Safflower oil is the oil compressed from the seeds of safflower (Carthamus tinctorius). Safflower is an herbaceous and thistle likes plant that is usually planted to extract the oil from its seeds. Safflower oil is commonly used for frying as well as cosmetic purposes. The world’s largest safflower oil producer in India. The expressed oil is of golden yellow color with a slightly nutty and earthy flavor. This oil is colorless and flavorless having nutrients similar to sunflower oil. In recent years, this crop is cultivated in approximately 60 countries around the world and the overall yield is about 600000 tons in a year. This oil is a perfect replacement or substitute for other vegetable oil that are less healthy. The safflower oil could be found in two types such as one is a high monounsaturated fatty acid and the other is high in polyunsaturated fatty acid. Other common names for safflower oil are Alazor, Bastard Saffron, American Saffron, Benibana Oil, Benibana, Benibana Flower, Carthame, Cártamo, Carthame des Teinturiers, Chardon Panaché, Carthamus tinctorius, Dyer’s Saffron, Fake Saffron, Hing Hua, False Saffron, Honghua, Huile de Carthame, Kusumbha, Safflower Nut Oil, Kusum Phool, Safflower Oil, Safranon, Safran Bâtard, Zafran, and Zaffer.
Safflower oil uses and health benefits Quick Facts | |
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Name: | Safflower oil uses and health benefits |
Origin | The plant Safflower is native to India, the Mediterranean, Africa, and Asia. Its use was recorded before 4000 years. It is introduced as an oil crop in Australia, Turkey, the United States, and Canada. |
Colors | Golden yellow |
Taste | Bland |
Calories | 1927 Kcal./cup |
Major nutrients | Total Fat (622.86%) Vitamin E (495.60%) Vitamin K (12.92%) Choline (0.07%) |
Health benefits | Prevent heart problems, Reduce body fat, Treat diabetes, Prevent obesity, Healthy hair |
Safflower oil facts
The oil which is made from safflower seeds is called safflower oil. It is a clear oil that is used in cooking and salad dressings. It is tolerable to both low and high temperatures. It is used as cooking oil and also for beauty purposes due to its healthy fat content. It is rich in linoleic acid which is omega-6 fat. This oil acts as a potent hydrator and is effective for dry and sensitive skin. The hydrating properties in Safflower oil promote elasticity, glows and lower the appearance of wrinkles.
Name | Safflower oil uses and health benefits |
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Native | The plant Safflower is native to India, the Mediterranean, Africa, and Asia. Its use was recorded before 4000 years. It is introduced as an oil crop in Australia, Turkey, the United States, and Canada. |
Common/English Name | Alazor, Bastard Saffron, American Saffron, Benibana Oil, Benibana, Benibana Flower, Carthame, Cártamo, Carthame des Teinturiers, Chardon Panaché, Carthamus tinctorius, Dyer’s Saffron, Fake Saffron, Hing Hua, False Saffron, Honghua, Huile de Carthame, Kusumbha, Safflower Nut Oil, Kusum Phool, Safflower Oil, Safranon, Safran Bâtard, Zafran, Zaffer |
Color | Golden yellow |
Flavor/aroma | Slightly nutty, earthy |
Taste | Bland |
Varieties/Types |
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Major Nutritions | Total Fat (lipid) 218 g (622.86%) Vitamin E (alpha-tocopherol) 74.34 mg (495.60%) Vitamin K (phylloquinone) 15.5 µg (12.92%) Choline 0.4 mg (0.07%) |
Health Benefits |
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Calories in 1 cup (108 gm) | 1927 Kcal. |
Traditional uses |
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Precautions |
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How to Eat |
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Other Facts |
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History
The plant Safflower is native to India, the Mediterranean, Africa, and Asia. Its use was recorded before 4000 years. It is introduced as an oil crop in Australia, Turkey, the United States, and Canada.
Types of Safflower oil
- Polyunsaturated
The polyunsaturated safflower oil consists of linoleic fatty acids. It is used cold. Due to its rich nutrient content, it is considered to be a heart-healthy oil.
- Monounsaturated
It is comprised of oleic fatty acids which are usually used for cooking purposes due to high smoking points. It is shelf-stable and not healthy as polyunsaturated safflower oil.
Monounsaturated Safflower Oil (Oleic Variety) | Polyunsaturated Safflower Oil (Linoleic Variety) |
High in oleic acid | High in linoleic acid |
Shelf-stable (long shelf life) | Not Shelf-stable |
Suitable for cooking at high temperatures like deep fry | Not suitable for cooking; on cooking it becomes rancid |
It can be stored at room temperature in a cool, dry and dark place. | Kept in the Refrigerator |
Generally, used in cooking | Generally used for salad dressings |
Smoke Point: 509 degrees | – |
Does safflower oil have any benefits?
As mentioned above, safflower oil is composed primarily of fat and, aside from vitamin E, lacks vitamins and minerals. Like many oils, it’s high in vitamin E. This a fat-soluble nutrient that has antioxidant properties and plays a role in immune function. However, many foods — including avocados, sunflower seeds, almonds, and spinach — contain vitamin E, so deficiency is rare in healthy people (7). In terms of health benefits, there’s little evidence to suggest any benefit of replacing other fats in the diet with safflower oil specifically or consuming more safflower oil in general.
Of course, decades of research supports eating more unsaturated fats from plant foods and less saturated fat from animal foods like butter in order to promote heart health, but there’s no evidence that safflower oil is any healthier or more effective in promoting heart health than other unsaturated fat sources like olive oil or flax oil (8, 9).
Compared with other oils like olive oil, safflower oil has much less evidence supporting its use as a healthful fat. In fact, some studies suggest that the omega-6 fat linoleic acid, the primary component of safflower oil, may actually harm health when consumed in excess (10).
A 2020 study review suggested that excess dietary linoleic acid intake may harm the brain by promoting neuroinflammation (10). And while some studies have suggested that linoleic acid-rich oils, like safflower oil, may help reduce heart disease risk by lowering cholesterol, researchers argue that its effects on other aspects of health are less clear and that the current dietary intake of linoleic acid is far too high (11).
Even though the body needs very small amounts of linoleic acid to function, the amount currently consumed by most people far exceeds those needs. Consumption of omega-6 linoleic acid has skyrocketed over the past few decades, shifting the omega-6 to omega-3 ratio from an ideal ratio of 4-to-1 to 20-to-1 (10).
Although your body needs both omega-3 and omega-6 fats, omega-3 fats like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) tend to be more anti-inflammatory. Omega-6 fats like linoleic acid tend to be more pro-inflammatory (12).
This growing imbalance in the omega-6 to omega-3 ratio has been linked to many conditions, such as inflammatory and autoimmune diseases, heart disease, and more (13). Additionally, safflower oil is typically found in fried foods like chips and french fries, which are better consumed in moderation.
While small amounts of safflower oil and other omega-6-rich oils are unlikely to harm health, there’s no reason to add safflower oil to your diet if you don’t currently use it or to use more safflower oil in general. Instead, stick to fats like olive oil, nut butter, and avocado, which have evidence to back up their health benefits.
Even though replacing some sources of saturated fat with unsaturated fat may support heart health, there’s no evidence that safflower oil is a superior choice to other oils like olive oil. Plus, some researchers warn that current intakes of omega-6 fats from sources like safflower oil are far too high and that the imbalance in the omega-6 to omega-3 ratio may contribute to risk of some health conditions.
Nutritional value
One cup measuring 218 grams of Safflower oil offers 1927 calories and 218 g of total lipid fat. We could also find 0.4 mg of choline, 74.34 mg of Vitamin E, 15.5 µg of Vitamin K, 16.439 g of total saturated fatty acids, 0.203 g of capric acid, 10.595 g of palmitic acid, 4.175 g of stearic acid, 0.837 g of arachidic acid, 0.63 g of behenic acid, 163.982 g of total monounsaturated fatty acids, 0.207 g of palmitoleic acid, 27.948 g of total polyunsaturated fatty acids, 27.738 g of linolenic acid, 0.209 g of total trans-fat, 0.209 g of total trans-monoenoic fat and 968 mg of phytosterols.
Nutritional value of Oil, safflower, salad or cooking, high oleic
Calories 1927 Kcal. Calories from Fat 1962 Kcal.
Proximity | Amount | % DV |
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Energy | 1927 Kcal | N/D |
Energy | 8064 kJ | N/D |
Total Fat (lipid) | 218 g | 622.86% |
Vitamins | Amount | % DV |
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Water-soluble Vitamins | ||
Choline | 0.4 mg | 0.07% |
Fat-soluble Vitamins | ||
Vitamin E (alpha-tocopherol) | 74.34 mg | 495.60% |
Vitamin K (phylloquinone) | 15.5 µg | 12.92% |
Lipids | Amount | % DV |
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Fatty acids, total saturated | 16.439 g | N/D |
capric acid 10:00 (decanoic acid) | 0.203 g | N/D |
Palmitic acid 16:00 (Hexadecanoic acid) | 10.595 g | N/D |
Stearic acid 18:00 (Octadecanoic acid) | 4.175 g | N/D |
Arachidic acid 20:00 (Eicosanoic acid) | 0.837 g | N/D |
Behenic acid (docosanoic acid) 22:00 | 0.63 g | N/D |
Fatty acids, total monounsaturated | 163.982 g | N/D |
Palmitoleic acid 16:1 (hexadecenoic acid) | 0.207 g | N/D |
16:1 c | 0.207 g | N/D |
18:1 undifferentiated | 163.145 g | N/D |
18:1 c | 162.938 g | N/D |
18:1 t | 0.209 g | N/D |
20:01 | 0.628 g | N/D |
Fatty acids, total polyunsaturated | 27.948 g | N/D |
Linoleic acid 18:2 (octadecadienoic acid) | 27.738 g | N/D |
18:2 n-6 c,c | 27.738 g | N/D |
18:3 undifferentiated | 0.209 g | N/D |
18:3 n-3 c,c,c (ALA) | 0.209 g | N/D |
Fatty acids, total trans | 0.209 g | N/D |
Fatty acids, total trans-monoenoic | 0.209 g | N/D |
Phytosterols | 968 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits of Safflower oil
Safflower oil is loaded with numerous health benefits. It eliminates excess fat, lowers cholesterol level, promotes immunity, regulates menstruation, enhance hair growth and skin health. It is also helpful for people with diabetes as it lowers the level of blood sugar and eliminates excess fat from the body. In Chinese medicine, it is used for traumatic injuries, pain, and amenorrhea. Moreover, it has a high content of omega-6 and omega-3 in comparison to other oil. Other health benefits are discussed below in detail:
Prevent heart problems
Safflower oil helps to improve health conditions such as blood sugar, cholesterol, inflammation, and sensitivity of insulin in diabetic patients. It lowers abdominal fat and raises muscle tissues with the daily intake. Safflower oil is related to lowering metabolic syndrome which increases the chances of diabetes and cardiovascular problems. It has linoleic acid which is a polyunsaturated fatty acid. (1)
Soothes dry skin
Applying safflower oil topically to dry or inflamed skin may help soothe it and give the skin a soft and smooth appearance. Although most of the research on safflower oil for the skin is anecdotal, it is a common ingredient in cosmetics and skincare products. Safflower oil contains vitamin E, which may be responsible for some of its skin benefits. Vitamin E has been an important ingredient in dermatological products for decades.
Some researchTrusted Source suggests that vitamin E protects the skin from the effects of sunlight and from free radicals, which are harmful molecules that damage cells in the body and contribute to disease. Before using safflower oil on the skin, perform a patch test. Rub a drop of the oil into the arm and wait for 24 hours. If no reaction develops, it is probably safe to use.
Reduce body fat
Safflower oil has conjugated linoleic acid which helps to lower weight in people. The study shows that safflower oil lowered fat in the trunk area, increase muscle tissue, and reduced blood sugar. It lowers total body fat and body mass index. The supplement of safflower oil increase lean tissue or muscle and lowered the weight of trunk fat tissue. (2)
Treat diabetes
Safflower has omega-6 fatty acid which helps to manage the level of blood sugar by helping people with diabetes to maintain their blood sugar. It prevents the chances of diabetes in people. (3)
Prevent obesity
It is a perfect choice for people who are trying to lose weight. It is rich in omega-6 fatty acids that help to burn fat in the body. It is used for cooking purposes and is mostly used by people with obesity. (4)
Healthy hair
Safflower oil has a high content of oleic acid that is helpful for the hair as well as the scalp. It increases the circulation on the scalp, strengthens follicles, and stimulates hair growth. It makes the hair shiny and vibrant. It is also used in cosmetics. (5)
Skin health
Safflower oil has a high content of linoleic acid that helps to promote the appearance and quality of the skin. It unclogs the pores and lowers blackheads and acne in the skin. Moreover, linoleic acid enhances the regeneration of skin cells that clears scars and blemishes of the skin. (6)
Treat PMS
Menstruation could be uncomfortable and painful. Linoleic acid in Safflower’s oil helps to regulate prostaglandins in the body which causes dramatic hormonal symptoms and fluctuations during menstruation. It reduces the severity of PMS symptoms and regulates menstrual cycles. (7)
Strengthen immunity
Safflower oil regulates prostaglandins’ functions by supplying omega-6 fatty acids which form prostaglandins. It assists the body for the normal functions such as immune system and prevention of body. (8)
Good for High-Heat Cooking
Safflower oil has a smoke point of about 450 degrees Fahrenheit, which means that it is able to withstand very high temperatures without breaking down or oxidizing. This makes safflower oil for cooking a great choice, especially when using high-heat methods like frying, roasting, or baking.
Besides preventing changes to the taste and aroma of foods, selecting cooking oils with a high smoke point for these cooking methods can also inhibit the formation of harmful compounds known as free radicals. These compounds can build up in the body and contribute to inflammation and disease, increasing the risk of serious conditions like heart disease, cancer, and diabetes.
Hypercholesterolemia (High Cholesterol levels)
Both varieties (high-oleic and high-linoleic) of safflower oil reduces cholesterol level. Both are low in saturated fat and both contain linoleic acid (shortest-chained omega-6 fatty acid). However, polyunsaturated oil contains a higher amount. Linoleic Acid (LA) lowers LDL cholesterol (bad cholesterol) and protects blood vessels and the heart. (9, 10)
Atherosclerosis
Safflower oil also lowers the risk of atherosclerosis by reducing total serum cholesterol and LDL cholesterol. Polyunsaturated fatty acids (PUFA) also prevent atherosclerosis by reducing inflammation and pro-inflammatory conditions. (11)
Inflammation occurs in blood vessels in response to oxidized LDL cholesterol, infections, and several other factors. Oil is a rich source of PUFA, which ultimately helps to prevent atherosclerosis by two mechanisms – lowering LDL cholesterol and reducing inflammation.
Acne
Patients with acne have a decreased concentration of linoleic acid in the skin surface lipids. It makes the sebum sticky and thick that can clog the skin pores and grow into acne. The linoleic acid helps to unclog the pores by combining with sebum. (16, 17)
The high linoleic Safflower oil can help to treat acne. Safflower oil is a rich source of linoleic acid that helps to reduce sebum accumulation under the skin and thus, reduces acne, pimples, whiteheads, and blackheads. In addition, it also acts as a wound healing enhancer and prevents infections. It also promotes regeneration of the skin cells, which helps to make skin clearer and prevents the formation of acne scars.
Pruritus (Itchy Skin)
The local application of cold-pressed high-linoleic safflower oil helps to reduce the intense itching sensation that occurs due to various underlying causes including skin infections, dry skin, rashes, etc. It should be applied to the affected skin 5 to 6 times a day to get relief from itchy skin. Its application should be continued for 3 to 5 days.
Wound healing
The cold-pressed high-linoleic safflower oil promotes wound healing. It is highly useful in cases of old non-healing wounds. Its regular application enhances the wound healing rate and protects the wound from infections.
Reduces free radical damage
All cooking oils contain certain beneficial compounds because of which we use for cooking our food. Although, each oil has a certain smoking point, at or beyond which the compounds in it start to turn into harmful free radicals which cause damage to the body. Hence, the higher the smoking point of an oil, the better it is for cooking at high temperatures. How To Take Care Of Your Hair In Winter? 9 Smart Hair Care Hacks By An Expert Safflower oil in its refined, as well as semi-refined state, has a high smoke point – 266 degrees Celsius and 160 degrees Celsius respectively [15] , which makes it better than most other cooking oils – even olive oil! This is the reason Safflower oil is highly recommended while you’re cooking something at high temperatures. Although, the fact still remains that it is an oil and should be used in moderation.
Strengthens hair follicles
The vitamins and oleic acid present in the safflower oil are the two main factors behind this property of the oil. The oil increases the circulation of blood on the scalp. This, in turn, stimulates the scalp and thereby helps in strengthening the hair follicles right from their roots. It is an added benefit that the oil also leaves your hair shiny and promotes hair growth.
A healthful source of fatty acids
Safflower oil is a rich source of unsaturated fatty acids, including monounsaturated and polyunsaturated fats. The body needs these fats to function. Experts generally consider unsaturated fatty acids to be more healthful than saturated fats.
Fats in the diet, such as those found in safflower oil, are essential for hormone regulation and memory. They are vital in allowing the body to absorb fat-soluble vitamins A, D, E, and K. Eating some fat with meals may also help a person to feel fuller. Safflower oil is lower in saturated fats, which are often considered “bad” fats, than olive oil, avocado oil, and sunflower oil.
A diet high in “good” fats and low in “bad” fats has many health benefits, including reducing inflammation and improving heart health. There are two types of safflower oil: high-oleic and high-linoleic. Both contain unsaturated fatty acids. Like olive oil, the high-oleic variety of safflower oil contains monounsaturated fats and is a good option for cooking at high temperatures. High-linoleic safflower oil contains higher quantities of polyunsaturated fats. It is not suitable for heating but is ideal for use in salad dressings.
Traditional uses
- It helps to prevent heart disease, stroke, and atherosclerosis.
- It is a treatment for tumors, fever, breathing problems, coughs, pain, chest pain, heart disease, and traumatic injuries.
- It helps to induce sweating and also loosens phlegm.
- It cures painful menstrual periods.
- It maintains the skin, eye health and also lowers inflammation.
- Massage scalp with safflower oil to get shiny and healthy hair.
- The mixture of safflower plant juice and sweetened water provides relief from respiratory problems and constipation.
- It promotes blood circulation, healing fractures, and lower phlegm.
- It is used to eliminate whiteheads, blackheads, and acne.
- Massage safflower oil to ease muscle and joint pain caused due to arthritis and traumatic injuries.
- It is also used as a purgative.
Dosage/How to Use
Wondering where to buy safflower oil and how much you should include in your diet?
Safflower oil is widely available at most grocery stores, often alongside other vegetable oils like olive, sunflower, and canola oil. Keep in mind that safflower oil is available in both refined and unrefined varieties. Although unrefined safflower is less processed, it also tends to have a lower smoke point.
Consider your personal needs and preferences when shopping for safflower oil to find what works for you. The amount that you should enjoy as part of a healthy diet can vary based on a number of different factors, including your weight, gender, and activity level.
However, as a general rule of thumb, the United States Department of Agriculture has set the following guidelines for daily oil consumption:
- Children 2–3 years old: 3 teaspoons
- Children 4–8 years old: 4 teaspoons
- Girls 9–13 years old: 5 teaspoons
- Girls 14–18 years old: 5 teaspoons
- Boys 9–13 years old: 5 teaspoons
- Boys 14–18 years old: 6 teaspoons
- Women 19–30 years old: 6 teaspoons
- Women 31+ years old: 5 teaspoons
- Men 19–30 years old: 7 teaspoons
- Men 31+ years old: 6 teaspoons
Keep in mind that these amounts should include other healthy fats as well, including nuts, seeds, avocados, nut butter, grass-fed butter, and other types of vegetable oil.
If you’re following a ketogenic diet or are very active, these amounts may be a bit higher for you.
Safflower oil is ideal for high-heat cooking methods like roasting, baking, and frying. Because of its distinct color and aroma, it can even be used as a budget-friendly saffron substitute in certain dishes as well.
For topical use, simply add a few drops of the oil to dry, rough or scaly areas of the skin. Alternatively, try mixing it with a few drops of essential oil, such as tea tree or chamomile, and massaging it onto the skin.
Use safflower oil in recipes as an alternative to vegetable oil or other frying oils. In recipes that call for butter, you can look for margarine products derived from safflower oil. You can also read the ingredients on salad dressing bottles to look for products that contain safflower oil.
Precautions
- The use of safflower oil by pregnant women could result in miscarriages.
- It could slow down blood clotting.
- People sensitive to ragweed, marigolds, chrysanthemums, and daisies might get an allergic reaction with the use of this oil.
- It increases blood sugar in diabetic people.
- It could cause minor side effects such as nausea, diarrhea, dizziness, vomiting, headaches, and loss of appetite.
- Serious side effects such as dyspnea, hyperthermia, chest pain, thrombocytopenia, and hyperlipemia might be experienced.
- Overuse of Safflower oil results in diabetes, obesity, and cardiovascular problems.
- It might cause gastrointestinal maladies.
- It lowers blood pressure in hypotension patients.
- The excessive use of Safflower oil causes kidney problems.
How to Eat
- It is used for deep frying and dressing salads.
- It could be used in making cakes, cookies,s, and pancakes.
Other Facts
- India is the largest producer of safflower oil commercially.
- It is used as a drying oil in printing.
- It is also used to produce margarine.
- It is used as a massage oil, paint solvent, and varnish.
- It is used as a dye in cosmetics.
From Where To Buy
- Gentle, Soothing Moisture – A natural source of fatty acids, Life-flo Pure Organic Safflower Oil is an excellent body oil, mild enough to use as a face oil. Apply it directly to rough, dry areas of the skin, or blend it into your favorite creams and lotions for added softness.
- Multi-Purpose – Use this nourishing skin oil in place of a body lotion after a shower or bath or on your legs after shaving, try it as a gentle makeup remover and face moisturizer, or apply it as a hot oil treatment for dry hair and scalp.
- More Beauty Benefits – Its light texture and easy spreadability make Safflower Oil a perfect, smoothing body oil for massage and an excellent base oil for diy beauty products and aromatherapy treatments.
- Pure & Simple – Extracted from organic safflower seeds, our skin-soothing body and facial moisturizer is Pure Safflower Oil, with no other additives except a small amount of Vitamin E to help preserve product freshness.
- The Life-flo Difference – Dermatologist tested, hypoallergenic and manufactured in our GMP-certified facility in Utah, Pure Safflower Oil is lab verified for purity and quality, comes with a 60-day money back guarantee and is never tested on animals.
or
- Naturally expeller pressed oil
- Made without the use of harsh chemicals or solvents, and contains no artificial colors or flavors
- Enriched with Vitamin E, an antioxidant
- Hollywood is a brand committed to producing high quality oils and foods
- Great to use for dressings or low heat cooking; smoke point up to 450 degrees Fahrenheit
References