A Quick Guide to Sunflower Oil: Is It Healthy or Not?


When you cook in the kitchen, you always make sure that the food you prepare is delicious. Aside from that, it’s also important that the meal is healthy, which can only be achieved by using healthy ingredients. 

One of the base ingredients you need to use is cooking oil, gathered from various sources, such as plants and animals. However, a cooking oil that comes from plant sources is healthier! There are many sources of plants that can be used to harvest fat. These include olives, coconuts, corn, and soybean, to name a few. 

Among these many sources, there is a lesser-known variant of oil that’s not known to most people: sunflower oil. Opinions on sunflower oil differ among people, unfortunately. Others say that sunflower oil is very healthy, while others say it’s not because it can cause inflammation in the body. 

And so the question remains: is sunflower oil healthy or not? Read on below to know more: 

More About Sunflower Oil

As the name suggests, sunflower oil is a variant of cooking oil extracted from sunflowers, specifically sunflower seeds. Sunflower seeds are a very healthy snack to munch on since a single tiny seed is packed with nutrients like vitamins B6, E, niacin, and folate. Vitamin E helps with strengthening the body’s immune system

Unfortunately, the negative side of sunflower oil also comes with itself. Sunflower oil is extracted and processed, which removes a lot of the nutrients that it contains. 

The Types Of Sunflower Oil

There are four types of sunflower oil that you should know about. These are:

  • High linoleic – This is more commonly known as omega-6. When using this oil, it’s essential to balance it out with food that contains omega-3. Examples of foods rich in omega-3 are fish and eggs.
  • Mid linoleic – More commonly known as Nu-Sun, this sunflower oil is more often used in salad dressings and stir-fried dishes.
  • High oleic – This is one of the healthier kinds of sunflower oil. It contains oleic acids, which can raise the levels of good cholesterol in the body. Aside from that, the amount of omega-3s offered in high-oleic sunflower oils is higher than the amount of omega-6s found in high-linoleic sunflower oils.
  • High stearic – This type of sunflower oil contains stearic acid, which benefits the skin significantly. If you’re conscious about your skin, this is the kind of sunflower oil for you.

Is Sunflower Oil Healthy?

The bottom line is this—sunflower oil is healthy, and it’s a good cooking oil to use. However, you should only use it in moderation. It offers a lot of nutritional benefits, but these benefits are easily wasted if you use sunflower oil carelessly.

In the case of mid-oleic sunflower oil, it’s incredibly healthy because it contains monounsaturated fats, which reduces the risk of getting coronary heart disease in the long run. 

As for the adverse effects, inflammation in the body can occur if you use sunflower oil in unbalanced meals. This is evident in the high linoleic sunflower oils because the balance between omega-6 and omega-3 must be maintained.


From everything gathered, sunflower oils can be declared healthy, and they can also be used in your meals. However, you should also remember to use it moderately. It’s best to use it if you’re dieting instead of relying on it daily for your oil consumption.

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