The health benefits of Safflower oil are such that it helps in improving heart health, helps in preventing diabetes, provides skin care, provides hair care, helps to boost the immune system, helps in relieving PMS symptoms, improves blood circulation, acts as a laxative, helps in removing waste by sweating, helps in reducing pain, provides relief from respiratory trouble, helps in growth.
Two varieties of safflower oil are available: high-linoleic and high-oleic. High-linoleic safflower oil is rich in polyunsaturated fats, while high-oleic safflower oil contains more monounsaturated fats. Polyunsaturated safflower oil is good for unheated foods, such as vinaigrettes. Monounsaturated safflower oil is good for cooking at high temperatures.
India is currently the largest leading commercial producer of safflower oil worldwide, followed closely by California in the United States and Mexico. Western states such as North Dakota and South Dakota, Montana, Idaho, Colorado, Arizona and Nebraska also produce substantial amounts of safflower, but on a rather small scale.
1 oz. of Safflower oil has 147 calories, 1.59 g of water, 4.59 g of protein, 10.9 g of total fat and 9.72 g of carbohydrate. It also provides 55% of copper, 37.73% of tryptophan, 31.14% of total fat, 27.50% of Vitamin B1, 26.14% of phosphorus, 25.54% of vitamin B6, 24.83% of manganese, 23.81% of magnesium, 23.48% of valine, 22.86% of vitamin B5, 19.56% of isoleucine, 17.78% of histidine, 17.38% of iron, 13% of zinc, 11.53% of threonine and 11.25% of folate.
Safflower oil is known to have a very high content of omega-6 fatty acids, which is a beneficial type of fatty acid that human body needs. It contains linoleic acid. This acid can help to keep a healthy balance of cholesterol in the body, which decreases the chances of developing atherosclerosis, as well as the other health conditions, such as heart attacks and strokes.
The omega-6 fatty acid helps in managing blood sugar levels and thereby helps people who suffer from diabetes to keep their blood sugar under control. This can also prevent people from developing diabetes.
Safflower oil being rich in oleic acid is very beneficial for the scalp and hair. This increases blood circulation in the scalp, thereby stimulating hair growth and strength in the follicles. It can also help to keep the hair shiny and vibrant, so it often has cosmetic applications.
The high content of linoleic acid in safflower oil makes it ideal for boosting the quality and appearance of one’s skin. The linoleic acid can combine with sebum to unclog the pores and reduce blackheads, as well as acne, which is a result of sebum build-up under the skin. Moreover, linoleic acid stimulates the regeneration of new skin cells that help clear up scars and other blemishes from the surface of the skin, making the person look younger and more attractive.
Although Safflower oil helps in regulating the function of prostaglandins, it also contributes the omega-6 fatty acids that create prostaglandins. These are hormone-like substances that help the body to function normally, including the processes of the immune system, therefore leaving our body more protected.
For women going through menstruation, it can be a painful and uncomfortable time. Safflower oil’s linoleic acid regulates the prostaglandins in the body, which can cause such dramatic hormonal fluctuations and symptoms during menstruation. Therefore, safflower oil can decrease the severity of the PMS symptoms and can also regulate menstrual cycles, just like hormonal supplements, without the dangerous side effects.
The compounds in safflower oil can thin the blood and promote the smooth flow of blood by widening the arteries and thus stimulating healthy heart functions.
Safflower oil acts as a laxative and helps in easing the trouble of constipation by aiding in the smooth expulsion of waste out of the body.
Safflower oil can be used for inducing perspiration in the body which helps in eliminating waste and toxins from the body through the sweat.
Massaging the safflower oil topically on the inflamed joints, helps in reducing pain, swelling caused by the problem of arthritis. It helps in controlling all kinds of joint and muscle pains, and pains due to injuries in the body.
The problem of cold, cough and other respiratory infections can be controlled using Safflower oil. Breathing troubles, chest pain can be eased by this oil and it acts as an expectorant by thinning the phlegm and helping in its smooth discharge from the body.
Regular usage of this oil can promote muscle growth and development in the body. It does not allow the fat of the body to be stored and converts them to muscles.
Safflower oil has a variety of uses. It is primarily used as cooking oil. Prior to the 1960s, safflower oil was used in manufacturing paints, varnishes and other surface coatings. It is used as an oil solvent and can be mixed with artist's paints while painting, in the absence of linseed oil. In olden times, Safflower oil was used as hair conditioner by Chinese women, who kept their hair shiny and healthy by massaging their scalps with safflower oil.
Safflower seed oil is likely safe for most people when taken by mouth. However, it is likely unsafe to take Safflower oil during pregnancy, as it can bring on menstrual periods, make the uterus contract, and cause miscarriages.
Safflower oil should not be used in case of bleeding problems (such as haemorrhagic diseases, stomach or intestinal ulcers, or clotting disorders) because it can slow blood clotting.
Safflower oil may cause an allergic reaction in people who are hypersensitive to the Asteraceae/Compositae family.
Since Safflower oil might slow blood clotting, there is a concern that it could increase the risk of bleeding during and after surgery. So, consumption of safflower oil should be stopped at least 2 weeks before a scheduled surgery.
The Saffflower plant (Carthamus tinctorius L),an annual plant, of the family Compositae is native to parts of Asia and Africa, from central India through the Middle East to the upper reaches of the Nile River and into Ethiopia.
The safflower plant grows from 0.3 to 1.2 m high. It is in leaf from May to October, in flower from August to October, and the seeds ripen from September to October. The flowers are hermaphrodite (have both male and female organs) and are pollinated by insects. The plant can grow in nutritionally poor soil and requires dry or moist soil. It cannot grow in the shade but can tolerate drought.
Oil obtained from the seed is the chief modern use of the plant. Safflower oil does not yellow with age, making it useful in preparing varnish and paint. Most of the oil, however, is consumed in the form of soft margarines, salad oil, and cooking oil. It is highly valued for dietary reasons because of its high proportion of polyunsaturated fats. The meal, or cake residue, is used as a protein supplement for livestock. Safflower, grown chiefly in India, has been introduced as an oil crop into the United States, Australia, Israel, Turkey, and Canada.
Safflower is cultivated in China as a blood herb. It is grown in most areas of China and mainly produced in the provinces Henan, Zhejiang, Jiangsu, Sichuan, etc. Harvested when the flower turns from yellow into red in summer, the flower is dried in the air or sun for use when raw.
Vegetable Oils are the oils that are obtained from various plants and their sources. They comprise of different types of oils which are procured from sources like seeds, herbs, nuts, legumes and fruits. Common examples of vegetable oils are olive oil, soybean oil, corn oil, safflower oil and peanut oil.
Mustard oil is also, in fact, a vegetable oil as is extracted from the seeds of the mustard. Mustard oil is used a lot in traditional cooking. However, today, most people like to use new varieties of vegetable oils. But how healthy is this trend?
Mustard oil is a vegetable oil obtained from mustard seeds. It is dark yellow in colour and has a pungent odour. Its main benefits are
You can choose the oil for yourself keeping the above guidelines in mind, as no oil is best for all. You need to match the oil with your cooking style and health needs to get the best out of it. We recommend that you mix two oils and cook. This way you get the best of the best.
In case you have a concern or query you can always consult an expert & get answers to your questions!
The paleo diet includes whole, unprocessed foods that resemble what they look like in nature.
Several studies suggest that this diet can lead to significant weight loss (without calorie counting).
A paleo diet meal plan-
Avoid these foods and ingredients:
Foods to eat on the paleo diet-
Base your diet on these real, unprocessed paleo foods.
Try to choose grass-fed, pasture raised and organic if you can afford it. If not, then just make sure to always go for the least processed option.
These are perfectly healthy in small amounts:
1. Wine: quality red wine is high in antioxidants and beneficial nutrients.
2. Dark chocolate: choose one that has 70% or higher cocoa content. Quality dark chocolate is very nutritious and extremely healthy.
What to drink when you’re thirsty -
Glass of water
A sample paleo menu for one week -
1. Breakfast: eggs and vegetables, fried in coconut oil. One piece of fruit.
2. Lunch: chicken salad, with olive oil. Handful of nuts.
3. Dinner: burgers (no bun), fried in butter, with vegetables and some salsa.
Prevents dryness of scalp by ensuring that body produces and controls enough supply of sebum, a natural oil required to keep scalp moist and healthy
Promote blood circulation in the scalp, hair growth; prevent premature graying, augment growth and repair of body tissues
Promotes hair growth by renewing the cells that grow hair. Its deficiency can lead to premature graying and hair loss
Promotes healthy hair growth and protects against dryness. It also increases the elasticity of the hair’s cortex, thus preventing breakage
Aids in improving scalp circulation. It is important to maintain capillaries that carry blood to the follicles
Increases oxygen uptake; this improves blood circulation to the scalp and growth of hair. Stimulates hair growth by enhancing the immune system
Orange and yellow coloured fruits and vegetables like orange, sweet lime, papaya, mango; green leafy vegetables like spinach, fenugreek (methi) leaves, also drumstick
Beans, peas, carrots, cauliflower, soybean, nutritional yeast, bran, nuts and eggs
Beans and legumes, citrus fruits, wheat bran, whole grains, poultry, liver, green leafy vegetables
Brewer’s yeast, brown rice, green peas, lentils, oats, soybeans, sunflower seeds. Walnuts, saltwater fish, egg yolk, milk, legumes and whole grains
Indian gooseberry (amla), guava, citrus fruits, pineapple, tomatoes and green peppers
Nuts and legumes, wheat germ oil, soybeans, sunflower oil, safflower oil
Essential for hair growth. Amino acids created from proteins can have constructive effects on the look and feel of your hair
Essential for hair structure and pigmentation of hair
Stimulates hair growth by enhancing immune function
Important constituent of blood (haemoglobin); vital for adequate oxygenation of all tissues
Essential for normal thyroid function
Vital component of hair shaft, stimulates hair growth
Promotes a healthy scalp, regulates sebum production
Stimulates hair growth
Lean meat; pulses like whole moong dal, rajma, chickpeas (kabuli channa), soybeans; nuts, grains, soya, fish, eggs, dairy products
Mushrooms, spinach, sesame seeds, mustard greens, asparagus, cashews, peppermint, tomatoes, sunflower seeds, ginger, green, beans, potato
Legumes and nuts
Red meat, lever, fish, poultry, leafy vegetables, lentils, beans, dates
Nuts, meat, eggs, fish, lobster, carb
Green beans, cucumber, celery, asparagus, mango, strawberries
Flaxseed, walnuts, cabbage, beans, broccoli, squash, fish oil, olive oil and salmon, sardines, tuna
Evening primrose oil, safflower oil, sunflower seeds, hemp seeds, corn and pumpkin seeds
Dry white flakes of skin, on your scalp is known as dandruff.
It is not a health risk, but is a source of embarrassment.
Some people have the wrong notion that it is because of bad hygiene or washing the hair often - this is a false belief. It is just that people having dandruff shed more skin then others.
However some dermatologists suggest that is caused by a yeast fungus that is believed to breed in a combination of sebaceous oil and dead skin cells.
SIGN AND SYMPTOMS:
Increase intake of zinc in diet:
Consume lots of Selenium:
Consume lots of Vitamin B complex:
I .Meal Planning
II.Practical tips to make you meals healthier
Eat lots of fruits and vegetables- Except for few fruits like banana, mango, chickoo, jackfruit and grapes, and vegetables like potatoes,sweet potatoes , yam . ,both fruits and veggies are cornerstone of diabetes,- gives you vitamins, minerals and antioxidants.
Eat more whole grains- brown rice, ragi, bajra , jowar,wheat
Use healthy fats and oils- Choose- MUFA's - olive oil, canola oil , less often use PUFA- corn , sesame and safflower oil. Minimise SFA- high fat meat , dairy, coconut,
Choose heart healthy proteins- beans, peas and dals (good source of protein and fibre), Eat fish and shell fish 2-3times/weel, choose skinless, white chicken, nuts in moderation ( almonds , walnuts)
Select low fat dairy products- skim milk and its products like curd, paneer and low fat cheese
III.Healthy breakfast choices
IV.Healthy lunch box ideas
V.Snacking ideas to keep blood glucose in check
VI.Choos.e your bevarages wisely
Stay away from, sugary drink, carbonated beverages, tea and coffee with sugar, syrup based drinks.
Choose from - plain water, unsweetened tea and coffee, low fat milk drink, green tea.
Why is Exercise imp-
Exercise should be performed 1-3hrs post meals, avoid workout at bed time to avoid hypoglycemia. (Do remember to hydrate yourself throughout workout)
Before exercise - make sure your sugar levels are normal - between 150mg/dl- 250mg/dl.