Nutritional Ingredients

Is sunflower oil harmful!?


Sunflower oil or sunflower oil is one of the natural oils that chefs use in cooking as an alternative to masala, industrial oils or hydrogenated oils, which provides a healthier and better option for everyone.

Sunflower oil is a lightweight, unobtrusive oil that has a high heat tolerance and very little flavor. It is often used in frying and entertaining because it does not transfer its flavor to foods, It is an oil with a light yellow color, With high heat tolerance.

Sunflower oil can be easily extracted from the seeds of the sunflower plant, 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.

Nutritional Ingredients of Sunflower Oil

One ounce of sunflower oil

(an ounce equals 28.5 grams) contains:

  • 120 calories.
  • 13.6 grams fat.
  • 1.2 grams of saturated fat.
  • 7.8 grams of monounsaturated fat.
  • 3.9 grams of trans 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.

Learn about the ingredients of Arabi oil for frying


Types of sunflower oil

Sunflower oil is extracted from the seeds of the sunflower plant

A single plant may produce up to 1,000 seeds. While most people are used to eating sunflower seeds, However, many of them don’t realize that soaking and drying seeds before eating them makes them better digestible and healthy.

There are many types of sunflower oil, They vary according to fatty acids, since plants are easy to reproduce, This also allows changing the profile of seed fatty acids via hybridization.

This selective breeding process affects the end products from which they are made, Especially pressed or chemically extracted oil from sunflower seeds.

Consumers now have a number of sunflower oils to choose from:

  • low-fat sunflower oil – about 30% oleic acid (unsaturated), and about 60% linoleic (omega-6 PUFA)
  • medium-fat sunflower oil – at least 69% oleic acid (monounsaturated), 26% linoleum (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% initial (unsaturated), and 18% fatty (saturated). This oil is very stable, And it doesn’t need any hydrogenation, Which creates trans fats.

Medium oil is currently the world’s standard sunflower oil
, consumed by restaurants and factories producing processed and packaged foods.

The problem with sunflower oil is when heated more than once, Where studies have proven the existence of serious chemical changes caused by repeated cooking cycles on oils, It is now forbidden to reuse these oils after they reach certain levels of these dangerous compounds.


Uses of Sunflower Oil

In recent years, become Sunflower oil commonly used, especially in snacks and chips

It is also popular as a cooking oil, This comes as a result of the growing consumer awareness of the dangers of polyunsaturated oils such as:

Soybeans, corn and canola which are also usually of genetically modified origin.

Sunflower oil is also used to feed animals, birds, bees, wild animals, They are an alternative to many manufactured or genetically modified ingredients.

Sunflower oil can be used for many uses, Including; cooking and frying, cosmetics, And as a medicine for the heart because it is low in cholesterol, Sunflower oil is used to treat constipation and lower cholesterol.

Some people use sunflower oil directly on the skin to heal wounds, skin injuries, psoriasis and arthritis, And 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 have to be on the safe side and stop using it.
  • Allergy to weeds and related plants: Sunflower oil may cause allergies in people who are allergic 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 healthier sources of fat in general can reduce the risk of heart disease. This is what is characteristic of sunflower oil, Most of the fats in sunflower oil are unsaturated.

This oil is a nutrient-rich food, According
For the 2010 diet guidelines issued by the United States Department of Health
, the following are a number of direct health benefits of consuming sunflower oil:

  • Treats high blood pressure

Sunflower oil, in moderation, A good choice for those who want to monitor their heart health by having choline, phenolic acid, monounsaturated fats, The polyunsaturated fats in sunflower oil boost energy and also reduce the risk of cardiovascular disease.

  • Treats atherosclerosis

Research suggests that sunflower oil helps treat atherosclerosis.

  • Treats arthritis

Early research suggests that taking sunflower oil for 3 weeks improves symptoms in people with arthritis.

  • lowers cholesterol levels

A study published in the American Journal of Clinical Nutrition says that the balance of fatty acids found in sunflower oil, Including a large amount of linoleic acid (omega-6 fatty acid) is very good, It also does not contain any saturated fats, Which means that it can reduce the total cholesterol content in the body.

It is a fungal infection that begins between the toes and topical application of sunflower oil helps in its treatment faster.

  • improves the immune system

Where researchers from Spain confirmed, In a study published in the Journal of Food Chemistry, that sunflower oil is rich in vitamin E, which acts as an antioxidant in the body.

  • Skin care

sunflower oil is tied, rich in vitamin E, Specifically by improving skin health and cell renewal. This means that your skin has better protection from sun damage.

  • Boosts energy levels

The fatty acid content in sunflower oil is related to the body’s energy levels. Saturated fat can make you feel sluggish, While the unsaturated fat, of which sunflower oil contains a lot, It can keep you feeling energetic.

  • treats constipation, It helps heal wounds.

Moreover, Sunflower oil provides health benefits as part of an overall balanced diet. Through its components, It contains:

Linoleic acid

Each one 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. It is a moderate amount that helps maintain a healthy weight while getting the nutrients you need, According for the 2010 U.S. Department of Health Dietary Guidelines.

Vitamin E

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 ,peanuts , olives, soybeans, corn oil, canola oil, Consuming a large amount of vitamin E may strengthen your immune system and reduce your risk of heart disease.


Sunflower oil damage

Some associate sunflower oil with high levels of monounsaturated and unsaturated fats, and in fact sunflower oil has different grades, each with a different level of unsaturated oil versus monounsaturated oil.

Proven risks are eliminated

of sunflower oil from its use as a topical cream on the skin for those who are allergic to ergweed, Or for flowers such as daisies, Or they have allergic reactions from plants that may include nausea, itching, and difficulty breathing.

Diabetics should also watch sunflower oil intake, Oil can increase insulin and blood sugar as well as blood lipids after eating. This in turn can lead to atherosclerosis in patients with type 2 diabetes.

The right dose of sunflower oil

The proper dosage of sunflower oil depends on several factors such as the user’s age, health, and many other conditions. At this time there is not enough scientific information to determine an appropriate set of sunflower oil dosages.

But you should keep in mind that natural products are not always safe and dosing can be important. Be sure to follow the relevant instructions on the product labels and consult your pharmacist, physician or other healthcare professional before use.

and if sunflower oil is consumed excessively, without the intention of increasing the intake of omega-3, This may lead to an imbalance of fatty acids in the body, Which is dangerous, where A 2018 study also showed their harmful effects on the liver.


Final Word

Processed food labels do not differentiate between types of sunflower oil, In other words, You won’t know how it was processed, extracted, hydrogenated, and the like. Thus, It is best to avoid processed foods, even if they are organic, They contain sunflower oil.

The information indicates Until refining sunflower oil through solvent extraction, degumming and bleaching can make it more stable and suitable for high-temperature cooking, however, It will also remove some of the important nutrients of the oil, Such as fatty acids, phosphorus, polyphenols, and phytosterol.

Foods containing sunflower oil

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