The versatile, tasteless sunflower oil probably knows everyone. It is suitable in the kitchen not only for sautéing, but for almost every type of preparation.
This is what you should know about sunflower oil
In refined sunflower oil, a temperature rise of up to 220 degrees is achieved through an extraction process, which gives the sunflower oil a beautiful pale yellow color as well as a mild, neutral aroma. The sunflower, which belongs to the composite plants and originates from North and Central America, was probably brought to Europe by the Spanish at the beginning of the 16th century, where it was quickly used for oil production. Nowadays, sunflowers, which grow up to three meters high, are cultivated in all parts of the world, increasingly in Russia, France and southern Europe. The inflorescence contains more than 1000 seeds. The flat seeds are black, gray or white and sometimes striped. Unpeeled they contain about 30 percent oil and peeled more than 60 percent. Before the valuable oil is pressed from the seeds, they are cleaned, dried and partially hulled. When unpeeled or only partially peeled kernels are further processed, the sunflower oil acquires a dark yellow color as well as a rather spicy flavor. Virgin, cold-pressed oils must not be heated above 30 degrees. Thanks to the gentle treatment, the valuable vitamins and fatty acids in sunflower oil are preserved. During extraction, the oil yield is about 10 percent lower compared to refined oils. The cold-pressed sunflower oil is suitable for cold dishes. In the case of refined sunflower oil, a temperature rise of up to 220 degrees is achieved through extraction, which gives the sunflower oil a beautiful, light yellow color as well as a mild, neutral aroma. However, much of the important ingredients are lost during the production process. Refined sunflower oil can be heated quite high, as the smoke point is around 220 degrees.
Importance for health
Whether used for frying, baking, salad dressing and much more, it is hard to imagine the kitchen without sunflower oil, but it is also very healthy. The oil also provides the body with valuable vitamins and fatty acids. People who eat plenty of olive oil are said to have a 40 percent lower risk of suffering a stroke. Sunflower oil is one of the leaders among vegetable oils in terms of the polyunsaturated fatty acids it contains. In addition, a remarkable portion of monounsaturated fatty acids is contained in sunflower oil. The valuable vitamins include A, B, D, E as well as K. The sunflower oil can lower the cholesterol level and thus prevent cardiovascular diseases, heart attacks and arteriosclerosis. The intestinal activity is also stimulated by regular consumption. Another benefit is the high content of vitamin E contained in sunflower oil. The valuable vitamin E acts as an important antioxidant and thus protects cells from premature aging. For the heart and circulation, the immune system, as well as the muscles, this vitamin is equally important. Sunflower oil is also used as a remedy for detoxification and purification. Effective is also an external application for dry, brittle skin or poorly healing wounds, because even here the sunflower oil performs well and can simply be massaged in. With aching joints, a sore muscle or with tension in the neck, rubs with the sunflower oil help, because thereby the blood circulation is stimulated and the pain is relieved. Sunflower oil also helps with colds, coughs and hoarseness, because it has an expectorant effect. The sunflower oil is therefore versatile: In the kitchen, for health and care of the body.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 884 | Fat content 100 g |
| Cholesterol 0 mg |
Sodium 0 mg |
| Potassium 0 mg | Carbohydrates 0 g |
| Dietary fiber 0 g |
Protein 0 g |
Sunflower oil has a lot of polyunsaturated fatty acids, which are essential. This means that they are essential for life, but the body cannot produce them itself. Therefore they must be taken up over the food.More than 60 percent of sunflower oil is linoleic acid, which is one of the most important unsaturated fatty acids for humans. The high content of vitamin E also makes sunflower oil very valuable. Two tablespoons of the oil per day already cover the needs of an adult. In addition, sunflower oil contains valuable vitamins such as A, B, D, E as well as K. Equally beneficial to health are the minerals, trace elements, carotenoids and lecithin found in sunflower oil.
Intolerances and allergies
Allergic reactions to sunflower oil are very rarely mentioned. However, small amounts of the allergens may still be present in the refined and cold-pressed oil, but the oil is usually well tolerated by patients suffering from sunflower seed sensitization. In case of intolerance of all fats/oils, there is basically no allergy to the oil, but to the carrier. Therefore, in this case, the fat metabolism should be examined by a doctor. If the body does not tolerate the fat, abdominal pain and diarrhea may occur.
Shopping and kitchen tips
Sunflower oil is available in all supermarkets, health food stores and health food stores. Dark brown or -green bottles are more suitable than transparent ones, because they protect from light. If the sunflower oil is stored in a cool and dark place, it can be kept for a year without any problems. The cold-pressed oil has a slightly shorter shelf life. If the container is already opened, it is recommended to store it in the refrigerator. When purchasing, it is important to pay attention to the best-before date. If the container is already open, it is recommended to store it in the refrigerator, where solid, whitish components may form in the bottle. The reason for this is that the sunflower oil flocculates. However, the solid particles dissolve again at room temperature, so this does not represent inferior quality. Refined sunflower oil, unlike cold-pressed oil, can be heated quite well and is therefore also suitable for frying. However, sunflower oil should never be heated so high that it smokes.
Preparation tips
Sunflower oil is one of the most widely used cooking oils in Germany. The rich cold-pressed sunflower oil is especially popular for refining cold dishes and preparing salad dressings, marinades and dips. It is also very suitable for salads and raw vegetables. The oil gives a fine, nutty aroma to a wide variety of dishes. Due to its low smoke point, it is not suitable for frying and deep-frying. The situation is different with refined sunflower oil, which has a very high smoke point and is therefore heat-resistant. However, refined oil contains almost none of the important ingredients that make sunflower oil so valuable. On the other hand, it has a very long shelf life. Refined sunflower oil can be used for frying, cooking and steaming a wide variety of dishes. For baking, for example, a curd oil dough, the sunflower oil is also very popular.
