8 Best Sunflower Oil Benefits And Side Effects Explained Here!

Sunflower oil has a high proportion of omega-6 fatty acids, of which we tend to consume too much about omega-3 fatty acids anyway, so it should not be getting used too often. Sunflower oil goes well with all American cuisine dishes and is also suitable for making mayonnaise. But what are the benefits, and do it have side effects?

Sunflower oil benefits and side effects – In general, vegetable oils are better for our health than animal fats such as lard, the nutrition expert says.

Almost all vegetable oils are an excellent source of omega-3 and omega-6 fatty acids, which are essential as polyunsaturated fatty acids, which means the body cannot produce them itself, so we have to take them in with our food. 

Omega-3 and omega-6 fatty acids are of great importance for our health: they are essential to blood lipid and cholesterol reducers, play a significant role in the formation of all cell membranes, reduce the risk of thrombosis, reduce blood clotting, and have anti-inflammatory effects.

Studies have also shown that they significantly reduce the risk of coronary heart disease. 

But how healthy is sunflower oil? Does sunflower oil have side effects? Read on here in our article.


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Sunflower oil benefits and side effects – How healthy is sunflower oil?

How healthy is sunflower oil?
Sunflower oil benefits and side effects – How healthy is sunflower oil? / Image by silviarita from Pixabay

Since the triumphant advance of oil from olives and rapeseed, sunflower oil has been somewhat getting forgotten. The composition of fatty acids is much more favorable for the two rivals.

Sunflower oil also contains predominantly only and several times insatiate fatty acids; the central portion has with 50-gram linoleic acid, which is to work inflammatory, i.e., promoting inflammatory processes and bringing thereby among other things also disadvantages for heart and cycle. 

Final proofs for this theory do not give it despite numerous researches so far. More recent studies (studies 1 and 2) have concluded that linoleic acid may not have the negative effect it is said to have.

On the other hand, sunflower oil has an unusually high proportion of vitamin E to offer. Already in 10 grams, thus about a tablespoon, scarcely half of the average daily requirement of adults is. Vitamin E inhibits inflammation processes in the body, protects the body cells from damage by free radicals, and counteracts aging processes.


Sunflower oil ingredients

Regarding the content of polyunsaturated fatty acids, sunflower oil with 65 percent ranks doubtlessly among the front runners under the vegetable oils. The portion of simply insatiate fatty acids with 27 percent lies in the upper range. 

The content of linoleic acid amounts depending upon quality to a part between at least 48 up to 74 percent, that at oleic acid is between 14 and 39 percent.

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The High Oleic sunflower, also called HO sunflower, is exceptional breeding to increase the proportion of oleic acid to at least 70 to an incredible 92 percent. However, linoleic acid’s value in this particular variety drops to between two and a maximum of 17 percent. 

High-Oleic sunflower oil lowers the proportion of unsaturated fatty acids to almost ten percent for heat stability and reaches a similar value to olive oil. Regarding the portion of free fatty acids, this amounts to only 1.8 percent with sunflower oil. 

Other relevant fatty acid portions in the neutral fats are, among other things, the palmitic acid and the stearic acid—the palmitoleic acid or linolenic acid, whose respective amount can vary depending upon plant sort sensitively. 

The vitamin E content is remarkably high in native, cold-pressed sunflower oil of high quality. It also contains vitamins A, B, D, and K.


Health benefits of sunflower oil

Health benefits of sunflower oil
Sunflower oil benefits and side effects – Health benefits of sunflower oil / Image by Jacques GAIMARD from Pixabay

It’s getting said that native, cold-pressed sunflower oil, when used regularly, can help to lower cholesterol levels and thus have a preventive effect on arteriosclerosis and cardiovascular diseases. 

The intestine activity profits from regularly consumed high-quality sunflower oil won from cold pressing procedures to a large extent. 

Due to its comparatively high vitamin E content, the oil acts as an antioxidant to prevent premature cell aging. Two tablespoons a day cover the average requirements of an adult person.

Both the kernels and the oil extracted from them are said to have healing effects when used internally and externally. The application areas are considerable and include digestive disorders such as intestinal irritation, colitis, or constipation. 

The oil is also getting used for colds, skin problems such as neurodermatitis and rashes, boosting the immune system, promoting wound healing, general vitalization, lowering cholesterol levels, or strengthening the gums.


1. Cardiovascular system

Sunflower oil can keep cholesterol levels low. It counteracts cardiovascular diseases and prevents arteriosclerosis (narrowing the blood vessels due to deposits).


2. Colon

Cold-pressed sunflower oil is getting used for constipation, irritated bowel, or colitis.


3. Sunflower oil for the skin

Sunflower oil for the skin
Sunflower Oil Benefits And Side Effects – Sunflower oil for the skin / Image by silviarita from Pixabay

Like many other high-quality vegetable oils, sunflower oil is excellent for the care of dehydrated skin. It’s a high content of Omega 6 fatty acids, its antioxidant and vitamin E content make natural, cold-pressed sunflower oil a very nourishing and caring cosmetic ingredient

Sunflower oil does not leave a disturbing greasy film on the skin and is comparatively mild. It forms an excellent protective shield against skin infections and can also be used as the preferred skincare product for small children. 

Due to its vitamin A and D content, it also has a soothing effect on skin impurities, which is why it is often getting used to treat eczema, irritation, and acne. The skin absorbs the oil quickly, and the pores do not clog.

The antioxidants naturally contained in high-quality, natural sunflower oil ensure that this natural product also finds many anti-aging cosmetics applications. 

The effect of free radicals on cell damage and premature skin aging is getting inhibited. The natural richness of vitamins and other active ingredients effectively fights wrinkles and pigmentation spots when used regularly.


3. Immune System

Sunflower oil has a praising effect on the body’s defense system and can be used for colds.


4. Wound healing and gums

The oil supports wound healing – and can also be used to strengthen the gums.


5. Sunflower oil for the hair

Sunflower oil for the hair
Sunflower Oil Benefits And Side Effects – Sunflower oil for the hair / Image by Carabo Spain from Pixabay

Among the vegetable oils that are preferably getting used in hair care, sunflower oil is one of the semi-drying oils. 

The term “drying” refers to the thickening of a particular oil type when it reacts with oxygen in the hair. The more increased the proportion of unsaturated fatty acids in the oil, the greater the thickening, i.e., drying.

The most popular applications are hair treatment, where one to two tablespoons of a slightly warmed, native, cold-pressed sunflower oil are getting mixed with other ingredients. Such as freshly squeezed lemon juice for the highest possible shine effect or egg yolk for general strengthening and protein supply. 

This mixture is getting applied to the hair, covered with foil and towel so that that heat can develop accordingly. An application time of about twenty minutes is getting recommended for oil hair treatments. Such hair treatments are then carefully washed out of the hair.

Unlike the application as a so-called leave-in, a daily care application should not be getting removed. Here, however, in contrast to the hair treatment, it is essential to note that the amount used is minimal so that over-greasing of the hair is getting avoided. The application never takes place at the hairline, but always only at the hair tips.

Even if the scalp is too dry or tends to dandruff, sunflower oil can be used as a cure application. Here, however, it is crucial to ensure that the hair is left out as much as possible, and a stringy and unkempt appearance is getting avoided.


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6. Sunflower oil in the kitchen

Sunflower oil in the kitchen
Sunflower Oil Benefits And Side Effects – Sunflower oil in the kitchen / Image by Hannes Kurth from Pixabay

As already mentioned, the hot-pressed or refined sunflower oil is perfectly suitable for cooking, steaming, frying, baking, and deep-frying in the kitchen due to its odorless and tasteless nature and its high boiling point. 

In the deep fryer, the specially developed variety High Oleic Sunflower Oil is increasingly the first choice due to its impressive heat resistance. Oil doughs for producing certain baked goods can also be getting prepared very well with refined sunflower oil. 

The much more decadent, native, and cold-pressed oil, preferably of organic quality, can be quickly processed into salad dressings, cold sauces, marinades, or dips. Thus, a homemade garlic paste based on high-quality sunflower oil, fresh garlic, and a little white wine should not be missing in any home kitchen. 

This very aromatic and health-promoting paste spices up various popular dishes such as salads, baked bread, or soups in no time at all.


7. Sunflower oil for horses

Sunflower oil for horses
Sunflower Oil Benefits And Side Effects – Sunflower oil for horses / Image by Mgarlock from Pixabay

Also, in the feeding of horses, oil feeding is again the subject of passionate discussions. Since the organism of horses does not have a gall bladder, many horse owners assume that too high a fat content in their food is harmful to their animals, that the oils cannot be digested, let alone utilized. 

As so frequently in life, it turns out to be true that it is the quantity that makes the poison. So daily doses of a high-quality, cold-pressed, natural sunflower oil of up to 100 milliliters are not only harmless but also helpful to health. High-quality energy is getting supplied, which is why highly starchy feedstuffs can be getting reduced. 

Fat-soluble vitamins are absorbed by the animals directly from the natural sunflower oil. The horses’ metabolism’s advantages would, by far, outweigh a quantity of 100 ml, with the impressive load if necessary also more.


8. Side effects of sunflower oil

Side effects of sunflower oil
Sunflower oil benefits and side effects – Side effects of sunflower oil / Image by Manfred Richter from Pixabay

In principle, sunflower oil is getting considered to be mostly free of side effects in cosmetic and medical applications. 

Should any abnormalities still become apparent after application – for example, on skin and hair – the application should be stopped immediately, and a doctor should be consulted. 

To avoid side effects, one should also always pay attention to the manufacturer’s instructions.


FAQ Sunflower Oil

FAQ Sunflower Oil
Sunflower Oil Benefits And Side Effects – FAQ Sunflower Oil / Image by moritz320 from Pixabay

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Is sunflower oil healthy or unhealthy?

But among the edible vegetable oils, sunflower oil does not cut out from health view particularly well. One can even say: If already vegetable oil, then please no sunflower oil! Many health experts assume that the body does not need additional extracted oil.

How good is sunflower oil?

Sunflower oil is an all-rounder! It contains much more vitamin E than rapeseed or olive oil, for example. The oil is suitable for salad dressings as well as for baking and steaming. For frying, other oils are better suited, explain the product testers.

Is sunflower oil inflammation-promoting?

Poor eating habits can be getting associated with chronic inflammation. Voices claim that omega-6 fatty acids and sunflower oil - have an inflammation-promoting effect because they are associated with low-level inflammation.

What can you do with sunflower oil?

Sunflower oil is also suitable for use in baby food and for making mayonnaise and margarine. In pharmacy, the oil is a filling material in soft gelatine capsules; it is also used in ointments and creams and can replace olive oil or peanut oil in medical devices.

How dangerous is sunflower oil?

But among the edible vegetable oils, sunflower oil does not cut out particularly well from a health view. One can even say: If already vegetable oil, then please no sunflower oil. Many health experts assume that the body does not need additional extracted oil.

Which sunflower oil for baking

Make sure that the taste of the oil matches the baked goods. Rapeseed oil, sunflower oil, coconut oil, and olive oil are particularly suitable for baking. When baking cake dough, make sure to use oils that are as neutral in taste as possible. In this way, you avoid that the oil overlays the actual flavor.

Can sunflower oil be used for baking?

If you want to bake a cake, animal fats or tasteless oils are a possibility. If, on the other hand, you want to bake bread or savory pastries, olive oil is also an option. Suitable: butter, germ oil, margarine, olive oil, rapeseed oil, sunflower oil.

Which oil can be used instead of sunflower oil?

Rapeseed oil combines well with walnut oil; pumpkin seed oil tastes excellent with sunflower oil. So: use different vegetable oils and use them in moderation.

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Can I use cold-pressed sunflower oil for baking?

Sunflower oil is getting refined and suitable for steaming vegetables, but also frying and baking. Cold-pressed is recommended for its nutty roasted flavor and healthy ingredients, especially for salad marinades and dietary and baby food.



Sunflower Oil Benefits And Side Effects: Sunflower oil is famous for frying and deep-frying because of its neutral taste and high heat ability. However, many consider it less healthy, which is only partly right: its composition is less favorable than other vegetable oils. In return, it contains a lot of vitamin E. It is best to use sunflower oil alternately with rapeseed and olive oil.

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