7 Benefits of Using Sunflower Oil for Cooking

We all think that oils are bad for our health, but that’s not entirely true. While refined oils can be harmful, cold-pressed oil offers numerous health benefits and is versatile enough to use in dishes. 

Cold-pressed oils like sunflower oil are extracted gently without the use of heat, which automatically preserves their natural goodness. 

In fact, cold-pressed oils have been used by our ancestors for generations. It’s not just about the health benefits, but it also adds delicious flavours to all our dishes, from comforting dal to curries. 

We all might have heard of olive oil and avocado oil as healthy cooking oil options, but did you know cooking with sunflower oil is also considered to be healthy? 

Yes, there are so many advantages of sunflower oil that we might never even heard of. Read till the end to find the answer to “Is sunflower oil good for health?”

 

Table Of Contents:

1. Is Sunflower Oil Healthy?
2. Benefits of using Sunflower Oil
3. Nutrition Value of Sunflower Oil
4. How is Pure Sunflower Oil Made? 
5. Importance of Sunflower Oil Smoking Point
6. How to Use Sunflower in Daily Cooking? 

 

Is Sunflower Oil Healthy?

Sunflower oil made from sunflower seeds is packed with healthy fats like: 

• Monounsaturated fats (MUFA)
•  Polyunsaturated fats (PUFA)

These fats help your heart lower bad LDL cholesterol while keeping your good HDL cholesterol levels steady.

Cold-pressed sunflower oil, which is extracted without using high heat, retains more of its natural nutrients. 

 

It’s especially rich in Vitamin E, a powerful antioxidant that’s good for your skin and overall health. With its high smoke point, sunflower cooking oil can be used in various ways, like frying, sauteing, or baking. 

One of the biggest advantages of sunflower oil is its role in supporting heart health. Sunflower oil has omega-6 fatty acids, which help reduce inflammation and lower triglyceride levels, which is good for the cardiovascular system.

However, make sure to balance the uses of sunflower oil, which contains omega 6, with omega 3s  to avoid excess inflammation. Despite the calorie content, similar to other oils, the health benefits of sunflower oil make it a valuable addition to a balanced diet. 

 

Benefits of Using Sunflower Oil 

 

Sunflower oil is just often looked as just another cooking oil, but when you take a closer look, you will notice its many nutritional benefits. 

In India, where heart health is a growing concern, many families turn to healthy cooking oil options. One of the best cooking oils to consider is sunflower oil. The below-mentioned points are sunflower oil benefits, which will surprise you for sure:

 

Improves Heart Health: 

One of the best benefits of sunflower oil is its positive impact on heart health, particularly in managing sunflower oil and cholesterol levels. High cholesterol in the body can lead to serious health problems like: 

• Clogged arteries
• High blood pressure
• Increased risk of heart attacks or strokes

Sunflower oil for cholesterol management is a heart-friendly option because it's rich in oleic acid, a type of healthy fat known as MUFA (monounsaturated fatty acid). This healthy fat helps improve blood lipid levels and reduces the risk of blood clots. 

Sunflower oil advantages also contain Vitamin E, which protects cholesterol in your body from damage caused by harmful molecules. 

Using sunflower oil in your cooking can be a simple way to support heart health and reduce the chances of heart-related diseases.

 

Increases Immunity: 

Sunflower cooking oil is good for your immune system because it contains linoleic acid, a type of essential fat. 

Your body needs linoleic acid to keep your immune system working well. If you don’t get enough of it, your body’s ability to fight off infections and build new cells can be reduced. 

So, using sunflower oil can help your body stay strong and healthy by supporting your immune system and helping it build and repair tissues.

 

Good For Skin Health:

Sunflower seed oil benefits your skin health. It helps keep the skin's outer layer strong and hydrated, and it’s gentle enough to use on babies. 

Studies show that using sunflower oil on babies can improve their skin’s moisture and protect it better than some other oils, like olive oil. 

The benefits of sunflower oil are packed with vitamins E, A, D, and C, which help keep your skin smooth and healthy. 

It also helps with acne and can reduce wrinkles and blemishes because Vitamin E protects your skin from harmful UV rays. So, sunflower seed oil is an excellent choice for keeping your skin looking and feeling its best.

 

Prevents Arthritis:

Sunflower seed oil benefits can help in managing arthritis by reducing inflammation. It contains linoleic acid, which is a type of fat that can help calm inflammation in the body. 

When you use sunflower cooking oil, it activates certain pathways in the body that help reduce swelling and pain. 

This benefits of sunflower oil can be particularly helpful for people with rheumatoid arthritis, as it may reduce the severity of their symptoms. 

So, adding sunflower seed oil to your diet can be a natural way to help manage arthritis and reduce inflammation.

 

Helps Managing Weight: 

One of the best benefits of sunflower oil is for people who are looking to shed some weight. Even though sunflower cooking oil has high calories, the unsaturated fats in sunflower oil can help reduce weight. These fats help you feel full for longer periods of time. Which automatically reduces the risk of overeating.

Include sunflower seed oil in your balanced diet to maintain a healthy weight and overall well-being.

 

Reduces Anxiety & Depression:

A well-known research has found that the participants who have used sunflower oil for six continuous weeks had significantly lower levels of anxiety and depression symptoms than those who didn’t use the oil. It was also found that the oil also helped them to sleep better.

 

Energy Booster:

Cold-pressed sunflower oil is a natural energy booster. The oil is rich in essential vitamins and minerals, and the presence of linoleic acid makes it an amazing source of energy. This oil gets digested easily and provides an immediate energy boost.

 

Nutrition Value of Sunflower Oil

Sunflower cooking oil is a popular cooking oil known for its light taste and many health benefits. It is rich in vitamin E, a powerful antioxidant that helps protect cells from damage and supports skin health. 

Sunflower oil is also a good source of healthy fats, particularly polyunsaturated fats like omega-6 fatty acids, which are essential for brain function and maintaining healthy cell membranes. 

Here is the nutritional value of sunflower cooking oil per 100gm:

Nutrients	Value
Energy	900 kcal
Cholesterol	0 mg
Vitamin E	30-40 mg
Protein	0 g
Carbohydrates	0 g
Total Fat	100 g
Polyunsaturated Fatty Acids	48-73 g
Monosaturated Fatty Acids	20-40 g
Saturated Fatty Acids	8.1-17.0 g

 

How is Pure Sunflower Oil Made?

Pure sunflower cooking oil is made through a process that preserves its natural benefits. The production process of pure sunflower oil includes only 5 steps, such as: 

Step 1: It Starts With Cleaning

After harvesting, sunflower seeds are cleaned to remove dirt and impurities. Special machines like vibrating screens, stone removers, and magnetic separators remove leaves, stones, and metal particles, ensuring the seeds are as clean as possible. 

Step 2: Shelling and Separating Starts After Cleaning

Sunflower seeds are then shelled to remove their outer hulls, which can lower oil yield. The seeds are passed through a sheller, and a separator divides the hulls from the kernels, leaving only the clean sunflower seeds. 

Step 3: Seeds Get Cooked To Get The Maximum Nutrition

Next, the seeds are cooked to adjust their temperature and moisture levels. This step prepares the seeds for pressing, making them easier to process and increasing the amount of oil extracted. 

Step 4: Pressing Process Helps In Extraction Of Oil

The cooked seeds are then pressed to extract the oil. This can be done using either cold pressing, where seeds are pressed at room temperature, or hot pressing, where they are heated first to release more oil. 

Step 5: Final Step Is Filtering

Finally, the extracted oil is filtered to remove any remaining impurities or residues. This is typically done using a plate and frame filter, which helps ensure the oil is pure and ready for consumption.

If you are looking for pure sunflower oil, look for products labelled as cold-pressed or expeller-pressed. 

These indicate that they are minimally processed and retain the oil’s natural goodness and nutrients. There are many uses of sunflower oil in cooking.

 Recommended Article: Benefits of Cold-pressed oil 

Importance of Sunflower Oil Smoking Point

The smoke point of cooking oil is the temperature at which it starts to burn and produce smoke. This is important because when oil burns, it can release harmful substances and lose its nutritional value. 

Sunflower seed oil, especially the cold-pressed type, has a high smoke point, meaning it can handle high heat without breaking down.

 

This makes sunflower cooking oil a great choice for high-temperature cooking methods like frying and sautéing. Unlike oils with lower smoke points, sunflower seed oil doesn’t easily release toxins when heated, so it remains safe and healthy for cooking.

Recommended Article: Smoking point for Cooking oils

Cooking with sunflower oil also keeps its beneficial nutrients, like monounsaturated fats, omega-6 fatty acids, and antioxidants, even when used at high temperatures. In Indian cooking, where frying is common, using sunflower oil with a high smoke point is helpful. 

It ensures that food stays flavourful and nutritious while reducing the risk of harmful effects from overheated oil. Overall, sunflower oil's high smoke point makes it a smart and healthy option for everyday cooking. 

 

How to Use Sunflower Oil in Cooking?

Sunflower seed oil is a versatile cooking oil that can be easily incorporated into your daily meals. Here’s how you can make the most of the advantages of sunflower oil in your everyday cooking:

1. Frying and Sauteing:

Sunflower oil has a high smoke point, making it ideal for frying and sautéing. Whether you’re making pakoras, stir-fries, or sautéed vegetables, sunflower oil holds up well to high heat, ensuring your food cooks evenly without burning the oil.

2. Baking:

You can use sunflower seed oil as a substitute for butter or other oils in baking. It works well in cakes, muffins, and bread, adding moisture and a light texture to your baked goods.

3. Salad Dressings:

For a lighter salad dressing, mix sunflower seed oil with vinegar, lemon juice, or herbs. Its mild flavour won’t overpower the other ingredients, making it perfect for drizzling over fresh salads.

4. Grilling:

Brush sunflower oil on meat, paneer, or vegetables before grilling to prevent sticking and add a subtle flavour. The benefits of sunflower oil are that its high smoke point makes it ideal for grilling at high temperatures.

5. Everyday Cooking:

Sunflower seed oil is excellent for everyday Indian dishes like dal, curries, and rice. It blends well with spices, enhances the flavour of the food, and keeps your meals healthy with its unsaturated fats.

 

Conclusion:

We always want the best and most nutritious products for us and our families. So, why not switch from regular refined oils to cold-pressed sunflower oil? You can always find the best cold-pressed sunflower oil from one of the top organic brands in India. 

You can use the advantages of sunflower oil for your skin, cooking, or anything. But, if you are not really sure if sunflower oil suits your lifestyle, it is always best to consult a healthcare professional before consuming it.

Always remember to use it in moderation to get the most health benefits from this nutritious oil. You can also explore our wide range of cold pressed oils to include versatility in your kitchen.

 

Sunflower Seed Oil - FAQs

1. Does sunflower oil affect the taste of food?

Sunflower seed oil has a light and neutral taste, so it doesn't overpower the flavour of your food. 

2. Can sunflower oil be mixed with other oils for cooking?

Yes, sunflower seed oil can be mixed with other oils like olive oil or sesame oil for cooking. This can enhance the flavour of your dishes and provide a balance of different nutrients.

3. How does sunflower oil handle reheating?

Sunflower seed oil is stable under heat, making it a good choice for reheating food. However, like all oils, repeated reheating should be avoided to prevent the formation of harmful compounds.

4. Does sunflower oil require refrigeration?

No, sunflower seed oil doesn't require refrigeration. It should be stored in a cool, dark place, away from direct sunlight, to maintain its freshness and quality.

5. Does sunflower oil go bad?

Yes, like all oils, sunflower seed oil can go bad over time. To prolong its shelf life, store it in a cool, dark place, and use it within six months of opening. Cold-pressed sunflower seed oil may have a shorter shelf life due to its minimal processing.