April 4, 2025
by Sarah Villafranco, MD
The topic of seed oils has certainly stirred up quite a bit of debate in recent years within the wellness community. Many individuals are now actively avoiding seed oils in their diets due to the negative perception surrounding them. In fact, I’m frequently approached by clients and customers who are concerned about whether seed oils are safe for topical use on their skin. Fortunately, as a skincare enthusiast, I can clarify that much of the negative sentiment associated with seed oils pertains primarily to the refined, low-quality oils commonly found in processed foods. This raises complex discussions about agricultural practices and the food industry, as well as the root causes of unhealthy dietary choices prevalent today. In this article, I aim to differentiate between the harmful seed oils and the varieties that can be beneficial for both your diet and skin health, highlighting their numerous advantages.
Understanding Seed Oils: Their Nature and Controversies
Seed oils are exactly what their name implies: oils derived from seeds. A seed represents the reproductive unit of a plant, capable of growing into a new adult plant. Seeds are nutrient-rich, packed with healthy fats, protein, and fiber. The extraction of seed oils typically involves either pressing the seeds—either through a cold or hot process using a mechanical device known as an expeller—or through solvent extraction methods, which utilize chemicals like hexane to extract the oil. This extraction method impacts the oil’s quality significantly.
One of the primary reasons seed oils have garnered a bad reputation within the wellness sector is their generally high content of omega-6 fatty acids compared to omega-3 fatty acids. An excessive intake of omega-6 combined with insufficient omega-3 can lead to systemic inflammation in the body. Regular consumption of heavily processed foods, such as fast food, fried meals, margarine, and packaged snacks, can result in an imbalance, with an excess of omega-6 fatty acids and a deficit of omega-3s. This imbalance can trigger a state of chronic low-level inflammation, contributing to numerous health issues, including heart disease, diabetes, and arthritis. It’s essential to acknowledge that individual responses to dietary consumption can vary widely, influenced by various lifestyle factors such as stress, income, smoking, and activity levels.
Moreover, there are two additional concerns regarding seed oils: many large-scale production methods involve nutrient-leaching heat and chemicals during processing, and these oils are often more susceptible to oxidation. When seed oils oxidize, they produce free radicals—substances that can cause further inflammation and cellular damage, ultimately leading to chronic diseases. The way these oils are processed and consumed plays a significant role in their impact on health.
Distinguishing Between Harmful and Beneficial Seed Oils
It’s critical to emphasize that not all seed oils are detrimental to your health. A simplistic all-or-nothing mindset regarding them is ineffective. There is a stark contrast between a highly refined, excessively processed seed oil—which is generally unhealthy—and a cold-pressed, organically sourced seed oil—which is typically much healthier. A term gaining traction among health-conscious individuals is the “hateful eight,” referring to eight commonly used industrial seed oils: corn, canola, cottonseed, soy, sunflower, safflower, rice bran, and grapeseed oils. These oils are prevalent in the production of highly processed, nutrient-poor foods, and avoiding these types of foods is undoubtedly a wise choice. However, education and moderation are essential. A small amount of refined seed oil now and then is unlikely to be harmful, whereas consuming excessive amounts of organic hemp seed oil might lead to digestive issues. A sensible approach would be to limit processed foods while not stressing excessively over minor inclusions of sunflower oil in your snacks; the stress of micromanaging every dietary aspect can sometimes be more harmful than the occasional misstep.
Healthy Seed Oils to Incorporate into Your Diet
Among the healthiest options, flaxseed oil stands out—not only is it safe for consumption, but it’s a nutritional powerhouse that can be drizzled generously over salads without worry! High in omega-3 fatty acids, both flaxseed oil and whole or ground flaxseeds are fantastic dietary additions due to their numerous health benefits.
Additionally, hemp seed oil is another excellent choice, also rich in omega-3 fatty acids, offering a subtle, neutral flavor that works perfectly in salad dressings. The seeds themselves, which yield hemp seed oil, are a remarkable source of protein, providing around 10 grams per two-tablespoon serving, making them a nutritious inclusion in any diet.
Pumpkin seed oil is notable for its vibrant, dark green hue and delightful nutty aroma. It boasts a relatively high content of omega-3 fatty acids along with essential minerals such as zinc, magnesium, and iron, making it a valuable addition to your culinary repertoire.
Many other seed oils—including sunflower, sesame, and grapeseed oils—can be safely incorporated into your diet as long as you ensure an adequate intake of omega-3 fatty acids from other sources. The key factor is maintaining a healthy balance between omega-6 and omega-3 in your overall diet, along with the quality and quantity of the oils consumed.
Exploring the Skin Benefits of Seed Oils
Yes, the right seed oils can indeed be advantageous for your skin, both when ingested and applied externally. Personally, I’ve been taking supplements of evening primrose oil and black cumin seed oil for years, and both have significantly improved my skin health. On a daily basis, I incorporate cold-pressed organic seed oils into my skincare routine through products like our Purely Simple Face Cream, Nectar Nourishing Drops, Lip Doctor, and various body oils that I currently enjoy.
As with most things, the quality of the seed oils you use is critical. It’s essential to select organic, cold-pressed oils that are fresh and not rancid. This often means sourcing from reputable suppliers who prioritize quality and ensure attention to expiration dates. It’s worth investing a bit more in high-quality oils, as they will be substantially more beneficial for your skin, much like how high-quality food translates to better health outcomes.
Identifying Healthy vs. Unhealthy Seed Oils
The primary factors that determine whether seed oils are healthy or unhealthy relate to the omega-6 to omega-3 ratio, as mentioned earlier, as well as the methods used for extraction and processing. When it comes to skincare, the critical aspects revolve around whether the seeds were grown organically and how they were extracted and processed.
Industrial-scale seed oils are often extracted using heat, making them more vulnerable to oxidation, which in turn generates free radicals in the body upon consumption. Although our bodies need some free radicals for recognizing and eliminating damaged cells, an excess can result in DNA damage and inflammation, both of which contribute to chronic disease. Some industrial seed oils are extracted with solvents like hexane, which can contaminate the final product. Chronic low-level exposure to hexane is potentially toxic, as it is categorized as a neurotoxin and is not intended for human consumption.
Conversely, healthy seed oils are extracted through methods that don’t involve heat or solvents, typically using a large mechanical press to extract oil directly from the seeds. They are usually filtered to eliminate leftover seed hull particles but undergo minimal further refining, thereby retaining all their vital nutrients and antioxidants, which makes them less susceptible to oxidative damage.
If you choose to include seed oils in your diet, opt for organic, cold-pressed varieties with higher levels of omega-3 fatty acids, and consider pairing them with foods rich in omega-3s, such as walnuts, chia seeds, edamame, fish oil, and grass-fed dairy products. Remember to purchase oils before their best-by date, store them in a cool, dark place to prevent rancidity, and give them a sniff occasionally to assess quality. As long as you maintain a favorable omega-6 to omega-3 ratio (ideally lower than 4:1), consuming some omega-6 fatty acids is perfectly acceptable. If you’re curious about your levels, request a fatty acid profile during your next doctor’s appointment. I recently checked mine and found it to be higher than expected. As a vegetarian, I don’t consume fish oil, but I’ve been incorporating chia seeds into my beverages and snacking on walnuts regularly! I plan to recheck my levels soon and hope to see improvement.
Maximizing the Benefits of Seed Oils in Your Skincare Routine
High-quality seed oils can effectively restore your skin’s barrier function while delivering essential nutrients directly to the skin. Since they are not significantly absorbed into your bloodstream, the benefits primarily target the skin where the oils are applied. These oils are particularly effective in replenishing the lipids in the outer layer of your skin, known as the stratum corneum, which is essential for maintaining healthy skin barrier function. Additionally, seed oils deliver vital fat-soluble vitamins and antioxidants to your skin, enhancing texture and improving moisture retention.
Choosing the Best Seed Oils for Your Skincare Needs
With the vast array of seed oils available that offer remarkable benefits for skincare, it can be challenging to narrow them down. Below, I will highlight several oils that I have incorporated into Osmia formulations, but this list is by no means exhaustive. The key takeaway is that many seed oils serve specific purposes in skincare, which is why I carefully selected them for our products.
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Organic rosehip seed oil is a potent antioxidant that combats oxidative stress on the skin. We incorporate it into our facial serums and body oils.
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Organic sunflower seed oil serves as the base for our Craft Series body oils and is a key ingredient in our Naked Body Soap. It is exceptionally high in vitamin E and is non-comedogenic.
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Organic kukui oil is one of my favorite oils for skincare due to its remarkable ability to penetrate the skin effectively, enhancing moisture retention. We feature it in our Purely Simple Face Cream as well as our hand cream.
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Organic jojoba seed oil is another exceptional seed oil. It’s a liquid wax that excels at healing a damaged skin barrier. We include it in our body oils, Purely Simple Face Cream, and Restore Facial Serum.
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Organic argan oil, found in our Nectar Nourishing Drops and Lip Doctor, is celebrated for its skin-soothing properties and is rich in both omega-9 and omega-6 fatty acids.
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Organic pumpkin seed oil is packed with zinc, vitamin C, and vitamin E. We utilize premium cold-pressed pumpkin seed oil in our Rosemary Scalp Oil to aid healthy hair growth, as well as in our Lip Doctor to soothe and heal dry lips.
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Organic apricot kernel oil features a light texture and is abundant in vitamin A, making it a delightful addition to our Purely Simple Face Cream.
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Organic sweet almond oil is rich in omega-9 fatty acids and vitamin E, penetrating the deeper layers of the skin, which is why we include it in our body oils and the Purely Simple Face Cream.
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Organic camellia seed oil, derived from the seeds of the green tea plant, is exceptionally rich in antioxidants. We incorporate it into our Pumpkin Facial Soap and Craft Series body oils.
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Organic black cumin seed oil is a key ingredient in our Balance Facial Serum and Rosemary Scalp Oil, renowned for its unparalleled anti-inflammatory effects due to a compound called thymoquinone.
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Organic castor seed oil has a rich consistency and is effective in healing deep cracks and fissures, making it ideal for our Lip Repair.
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Organic prickly pear seed oil contains vitamin E, vitamin K, and zinc, and can help diminish discoloration and scarring, which is one reason we include it in our Nectar Nourishing Drops.
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Organic borage seed oil is extremely high in gamma-linoleic acid, an omega-6 fatty acid known for its anti-inflammatory properties, which is why it features prominently in our natural body oils.
Finding the Ideal Seed Oil for Your Unique Skin Type
Every individual’s skin is unique, and not every oil will suit everyone. It can be beneficial to try out different oils, allowing your skin to acclimate for a period of 10-14 days. Some initial breakouts may occur as your skin adjusts to a new ingredient, but if you discover the right oil or blend, these breakouts should subside within a week or two. If breakouts persist, it might be time to explore alternative options.
For those with dry skin or conditions such as eczema or dermatitis, opting for richer oils like sweet almond oil or sunflower oil can provide much-needed nourishment, especially when applied to damp skin to lock in moisture alongside the oil. Argan, jojoba, and borage seed oils are also excellent choices for combating dryness and flakiness. Keep in mind that oils do not provide hydration on their own, so it is essential to apply them while your skin is still wet or damp from a shower to maximize the benefits of a body oil.
For those with oily or acne-prone skin, rosehip seed oil offers a lightweight, dry-feeling alternative that delivers healing antioxidants and trans-retinoic acid to help reduce inflammation. Another powerful option is black cumin seed oil, known for its intense anti-inflammatory benefits, which can help alleviate breakouts, redness, and swelling in acne-prone skin. Additionally, apricot kernel oil absorbs quickly with a minimal risk of clogging pores.
I hope this comprehensive overview helps you navigate the use of seed oils to enhance your skin health while avoiding those that may contribute to inflammation and stress. Should you have any questions about which seed oils might be most suitable for your skin, please don’t hesitate to reach out to us at [email protected], and we’ll be happy to guide you!
Your Essential Guide: Safe Seed Oils vs. Those to Avoid
Incorporate These (Cold-Pressed & Organic):
Use Sparingly or Avoid in Your Diet:
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Corn oil
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Canola oil
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Cottonseed oil
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Soybean oil
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Sunflower oil*
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Safflower oil*
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Rice bran oil
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Grapeseed oil
*Note: Some of these, like sunflower oil or safflower oil, may still be fine in small amounts or when cold-pressed and organic. The main concerns are primarily with refined, industrial versions commonly used in processed foods.
Frequently Asked Questions: Seed Oils in Skincare and Diet
Are seed oils harmful for skincare?
Not at all—when applied topically, high-quality seed oils can offer tremendous benefits for your skin. The critical factor is to select organic, cold-pressed seed oils that have not been subjected to high temperatures or chemical solvents. These oils retain their natural nutrients and antioxidants, which help to soften the skin, reduce inflammation, and bolster your skin’s natural barrier. The controversy surrounding seed oils primarily pertains to their dietary consumption—especially low-quality, refined oils—not their topical application, where the oils do not enter the bloodstream significantly.
How can I identify a cold-pressed, high-quality seed oil?
Check for products labeled as “cold-pressed” and “organic,” ideally with clear information regarding sourcing and expiration dates. Reputable brands often emphasize their extraction methods and standards for freshness. A high-quality oil typically has a mild, pleasant aroma and a natural hue. If the oil has an off-putting smell or appears cloudy, it may be rancid. Investing a little extra money in better-sourced products can yield superior results.
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