Oil, sunflower
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
839
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 839 (100%) |
| Total | 839 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 93 (93.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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Rich in vitamin E which acts as an antioxidant and protects cells from damage
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High in polyunsaturated fats which can help lower LDL (bad) cholesterol levels and reduce risk of heart disease when replaced saturated and trans fats
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Contains plant compounds called phytosterols that may help reduce cholesterol absorption in the gut
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Provides energy and supports growth and development
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May help reduce inflammation in the body
Risks
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High in polyunsaturated fats and low in saturated fats. However, high heat cooking can oxidize polyunsaturated fats and create harmful free radicals
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Contains no cholesterol but is high in calories. Consuming too much can contribute to weight gain
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Contains vitamin E which is an antioxidant. However, the high fat content increases calorie content of the oil
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Prone to rancidity if not stored properly in a cool dark place and used within a few months of opening
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Some research has linked excessive consumption of omega-6 fats like those in sunflower oil to increased risk of heart disease and inflammation. Balance with omega-3 fats from other sources
Additional Information
Oil, sunflower, is a widely used cooking oil that is derived from the seeds of the sunflower plant. It is known for its mild flavor, light texture, and various culinary applications. Sunflower oil offers several nutritional benefits due to its composition, but it also poses certain risks when consumed in excess or in inappropriate cooking methods.
One of the primary attributes of sunflower oil is its high content of monounsaturated fats. These healthy fats have been associated with numerous health benefits, including improved heart health. Monounsaturated fats help to lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL), reducing the risk of cardiovascular diseases such as heart attacks and strokes.
Sunflower oil is also a good source of vitamin E, an important antioxidant that protects the body's cells from damage caused by free radicals. Vitamin E plays a crucial role in maintaining healthy skin, boosting the immune system, and protecting against certain chronic diseases, such as cancer and Alzheimer's disease.
Additionally, sunflower oil contains phytosterols, which are plant compounds that have a similar structure to cholesterol. Phytosterols can help lower cholesterol levels by blocking the absorption of dietary cholesterol in the intestines. By incorporating sunflower oil into a balanced diet, individuals may experience a reduction in their overall cholesterol levels, promoting heart health.
Furthermore, sunflower oil is rich in essential fatty acids, particularly linoleic acid, an omega-6 fatty acid. These fatty acids are essential for the body's normal growth and development, as well as maintaining healthy skin and hair. However, it is important to note that the Western diet often contains an imbalance of omega-6 to omega-3 fatty acids, which can contribute to inflammation and other health issues. Therefore, it is crucial to consume sunflower oil in moderation and alongside sources of omega-3 fatty acids, such as fatty fish, flaxseeds, or chia seeds.
While sunflower oil offers several nutritional benefits, it also comes with certain risks. One of the primary concerns is its high omega-6 fatty acid content. Consuming excessive amounts of omega-6 fatty acids without a proper balance of omega-3 fatty acids can lead to an increased risk of inflammation and chronic diseases, such as cardiovascular disease, arthritis, and obesity. Therefore, it is important to maintain a balanced ratio of omega-6 to omega-3 fatty acids in the diet.
Another risk associated with sunflower oil is its susceptibility to oxidation when exposed to high heat or light. Heating sunflower oil beyond its smoke point can lead to the formation of harmful compounds and free radicals, which can promote inflammation and oxidative stress in the body. To minimize these risks, it is advisable to use sunflower oil for low to medium-heat cooking methods and opt for more stable oils, like coconut or avocado oil, for high-heat cooking.
In conclusion, sunflower oil offers several nutritional benefits, including its high content of monounsaturated fats, vitamin E, and phytosterols. Incorporating sunflower oil into a balanced diet can promote heart health, protect against oxidative damage, and provide essential fatty acids. However, it is essential to consume sunflower oil in moderation and maintain a proper balance of omega-6 to omega-3 fatty acids. Additionally, care should be taken to avoid excessive heating or exposure to light to prevent the formation of harmful compounds.