Sunflower oil: and the important benefits it provides to your health
Sunflower oil is one of the vegetable oils commonly used in Arab and Western homes, and many people use it thinking that it is useful and healthy. Is this oil really healthy, safe and beneficial to health as you think? What are the benefits of sunflower oil and its types? Does it have health damage? Follow this article with us.
What is sunflower oil?
This oil is extracted and pressed from the seeds of the sunflower flower.SunflowerIt is one of the very common oils and is used in cooking as it is added to foods, in addition to that it may be used as a medicine, as it is available in many different forms, depending on its use, and for this reason the benefits of this oil depend mainly on its type and the nutrients in it.
The importance of this oil lies in the fact that it is considered a source of unsaturated fats instead of other types that contain saturated fats that are harmful to health. Therefore, it is useful in cases of high cholesterol levels in the body, as well as it is used to prevent heart disease.
Nutritional value
Sunflower oil is one of the oils that contain high levels of vitamin E, and this vitamin is considered one of the insoluble vitamins in fat, which protects cells from damage, especially damage that affects body cells with age.
One tablespoon of sunflower oil contains:
- 120 calories.
- 14 grams of fat.
This oil also contains high levels of vitamins K and E, and does not contain carbohydrates, proteins, cholesterol or sugar.
Types of sunflower oils
Sunflower oil is available in four different types, all of which are extracted from sunflower seeds, but they differ in their stock of fatty acids. These types are:
- A type rich in linoleic acid, also known as omega-6, containing about 68% of linoleic acid.
- A type rich in oleic acid, known as Omega 9, containing about 82% of oleic acid.
- Medium oleic type, containing about 65% oleic acid.
- A type high in fat and oleic acid content.
Linoleic and oleic acids are one of the most important acids that provide the body with energy, and help to strengthen and strengthen the cells and tissues of the body. However, these acids are affected in different ways at the time of heating and interact, but in different proportions, and that is why their effect on health is to varying degrees.
Benefits of sunflower oil
There are some health benefits that this oil contains, especially the types that contain high levels of oleic acid, because these types also contain high levels of monounsaturated fats, in addition to fatty acids that help reduce cholesterol and triglyceride levels in the body. These benefits have been mentioned in some studies and medical research, and they result if it is used in healthy ways and in reasonable proportions.
Promote heart health
The type of oil that contains monounsaturated fats and is rich in oleic acid is important for promoting heart health, and some studies have shown that this type of oil increases good cholesterol levels in the body.
In addition, the US Food and Drug Administration (FDA) has supported the opinion that oils containing 70% or more oleic acid help reduce heart disease, especially coronary heart disease. This also applies to linoleic acid, as it also supports heart health.
Promote brain and nerve health
Sunflower oil is one of the oils that are rich sources of vitamin E, so it can be included in the diet to obtain vitamin E and its health benefits. Research and evidence have shown that this vitamin helps reduce the development of brain diseases such as Alzheimer’s, and its deficiency in the body causes nerve pain.
Important note:
The benefits mentioned are the results of a number of studies and medical research on sunflower oil, but they still need more research, study and clinical trials to confirm them.
Healthy ways to use sunflower oil
Although it is commonly believed that this oil is one of the natural vegetable oils that are good for health, it may be the opposite. This oil may have health benefits if it is not consumed and eaten excessively, and when used cold by adding a little of it to foods that only need heating, because if this oil is exposed to heat, whether during cooking or frying, it may harm your health, so you should pay attention well.
Benefits of sunflower oil for hair
It is possible to use sunflower oil for other purposes, its common use in the kitchen, and one of the most famous of these uses is hair care, as this oil contains antioxidants and fats that make it beneficial for hair, especially for the problem of dry hair.
Among the most famous benefits of sunflower oil for hair is that it:
- It contains vitamin E and sesamol, both of which help neutralize free radicals that damage hair and scalp.
- It contains oleic acid, and this acid helps stop hair breakage, and helps it grow quickly.
- Its anti-inflammatory properties, thus helping to soothe the scalp and reduce itching.
Through anecdotal personal experiences, indeed, many praise its results, which helped make hair more moisturized and soft, especially the split ends.
Ways to use sunflower oil for hair
There are some ways in which sunflower oil can be used for hair, such as:
- Mix it with some other effective oils that you use for your hair, such as olive and coconut oil.
- Make a hair mask with it to deeply moisturize the hair and treat the scalp, by massaging the head with it, combing the hair and wrapping it with a warm towel, leaving it for about half an hour, then washing it well with shampoo. It is possible to make a wonderful mask with it, using half an avocado or banana, or both together with coconut, olive and sunflower oils, and applying the mixture to the hair.
- Put a few drops of it directly on the hair to get rid of curls and help style and shine.
Sunflower oil and other cooking oils
There is some recent research that says that eating small and reasonable amounts of sunflower oil, especially the types of this oil that contain high levels of oleic acid, will not harm your health as long as you use it in a healthy way. However, types that contain high levels of linoleic acid and medium or low levels of oleic acid are more harmful. If they are used in cooking and frying at high temperatures, they emit toxic compounds and produce compounds that pose a health hazard.
In contrast, there are other useful oils that contain the same benefits but are less toxic when heated, such as olive oil and avocado oil. Thus, it can be said that small amounts of sunflower oil are beneficial and good for health, but some other oils are more useful and better for cooking and frying at high temperatures than it.
Sunflower oil side effects
Although this oil has some health benefits, there are more health risks that you should beware of, so it is always advised not to overdo it or consume it. Among the most common health risks:
1. Increased body weight
Whatever the oil contains unsaturated fats or beneficial fatty acids, it ultimately contains high calories, and therefore eating or consuming it in an unhealthy way and in excess of the permissible simple limit, may make a person vulnerable to obesity and its harms.
But at the same time, it can be used to reduce excess body weight a little, but within limits and in healthy ways, while monitoring the proportions of fat intake, including this oil.
2. Cancer risk
Any fat used in frying foods, some fumes come out of it, these fumes contain substances that are toxic to the body known as aldehydes, this substance may increase the risk of cancer, and unfortunately sunflower oil is one of the oils that generate large percentages of aldehydes, so it is always recommended that it be Methods of cooking with sunflower oil at low temperatures.
3. Its linoleic acid content
Although linoleic acid or omega-6 is one of the most important fatty acids for the health of the body, and a person needs it in his diet, but the excessive intake and consumption of omega-6 fatty acids in large quantities stimulates inflammation and makes your body vulnerable to infection.
