sunflower oil or butter/vegetable ghee if you can get it
Rich in polyunsaturated fatty acids, particularly linoleic acid (omega-6), and contains vitamin E as a natural antioxidant. Low in saturated fat compared to many other cooking fats.
About
Sunflower oil is a pale yellow, refined vegetable oil extracted from the seeds of the sunflower plant (Helianthus annuus), a tall annual herb native to Mexico and the southwestern United States. The oil is obtained through cold-pressing or solvent extraction of the seeds, then typically refined, bleached, and deodorized for commercial use. Sunflower oil is characterized by a mild, neutral flavor and a high smoke point (approximately 440°F/227°C for refined oil), making it suitable for high-heat cooking applications. The oil contains primarily linoleic acid (an omega-6 polyunsaturated fatty acid) along with oleic acid, with composition varying depending on cultivar selection and processing methods.
Culinary Uses
Sunflower oil is widely used as a neutral all-purpose cooking oil in kitchens worldwide, serving as a standard choice for frying, sautéing, baking, and salad dressings. Its high smoke point and mild flavor make it particularly valuable in cuisines where the oil should not compete with other ingredients, such as in Asian stir-frying, European pastries, and North American baking. The oil is also used for mayonnaise production and as a carrier oil in vinaigrettes. Its affordability and stability make it a staple in both home cooking and industrial food production, where it functions as a neutral medium that allows primary ingredients to remain the focus of the dish.