Sunflower is a unique, refreshing flower that is known to be beneficial in many ways. Sunflower oil is however doubted about having good and bad effects. Is sunflower oil good for you? Are there any sunflower oil health benefits? This and a lot more about sunflower oil, lets find out if it is beneficial for your health or not. Keep reading.

How Is Sunflower Oil Extracted?

The seeds of the sunflower plant (Helianthus annuus) are used to extract sunflower oil. It has a high concentration of an important fatty acid known as linoleic acid.Certain sunflowers are cultivated to have high oleic acid content. High-oleic acid sunflower oil is the type of sunflower oil that is extracted from these specific types of sunflowers. It is known as a dietary source of polyunsaturated fat. It is most commonly promoted as a healthy oil because it has unsaturated fats that are known to be good for heart health.

Different Types of Sunflower Oil?

It is important to know about the different types of sunflower oil to find out about the potential benefits and risks associated with sunflower oil. There are four main types of sunflower oil, each one of them with different levels of fatty acids and uses:

Linoleic sunflower:

It is rich in polyunsaturated fats, among which 68% are linoleic and omega-6 fatty acids. Its not good when heated on high heat, so it is better to use it as salad dressing, or on low heat.

High-oleic sunflower:

It is rich in monounsaturated fats meaning 80% oleic acid, which makes it more heat-stable and good for products that need a long shelf life.

Mid-oleic sunflower:

It contains 65% combined polyunsaturated and monounsaturated fats. It is used in cooking, baking, and processing products as well.

High stearic sunflower:

It contains higher levels of saturated fats known as stearic acid. It has a long shelf life and solid or semi-solid texture at room temperature, so it is used in commercial food applications.

Is Sunflower Oil Good for You?

Sunflower oil can be significantly beneficial for your health but it strictly depends on the type of sunflower you use and nutrients in it. A couple of sunflower types are potentially harmful to your health. Sunflower oil is rich in omega-6 fats, which play a vital role in regulating metabolism, and the growth of skin, hair, and bones. However, taking foods that are high in this nutrient can cause inflammation.

How To Use Sunflower Oil Properly?

• Proper use of sunflower oil could be different according to the type. If you want to reap maximum sunflower oil health benefits then it is important to use it properly.
• High oleic sunflower oil is heat-stable so you can use it for high-heat cooking such as frying, roasting, baking, etc.
• Linoleic sunflower oil is high in omega-6 fatty acids, so use it moderately. It is not recommended to be used on high heat, rather use it on low heat or for cold uses such as salad dressing, sauces, etc.
• Mid oleic sunflower can also be used for cooking, baking, etc. It is a perfect combination of stability and flavor.
• High-stearic sunflower oil is mostly used on a commercial basis, where products need longer shelf life. You can use it at home where stability and consistency are needed. It is also good for high-heat cooking.

Benefits of Sunflower Oil:

Several sunflower oil uses are beneficial for health. Minding the right way to use sunflower oil, can be significantly beneficial in different ways, such as:

Improves heart health:

Unsaturated fat and linoleic acid in sunflower oil can benefit your heart health. According to some research, using high-oleic sunflower oil reduces the risk of coronary heart disease.

Reduce bad cholesterol:

Consuming sunflower oil in your diet may reduce the levels of bad cholesterol in your body.

Proper blood clotting:

Sunflower oil encourages proper blood clotting in your body.

Brain and nerve health:

According to research, sunflower oil is rich in vitamin E., taking a good amount of vitamin E through a healthy diet can benefit your brain and nerve health. Some studies suggest that it can slow the progression of Alzheimer's disease and deficiency of vitamin E may certainly cause nerve pain.

What Are the Potential Drawbacks of Sunflower Oil?

Sunflower oil is beneficial if used moderately and at the proper temperature. If cooked on high heat, sunflower oil could release toxic compounds that can negatively impact your health. Heres what makes sunflower oil potentially harmful for your health:

• Omega-6:

Sunflower oil is rich in omega-6 fatty acids. Daily intake of 11-12 grams omega 6 fats can help improve skin and hair growth as well as regulate metabolism. Most standard Western diets also contain high amounts of omega-6 fats. If the intake of these nutrients is excessive daily, they can lead to increased inflammation, which can cause conditions like inflammatory bowel disease.

• Weight gain:

All fats are high-calorie foods. Excessive intake of fatty acids can cause weight gain, so it is important to monitor daily fat intake.

• Oxidation and aldehydes:

Since sunflower oil releases potentially harmful substances at higher temperatures, it is not recommended to cook it above 450 degrees. It is frequently used in high-heat cooking because sunflower oil has a high smoke pointthe temperature at which it begins to smoke and degrade. According to research Aldehydes are chemicals that are released when oil is cooked over a certain temperature. Aldehydes, when discharged into the atmosphere, can:

Damage brain cells

Cause cancer

Can cause changes to genetic material

Research has also found that it can damage DNA. So be careful when you use sunflower oil.

Conclusion:

In conclusion, sunflower oil is beneficial for health if used in a moderate amount and at the right temperature. High-heat cooking can release toxic compounds in some types of sunflower oil, which can lead to inflammation and impact negatively on your body. To reap the full benefits of sunflower oil, use it on low heat or cold, like for salad dressing, etc.