Safflower Oil Nutrition Facts, Calories, and Top 10 Health Benefits

Is Safflower Oil Good for You?

Safflower oil is a nutritious and versatile cooking oil that offers numerous health benefits. It is rich in monounsaturated and polyunsaturated fatty acids, which are essential for maintaining heart health (American Heart Association, 2021). Studies have shown that consuming safflower oil can help lower LDL cholesterol levels and reduce the risk of cardiovascular disease (Sacks et al., 2017). Additionally, safflower oil is a good source of vitamin E, a powerful antioxidant that helps protect cells from oxidative stress (National Institutes of Health, 2021).

This article will delve into the various aspects of safflower oil, including its top 10 functional health benefits, nutrition facts, potential risks, and side effects, substitutes, popular diets incorporating safflower oil, storage tips, 8 creative home remedies using safflower oil, its role in weight management, and its impact on various health conditions. The information presented in this article is up-to-date as of November 2024.

10 Functional Health Benefits of Safflower Oil

Safflower oil is a remarkable health food that offers a wide range of benefits, each backed by scientific research and fact-checked for accuracy. Here are the top 10 functional health benefits of safflower oil:

1. Promotes Heart Health

Safflower oil is rich in unsaturated fatty acids, particularly linoleic acid, which has been shown to improve cholesterol levels and reduce the risk of heart disease. A meta-analysis of 27 studies found that consuming safflower oil significantly decreased LDL cholesterol levels by an average of 8.1% (Schwingshackl et al., 2018).

2. Reduces Inflammation

The high content of omega-6 fatty acids in safflower oil has anti-inflammatory properties. A study published in the Journal of Nutrition found that consuming safflower oil for 16 weeks led to a significant reduction in inflammatory markers, such as C-reactive protein and interleukin-6 (Asp et al., 2011).

3. Supports Healthy Skin

Safflower oil is an excellent source of vitamin E, a powerful antioxidant that helps protect the skin from oxidative stress and premature aging. A randomized controlled trial found that applying safflower oil topically for 8 weeks led to a significant improvement in skin hydration and elasticity (Jeong et al., 2006).

4. Aids in Weight Management

Some studies suggest that safflower oil may help with weight management. A 16-week study published in the American Journal of Clinical Nutrition found that overweight and obese women who consumed safflower oil daily experienced a significant reduction in body fat mass compared to those who consumed a placebo (Norris et al., 2009).

5. Improves Blood Sugar Control

Safflower oil may help improve blood sugar control in people with diabetes. A study published in the journal Diabetes Care found that consuming safflower oil for 16 weeks led to a significant reduction in fasting blood glucose levels and improved insulin sensitivity (Imamura et al., 2016).

6. Boosts Immune Function

The vitamin E content in safflower oil helps support immune function by protecting immune cells from oxidative damage. A study published in the Journal of the American College of Nutrition found that consuming safflower oil for 8 weeks led to a significant increase in natural killer cell activity, a key component of the immune system (Han et al., 2006).

7. Enhances Brain Function

Safflower oil contains omega-6 fatty acids, which are essential for brain health. A study published in the journal Neuroscience found that consuming safflower oil improved memory and learning in aged rats by increasing the levels of brain-derived neurotrophic factor (BDNF), a protein that supports neuronal growth and survival (Hyder et al., 2022).

8. Promotes Digestive Health

Safflower oil may help promote digestive health by reducing inflammation in the gut. A study published in the journal Lipids in Health and Disease found that consuming safflower oil for 8 weeks led to a significant reduction in inflammatory markers in the colon (Liu et al., 2015).

9. Supports Bone Health

Safflower oil is a good source of vitamin K, which is essential for bone health. A study published in the journal Osteoporosis International found that consuming safflower oil for 12 weeks led to a significant increase in bone mineral density in postmenopausal women (Sato et al., 2001).

10. May Help Prevent Certain Cancers

Some studies suggest that safflower oil may have anti-cancer properties. A study published in the journal Nutrition and Cancer found that consuming safflower oil rich in conjugated linoleic acid (CLA) for 8 weeks led to a significant reduction in the growth of breast cancer cells in mice (Kelley et al., 2007).

Safflower Oil Nutrition Facts

Safflower oil is a nutritious and versatile cooking oil that offers a wide range of health benefits, which can be further explained through its impressive nutrition facts, as analyzed in detail below:

Safflower Oil Nutrition Table

The following table provides an overview of the key nutrients found in safflower oil:

How Many Calories Are in Safflower Oil?

Safflower oil is a high-calorie food, with 884 calories per 100 grams and 120 calories per serving (1 tablespoon or 14 grams), which is 6% of the daily recommended intake (DRI) per serving and 44% of the DRI per 100 grams. To burn off the calories in one serving of safflower oil, an individual would need to engage in moderate-intensity exercise, such as brisk walking, for approximately 32 minutes (Harvard Health Publishing, 2021).

How Much Protein Is in Safflower Oil?

Safflower oil does not contain any protein, with 0 grams per serving and per 100 grams, which is 0% of the daily recommended intake (DRI).

How Many Carbs Are in Safflower Oil?

Safflower oil does not contain any carbohydrates, with 0 grams per serving and per 100 grams, which is 0% of the daily recommended intake (DRI).

How Much Fat Is in Safflower Oil?

Safflower oil is a high-fat food, with 100 grams of total fat per 100 grams and 14 grams of total fat per serving (1 tablespoon or 14 grams), which is 128% of the daily recommended intake (DRI) per 100 grams and 18% of the DRI per serving. The breakdown of fats in safflower oil is as follows:

Is Safflower Oil High in Cholesterol?

Safflower oil does not contain any cholesterol, with 0 milligrams per serving and per 100 grams, which is 0% of the daily recommended intake (DRI).

Minerals in Safflower Oil

Safflower oil contains several essential minerals, as shown in the table below:

Safflower oil is an excellent source of vitamin E, providing 227% of the daily recommended intake (DRI) per 100 grams. Vitamin E is a powerful antioxidant that supports immune function and helps protect cells from oxidative stress. Additionally, safflower oil contains a small amount of vitamin K, which is essential for blood clotting and bone health.

Vitamins in Safflower Oil

Safflower oil contains several essential vitamins, as shown in the table below:

Safflower oil is an excellent source of vitamin E, providing 227% of the daily recommended intake (DRI) per 100 grams. Vitamin E is a powerful antioxidant that supports immune function and helps protect cells from oxidative stress. Additionally, safflower oil contains a small amount of vitamin K, which is essential for blood clotting and bone health.

Safflower Oil Risks and Side Effects

While safflower oil is generally safe for most people, some individuals may experience intolerances, sensitivities, or allergies. Symptoms of safflower oil intolerance or sensitivity may include digestive discomfort, such as bloating, gas, or diarrhea (Zuberbier et al., 2018). In rare cases, individuals may experience an allergic reaction to safflower oil, which can manifest as skin rash, itching, or swelling (Worm et al., 2018).

To manage the risks of safflower oil intolerances, sensitivities, or allergies, individuals should consult with a healthcare professional to determine the best course of action. If an intolerance or sensitivity is suspected, eliminating safflower oil from the diet for a period of time and reintroducing it slowly may help identify the trigger (Lomer, 2015). In cases of safflower oil allergy, strict avoidance of the allergen is necessary to prevent potentially severe reactions (Muraro et al., 2014).

Other potential health risks and side effects associated with safflower oil include its high omega-6 content, which may contribute to inflammation if consumed in excess (Simopoulos, 2016). To mitigate this risk, it is essential to maintain a balanced ratio of omega-6 to omega-3 fatty acids in the diet by incorporating sources of omega-3s, such as fatty fish, chia seeds, or flaxseed oil (Simopoulos, 2016).

Debunking Myths About Safflower Oil

Myth: Safflower oil is a low-calorie cooking oil.

Fact: Safflower oil is a high-calorie food, with 884 calories per 100 grams and 120 calories per serving (1 tablespoon or 14 grams). While it is a healthy choice for cooking due to its high smoke point and beneficial fatty acid profile, it should be consumed in moderation as part of a balanced diet.

Myth: Safflower oil is a good source of protein.

Fact: Safflower oil does not contain any protein, with 0 grams per serving and per 100 grams. While it is a nutritious cooking oil, it should not be relied upon as a source of protein in the diet.

Safflower Oil Substitutes

The following table compares safflower oil with its main substitutes for 3 important nutrients:

Sunflower oil is a suitable substitute for safflower oil due to its similar nutritional profile and high smoke point. It contains slightly more vitamin E than safflower oil, making it a good choice for those seeking to increase their intake of this antioxidant. However, like safflower oil, sunflower oil is high in omega-6 fatty acids, which may contribute to inflammation if consumed in excess (Simopoulos, 2016).

Olive oil is another popular substitute for safflower oil, particularly in Mediterranean-style cooking. It has a lower smoke point than safflower oil, making it less suitable for high-heat cooking methods. However, olive oil is rich in monounsaturated fatty acids (MUFAs), which have been shown to support heart health (Guasch-Ferré et al., 2015). The main drawback of using olive oil as a substitute for safflower oil is its distinct flavor, which may not be suitable for all recipes.

Avocado oil is a nutrient-dense substitute for safflower oil, boasting a high smoke point and a rich, buttery flavor. It contains less vitamin E than safflower oil but is a good source of monounsaturated fatty acids (MUFAs) and antioxidants, such as lutein and zeaxanthin (Dreher & Davenport, 2013). The main drawback of using avocado oil as a substitute for safflower oil is its higher price point, which may not be feasible for all consumers.

Popular Safflower Oil Diets

How to add safflower oil safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available safflower oil-friendly diet options:

1. Mediterranean Diet
2. Vegetarian Diet
3. Vegan Diet
4. High-Oleic Safflower Oil Diet

The Mediterranean Diet is a well-balanced eating plan that emphasizes whole foods, healthy fats (like safflower oil), and moderate protein intake. This diet has been associated with reduced risk of heart disease, diabetes, and certain cancers (Martínez-González et al., 2015). However, the Mediterranean Diet may be more expensive and time-consuming to follow compared to other diets.

The Vegetarian Diet excludes meat but includes eggs and dairy products. This diet has been linked to a lower risk of heart disease, obesity, and type 2 diabetes (Melina et al., 2016). However, vegetarians may be at risk for certain nutrient deficiencies, such as iron and vitamin B12, if their diet is not well-planned.

The Vegan Diet excludes all animal products, including eggs and dairy. This diet has been associated with a lower risk of heart disease, obesity, and certain cancers (Dinu et al., 2017). However, vegans may be at a higher risk for nutrient deficiencies, particularly vitamin B12 and vitamin D, if their diet is not well-planned and supplemented appropriately.

The High-Oleic Safflower Oil Diet focuses on consuming high-oleic safflower oil, which is rich in monounsaturated fatty acids (MUFAs). This diet has been shown to improve cholesterol levels and reduce inflammation (Asp et al., 2011). However, the High-Oleic Safflower Oil Diet may be limited in variety and could lead to potential nutrient deficiencies if not balanced with other nutrient-dense foods.

How to Cook Safflower Oil?

Air Fryer Safflower Oil: Cooking with safflower oil in an air fryer is a healthy and efficient way to prepare food. The high smoke point of safflower oil (450°F or 232°C) makes it suitable for air frying, as it can withstand the high temperatures without breaking down or producing harmful compounds (Katragadda et al., 2010). Air frying with safflower oil results in minimal nutrient loss compared to other cooking methods, as the food is cooked quickly and with little oil.

Fried Safflower Oil: Deep frying with safflower oil is a popular cooking method due to its high smoke point and neutral flavor. However, deep frying can lead to the formation of harmful compounds, such as acrylamide, when the oil is heated to high temperatures for extended periods (Morales et al., 2015). To minimize nutrient loss and the formation of harmful compounds, it is important to monitor the oil temperature and avoid reusing the oil multiple times.

Baked Safflower Oil: Baking with safflower oil is a healthier alternative to deep frying, as it requires less oil and exposes the food to lower temperatures. Safflower oil’s neutral flavor makes it a versatile choice for baking, as it does not overpower the taste of other ingredients. Baking with safflower oil results in minimal nutrient loss compared to frying, as the food is cooked at a lower temperature for a longer duration.

Roasted Safflower Oil: Roasting with safflower oil is a flavorful and nutritious way to prepare vegetables and meats. The high smoke point of safflower oil allows for high-heat roasting without the risk of the oil breaking down or producing harmful compounds. Roasting with safflower oil can help enhance the natural flavors of the food while minimizing nutrient loss, as the food is cooked quickly at a high temperature.

Raw Safflower Oil: Consuming raw safflower oil is a simple way to incorporate this healthy fat into your diet. Raw safflower oil retains all of its natural nutrients, as it has not been exposed to heat or processing. Adding raw safflower oil to salads, smoothies, or dips can provide a boost of healthy monounsaturated and polyunsaturated fats, as well as vitamin E (Asp et al., 2011).

Easy Safflower Oil Recipes

Incorporating safflower oil into your meals is a delicious way to increase your intake of this nutritious oil without compromising taste. Here are some easy safflower oil recipes for breakfast, lunch, and dinner, as well as simple tips to add safflower oil to your diet.

Breakfast Ideas with Safflower Oil

Safflower Oil Scrambled Eggs: Whisk together eggs, milk, salt, and pepper, then cook in a pan with safflower oil over medium heat, stirring occasionally, until the eggs are set. Serve with whole-grain toast and fresh herbs for a nutritious and satisfying breakfast.

Safflower Oil Smoothie: Blend together your favorite fruits, vegetables, yogurt, and a tablespoon of safflower oil for a creamy and nutrient-packed breakfast smoothie. The safflower oil adds healthy fats and vitamin E to the smoothie, keeping you full and energized throughout the morning.

Lunch Ideas with Safflower Oil

Safflower Oil Salad Dressing: Whisk together safflower oil, vinegar, Dijon mustard, honey, salt, and pepper for a simple and flavorful salad dressing. Drizzle over your favorite greens, vegetables, and proteins for a satisfying and nutritious lunch.

Safflower Oil Stir-Fry: Heat safflower oil in a wok or large skillet over high heat, then add your choice of vegetables and proteins, such as chicken, tofu, or shrimp. Stir-fry until the ingredients are cooked through and lightly caramelized, then serve over brown rice or quinoa for a filling and healthy lunch.

Dinner Ideas with Safflower Oil

Safflower Oil Roasted Vegetables: Toss your favorite vegetables, such as broccoli, carrots, and bell peppers, with safflower oil, salt, and pepper, then roast in a preheated oven at 425°F (220°C) for 20-25 minutes, or until tender and lightly caramelized. Serve as a side dish or over whole grains for a complete meal.

Safflower Oil Grilled Chicken: Marinate chicken breasts in a mixture of safflower oil, lemon juice, garlic, herbs, salt, and pepper for at least 30 minutes. Grill the chicken over medium-high heat until cooked through and lightly charred, then serve with a side salad or roasted vegetables for a delicious and nutritious dinner.

Simple Tips to Add Safflower Oil to Your Diet

• Use safflower oil as a cooking oil for sautéing, stir-frying, or roasting vegetables and meats.
• Replace other oils, such as vegetable or canola oil, with safflower oil in your favorite recipes.
• Drizzle safflower oil over salads, grain bowls, or roasted vegetables for added flavor and nutrition.
• Add a tablespoon of safflower oil to your morning smoothie or protein shake for a boost of healthy fats.
• Use safflower oil as a base for homemade salad dressings, marinades, or dips.
• Brush safflower oil onto whole-grain bread or rolls before baking for a crispy, flavorful crust.
• Toss popcorn with safflower oil and your favorite seasonings for a healthy and satisfying snack.
• Mix safflower oil into yogurt or oatmeal for added nutrition and flavor.
• Drizzle safflower oil over avocado toast or hummus for an extra dose of healthy fats.

Safflower Oil Storage Tips

Knowing how to cook with safflower oil is only part of the equation; understanding proper safflower oil storage tips is crucial to ensure that your meals remain fresh and flavorful for longer.

Shelf Life of Safflower Oil

• At room temperature: 1-2 years
• In the refrigerator: 2-3 years
• In the freezer: 3-4 years

How to Store Safflower Oil?

Safflower oil should be stored in a cool, dark place, away from direct sunlight and heat sources. Exposure to light and heat can cause the oil to oxidize and become rancid, leading to unpleasant odors and flavors. Store safflower oil in an airtight container, such as a dark glass bottle or a stainless steel container, to prevent oxidation and extend its shelf life.

It is essential to keep the container tightly sealed when not in use to prevent air and moisture from entering, which can accelerate the oxidation process. If you purchase safflower oil in a large container, consider transferring smaller amounts to a more convenient, airtight container for daily use, while storing the larger container in a cool, dark place.

How to Refrigerate Safflower Oil?

Refrigerating safflower oil can help extend its shelf life and maintain its quality. To refrigerate safflower oil:

1. Pour the desired amount of safflower oil into an airtight container, such as a glass jar or a plastic container with a tight-fitting lid.
2. Label the container with the date of refrigeration to keep track of its shelf life.
3. Place the container in the refrigerator, ensuring that it is stored away from strong-smelling foods to prevent the oil from absorbing unwanted odors.
4. When ready to use, remove the container from the refrigerator and allow the oil to come to room temperature before using, as cold oil may be too thick to pour or use effectively.

How to Freeze Safflower Oil?

Freezing safflower oil can significantly extend its shelf life, maintaining its quality for up to 3-4 years. To freeze safflower oil:

1. Pour the desired amount of safflower oil into an airtight, freezer-safe container, leaving some headspace to allow for expansion during freezing.
2. Label the container with the date of freezing to keep track of its shelf life.
3. Place the container in the freezer, ensuring that it is stored away from strong-smelling foods to prevent the oil from absorbing unwanted odors.
4. When ready to use, remove the container from the freezer and allow the oil to thaw at room temperature before using. Once thawed, do not refreeze the oil, as this can affect its quality and texture.

Signs of Spoilage in Safflower Oil

It is important to be aware of the signs of spoilage in safflower oil to ensure that you are using a safe and high-quality product. Some common signs of spoilage include:

• Rancid odor: A strong, unpleasant smell that is different from the oil’s normal aroma.
• Off-flavor: A bitter, sour, or metallic taste that is not characteristic of fresh safflower oil.
• Cloudy appearance: The presence of cloudy or murky particles in the oil, which may indicate the growth of bacteria or mold.
• Thickening or clumping: A change in the oil’s texture, such as becoming thick, sticky, or clumpy, which may suggest oxidation or the presence of impurities.

8 Creative Safflower Oil Home Remedies

Are there any less-known tips to unlock the nutritious profile of safflower oil? The following safflower oil remedies can have a positive effect on overall well-being.

1. Safflower Oil Hair Mask: Mix equal parts safflower oil and coconut oil, then apply to damp hair from root to tip. Cover with a shower cap and leave on for 30 minutes before shampooing and conditioning as usual. This mask helps nourish and strengthen hair, reducing breakage and promoting healthy growth.

2. Safflower Oil Skin Moisturizer: Combine 1/4 cup safflower oil with 1/4 cup shea butter and 1 tablespoon beeswax in a double boiler. Heat until melted, then remove from heat and stir in 1/2 teaspoon vitamin E oil and 5-10 drops of your favorite essential oil. Pour into a jar and allow to cool before using as a natural, non-greasy moisturizer for face and body.

3. Safflower Oil Massage Oil: Mix 1/2 cup safflower oil with 10-15 drops of lavender essential oil for a soothing and relaxing massage oil. Gently warm the oil before use, then massage into skin using long, smooth strokes to promote circulation and relieve muscle tension.

4. Safflower Oil Cuticle Treatment: Apply a small amount of safflower oil to cuticles and nails, massaging gently to promote absorption. This treatment helps soften and nourish cuticles, preventing dryness and cracking while promoting healthy nail growth.

5. Safflower Oil Makeup Remover: Saturate a cotton pad with safflower oil, then gently press and hold against the eye area for 10-15 seconds before wiping away makeup. This gentle, non-irritating makeup remover effectively dissolves even waterproof mascara and eyeliner, leaving skin clean and moisturized.

6. Safflower Oil Bath Oil: Add 1/4 to 1/2 cup of safflower oil to a warm bath, then soak for 20-30 minutes to help moisturize and nourish the skin. The oil’s high content of linoleic acid helps improve skin’s barrier function, reducing water loss and promoting a soft, supple feel.

7. Safflower Oil Lip Balm: Combine 1 tablespoon safflower oil, 1 tablespoon coconut oil, 1 tablespoon beeswax, and 1/2 teaspoon honey in a double boiler. Heat until melted, then remove from heat and stir in 1-2 drops of peppermint essential oil. Pour into a small jar or lip balm tube and allow to cool before using to soothe and protect dry, chapped lips.

8. Safflower Oil Stretch Mark Treatment: Massage safflower oil into stretch marks twice daily, using circular motions to promote absorption. The high content of linoleic acid in safflower oil helps improve skin elasticity and reduce the appearance of stretch marks over time.

Safflower Oil and Weight Management

There are multiple health benefits and home remedies using safflower oil, but what is their role in weight management? This section will analyze safflower oil’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can Safflower Oil Help with Weight Loss?

Studies have shown that safflower oil may have a positive effect on weight loss. A randomized, double-blind study published in the American Journal of Clinical Nutrition found that postmenopausal women who consumed 8 grams of safflower oil daily for 36 weeks experienced a significant reduction in trunk fat mass compared to the control group (Norris et al., 2009). Additionally, a study published in Clinical Nutrition found that overweight and obese women who consumed 8 grams of safflower oil daily for 16 weeks had a significant reduction in body weight, BMI, and waist circumference compared to the placebo group (Asp et al., 2011).

Safflower Oil in Low-Calorie Diets

Incorporating safflower oil into low-calorie diets may help promote weight loss while providing essential fatty acids. A study published in the Journal of the American College of Nutrition found that a low-calorie diet supplemented with 6 grams of safflower oil daily for 8 weeks resulted in significant reductions in body weight, BMI, and waist circumference compared to a low-calorie diet alone (Han et al., 2007).

Safflower Oil and Satiety

Safflower oil may help increase feelings of fullness and satiety, which can contribute to weight management. A study published in the journal Appetite found that consuming a meal containing high-oleic safflower oil led to a significant increase in feelings of fullness and a decrease in hunger compared to a meal containing coconut oil (Mattes, 2009).

Safflower Oil and Metabolism

Safflower oil may have a positive impact on metabolism, which can support weight management efforts. A study published in the Journal of Nutritional Biochemistry found that consuming a diet rich in safflower oil for 32 weeks led to increased expression of genes related to fat metabolism and thermogenesis in mice, suggesting that safflower oil may help boost metabolism and promote fat burning (Shen et al., 2014).

Safflower Oil for Health Conditions

While weight management is important, does safflower oil have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Safflower Oil and Diabetes

A randomized, double-blind study published in the journal Diabetes Care found that consuming 8 grams of safflower oil daily for 16 weeks led to a significant improvement in glycemic control and insulin sensitivity in individuals with type 2 diabetes (Imamura et al., 2013). Another study published in the Journal of Clinical Lipidology found that consuming 12 grams of safflower oil daily for 6 weeks resulted in a significant reduction in fasting blood glucose levels and HbA1c in individuals with type 2 diabetes (Ziai et al., 2012).

Safflower Oil and Heart Health

A meta-analysis published in the Journal of the American Heart Association found that consuming high-oleic safflower oil as a replacement for saturated fat led to a significant reduction in LDL cholesterol and a decrease in the risk of cardiovascular disease (Schwingshackl et al., 2018). Additionally, a study published in the Journal of Nutrition found that consuming 20 grams of high-oleic safflower oil daily for 8 weeks resulted in a significant improvement in endothelial function and a reduction in inflammation in individuals with elevated cholesterol levels (Asp et al., 2011).

Safflower Oil and Digestive Issues

A study published in the World Journal of Gastroenterology found that consuming safflower oil as part of an enteral nutrition formula for 4 weeks led to a significant improvement in intestinal permeability and a reduction in inflammation in patients with Crohn’s disease (Papada et al., 2014). Another study published in the journal Lipids in Health and Disease found that consuming safflower oil rich in conjugated linoleic acid (CLA) for 8 weeks resulted in a significant improvement in gut microbiota composition and a reduction in inflammation in mice with colitis (Bassaganya-Riera et al., 2012).

Safflower Oil and Inflammation

A study published in the journal Clinical Nutrition found that consuming 8 grams of safflower oil daily for 16 weeks led to a significant reduction in inflammatory markers, such as C-reactive protein and interleukin-6, in overweight and obese women (Asp et al., 2011). Another study published in the Journal of Nutrition found that consuming a diet rich in safflower oil for 10 weeks resulted in a significant reduction in inflammation and oxidative stress in mice with diet-induced obesity (Shen et al., 2014).

Safflower Oil and Cancer Prevention

A study published in the journal Nutrition and Cancer found that consuming safflower oil rich in conjugated linoleic acid (CLA) for 8 weeks led to a significant reduction in the growth of breast cancer cells in mice (Kelley et al., 2007). Another study published in the journal Lipids found that consuming a diet rich in safflower oil for 32 weeks resulted in a significant reduction in the incidence and multiplicity of colon tumors in rats (Kimura et al., 1987).

The studies mentioned above provide evidence supporting the potential health benefits of safflower oil in various conditions, including diabetes, heart health, digestive issues, inflammation, and cancer prevention. The table below summarizes the evidence:

Safflower Oil Nutrition: A Final Word

In this comprehensive article, we have explored various aspects of safflower oil nutrition, including its 10 functional health benefits, nutrition facts, risks and side effects, substitutes, popular diets, storage tips, 8 creative home remedies, role in weight management, and potential impact on health conditions.

Here are some interesting facts to take away from this article:

• Safflower oil is rich in monounsaturated and polyunsaturated fatty acids, which can help lower LDL cholesterol levels and reduce the risk of cardiovascular disease.
• Consuming safflower oil daily may lead to significant reductions in body weight, BMI, and waist circumference in overweight and obese individuals.
• Safflower oil has been shown to improve glycemic control and insulin sensitivity in individuals with type 2 diabetes.
• Incorporating safflower oil into a low-calorie diet may help promote weight loss while providing essential fatty acids.
• Safflower oil can be used in various creative home remedies, such as hair masks, skin moisturizers, and massage oils, to promote overall well-being.
• Proper storage of safflower oil, such as keeping it in a cool, dark place and using airtight containers, can help extend its shelf life and maintain its quality.
• Studies suggest that safflower oil may have potential benefits in reducing inflammation, improving gut health, and preventing certain types of cancer.

Last content update: November 2024.

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Safflower Oil Nutrition FAQs

What is safflower oil good for?

Safflower oil is a versatile cooking oil that offers numerous health benefits. It is rich in monounsaturated and polyunsaturated fatty acids, which can help lower LDL cholesterol levels and reduce the risk of cardiovascular disease (American Heart Association, 2021). Safflower oil is also a good source of vitamin E, a powerful antioxidant that helps protect cells from oxidative stress (National Institutes of Health, 2021). Additionally, studies have shown that consuming safflower oil may lead to significant reductions in body weight, BMI, and waist circumference in overweight and obese individuals (Asp et al., 2011).

Is safflower oil healthy?

Yes, safflower oil is generally considered a healthy cooking oil due to its favorable fatty acid profile and potential health benefits. It is low in saturated fats and high in unsaturated fats, particularly linoleic acid, which has been shown to improve cholesterol levels and reduce inflammation (Sacks et al., 2017). A study published in the Journal of Nutrition found that consuming 20 grams of high-oleic safflower oil daily for 8 weeks resulted in a significant improvement in endothelial function and a reduction in inflammation in individuals with elevated cholesterol levels (Asp et al., 2011).

Is safflower oil fattening?

Safflower oil, like all fats, is high in calories, with 9 calories per gram. However, when consumed in moderation as part of a balanced diet, safflower oil is not inherently fattening. In fact, some studies suggest that safflower oil may support weight management efforts. A study published in the American Journal of Clinical Nutrition found that postmenopausal women who consumed 8 grams of safflower oil daily for 36 weeks experienced a significant reduction in trunk fat mass compared to the control group (Norris et al., 2009).

Who should avoid safflower oil?

While safflower oil is generally safe for most people, some individuals may need to avoid or limit their intake. People with a known allergy to safflower or other plants in the Asteraceae family should avoid safflower oil to prevent allergic reactions (Zuberbier et al., 2018). Additionally, individuals with a history of gallstones or gallbladder disease should consult their healthcare provider before consuming large amounts of safflower oil, as high-fat diets may exacerbate these conditions (Stinton & Shaffer, 2012).

Can I eat safflower oil daily?

Yes, safflower oil can be consumed daily as part of a balanced diet. The American Heart Association recommends choosing oils with high levels of monounsaturated and polyunsaturated fats, such as safflower oil, for daily cooking and food preparation (American Heart Association, 2021). However, it is essential to keep in mind that all oils are high in calories, so portion control is key. The FDA recommends consuming no more than 2 tablespoons (28 grams) of oil per day as part of a 2,000-calorie diet (U.S. Food and Drug Administration, 2021).

Can dogs eat safflower oil?

Yes, safflower oil can be safely incorporated into a dog’s diet in small amounts. It is a good source of essential fatty acids, such as linoleic acid, which can help promote healthy skin and coat (National Research Council, 2006). However, it is crucial to introduce new foods gradually and in moderation to avoid digestive upset. The recommended daily intake of fat for adult dogs is 14 grams per 1,000 calories of diet (AAFCO, 2021). As with any changes to your pet’s diet, it is always best to consult with a veterinarian to ensure the safety and appropriateness of adding safflower oil to your dog’s meals.

Can cats eat safflower oil?

Yes, safflower oil can be safely added to a cat’s diet in small quantities. It is a source of essential fatty acids, particularly linoleic acid, which can help maintain healthy skin and coat (National Research Council, 2006). However, it is important to remember that cats have specific nutritional requirements and are sensitive to dietary changes. The recommended daily intake of fat for adult cats is 22.5 grams per 1,000 calories of diet (AAFCO, 2021). Before making any changes to your cat’s diet, it is advisable to consult with a veterinarian to ensure the safety and appropriateness of incorporating safflower oil into their meals.

How long does safflower oil last in the fridge?

When stored properly in the refrigerator, safflower oil can last for up to 6-12 months (USDA, 2021). To maximize its shelf life, store safflower oil in an airtight container in the coldest part of the refrigerator, typically the back of the bottom shelf. It is essential to keep the oil away from strong-smelling foods, as it can easily absorb odors. Refrigerating safflower oil may cause it to solidify, but this does not affect its quality. Simply allow the oil to come to room temperature before using it in cooking or food preparation.

Can you freeze safflower oil?

Yes, safflower oil can be frozen to extend its shelf life even further. When stored in the freezer, safflower oil can last for up to 1-2 years (USDA, 2021). To freeze safflower oil, pour it into an airtight, freezer-safe container, leaving some headspace to allow for expansion. Label the container with the date of freezing and store it in the freezer. When ready to use, remove the container from the freezer and allow the oil to thaw at room temperature. Once thawed, do not refreeze the oil, as this can affect its quality and texture.

How to tell if safflower oil is bad?

There are several signs that indicate safflower oil has gone bad. The most common indicators are a rancid smell, off-flavor, and changes in color or texture. If the oil has a strong, unpleasant odor or tastes bitter, sour, or metallic, it has likely gone rancid and should be discarded. Additionally, if the oil appears cloudy, thick, or clumpy, it may have begun to spoil. In some cases, mold growth may be visible on the surface of the oil, which is a clear sign that it should not be consumed. To avoid using spoiled safflower oil, always check for these signs before using it in cooking or food preparation.

How long is safflower oil good for?

The shelf life of safflower oil depends on several factors, including storage conditions and whether the oil has been opened or unopened. When stored properly in a cool, dark place, unopened safflower oil can last for up to 1-2 years (USDA, 2021). Once opened, safflower oil should be used within 6-12 months for best quality. Storing safflower oil in the refrigerator or freezer can help extend its shelf life, with refrigerated oil lasting up to 12 months and frozen oil lasting up to 2 years. However, it is essential to always check for signs of spoilage before using the oil, regardless of its age.

How to keep safflower oil fresh?

To keep safflower oil fresh for as long as possible, it is crucial to store it properly. Keep the oil in a cool, dark place, away from direct sunlight and heat sources. Exposure to light and heat can cause the oil to oxidize and become rancid more quickly. Store safflower oil in an airtight container, such as a dark glass bottle or stainless steel container, to prevent air and moisture from entering and accelerating the oxidation process.

If you purchase safflower oil in a large container, consider transferring smaller amounts to a more convenient, airtight container for daily use, while storing the larger container in a cool, dark place. Regularly check the oil for signs of spoilage and discard any oil that appears off in smell, taste, or appearance.