Sunflower seeds...fats?

[Laniemama]

Does anyone have any info on sunflower seeds? Are the fats in them good or bad? My dh doesn't want us to eat them, because he thinks the fats in them are bad. BUT I can only find info on sunflower seed OIL being bad because it does not have omega-3's but is high in omega-6 fatty acids. I'm sure processing it to become an oil does something to the fats in it. I'd like to find something stating that sunflower seeds are good for you and why (from a reputable source!). TIA!

[tanyalynn]

nutritiondata.com has a lot of nutritional data for a huge list of foods including a breakdown of the types of fats.

Sunflower seeds, most seeds and nuts, really are high in omega-6s, both in the ratio of 6 : 3 as well as the overall amount of omega-6. Lots of good minerals, of course, but this aspect is a drawback.

[AJP]

My understanding is that the absolute amount of omega-6s isn't so much an issue as the ratio of 6s to 3s. So while sunflower seeds might be high in the 6s, when eaten as a whole food in the context of a diet otherwise higher than average in 3s, it shouldn't throw off the ratio too much. I wouldn't worry about it unless I was also eating a lot of vegetable oils high in omega-6s or getting few omega-3s. I mean, I wouldn't want sunflower seeds to be a staple eaten in large quantities, but in normal quantities (snack or condiment size servings) I don't see a problem.

The processing of vegetable oils doesn't change the amounts of omega-3s or 6's, as far as I know, but it certainly can oxidize any of the unsaturated fats - separate issues.

What is it your husband thinks might be bad about the fats in sunflower seeds?

[organicmidwestmama]

yes, very high in omega 6, and subject to rancidity. macadamia nuts are lower then most seeds/nuts in o6s fyi.

[Laniemama]

My dh doesn't like the omega 3 to 6 ratio. So I can see it is not ideal. But there are worse things that we could be eating. And you are right AJP, a snack or in trail mix is not that bad once in awhile. Thanks everyone!