Olive Oil vs Sunflower Oil

We are always on the lookout for healthy ingredients to enhance our food and oils are a must in any kitchen. So in this article we take a closer look to 2 popular choices: olive oil and sunflower oil, each has its story and its advantages.

Olive oil was first used in cooking at least as long ago as 5th-4th century BCE. It is said that god Aristaeus who was responsible for the spread of Olive Oil throughout the Balkan Peninsula, the Aegean Sea, Sardinia and Sicily. Olive trees were certainly cultivated by the Late Minoan period (1500 BC) in Crete. The olive was native to Asia and spread from Iran, Syria and Palestine to the rest of the Mediterranean basin 6000 years ago.

Olive oil is made by harvesting fresh olives, crushing the olive fruit into a paste, and separating the natural oils from the olive pulp. The top spot for olive oil production and exports is for Spain, followed by Italy, more than 50% of worldwide production comes from Spain. Extra-virgin olive oil is made from pure, cold-pressed olives, whereas regular olive oil is a blend, including both cold-pressed and processed oils.

The olive tree was a particularly important symbol for the ancient Greeks. It was connected to their diet and their religion. Today, Greek olive oil is regarded as the best in the world, because extra virgin olive oil comprises at least 80 percent of olive oil production, rich and aromatic, Greek olive oil is produced only from green olives.

Quality extra virgin olive oil is an especially healthy fat that retains its beneficial qualities during cooking. However everything needs to be consumed in moderation, because increased fat in the blood may promote heart disease. Extra virgin olive oil is considered to be the healthiest type of olive oil. 

Sunflower oil is extracted from the seeds of the sunflower plant, sunflowers are native to North and South America, and have been used as a food and ornamental source for centuries. 4500 years ago native Americans cultivated the sunflower from its original bushy, multi-headed type to produce a single-stemmed plant bearing a large flower.

The plant became widespread in Western Europe mainly as an ornamental, but some medicinal uses were developed. By 1716, an English patent was granted for squeezing oil from sunflower seed. Sunflower oil began to be commercially produced by 1830 in Russia. Sunflower oil was and is widely used in Russia and other Eastern European countries. From Russia the sunflower came to Canada.

Sunflower oil has many health benefits because it is low in saturated fat, so helps to lower "bad" LDL cholesterol and raise "good" HDL cholesterol. Light in color and neutral in flavor, sunflower is a good cooking option especially for dishes like mayonnaise and roe salad.

Oils that contain lower levels of linoleic acid, such as olive and canola oil, are better for frying. Polyunsaturated oils, such as corn, sunflower, and safflower, are best for using in dressings rather than cooking with.

Sunflower oil has much higher amounts of linoleic acid than olive oil (65% to olive oil's 10%). However, olive oil is a better source of vitamin K, fatty acids, monounsaturated fats and minerals - making it a healthier choice overall.