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Sunflower Seeds and Omega-3

The sunflower plant is indigenous to the Americas. According to the National Sunflower Association, archeology has shown that the sunflower has been used as a food source for about 5,000 years. It was used originally by Aboriginal cultures but went global after the Spanish brought sunflower seeds to Europe. The seeds of the sunflower are recognized as an extremely nutritious food and contain both Omega-6 and Omega-3 fatty acids.

  1. Nutrition

    • The sunflower seed is a particularly good source of vitamin E, thiamin, manganese and folate. Vitamin E is a powerful antioxidant and may reduce symptoms of asthma, osteoarthritis and rheumatoid arthritis. Manganese is thought to reduce blood pressure and reduce the risk of heart attacks and strokes. Omega-3 and Omega-6 fatty acids are both present in sunflower seeds, but the seeds contain far more of the latter. There are 34 mg of Omega-3 in one cup of seeds, but the same cup has 30 times more of Omega-6.

    Omega-6

    • Along with Omega-3 and Omega-9, the latter of which is produced in the human body, Omega-6 provides essential support to the cardiovascular, reproductive, immune and nervous systems, Foods like sunflower seeds full of Omega-6 are important to a diet, but its intake needs to be in balance with Omega-3 in order for the body to function properly.

    Benefits

    • Omega-3 fatty acids have important anti-inflammatory properties and are believed to lower the risk of heart disease, cancer and arthritis. They tend to be concentrated in the brain, and may be important in cognitive and behavioral activity. Fish oils are an important source of Omega-3, but it is also found in high levels in food such as flax seed and flax oil, hemp seeds, walnuts and other nuts, seeds and vegetables. Sunflower seeds are not among the best sources of this fatty acid.

    Omega-3 Deficiency

    • A typical North American diet tends to have an imbalance between Omega-6 and Omega-3, which has a negative effect on health. Such a diet leads to Omega-3 deficiency, causing symptoms like poor circulation, heart problems or fatigue. In addition, the anti-inflammatory properties of Omega-3 are needed to counter the inflammatory properties of Omega-6. The small amount of Omega-3 found in sunflower seeds cannot be depended upon to counter this deficiency.

    Considerations

    • Sunflower seeds are an excellent choice in a balanced diet that includes foods that provide sources of both fatty acids. Nuts, seeds, or oils rich in Omega-3 should be combined over the course of a day with foods high in Omega-6, such as sunflower seeds.

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