Chewing, sucking, and spitting sunflower seeds, is an American past-time snack. At a sporting event, on a long drive, during a waiting period, or to suppress hunger, with a handful of sunflower seeds, somehow the time gets better. From plain to flavored, tastebuds are keen to these tiny bits of crunch. They can also be found in breads, bars, and trail mixes. Sunflower seeds are enjoyed raw or roasted.
They come from beautiful sunflowers. The head of a sunflower can have up to 2,000 seeds. Farmers grow 2 types of sunflowers. One is strictly for the seeds and the other is for the oil. The type for eating has shells called hulls and they are striped. The type with all black shells is used for the oil.
In ¼ cup of sunflower seeds, there is a lot of nutrition packed in. There are about 165 calories, 14 grams of fat, 6 grams of carbohydrates, 3 grams of fiber, and 6 grams of protein. For the recommended daily intake (RDI), there’s 37% of vitamin E, 30% of manganese, 26% of copper, 20% of pantothenic acid, 17% of folate, 11% of vitamin B6, 32% of selenium, and 6% of iron. The high amount of vitamin E and selenium are a great benefit of sunflower seeds because these act as antioxidants that fight free radicals. The best way to reap the benefits of sunflower seeds is to buy the “sprouted” type. When they’re sprouted their plant compound increase and mineral absorption is at its best.
There are other health benefits sunflower seeds can offer. Studies have suggested over time eating sunflower seeds can help reduce fasting blood sugar levels. This can help diabetics. Best of all, there is a compound in sunflower seeds that blocks enzymes that constrict blood vessels. Therefore, high blood pressure is kept away.
It is really important to consider how sunflowers seeds and oil are prepared and eaten. Many of the flavors to the shells are extremely high in sodium with up to 2,500mg in 1/3 cup alone. This increases calorie count as well. A simple snack turns bad when there’s too much added flavor. Sunflower seeds contain cadmium content (not all do but most) which is a heavy metal. This metal is in the soil and the seeds absorb them. Over time this can be harmful to the kidneys. The sprouted type can contain Salmonella because of the warmth, most conditions this process takes place in. Eating the shells can cause fecal impact.
Sunflower seeds are nutritious and can be part of a healthy diet. They can top a salad, be baked into stir fry, sprinkled on yogurt or cereals, added to burgers, added to tuna salad, or even used in casseroles and sauces. They can be baked into goods as well. Sunflower butter can be used in sandwiches or to dip fruit in like bananas and apples. Nutrition is always tricky when it comes to how we eat food and how much we eat of it. In the right form and amount, sunflower seeds are tiny but mighty with their benefits.
Sunflower (Helianthus annuus L.) Seeds in Health and Nutrition – ScienceDirect
Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits – PMC (nih.gov)
Foods | Free Full-Text | Properties and Characterization of Sunflower Seeds from Different Varieties of Edible and Oil Sunflower Seeds (mdpi.com)
Analysis of Aflatoxins in Sunflower Seeds and Sunflower Meal | Journal of AOAC INTERNATIONAL | Oxford Academic (oup.com)
Dr. Megan Johnson McCullough owns a fitness studio in Oceanside CA called Every BODY’s Fit. She has a Doctorate in Health and Human Performance, M.A. in Physical Education & Health Science, and she’s an NASM Master Trainer & Instructor. She’s also a professional natural bodybuilder, fitness model, Wellness Coach, and AFAA Group Exercise Instructor. She has 6 books on Amazon too,.