Sunflower seeds are healthy because they contain many important nutrients. However, you should not eat sunflower seeds in large quantities. The reason: the omega-6 fatty acids.
Sunflower seeds: healthy and crunchy
Sunflower seeds are a real superfood that comes from Germany. Long transport routes and CO2 emissions do not usually arise for them – good for the CO2 footprint. In the supermarket, however, there are often sunflower seeds from abroad. Therefore, take a close look at the package when you buy the cores. They are very healthy because they contain many minerals, vitamins, unsaturated fatty acids and proteins.
Nutritional values of sunflower seeds per 100g:
Calories: 557 kcal/ 2,334 KJ
Carbohydrates: 11.4 g
of which sugar: 2.9 g
Fiber: 6 g
Fat: 47g
Protein: 19 g
Sunflower seeds are also rich in:
Magnesium (336mg)
Vitamin E (38.8 mg)
Vitamin B1 (1.9mg)
B3 (11.2mg)
B6 (1.3mg). Just 60 grams cover the daily requirement of vitamin B1.
Iron, copper and zinc are also abundant in the cores.
Sunflower seeds: Rich in unsaturated fatty acids
About half of the sunflower seeds consist of fats. However, these are quite healthy fats:
90 percent of the fats contained are unsaturated fatty acids. As a result, the body does not produce harmful LDL cholesterol, which doctors blame for various diseases.
Unsaturated fat can help you lose weight, a 2015 study confirms. Sunflower seeds also have a favorable nutrient ratio: since they contain only a few carbohydrates, the body draws its energy mainly from the proteins and fats it contains.
Tip: So that the sunflower seeds do not go rancid after a while, you should store them in a dark place and seal them airtight. A screw-top jar, for example, is ideal.
Omega-6 fats in sunflower seeds
Sunflower seeds are rich in omega-6 solids. These are unsaturated fatty acids that are found in many plant and animal products. They’re not inherently unhealthy, but you need to consume them in the right ratio to omega-3 fatty acids. According to one study, a good ratio is between 2:1 and 5:1. However, omega-3 fatty acids are only found in a few foods – for example in fish and flaxseed or flaxseed oil. Omega 6, on the other hand, is contained in many foods – especially in meat or many vegetable oils.
The sunflower seeds increase the amount of omega-6 fatty acids and you should eat foods with omega-3 fatty acids to compensate. You can do this, for example, by mixing flaxseeds in addition to sunflower seeds in your muesli, or by sprinkling linseed oil over the finished muesli. However, it is best if you eat sunflower seeds in small amounts. This way you benefit from the healthy nutrients without consuming too many omega-6 fatty acids.
Use sunflower seeds: 3 ideas
You can use sunflower seeds in many ways, they taste delicious not only in muesli. Here are three ideas on how to incorporate sunflower seeds into your meals:
Homemade Bread: You can mix the sunflower seeds into the batter or sprinkle them over the bread before it goes into the oven.
Salad: Seeds always go well in a green salad. In addition to sunflower seeds, pumpkin seeds are suitable as a crunchy and healthy topping.
Bread topping: Sunflower seeds are a good base for homemade vegan spreads. For example, try these spread recipes.
