Many cooks choose sunflower oil, the oil derived from sunflower seeds, for its light, clean taste but this oil also makes a healthy choice. Manufacturers produce three types of sunflower oil, NuSun, linoleic and oleic, which differ in their fatty acid content. Since linoleic sunflower oil represents the original, the most commonly used and the highest omega fatty acid content, the specifics in this article pertain to linoleic sunflower oil.
Types of Omega Fatty Acids
Dietary fat exists in four main types; saturated, trans, monounsaturated and polyunsaturated. Because saturated and trans fats contribute to high blood cholesterol levels, doctors consider these types of fat as unhealthy and the American Heart Association recommends limiting your intake of these fats. Unsaturated fats can help lower blood cholesterol levels, making them the healthy fats. Polyunsaturated fats include two types of essential fatty acids: omega-3 and omega-6 fatty acids. The difference lies in the position of the double bond within the fatty acid chain and how they affect the body. Sunflower oil does not contain any omega-3 fatty acids.
Omega-6 Fatty Acids
Sunflower oil contains linoleic acid, LA, classified as an omega-6 fatty acid. Because the human body cannot produce omega-6 fatty acids, you must get them from food sources. Omega-6 fatty acids play a vital role in brain function and supports normal growth and development. Omega-6 fatty acids also stimulate the growth of hair and skin cells, maintain healthy bone, regulate the use of energy in the body and support a healthy reproductive system. Because many vegetable oils contain omega-6 fatty acids, the typical American diet provides plenty of omega-6 fatty acids.
Daily Intake
Because you must consume omega-6 fatty acids from foods, the Institute of Medicine provides a recommended Adequate Intake, which represents the amount believed to cover the needs of most individuals in that particular group. The Adequate Intake of omega-6 fatty acids is 17 g per day for men between the ages of 19 and 50 and 14 g per day for men ages 51 and older. Women need less per day to support their needs requiring 12 g per day for women19 to 50 and 11 g per day for those 51 years and older. Using sunflower oil as a salad oil or in margarine can help you meet the daily adequate intake level.
Omega-6 Content
Linoleic sunflower oil contains about 65 percent linoleic acid, 21 percent oleic fat, classified as a monounsaturated fat and 11 percent saturated fat, according to the National Sunflower Association. The lower saturated fat content and high polyunsaturated fat content makes this oil a heart-healthy choice. A 1 tsp. serving of sunflower oil contains 2.957 g of omega-6 fatty acid. To get the highest amount of omega-6, do not cook with this oil and the heat can break down the omega-6 fatty acids. Linoleic sunflower oil also serves as a good source of vitamin E with 1.85 mg per 1 tsp.
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