Sunflower oil or sunflower oil is one of the natural oils that chefs use in cooking as an alternative to marinades, industrial oils or hydrogenated oils, which provides a healthier and better option for everyone.
Sunflower oil is a light, unobtrusive oil that has a high heat tolerance and very little flavour. It is often used in stir-fries and stir-fries because it does not impart flavor to foods. It is a light yellow oil. With high heat tolerance.
Sunflower oil can be easily extracted from the seeds of the sunflower plant. And it can replace some of the less healthy cooking oils available on the market. Sunflower oil is also used in some cosmetic applications. The main producers of sunflower oil are Russia, Ukraine and Argentina.
- 1 Nutritional components of sunflower oil
- 2 Types of sunflower oil
- 3 Sunflower oil uses
- 4 Special precautions when using sunflower oil
- 5 Health benefits of sunflower oil
- 6 Calories and fats in sunflower oil
- 7 Sunflower oil side effects
- 8 last word
- 9 Foods containing sunflower oil
Nutritional components of sunflower oil
Contains One ounce of sunflower oil (an ounce equals 28.5 grams) provides:
- 120 calories.
- 13.6 grams of fat.
- 1.2 grams of saturated fat.
- 7.8 grams of monounsaturated fat.
- 3.9 grams of triglycerides.
- 0.0 grams of sugars.
- 0.0 grams of fiber.
- 0.0 grams of sodium.
- 0.0 grams of water.
- 0.0 grams of cholesterol.
- 0.0 grams of carbohydrates.
- 0.0 grams of protein.
Types of sunflower oil
A single plant may produce approximately 1,000 seeds. While most people are accustomed to eating sunflower seeds, However, many of them do not realize that soaking and drying the seeds before eating makes them better for digestion and health benefit.
There are many types of sunflower oil, where they differ according to the fatty acids; Since plants are easy to reproduce, This also allows the fatty acid profile of the seeds to be changed through crossbreeding.
This selective breeding process affects the final products they are made from. Especially the oil that is pressed or chemically extracted from sunflower seeds.
Consumers now have a number of sunflower oils to choose from:
- Low fat sunflower oil – about 30% oleic (unsaturated) acid, And about 60% of linoleic (omega-6 PUFA)
- medium fat sunflower oil – at least 69% oleic acid (monounsaturated), 26% waxed (omega-6 PUFA)
- high fat sunflower oil – at least 82% oleic acid (unsaturated), 9% Linoleic (Omega-6 PUFA)
- sunflower oil with a high fat content – about 72% elemental (unsaturated), and 18% is fatty (saturated). This oil is very stable, It does not need any hydrogenation, Which creates trans fats.
Prepare Medium oil is currently the world’s standard sunflower oil It is consumed by restaurants and factories that produce processed and packaged foods.
The problem with sunflower oil is that it is heated more than once. Studies have proven dangerous chemical changes caused by repeated cooking cycles on oils. It is now prohibited to reuse these oils after they reach certain levels of these hazardous compounds.
Sunflower oil uses
In the last years, had become Sunflower oil is commonly used Especially in snacks and chips
It is also popular as a cooking oil. This comes as a result of increasing consumer awareness of the dangers of polyunsaturated oils, such as:
Soybeans, corn, and canola are usually also of genetically modified origin.
Sunflower oil is also used to feed animals. birds, bees, wild animals, It is an alternative to many synthetic or genetically modified ingredients.
Sunflower oil can be used for many uses. including; cooking and frying, cosmetic, And as a heart medicine because it’s low in cholesterol, Sunflower oil is used to treat constipation and lower cholesterol.
Some people apply sunflower oil directly to the skin to heal wounds, skin injuries, psoriasis, and arthritis. As a massage oil.
Special precautions when using sunflower oil
- Pregnancy and breastfeeding: There is not enough reliable information about the safety of taking sunflower oil if you are pregnant or breastfeeding. You should be on the safe side and stop using it.
- Allergies to weeds and related plants: Sunflower oil may cause an allergic reaction in people who are sensitive to the Asteraceae/Compositae plant family.
- diabetes: A diet rich in sunflower oil appears to increase insulin levels in the blood.
Health benefits of sunflower oil
Choosing healthy sources of fat in general can reduce the risk of heart disease. This is what distinguishes sunflower oil, Most of the fats in sunflower oil are unsaturated.
This oil is a food rich in nutrients. According For the 2010 Dietary Guidelines from the United States Department of Health Here are a number of direct health benefits of eating sunflower oil:
Treats high blood pressure
Sunflower oil is considered, in moderation, A good choice for those who want to monitor their heart health by the presence of choline, phenolic acid, monounsaturated fats, The polyunsaturated fats in sunflower oil boost energy and also reduce the risk of cardiovascular disease.
Research indicates that sunflower oil helps treat atherosclerosis.
Early research suggests that taking sunflower oil for 3 weeks improves symptoms in people with arthritis.
Lowers cholesterol levels in the blood
Where a study published in the American Journal of Clinical Nutrition says that the balance of fatty acids present in sunflower oil, Including a large amount of linoleic acid (an omega-6 fatty acid) which is very good, It also does not contain any saturated fats. This means that it can reduce the total cholesterol content in the body.
It is a fungal infection that starts between the toes and topical application of sunflower oil helps treat it faster.
Improves the immune system
As researchers from Spain confirmed, In a study published in the Journal of Food Chemistry, Sunflower oil is rich in vitamin E, Which acts as an antioxidant in the body.
related to sunflower oil, rich in vitamin E, Specifically, it improves skin health and cell renewal. This means that your skin is better protected from sun damage.
Boosts energy levels
The fatty acid content in sunflower oil is related to energy levels in the body. Since saturated fats can make you feel sluggish, While unsaturated fats, which sunflower oil contains a lot of, It can keep you feeling energetic.
treat constipation, It helps heal wounds.
Furthermore it, Sunflower oil provides health benefits as part of an overall balanced diet. Through its components, Where it contains:
Each tablespoon of sunflower oil contains 8.9 grams of linoleic acid. It is an omega-6 acid. And polyunsaturated fatty acids, which are an essential part of a healthy diet. According to the Linus Pauling Institute. You need at least 11 to 14 grams per day, The University of Michigan suggests reducing your consumption of corn, cottonseed, soybean, saffron and sunflower oils in order to improve health.
Calories and fats in sunflower oil
Sunflower oil provides 124 calories and 14 grams of fat. A moderate amount helps maintain a healthy weight while getting the nutrients you need. According to the 2010 Dietary Guidelines from the US Department of Health.
Sunflower oil provides 5.6 milligrams of alpha-tocopherol, It is a form of vitamin E that acts as an antioxidant in your body. Sunflower oil contains more vitamin E than other sources. Like most nuts And Peanuts olives, soybeans, corn oil, canola oil, Consuming a large amount of vitamin E may strengthen your immune system and reduce the risk of heart disease.
Sunflower oil side effects
attach Some among the sunflower oil And the presence of high levels of monounsaturated and polyunsaturated fats. In fact, sunflower oil has different grades, each with a different level of polyunsaturated oil versus monounsaturated oil.
and get rid Certain risks of sunflower oil for use as a topical cream on the skin for those allergic to ragweed, or for flowers like daisies, Or have allergic reactions to plants that may include nausea, itching and difficulty breathing.
As patients should Sugar watch sunflower oil intake, The oil can increase insulin and blood sugar as well as postprandial blood fats. This, in turn, can lead to atherosclerosis in patients with type 2 diabetes.
The right dose of sunflower oil
The appropriate dose of sunflower oil depends on several factors such as the user’s age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for sunflower oil.
But you should keep in mind that natural products are not always safe and dosages can be important. Be sure to follow the relevant directions on product labels and consult your pharmacist, doctor, or other healthcare professional before use.
And if sunflower oil is taken in excess, Without the intention of increasing your omega-3 intake, This may lead to an imbalance in fatty acids in the body, which is dangerous, where A 2018 study showed It also has harmful effects on the liver.
Processed food labels do not differentiate between types of sunflower oil. in another meaning, You wouldn’t know how it was processed, extracted, hydrogenated, processed, and the like. And therefore, It is best to avoid processed foods, even if they are organic. It contains sunflower oil.
indicate information However, refining sunflower oil through solvent extraction, degumming and bleaching can make it more stable and suitable for high-temperature cooking but, It will also remove some of the important nutrients of the oil. such as fatty acids, phosphorous, polyphenols, and phytosterols.