7 Benefits of Safflower Oil — For Serving and properties


The benefits of safflower oil are gaining momentum and it has been used increasingly by people. Safflower is a native plant of the Middle East and is now cultivated throughout Europe and the United States. A deep root enables survival in drier climates. Sunflower is relative and has yellow or orange flowers, which were originally used as a dye for cosmetics and tissues, and are also used as a spice similar to saffron in flavoring various dishes. Currently, safflower cultivation is intended for the extraction of oil from its seeds. This oil is rich in unsaturated fats that are proven good for health. Safflower oil has gained notoriety and recently it has been used as a food supplement to present many health benefits.

Polyunsaturated oil: The polyunsaturated safflower oil rich in linoleic acid, also known as omega-6, a polyunsaturated fatty acid. It is more sensitive and should not be heated because the oxidation is susceptible and becomes rancid. It should be stored in cold places, preferably under refrigeration and protected from light. This is the type of safflower oil and found more commonly sold as a nutritional supplement. Safflower oil has the highest levels of linoleic acid among all vegetable oils available in the market.

The omega-6 is an essential fatty acid, ie, it is essential for the functioning of the human body but must be obtained from food sources because the body can not produce it.

The composition of fatty acids of an oil can be an indicator of their stability, physical properties and nutritional value. Safflower oil, in its poly-unsaturated version, is composed mostly of linoleic acid, about 82% of all the oil comprises omega-6. It also presents approximately 11% oleic acid (omega-9), 5% palmitic acid and small percentages of stearic and linolenic acid. The monounsaturated version has about 80% oleic acid, omega-9.

health properties: Studies have shown that eating a daily dose of safflower oil as a nutritional supplement can reduce inflammation, lower bad cholesterol and body fat, improve heart health, promote lean mass gains, and other benefits.

For be limited to fats, the amount of calories provided by safflower oil is relatively high oil 12g (equivalent to a tablespoon) provides 108 kcal. This value is equal to other oils and fats but proportionately very high when compared to other foods rich in nutrients such as carbohydrates and proteins, thus, their consumption should be moderate.

Safflower oil is still extremely rich in vitamin E, a potent antioxidant.

Although many studies are still in progress and scientific results are needed to confirm the benefits of safflower oil, it already shows great potential beneficial to health. Check out each

7 Major Benefits of Safflower Oil - For Serving and properties

Now we will see the main benefits of safflower oil for fitness and health:

1) Help in Weight Loss

Although no study to date consistently show that only safflower oil inclusion in the diet leads to weight loss, many factors contribute to it to be a great ally of your diet.

Safflower oil is rich in unsaturated fatty acids that have proven to be able to stimulate the burning of body fat. Contrary to what many people believe, consumption of fat is essential in diets for weight loss. The key is to consume good sources of fats, and in the correct amount, balancing all the macro and micronutrients. Too much fat deprivation slows the metabolism and affect the results of the diet. Therefore, consuming safflower oil sparingly as a substitute for other types of fats and following a diet with optimal energy distribution of fats, carbohydrates and proteins, can be a very effective way to speed up the metabolism, burning fat and consequently lose weight .

Furthermore, studies have shown that safflower oil is capable of increasing serotonin levels in the body. This neurotransmitter is closely relationship to mood, reducing anxiety and promoting wellness, conditions that help reduce appetite and calorie intake.

It has been also demonstrated that supplementation with safflower oil was able to lead to increased serum levels of adiponectin, a hormone secreted by adipose tissue that participate in the regulation of glucose and fatty acid catabolism. Its levels in the bloodstream are directly related to weight loss and low percentages of body fat in adults. Thus, this is a mechanism by which third safflower oil may aid in weight loss and improved body composition. The benefits of safflower oil for weight loss is what gave their newfound fame.

2) Fight Abdominal Fat

Weight gain is usually accompanied by increased abdominal fat, which becomes very dangerous when he's around the organs, being called visceral fat. Patients with high levels of visceral fat tend to stay in chronic inflammatory states, developing insulin resistance, and other symptoms called metabolic syndrome, a risk factor for heart disease, myocardial infarction and certain forms of cancer.

A study published by the University of Ohio, USA, in 2009, showed that supplementation with safflower oil by a group of postmenopausal women with type 2 diabetes, despite having no effects on weight and total fat percentage It led to a decrease in abdominal fat and lean mass gain. The hypothesis is that there is a rearrangement of the composition of adipose tissues distributed in the body.

Although more studies are needed to corroborate these results, involving even other population groups, safflower oil can also be an ally in the fight against the dreaded belly.

3) Reduce bad cholesterol and is good for the heart

Studies further conflict at this point, but evidence indicates that safflower oil also seems to have the ability to raise HDL levels, which is the good cholesterol, and reduce levels of LDL, the bad cholesterol.

Cholesterol levels are directly linked to susceptibility to cardiovascular diseases such as arteriosclerosis, myocardial infarction and stroke. The bad cholesterol can accumulate in the walls of blood vessels forming plaques that block blood flow, while the good cholesterol helps reduce the deposition of these cards. Thus, for improving blood lipid profile, safflower oil would be an excellent ally for heart health.

4) controls the levels of blood sugar

The same study conducted with postmenopausal women with type 2 diabetes in the United States demonstrated that daily supplementation for 36 weeks safflower oil 8g was able to reduce blood sugar levels in the voluntary blood and to increase its sensitivity to insulin.

Thus, safflower oil can be an aid in the control of blood sugar, helping people with diabetes control the disease or people without diabetes in its prevention.

Glucose levels in the blood are also extremely important for those who want to gain lean mass or lose fat, as it determines the release of insulin, which in turn is a hormone that promotes fat accumulation.

more conclusive studies are needed to investigate the influence of safflower oil that metabolic parameter.

5) Improves skin and hair

To be rich in linoleic acid, safflower oil is an excellent ally for the skin, improving the appearance, hydration and helping to reduce acne. By providing also vitamin E, it fights free radicals and with them the wrinkles, fine lines and other signs of aging, helping to keep the skin renewed and younger-looking.

Oil is non-comedogenic, ie, does not clog pores, so it is used in a series of cosmetic formulations and some experts recommend to their application directly to the skin mixed with a few drops of essential oils, or mixed with other moisturizing lotions.

It also improves the health of hair. Oleic acid is very beneficial to the scalp and hair roots, stimulating growth and leaving the stronger follicles.

Research has also demonstrated the safflower oil action in improving hydration and skin roughness in people suffering from follicular hyperkeratosis, a disease characterized by accumulation of keratin in the skin follicles. Patients took the oil for eight weeks. The action would be due to the provision of linoleic acid, essential for skin health, and vitamin E, as one of the causes of the disease can be a nutritional deficiency of this vitamin.

Among the benefits of safflower oil would still be the antibacterial properties, helping to combat acne.

6) Help the immune system 

Prostaglandins are synthesized from a derivative of linoleic acid and play a key role in our immune system, ensuring the biochemical signals that lead to the defense against invading microorganisms and other injuries.

Thus, safflower oil may improve our defense system for ensuring the supply of linoleic acid, essential for the production of prostaglandins and which can not be synthesized by human body. 

7) Natural Antioxidant

Safflower oil is a source of vitamin E, which is extremely beneficial because it is a potent antioxidant, protecting body cells against free radicals, both internally formed by cell metabolism and externally by UV exposure, pollutants, etc. This helps in health as a whole, combating premature aging and even protecting against various diseases.

The supplementation with safflower oil or its inclusion as a substitute for other oils in food helps to achieve the recommended daily intake of this vitamin.

Safflower oil is still another antioxidant composition, a compound derived serotonin, further increasing its effective against free radicals.


Despite all the benefits of safflower oil, care must be observed before starting their consumption, see which are:

  • Persons with blood coagulation disorders, bleeding disorders or gastrointestinal ulcers, or will undergo surgery should avoid the intake of safflower oil, since this has anticoagulant properties, "tuning" the blood.
  • Some people are allergic to the safflower plant family, which includes ragweed, daisy, carnation, chrysanthemum, among others, should also avoid consumption, as there is a risk of severe reactions.
  • Pregnant women should also avoid consuming safflower oil as there are uterine contractions and labor induction reports.
  • To confer a protective effect and nutritionally balanced to the body in relation to the fatty acids, there are recommendations of specialists that the ratio between the intake of omega-6 and omega-3 is 5: 1 to 10: 1. Safflower oil is rich in omega-6, so it is best to include in the diet also foods rich in omega-3 and fatty fish (salmon, tuna, trout, herring and mackerel), nuts, canola oil, flaxseed and green vegetables.
  • Safflower oil should be kept in the dark in sealed container under refrigeration, the lower contact the better to ensure that air will not be oxidized.
  • The usual recommended daily dose is 8 to 20 g per day, but the ideal is to adjust the amount to your diet and energy needs, according to age, sex, weight and goal.

additional references 

  1. Asp, Michelle L., et al. "Time-dependent effects of safflower oil to Improve glycemia, inflammation and blood lipids in obese, post-menopausal women with type 2 diabetes: a randomized, double-masked, crossover study." Clinical Nutrition 30.4 (2011): 443-449.
  2. Norris, Leigh E., et al. "Comparison of dietary conjugated linoleic acid with safflower oil on body composition in obese postmenopausal women with type 2 diabetes mellitus." The American Journal of Clinical Nutrition 90.3 (2009): 468-476.
  3. The dose of safflower oil each day might help keep heart disease at bay.

You already knew all these benefits of safflower oil for health and fitness? You want to use it in the kitchen, or as a supplement? Comment below!