Safflower Oil: Healthier than Olive Oil

A good extra virgin olive oil in a salad is unbeatable, both in flavor and nutrients. Or is it? There is actually a superior "super oil." It comes from Asia and is derived from the safflower plant. It contains high amounts of polyunsaturated fatty acids, especially linoleic acid, which is important for heart health and cholesterol regulation.

Benefits of Safflower Oil

— Rich in Polyunsaturated Fatty Acids: Safflower oil contains 75-80% linoleic acid, an essential omega-6 fatty acid that helps regulate cholesterol levels and can reduce the risk of cardiovascular diseases.

— Promotes Skin Health: Linoleic acid can soothe the skin surface, reduce inflammation, and support moisture regulation, which is why it's also used in cosmetics.

— High in Vitamin E: Safflower oil is rich in vitamin E, an antioxidant that strengthens the immune system.

— Improves Blood Lipid Levels: Safflower oil can help lower LDL cholesterol and raise HDL cholesterol, reducing the risk of arteriosclerosis.

— Supports Weight Management: Studies have shown that linoleic acid can help burn body fat. However, regular daily intake of linoleic acid is necessary for this effect and it has its limitations.

Limitations of Safflower Oil

Cold-pressed, or unrefined safflower oil, should not be used for frying or high-heat cooking due to its sensitivity to high temperatures. At temperatures above 150°C (302°F), the oil may release harmful compounds. It is therefore better suited for cold applications or to enhance dishes. Refined safflower oil, the warm-pressed variety, can withstand temperatures up to 210°C (410°F) and is suitable for frying vegetables and fish. However, for frying meat, it's better to use refined canola or sunflower oil, as these oils tolerate even higher temperatures.