Guide
Which fatty acids are good for you - and which you should avoid
by Anna Sandner
For the most part, sunflower oil is healthy, there’s just one catch…
19/5/2025
Translation: Elicia Payne
Sunflower oil is unbeatable as a source of vitamin E. But, its high omega-6 content comes with its own risks. Here, I’ll explain why it matters to find the right balance of cooking oils and the best way to incorporate sunflower oil.
Did you know that almost 1 in 2 households uses sunflower oil? After rapeseed oil, it’s the second most common cooking oil in German kitchens. It’s considered an all-rounder: lots of vitamin E, lots of unsaturated fatty acids – sounds like a real health booster, doesn’t it? But as is so often the case, there’s a catch.
Why the ratio of omega-3 to omega-6 is so important
Let’s take a look at the fatty acid composition first. Here’s what’s hiding in sunflower oil:
- Polyunsaturated fatty acids: approx. 65% (mainly linoleic acid, an omega-6 fatty acid)
- Monounsaturated fatty acids: approx. 27 %
- Saturated fatty acids: approx. 8 %
The good news is this composition’s beneficial for your cholesterol level. This is because polyunsaturated fatty acids can lower LDL cholesterol (the «bad cholesterol») and therefore reduce risk of cardiovascular disease (paper in German).
There’s just one problem. Sunflower oil contains a lot of linoleic acid (omega-6), but hardly any omega-3. Ideally, the ratio of omega-3 to omega-6 fatty acids should be balanced, as both fatty acids fulfil important but opposing functions in the body. Large quantities of omega-6 fatty acids tend to stimulate inflammatory processes, while omega-3 fatty acids prevent them. For this reason, nutrition science experts recommend a ratio of no more than 1:5 (omega-3 to omega-6); the ideal value would be between 1:1 and 1:4 (page in German). In the Western diet, however, this value is often between 1:10 and 1:20, because many processed foods are rich in omega-6. Plus, omega-3 sources such as fatty fish or linseed oil are rarely included in the diet.
The conclusion? You should only use sunflower oil in moderation. The more processed food you consume (which often contains a lot of sunflower oil), the more omega-6 you’re already taking in anyway. For a good fatty acid balance, you should consider oils with a more favourable omega-6 to omega-3 ratio, such as rapeseed oil, linseed oil or walnut oil. This way you can reduce the risk of inflammation-related diseases.
Protection against oxidative stress: sunflower oil is a vitamin E bomb
However, with up to 62,200 µg per 100 g, sunflower oil is one of the top suppliers of vitamin E. Just one tablespoon (10 g) covers almost half of an adult’s daily requirement. The benefits?
Vitamin E…
… protects your cells from oxidative stress.
… strengthens your immune system.
… has an anti-inflammatory effect.
… keeps skin and cells young for longer.
Sunflower oil contains significantly more vitamin E than rapeseed oil or olive oil – a real advantage if you want to get your full intake.
Ranking all three oils
«Variety is the key to a balanced diet» – just as in many areas of life, the same applies to cooking oils. Every oil has its own special benefits and the right blend makes all the difference.
- Olive oil is particularly suitable for Mediterranean cuisine and scores highly with oleic acid. A monounsaturated fatty acid that protects the heart and has a positive effect on cholesterol levels.
- Rapeseed oil offers the most balanced fatty acid pattern and many vitamins.
- Sunflower oil is ideal for covering the vitamin E requirement, but should be combined with other oils due to its high omega-6 content.
In terms of omega-3 content, rapeseed oil is definitely ahead (the following aren’t exact values but relative proportions):
So, sunflower oil remains a classic – but it’s best to switch it out from time to time. Use different oils in your kitchen to maximise the benefits and bring variety to your plate as well as your fatty acid and vitamin balance.
Header image: Halil ibrahim mescioglu/Shutterstock
Anna Sandner
Senior Editor
Anna.Sandner@galaxus.deScience editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
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