This oil supplies more Vitamin E than any other vegetable oil, carrying nearly 45-50% oil content. It is a combination of monounsaturated and polyunsaturated fats with low saturated fat levels. Sunflower oil has been known to help arthritis, constipation, skin conditions, wound healing, and lowering low-density lipoprotein (LDL, “bad”) cholesterol. There are several types of sunflower oils produced, such as high linoleic, high oleic and mid oleic. High linoleic sunflower oil typically has at least 69% linoleic acid. High oleic sunflower oil has at least 82% oleic acid. Variation in unsaturated fatty acids profile is strongly influenced by both genetics and climate.

The highly polyunsaturated sunflower oil  is a great alternative and excellent for grills, mayonnaise and salad dressings.

The highly monounsaturated sunflower oil is a premium healthy oil which is highly versatile for use in long life frying, sauces, dressings and marinades. Mono-sunflower oil has the highest monounsaturated content of all the oils (> 80%), poly-sunflower oil has high levels of omega-6 polyunsaturated fats.

Oils are incredibly versatile, and great in many dishes:

• try margarine spreads made from nutritious oils
• use a variety of oils as an essential ingredient to cook delicious meals
• add as many different oils to apple cider vinegar for a very powerfully healthy salad dressing
• infuse oils with other ingredients, such as chilli, rosemary, truffle or vanilla, to add flavour and fun to your menu
• use convenient spray oils for greasing baking pans
• add oils in your kitchen to bring variety to your cooking, and enjoyment to every meal

Sunflower Oil Composition:

Sunflower oil contains predominantly linoleic acid in triglyceride form.

Palmitic acid : 4 – 9%,
Stearic acid : 1 – 7%,
Oleic acid : 14 – 40%,
Linoleic acid : 48 – 74%.

Sunflower oil also contains lecithin, tocopherols, carotenoids and waxes. Sunflower oil’s properties are typical of a vegetable triglyceride oil. Sunflower oil is produced from oil type sunflower seeds. Sunflower oil is light in taste and appearance and has a high Vitamin E content. It is a combination of mono-unsaturated and polyunsaturated fats with low saturated fat levels.

Sunflower oil is safe when used in appropriate amounts. A diet high in sunflower oil seems to raise blood sugar after meals in people with type 2 diabetes and might contribute to hardening of the arteries. So if you suffer from diabetes do not take sunflower oil.

Caution

Do not take sunflower oil if:

• You are pregnant or breast-feeding
• You are allergic to ragweed, marigolds, daisies, and related herbs
• You have diabetes

References:

AOF
National Sunflower Association
Wikipedia

Avocado oil

Cold pressed from the flesh of the avocado fruit, this oil is rich in Vitamins, A, B & D and lecithin. Possessing a mild nutty flavour. Avocado oil is a tasty and healthy choice when used as a base for salad dressings and oil marinades. When cooking, avocado oil must never be heated as bitter flavours will develop. Avocado Oil readily penetrates the skin and its extremely high vitamin and mineral content nourish dry climate-abused or aging skin. To nourish the skin, massage a portion of avocado oil into the skin using a warm face cloth to remove excess oil.

Safflower oil

Low in saturated fats and has a neutral flavor that is perfect for salad dressings, dips, mayonnaise and low temperature baking. Safflower oil, with a fatty acid profile of 79 percent polyunsaturates, 13 percent monounsaturates and just 8 percent saturated fats, is the most highly polyunsaturated vegetable oil available.

Sesame oil

Suitable for salads, sautés and frying. Sesame oil can make a wonderful moisturiser for the skin. This light yellow oil is distinctively sweet and nutty in aroma. Excellent stability and resistance to oxidation due to natural sesamol content.

Sunflower oil

Sunflower oil is light in taste and appearance and supplies more Vitamin E than any other vegetable oil. It is a combination of monounsaturated and polyunsaturated fats with low saturated fat levels. The versatility of this healthy oil is recognized by cooks internationally. Sunflower oil is valued for its light taste, frying performance and health benefits. Great for cooking, salads and dressings.

Soybean oil

Soybean oil is cheap, healthful and has a high smoke point. Soybean oil’s clean, natural taste and nearly imperceptible odor support and enhance the natural flavors of prepared foods. This versatile oil is great for salad dressings, sandwich spreads, margarine, bread, mayonnaise, non-dairy coffee creamers and snack foods. The high smoke point of soybean oil allows it to be used as frying oil.

Pumpkin seed oil

Pumpkin seed oil is a delicious tasting nutritional oil, that keeps better than flax seed oil and very rarely goes rancid. Pumpkin seed oil offers the good fats  for smooth skin, increased energy, maintenance and improvement of sexual health and optimum brain function. Pumpkin seed oil is known to prevent and alleviate bladder and prostate problems. Pumpkin seed oil is typically used as a salad dressing combined with apple cider vinegar and salt. Additionally, it can be used in cooking and baking as an ingredient in sauces and cakes.

Grapeseed oil

Grapeseed oil is light in color and flavor, with a hint of nuttiness. It has a very high smoking point, so many people use grapeseed oil to fry foods. Grapeseed oil can also be included in dressings and sauces. Culinary grapeseed oil can also be flavored with the addition of things like peppers, truffle shavings, and herbs. Grapeseed Oil is full of antioxidants and moisturising properties helpful in restoring damaged done by the elements. It has mild astringent qualities which may help to tighten and tone the skin. Some cosmetic grapeseed oils are stabilized with chemicals which could be harmful to consume. Like other oils, grapeseed oil should be stored in a cool dark place until it is used.

Flax Seed oil

Flaxseed oil can be used in salad dressings, over toast as a substitute for butter or even added to protein shakes. Some people enjoy its buttery, nutty taste, but others find it unpleasant. Flaxseed is used for a variety of medicinal purposed, most commonly constipation and other conditions requiring high fiber. It is also said to be good for arthritis, heart disease, cancer, depression, Crohn’s disease, and much more.

Wheatgerm oil

Wheatgerm oil is a very sensitive oil, therefore must be used cautiously. It tends to degrade in quality, when exposed to high temperatures. It is usually dark in color and also has a heavy smell. Wheatgerm oil is a good source of fatty acids that are very vital for the healthy growth of the body. Wheatgerm oil supports the skins natural process of regeneration. Good for stretch marks, scar tissue, and for dry rough skin. Wheat Germ Oil can be taken alone, drizzled on top of salads, vegetables, pasta, pesto, or other meals. Wheat Germ Oil should not be heated.

Some of these oils include:

• avocado oil
• safflower oil
• sesame oil
• sunflower oil
• soybean oil
• pumpkin seed oil
• grapeseed oil
• flaxseed oil
• wheatgerm oil
• fish oil
• olive oil
• canola oil
• corn oil
• evening primrose oil

How to Use Healthy Oils

Even though these oils are significantly better for your health than saturated fats and other hydrogenated oils, remember that they are still a liquid fat.  Use the oils sparingly so that you do not overindulge and possibly suffer from weight gain.

Oils need to be stored in dark bottles as clear glass or plastic bottles allow light to penetrate into the oil and oxidise the fatty acids.  Contact with air will also affect the oil so be sure to keep the lid on tightly.  Be aware that the healthier the oil is, the more quickly it will spoil.  Many healthy oils will need to be stored in the refrigerator.  Olive oil is an exception however as it is high in oleic acid and contains antioxidants that slow spoiling. 

The more omega 3 fatty acids that are in the oil, the less suitable it is for cooking.  High temperatures can damage many oils as the heat not only damages the fatty acids, it can also make them harmful.  Where possible, use the healthy oils at room temperature, such as in salad dressings.  Olive oils are the best for cooking.

How Often Should I Eat These Oils?

Essential fatty acids are important for the diet and should be eaten on a regular basis.  You should consume a source of omega 3 or 6 essential fatty acids three to five times a week.  Where possible, consume them in a food form such as fish or flaxseed oil, rather than in a supplement form, as fresh is always better.

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