Incredible Benefits Of Soybean Oil For Health, Skin, And Hair
A multipurpose pantry staple that adds nourishing fats to meals and self-care rituals.
Soybean oil, extracted from the seeds of the soybean (Glycine max), has become one of the most widely used vegetable oils globally. Revered for its light flavor, versatility, and impressive nutrient profile, soybean oil is a staple in kitchens and commercial food industries. But this oil offers much more than culinary convenience—it is also a powerhouse for your health and a potent ingredient for your skin and hair.
Table of Contents
- What Is Soybean Oil?
- Nutritional Profile of Soybean Oil
- Top 15 Health Benefits of Soybean Oil
- Benefits of Soybean Oil for Skin
- Benefits of Soybean Oil for Hair
- How to Use Soybean Oil
- Risks and Side Effects
- Frequently Asked Questions (FAQs)
What Is Soybean Oil?
Soybean oil is a vegetable oil derived from the seeds of the soybean plant. It is yellow in color, neutral in taste, and widely embraced due to its high smoke point and light texture. Its composition makes it ideal for frying, baking, sautéing, and as a base for salad dressings and mayonnaise. Beyond the kitchen, soybean oil finds its place in cosmetics, skin creams, hair care products, and industrial applications due to its emollient and stabilizing properties.
Nutritional Profile of Soybean Oil
| Nutrient | Per Tablespoon (14g) |
|---|---|
| Energy | 120 kcal |
| Total Fat | 13.6 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 8 g |
| Omega-6 (Linoleic acid) | 7 g |
| Omega-3 (Alpha-linolenic acid) | 0.9 g |
| Vitamin E | ~6% DV |
| Phytosterols | ~40 mg |
Soybean oil boasts a favorable ratio of polyunsaturated to saturated fats and is an excellent source of both omega-6 and omega-3 fatty acids. It is also a principal source of vitamin E in many diets, alongside beneficial phytosterols and trace minerals.
Top 15 Health Benefits of Soybean Oil
- Promotes Heart Health
Soybean oil is rich in polyunsaturated fats, notably omega-3 and omega-6 fatty acids, which are known to support cardiovascular health by reducing bad cholesterol (LDL) and boosting good cholesterol (HDL). The American Heart Association recommends replacing saturated fats with unsaturated fats like those in soybean oil for optimal heart health.
- Helps Lower LDL Cholesterol
The phytosterols and omega-6 fatty acids in soybean oil can help lower LDL cholesterol levels when used in place of saturated fat sources. Consuming 2 grams of phytosterols daily is linked to a reduction in LDL cholesterol, bringing potential benefits for those managing high cholesterol.
- Supports Blood Pressure Management
Both omega-3 and omega-6 fatty acids contribute to healthy blood pressure levels. Regular consumption of soybean oil, as part of a balanced diet, is associated with reduced hypertension risk.
- Rich in Vitamin E—A Natural Antioxidant
Soybean oil is a top dietary source of vitamin E, which plays an essential role in immune function, vision, brain health, and skin integrity. As a potent antioxidant, vitamin E also protects the body’s cells from oxidative damage.
- Potential to Lower Inflammation
Research indicates that linoleic acid—a key fatty acid in soybean oil—does not cause inflammation as once believed. Instead, increased intake is associated with reduced risk of chronic conditions such as cardiovascular disease and type 2 diabetes.
- May Improve Bone Health
Soybean oil contains vitamin K and essential fatty acids, which may help maintain bone density and support overall bone health.
- Promotes Cognitive Health
Vitamin E and isoflavones in soybean oil may contribute to better cognitive function, slowing the progression of symptoms in conditions like Alzheimer’s disease, though more research is needed to understand this effect.
- May Reduce Risk of Certain Cancers
Vitamin E’s antioxidant activity is linked to a lower risk of certain types of cancer. Some studies also suggest soy foods may reduce prostate cancer risk by approximately 26%, though whole soy foods and oil together provide cumulative benefits.
- Boosts Immune Function
The combination of vitamin E and healthy fats in soybean oil enhances immune cell function and helps the body combat infections and external stressors.
- Improves Vision
Vitamin E is important for eye health. Consistent intake may help prevent or slow the progression of age-related eye disorders.
- Assists in Hormone Regulation
Soybean oil is a source of phytoestrogens (plant-based estrogens), which may play a role in hormone regulation and provide relief from menopausal symptoms in women.
- Supports Skin Health Internally
The oil’s fatty acids hydrate skin from within and bolster the skin’s natural barrier function, resulting in more resilient and supple skin.
- Enhances Nutrient Absorption
Fat-soluble vitamins like vitamins A, D, E, and K are better absorbed when consumed with dietary fats, such as those in soybean oil.
- May Aid in Weight Management
Replacing saturated fats with polyunsaturated fats has been associated with better weight control and reduced risk of obesity.
- Versatile and Sustainable
Soybean oil is not only nutritionally beneficial but also widely available, affordable, and sustainable. High oleic soybean oil, in particular, provides enhanced shelf life and stability, which reduces food waste.
Benefits of Soybean Oil for Skin
Soybean oil isn’t just a culinary staple; it has significant potential in topical applications for skin care due to its small molecular structure and high vitamin E content.
- Deeply Moisturizes: Easily absorbed, it locks moisture into the skin barrier, making it particularly beneficial for dry, flaky skin.
- Antioxidant Protection: Vitamin E shields against free radicals, helping reduce visible signs of aging like fine lines, wrinkles, and discoloration. This antioxidant action also strengthens the skin barrier for improved resilience.
- Anti-inflammatory Effects: Helps to calm swelling, redness, and irritation. Especially useful in reducing post-sun exposure effects and minimizing flare-ups of acne or eczema.
- Reduces Hyperpigmentation: Regular application may help lighten dark spots and even out the skin tone due to vitamin E and fatty acids.
- Enhances Skin Elasticity: Omega-3 and omega-6 fatty acids support collagen production, helping to firm and plump the skin’s appearance.
- Protective Support Against UV: While not a sunscreen replacement, vitamin E in soybean oil may bolster the effects of your sunscreen, especially against UVB damage.
What others are reading
Benefits of Soybean Oil for Hair
Soybean oil’s rich blend of essential fatty acids, proteins, and vitamins makes it an excellent choice for promoting shine, strength, and manageability in hair care routines.
- Moisturizes Scalp and Hair: Soybean oil is a natural emollient that can be massaged into the scalp to reduce dryness and flakiness, creating a healthier environment for hair growth.
- Reduces Frizz: Its light texture smoothes the hair cuticle without leaving a greasy residue, helping to control frizz and boost shine.
- Strengthens Hair Strands: The protein content and vitamin E help reinforce hair fiber integrity, reducing breakage and split ends.
- Increases Elasticity: By hydrating the cuticle, soybean oil makes hair more flexible and less prone to breakage.
- Promotes a Healthy Scalp: Its anti-inflammatory properties can soothe irritated or inflamed scalps, and regular use may even help with conditions like dandruff.
How to Use Soybean Oil
Soybean oil’s versatility makes it easy to add to both your diet and self-care practices. Below are some common ways to make the most of its benefits:
- Cooking and Baking: Use it as your everyday oil for sautéing, stir-frying, roasting, grilling, and baking thanks to its neutral flavor and high smoke point.
- Salad Dressings & Dips: Its light texture blends seamlessly into vinaigrettes, mayonnaise, and creamy dips.
- Skin Care: Apply a few drops directly after cleansing as a face and body oil, or blend into DIY lotions, creams, and serums.
- Hair Care: Massage into the scalp as a pre-shampoo treatment, use on hair ends to combat dryness, or add to hair masks for extra nourishment.
- Commercial Products: Check ingredients in moisturizers, sunscreens, anti-aging creams, and hair products for soybean oil to tap into its benefits.
Risks and Side Effects of Soybean Oil
Despite its many positive attributes, there are certain considerations when using soybean oil:
- Allergies: Individuals allergic to soy should avoid soybean oil and products containing it.
- High Omega-6 Content: Excessive dietary omega-6, relative to omega-3, may promote inflammation if not balanced within a healthy diet.
- Refined vs. Unrefined: Most commercial soybean oil is refined, reducing some nutrient content, though it remains a good vitamin E source.
- GMO Concerns: Much of the global soybean crop is genetically modified, which may be a concern for some consumers. Look for non-GMO or organic labels if desired.
Frequently Asked Questions (FAQs)
Q: Is soybean oil healthy for daily use?
A: Yes, when used in moderation as part of a balanced diet, soybean oil can be part of a heart-healthy lifestyle due to its unsaturated fats and vitamin E content.
Q: Can soybean oil be used on all skin types?
A: Soybean oil is suitable for most skin types, especially dry and aging skin. Those with sensitive skin should patch test first to avoid irritation.
Q: Does soybean oil help with hair growth?
A: While soybean oil nourishes the scalp and hair, creating an environment conducive to healthy growth, there is limited direct evidence that it speeds up hair growth compared to other oils.
Q: Are there any risks to cooking with soybean oil?
A: Soybean oil is safe for cooking at moderate and high temperatures. Individuals with soy allergies should avoid it. For those concerned about trans fats, opt for non-hydrogenated varieties.
Q: What is high oleic soybean oil and how is it different?
A: High oleic soybean oil contains more monounsaturated fat than regular soybean oil, which increases its shelf life and stability, making it a better option for frying and processed foods. It still provides the heart-healthy benefits of soybean oil, with added oxidative stability.
References
- https://www.soyconnection.com/nutrition-and-research/is-soybean-oil-good-for-you
- https://www.cleure.com/blogs/blog/benefits-of-soybean-oil-in-skin-and-hair-care
- https://ussec.org/why-choose-us-soy/soybean-oil/
- https://soyfoodsmonth.ussoy.org/wp-content/uploads/2025/03/Soy-Foods-Guide-2025_2026_Digital.pdf
- https://sniglobal.org/soybean-oil/
- https://www.webmd.com/vitamins/ai/ingredientmono-196/soybean-oil
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9410752/
- https://www.soyconnection.com/continuing-education/education-credits/newsletter-article-list/soybean-oil-fatty-acids-and-health
- https://www.rxlist.com/supplements/soybean_oil.htm
Similar Articles
Read full bio of medha deb
