty acids. When in moderate amounts they can protect and heal the body. However, in excessive amounts, this fatty acid component can increase inflammation in the body.
- For certain individuals, sunflower oil can cause an allergic reaction. People belonging to the Asteraceae/Compositae family may suffer from allergies due to the use of sunflower oil. Symptoms manifest as itching, a runny nose, headache, nausea, vomiting, etc.
- Due to the presence of omega 6 and omega 3 fatty acids, high consumption of sunflower oil can lead to unwanted weight gain.
Sunflower oil vs. common cooking oils
Palm oil is a type of edible vegetable oil obtained from the fruit of the African palm tree. For cosmetics, cleaning products, and processed foods, it is a common ingredient to use.
However, palm oil has been considered for its environmental impact, as its production is linked to deforestation and habitat destruction. Also, palm oil is high in saturated fat, which can increase the risk of heart disease if eaten in excess.
Sunflower oil is a type of vegetable oil extracted from the seeds of the sunflower plant. It is high in monounsaturated and polyunsaturated fats, making it a healthy choice for cooking and baking. Sunflower oil has a mild, neutral flavor and is often used as a substitute for other vegetable oils in various dishes.
In conclusion, while palm oil has advantages in terms of versatility and cost, sunflower oil is a healthier and more environmentally friendly alternative. The question of palm oil vs sunflower oil ultimately depends on the specific needs and preferences of the customer.
Conclusion
In conclusion, we can say that if we use sunflower oil in quantity in cooking then it is very beneficial for the body and if we use it in excessive quantity then the opposite reaction will be seen.
