Is sunflower oil bad for you?
Is sunflower
oil good or bad for you? Compared to most other cooking oils out there,
sunflower oil is very nutrient-dense. In fact, when consumed as part of a
balanced diet, it may be beneficial for our health.
“Sunflower
oil is made from the pressed seeds of sunflowers, and as such, is not bad for
us at all,” accredited practising dietician, Natalie Von Bertouch, tells New
Idea Food. “It’s high in vitamin E which is a powerful antioxidant that is
known to protect the health of our cells tissues and organs and may play a part
in boosting our immune system.”
At the
supermarket, you may find three different varieties of sunflower oil: organic,
cold-pressed and high-oleic sunflower oil. The latter has been modified to be
richer in oleic acid, which boosts the monounsaturated fat content.
“If
you’re tossing up between sunflower oil vs canola oil, always opt for sunflower
oil,” Von Bertouch says. “While canola oil contains 10 micrograms of vitamin K,
sunflower oil boasts almost double the vitamin E.”
In addition,
sunflower oil has much higher amounts of linoleic acid than olive oil (65% to
olive oil’s 10%.) However, “olive oil is a better source of vitamin K, fatty
acids, monounsaturated fats and minerals - making it a healthier choice
overall.”
Benefits of
sunflower oil
Health
1. Promotes
heart health
Sunflower
oil contains phytochemicals such as choline and phenolic acid, which studies
have found to be beneficial for the heart. Furthermore, it’s naturally free
from trans fats, which is associated with an increased risk of developing heart
disease.
2. Provides
energy
Sunflower
oil is loaded with monounsaturated and polyunsaturated fats which provide the
body with a good source of fuel.
3. Lowers
cholesterol
Research
shows that including sunflower oil in the diet can effectively lower our total
cholesterol levels as well as the build-up of ‘bad’ low-density lipoprotein
(LDL) cholesterol.
4.
Strengthens the immune system
Sunflower
oil’s antioxidant properties strengthen the cell membranes, making it harder
for bacteria and viruses to enter the body. In addition, this increases our
ability to fight off infections.
5. Improves
digestion
As sunflower
oil is extremely light, it is better absorbed in your digestive tract than many
other oils. It also acts as a mild laxative, which can help with constipation.
6. Repairs
the body
Sunflower
oil contains proteins that help in building and repairing the tissues and
enzymes required for the healthy functioning of the body’s systems.
Cooking
Skin
Because of
its emollient properties, sunflower oil is often included as an ingredient in
many cosmetics and medicines. Being rich in nutrients and antioxidants, it is
effective in fighting acne, eczema, inflammation and general redness and
irritation of the skin. It’s high vitamin E levels also help to neutralise
free-radicals and slow ageing.
Hair
Sunflower
oil is incredibly nourishing for the hair and can preventing thinning, control
frizz and combat dryness and damage. It can be applied directly to the scalp as
a moisturising treatment or added to your regular shampoo and conditioner.
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Nutritional
information
1tbsp
(13.6g) sunflower oil contains:
120 calories
(6.0% DV*)
503 KJ
13.6g total
fat (20.9% DV)
1.2g
saturated fats (5.6% DV)
7.8g
monounsaturated fats (26.9% DV)
3.9g
polyunsaturated fats (26.3% DV)
0.0g
carbohydrates (0.0% DV)
0.0g sugars
(0.0% DV)
0.0g protein
(0.0% DV)
0.0g dietary
fibre (0.0% DV)
0.0mg
cholesterol (0.0% DV)
0.0g sodium
(0.0% DV)
0.0g water
(0.0% DV)
*Percent
daily value (DV) based on a 2,000 calorie diet.
Reference:
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