Health Benefits of Safflower Oil

Safflower oil, or Carthamus tinctorius, is a seed oil made from the safflower plant. Native to certain parts of Asia and Africa, safflower oil is commonly used in cooking but can also be used topically and may contain medicinal properties.

As a solid source of unsaturated fatty acids, research shows that safflower oil may offer numerous health benefits—from supporting cholesterol and blood sugar levels to decreasing inflammation.

1. Helps Balance Cholesterol

Research shows that safflower oil can positively impact cholesterol levels, which can help reduce the risk of heart disease. A large research review found that using safflower oil lowers total cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels.

Another study found improved cholesterol levels after four months of daily consumption in older women with diabetes. The women in the study consumed about 10% of their daily calories through safflower oil.

Experts theorize that these benefits are linked to safflower oil's rich unsaturated fat content. Consuming plant-based foods high in unsaturated fats (like olive oil and nuts) instead of saturated fats (like palm oil) may lower the risk of heart disease and other chronic illnesses.

2. Improves Blood Sugar Levels

The unsaturated fats in safflower oil may also be beneficial for controlling blood sugar, particularly in people with diabetes.

Initial research has highlighted the potential benefits of including a healthy amount of unsaturated fats in your diet. It may help improve blood sugar levels, insulin resistance (where the body isn't responsive to insulin), and insulin secretion (the production of the insulin hormone). These are all factors related to diabetes.

One study found that taking 8 grams of safflower oil daily for 16 weeks improved blood sugar and reduced inflammation. Participants were all post-menopausal women with type 2 diabetes and obesity. More research on other groups would be needed to recommend safflower oil broadly for this benefit.

3. Combats Inflammation and Damage

Safflower oil's anti-inflammatory properties may be helpful in a few ways. Some early research shows that safflower oil may reduce inflammation in the body—and likely has antifungal, antimicrobial, and potential analgesic (pain-relieving) effects. Most of this research has been on in vitro cells or rodents, so more human research is needed.

These factors can help protect against infections and help with the wound-healing process. This could be particularly helpful for inflammatory skin conditions.

Safflower oil's natural vitamin E and flavonoid content also make it rich in protective antioxidants. This could defend against damage from ultraviolet (UV) radiation exposure and promote anti-aging effects.

Additional studies are needed to determine if safflower oil is an option for managing skin inflammation, damage, and infection.

4. May Support Eye Health

Like other oils, safflower oil's high vitamin E content may support some aspects of eye health.

Research suggests that 20 milligrams of vitamin E daily may help substantially reduce the risk of age-related macular degeneration—a common cause of vision loss in adults. A serving of safflower oil may help hit this mark.

Nutrition of Safflower Oil

As a processed oil, safflower oil isn't high in most nutrients—but it is a good source of vitamin E. A tablespoon serving (roughly 13.6 grams) of safflower oil contains:

• Calories: 120
• Fat: 13.6 grams (g)
• Saturated Fat: 1.02 g
• Monounsaturated Fat: 10.2 g
• Polyunsaturated Fat: 1.74 g
• Sodium: 0 g
• Carbohydrates: 0 g
• Fiber: 0 g
• Protein: 0 g
• Vitamin E: 4.64 milligrams (mg), or around 30% of the Daily Value (DV)

Like all plant oils, safflower oil is free of cholesterol, sugar, and sodium—making it a solid cooking oil option for people looking to limit those ingredients. Because safflower oil tends to be higher in calories, it should be used in moderation.

Cold-pressed safflower oil has more polyphenols because it's made using low heat and no chemicals. This process retains the natural antioxidants that are often lost in high-heat processing. Polyphenols can help protect the body, offering benefits like reducing inflammation and supporting heart health.

Risks of Safflower Oil

While safflower oil should be safe for most healthy adults, there are a few potential risks for certain groups of people. Check with a healthcare provider before consuming or applying safflower oil if you have a history of seed or nut allergies, as it's possible to experience allergic symptoms with a similar exposure.

Severe allergic reactions can lead to anaphylaxis, which is a severe and potentially life-threatening situation if not treated. Signs of an allergic reaction that can require immediate medical attention include:

• Hives
• Wheezing
• Vomiting
• Stomach pain
• Difficulty swallowing
• Shortness of breath
• Swollen tongue
• Dizziness

More evidence is needed, but initial findings suggest that safflower oil may impact blood sugar levels and the blood clotting process. People taking related medications may want to be cautious about safflower oil consumption.

Tips for Consuming Safflower Oil

Including moderate amounts of unsaturated fatty acid foods like safflower oil into your diet—especially in place of saturated and trans fats—can benefit your health. Safflower oil contains both monounsaturated and polyunsaturated fats.

It also has a high smoke point, which makes it an option for frying. Here are some other ways you can incorporate safflower oil into your meal routine:

• Use safflower oil instead of butter for cooking
• Try safflower oil in salad dressings, sauces, or marinades, as the neutral taste won't overpower other ingredients
• Incorporate safflower oil as you sauté or stir-fry different dishes
  

Other Uses for Safflower Oil

If applied topically, safflower oil may benefit overall skin health and moisture levels. Safflower oil's high fatty acid content—a roughly 70% concentration of linoleic acids—can help improve the skin's natural barrier and facilitate moisture absorption.

Before using a safflower oil skin product, first ensure you're not allergic. You can do so with a healthcare provider's diagnosis or by self-testing a small amount of product on a patch of skin. You're likely okay if you don't notice any reaction (like itchiness, swelling, or discoloration).

If safflower oil is safe for you, you can then follow any other product instructions on the label.

A Quick Review

Safflower oil is a heart-healthy cooking oil that may also be used topically. Rich in unsaturated fatty acids, research shows that consuming safflower oil in moderation may improve cholesterol levels, control blood sugar, and provide anti-inflammatory support. More scientific evidence is needed to back up the potential benefits.