What makes sunflower seeds addictive

Sunflower seeds: less is healthier!

Sunflower seeds go away like nothing! No wonder, because they can be used very quickly, cut a good figure with almost all dishes, are packed with nutrients and are still inexpensive even as organic products. Nevertheless, we shouldn't snack on sunflower seeds without hesitation. FIT FOR FUN has therefore taken a closer look at the small kernels and explained how much flower power is still healthy.

Pro sunflower seeds: packed with nutrients!

The small plant fruits not only contain a lot of polyunsaturated fatty acids, which take on numerous functions for our cells, but also amazing lots of good protein, potassium, magnesium, calcium, iron and various B vitamins! Incidentally, this means that sunflower seeds are significantly more valuable than their oil. We can banish sunflower oil from the pantry without a guilty conscience. Their fatty acid pattern is mediocre at best, the taste is not particularly exciting - and other, better, oils are also versatile!

Contra sunflower seeds: too much omega-6 makes you sick!

Sunflower seeds are rich in polyunsaturated fatty acids. You actually only hear good things about them, but the devil is known to be in the details. There are two types of these fat species: omega-6 and omega-3 fatty acids. Both are essential for our body because we are unable to manufacture them ourselves. The challenge: Both fatty acid representatives should be as harmonious as possible and in the right relationship to one another - and that is exactly not the case! Why, let's tell you now ...

Nutritional Science: Omega-6 vs. Omega-3

You will often come across omega-6 fatty acids under the name linoleic acid - its most important representative. We take in plenty of omega-6 from wheat germ and corn germ oil, sunflower oil, diet margarine and, last but not least, sunflower seeds! Most nuts also contain considerable amounts of omega-6 fatty acids. Omega 3 on the other hand is only found in fatty sea fish such as Salmon, mackerel or herring, in Canola and walnut oil and in Linseed oil and flaxseed. Meeting the need for omega-3 is difficult because we should use fatty fish, plenty of flaxseed and only omega-3 oils at least twice a week.
Additional omega-6, on the other hand, should actually be taboo, because we already get enough of them - a real horror scenario for all hardcore wholemeal fans. And in the end, our cells prefer omega-6 fats one way or another. This is deliberately set up by the body, because: Without omega-6 fatty acids, we cannot function, because then no inflammatory processes would be possible and we would not perceive any pain when we are sick. Omega-6 fatty acids provide an important protective mechanism and are therefore absolutely essential for a functioning physiology!

Nevertheless, it is important to have a balanced ratio of omega-6 to omega-3!

Omega-3 fatty acids are the counterpart and have an anti-inflammatory effect. They also make a significant contribution to the functioning of the brain, eyes and muscles.

  • In order for our immune system to run smoothly, the German Nutrition Society (DGE) recommends a ratio of 5: 1 omega-6 to omega-3 for the intake of the two types of fatty acids. Instead, we feed in a ratio of 20: 1!

The problem: the larger the gap between omega-6 and omega-3 levels, the greater the risk of inflammation and blood clotting disorders. Reason enough to get your food schedule on track!

Conclusion: sunflower seeds more top than flop!

But despite the fatty acid dilemma: sunflower seeds remain FIT FOR FUN food! But even mini-portions are enough to keep the body machinery running - you can also use our recipes in the picture gallery above!

By the way, setting a course for omega-3 is not that difficult: For edible oils you can remember: “flax” is better than “germ”. Linseed oil is certainly not for everyone, but a little sloshing in your salad or muesli bowl has a big effect on the omega-3 side - we promise! Flaxseeds, on the other hand, can be a big splash. Important: drink a lot! Flaxseed doesn't just take care of thatultimate omega-3 boost, but are real fiber packages and therefore need a lot of liquid to swell. Your metabolism benefits across the board, because you are full faster AND longer!

It gets tricky with the nuts, because only walnuts can still show a reasonably profitable omega-3 balance here. More omega-3 can then only be obtained through fish. Tip for omega perfectionists: Put your next snack on spelled and oats! Most wholemeal breads consist largely of wheat and thus provide a lot of omega-6!