Introduction
Sunflower seeds are high in healthy fats, protein, and dietary fiber while also being low in carbohydrates. You can get them all year long, and they're fantastic for snacking or adding to salads and other easy recipes.
Just What Are Sunflower Seeds, Exactly?
Practically speaking, sunflower seeds are the berries of the sunflower plant (Helianthus annuus). The seeds are collected from flower clusters that can be as large as 12 inches (30.5 cm) in diameter. Up to 2,000 seeds can be found in a single sunflower head.
Sunflowers can be grown in two distinct varieties. They both produce edible seeds, but the oil-producing variety is significantly more common. Sunflower seeds have black and white striped hulls, which aren't edible but are still present. Sunflowers utilized for oil extraction have dark, sturdy shells. The taste of sunflower seeds is subtle and nutty, and their texture is solid but soft. The flavor is much improved by roasting them, but you can also purchase them raw if you like.
Sunflower Seeds - Nutritional Value
Calories can be found in abundance in sunflower seeds. One hundred grams of these seeds contain about 585 calories. They are high in both fiber (8.5 g) and lipids (51.5 g). Generally speaking, the fats contained are healthy varieties like polyunsaturated and monounsaturated fats. Plus, they have a lot of protein (20.77 g).
- Thiamine, riboflavin, niacin, pantothenic acid, folate, choline, and vitamins B6, C, and E can all be found in abundance.
- Consist of calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc, and a host of other minerals.
- Flavonoids and phenolic acids, both found in plants, are powerful antioxidants, and they are provided to us by sunflower seeds when we eat them.
Vitamins and Minerals
You may get a lot of nutrients from sunflower seeds. They contain about 7.4 milligrams of vitamin E, which is just under half of the FDA's recommended daily intake. Thiamin, niacin, vitamin B6, and folate can all be found in them in relatively tiny amounts, making them a healthy addition to the diet.
Sunflower seeds include a variety of minerals, including copper (68% of your daily intake), magnesium (10% of your DV), phosphorous (31% of your DV), manganese (31% of your DV), selenium (35% of your DV), and smaller levels of zinc, iron, potassium, and selenium.
Carbs
Sunflower seed kernels, roughly a quarter cup's worth, are about 207 calories and 7 grams of carbohydrate. Nearly 4 grams of fiber account for roughly half of the carbs, with the remaining 4.5 grams coming from starch.
Sunflower seeds are regarded as a low-glycemic food since they contain practically little sugar. A 100-gram serving of sunflower seed kernels has an estimated glycaemic load of 0.
Protein
Nearly 6 grams of protein may be found in only 1/4 cup of sunflower seeds.
Fats
Fat accounts for most of the sunflower seeds' calorie content. Each 1/4 cup serving contains just over 19 grams of fat. But the majority of it is a healthy fat, a blend of polyunsaturated fat (12.6g) and monounsaturated fat (2.8g) (3.6g). An individual serving of sunflower seed kernels contains roughly 2 grams of saturated fat.
Health Benefits
Numerous beneficial properties, including a reduced risk of cardiovascular disease and high blood pressure, have been linked to eating sunflower seeds. Plus, they're packed with nutrients that can help keep you healthy and give you more pep in your step.
Some of the ways in which sunflower seeds improve health are listed below.
Helps Maintain Regularity and Regularity Is Helpful In Maintaining Healthy Digestion
Fiber-rich foods are beneficial to digestive health. You can't digest fiber because it's not a part of the carbohydrate. The digestive, absorption, and metabolic processes it controls all contribute to normal bowel function. 3 You can feed good bacteria in your large intestine thanks to the fermentable fibers you eat.
While the sunflower seed kernel does contain some fiber, eating the entire seed delivers even more, as the hull is nearly 100% fiber.
Immunity Booster
Sunflower seeds provide vitamin E, zinc, and selenium, all of which help the body's immune system. Vitamin E strengthens the body's immune system and offers protection from a variety of infectious diseases. Furthermore, it acts as a potent antioxidant, blocking harmful free radicals from harming our bodies' healthy cells.
By warding off swelling, allergic reactions, and foreign pathogens, zinc helps keep us healthy by reducing the likelihood of infection. Inflammation can be reduced and immunity can be boosted thanks to selenium. Furthermore, it aids in the mitigation of damage caused by free radicals by acting as an antioxidant.
Reducing Inflammation
Sunflower seeds have anti-inflammatory properties that can help people with both acute and chronic inflammation. Vitamin E, flavonoids, and other anti-inflammatory plant components are found in sunflower seeds. A recent study indicated that people who ate sunflower seeds and other seeds at least five times per week had reduced inflammation and risk factors for various chronic diseases.
Eases Constipation
As a source of fiber, sunflower kernels may help regulate bowel movements and ward off constipation. As far as health goes, this could be beneficial for some. In addition, increasing your fiber intake has been proven to help those who suffer from constipation pass their stools more often. The authors of one study, however, cautioned that it may not always help with loose stools, lessen the need for laxatives, or reduce the discomfort associated with passing gas.
Reduces Cholesterol
The LDL cholesterol in the blood is lowered by the fiber in sunflower seeds. Sunflower seeds include niacin, also known as vitamin B3, which lowers blood cholesterol and the likelihood of developing heart disease. Sunflower seeds are a good source of pantothenic acid (vitamin B5), which raises "good" HDL cholesterol while lowering "bad" LDL cholesterol
Improving Heart Health
Sunflower seeds have a high concentration of polyunsaturated fat and added fats, both of which are considered "good" fats. There are 14 grams of fat in a serving size of 3/4 cup of sunflower seeds. Consumption of seeds, notably sunflower seeds, has been associated with a reduced risk of cardiovascular events, high cholesterol, and increased blood pressure.
Aids Healthy Weight Maintenance
Consuming a diet high in fiber can help you feel fuller for longer (feeling full). People who consume more fiber in their diets have been found to have a lower risk of obesity. It has been shown via epidemiological and clinical research that eating more fiber-rich foods is associated with a lower risk of metabolic disorders like obesity and type 2 diabetes.
Reduces Risk of Cancer
Sunflower seeds are a good source of phytosterol beta-sitosterol, which has been shown to reduce the risk of developing breast cancer. [9] It slows down the proliferation of cancer cells, shrinks the tumor, and stops it from spreading to other parts of the body.
As an added bonus, the presence of powerful antioxidants in sunflower seeds also lowers the cancer risk. The risk of developing colon cancer is also decreased by eating these seeds.
Boosting Energy Levels
Sunflower seeds are an excellent source of protein, which can help you feel more energized, and they also include important nutrients like vitamin B and selenium. Sunflower seeds are a good source of vitamin B1 (thiamin), which aids in the conversion of food into energy and keeps you going all day. A higher oxygen intake is one benefit of increased blood flow, which selenium can facilitate.
May Reduce the Risk of Disease
Scientists have found that those whose diets are high in fiber are less likely to develop cardiovascular disease, diabetes, and several forms of cancer. Hyperlipidemia (an excessively high blood fat concentration), hyperglycemia (high blood sugar), and hypercholesterolemia (high blood cholesterol) are all conditions that may benefit from a high-fiber diet (elevated cholesterol levels).
Further, there is some proof that a lower risk of cancer, particularly colon cancer, is connected with a higher fiber intake. The authors of one massive study found that those with the highest intakes of dietary fiber had lower probabilities of developing several forms of colon cancer.
Boosts The Function Of The Brain
Vitamin B6 can be found in sunflower seeds. The effects on one's disposition, focus, and memory are all boosted by this. Our bodies respond by releasing serotonin and norepinephrine. Premenstrual symptoms are another area in which sunflower seeds can aid (PMS).
Limits Cell Damage
Vitamin E is a crucial fat-soluble vitamin that helps keep the nervous system and immune systems healthy. Antioxidant capabilities are also attributed to vitamin E. Antioxidants shield cells from free radicals, which can otherwise cause irreparable harm. Toxins in the environment (such as those found in cigarettes) might exacerbate the free radical damage already done by your body.
Antioxidants are best obtained through whole foods rather than supplements, according to experts. Antioxidants are found in foods like fruits, vegetables, and seeds.
Helps in the Treatment of Anaemia
Many people don't realize that sunflower seeds are a rich source of iron. People with anemia can benefit from eating these seeds since they raise blood iron levels.
Helpful During Pregnancy
Prenatal mothers can benefit greatly from the high levels of vitamin E found in sunflower seeds. This suggests that vitamin E aids fetal growth and development. Therefore, pregnant women and their babies can benefit greatly from eating sunflower seeds.
Good for our Skin
Sunflower seeds are great for our skin because they keep us looking radiant. Furthermore, the seeds' antibacterial and antifungal properties aid in the prevention of infections, which in turn helps to maintain healthy, radiant skin. Sunflower seeds have oleic and linoleic acids, which aid in the production of collagen and elastin and hasten the healing of wounds. Another benefit is that they stop scars from forming.
Negative Consequences
Ingesting too many whole sunflower seeds might have unpleasant consequences. The exterior shell, or hull, might be tough to chew through. In addition, fecal impaction (FI), a severe form of constipation, can be brought on by consuming too many hulls. The hulls are sharp and can cause injury to the esophagus or the digestive tract if not eaten properly.
Sunflower seed shells are a typical source of concern because children have been known to eat too much of them. An obstruction called a rectal seed bezoar can form as a result of this condition in some people and may necessitate medical attention. In most cases, hospitalization is necessary to remove the obstruction and return bowel function to normal. Only eat sunflower seed kernels if you want to prevent this danger.
Allergies
To be sure, there have been reports of people who are allergic to sunflower seeds, but this is not widespread. Asthma, swelling, irritation of the mouth, hay fever, rashes, lesions, vomiting, and anaphylaxis are only a few of the possible reactions. Some proteins in the seeds can cause allergic reactions in some people. Roasted and powdered sunflower seeds (sunflower seed butter) can be just as allergic as the entire seed.
However, some extremely sensitive people have shown sensitivities to extremely low levels of allergenic proteins in refined sunflower oil.
Farmers and people who breed birds for a living are at a higher risk of developing an allergy to sunflower seeds because of the constant exposure they get. If you have pet birds and feed them sunflower seeds, you may be releasing allergens into the air that you and your family members are breathing in. Sunflower seed proteins absorbed through broken skin pose a risk of food allergies in young children.
Some people have developed touch allergies to sunflower seeds, which can manifest as itchy, inflamed hands while handling the seeds in situations such as baking yeast bread with sunflower seeds.
Sprouted Seeds
The practice of sprouting seeds is becoming more commonplace. Sometimes seeds are tainted with Salmonella and other hazardous bacteria that flourish in the warm, damp conditions of germination and sprouting. It's especially important to watch out for this in raw sprouted sunflower seeds, which might not have been roasted past 118 degrees Fahrenheit (48 degrees Celsius).
Bacteria-killing drying temperatures for sunflower seeds. Scientists observed that drying sunflower seeds at 122 degrees Fahrenheit (50 degrees Celsius) or higher dramatically reduced Salmonella presence. Products may be recalled if bacteria is found to have contaminated them; this has happened with raw sprouted sunflower seeds. Don't ever eat something that has been recalled.
Calories and Sodium
Sunflower seeds are strong in healthy elements, but they also have a high-calorie count. As it takes time to split open and spit out each shell, munching on seeds in the husk is a simple technique to limit eating speed and calorie intake.
People often suck on the shells before splitting them open, but if you're limiting your salt intake, you should know that 1/4 cup of these can contain more than 2,500 mg of sodium (108% of the RDI) (30 grams). If only the edible part, the kernels inside the shells, are listed on the nutrition facts label, the sodium amount may not be obvious. Low-sodium varieties are available from some manufacturers.
Stool Blockages
In rare cases, both children and adults have experienced fecal impaction after eating a high quantity of sunflower seeds all at once. Due to the risk of ingesting indigestible shell pieces, eating sunflower seeds in their shells can increase the likelihood of fecal impaction.
If you have an impaction, you might not be able to go to the bathroom for a while. Your doctor may need to put you under for the removal of the obstruction. You may experience constipation, abdominal pain, nausea, and diarrhea as a result of fecal impaction, in addition to the other symptoms.
Cadmium
Sunflower seeds' cadmium concentration is another consideration for limiting their consumption. Long-term exposure to high levels of this metal can be detrimental to the kidneys. Because sunflowers are notorious for accumulating cadmium from the ground up, their seeds typically have higher concentrations of the metal than do other meals.
According to the World Health Organization, an adult weighing 154 pounds (70 kg) should not exceed 490 micrograms (mcg) of cadmium per week. People's estimated weekly cadmium consumption went up from 65 mcg to 175 mcg when they ate 9 ounces (255 grams) of sunflower seeds for an entire year. Nevertheless, this dose did not cause any measurable increases in cadmium blood levels or any observable kidney injury. Consuming 1 ounce (30 grams) of sunflower seeds per day is safe, but you shouldn't eat an entire bag in one sitting.
Varieties
Sunflower seeds sold in stores are typically classified as "non-oilseed." These striped black and white seeds come in bags and can be eaten alone or added to other dishes like bread.
You should always check the ingredients and read the label before purchasing anything, and sunflower seeds are no exception (if possible). It's worth noting that some packages of sunflower seeds actually just include the kernel, but nonetheless utilize the word "seed" in their product name. The hull is usually removed mechanically from "sunflower kernels" sold in stores.
Raw, roasted, or seasoned sunflower kernels or entire seeds are all on the market. It is common practice to dust the kernels and seeds with salt, altering their nutritional value. In the case of salted seeds, a single-ounce portion can include 45mg of sodium or more; some brands even include as much as 186mg of sodium. When seeds or kernels are roasted in oil, the fat content of each serving increases.
Maintaining Safe Food Stockpiles
Sunflower kernels have a high amount of fat and may quickly go rancid if not kept in an airtight container. They can be stored for up to three months in the fridge in an airtight container. They're suitable for the freezer as well.
Check the "best by" date before purchasing whole sunflower seeds from the store, as certain varieties may have been sitting on the shelf for quite some time. When stored in their original packaging, entire seeds have a shelf life of up to four months following that date, and when frozen, they have a shelf life of up to a year.
Tips on Consuming Sunflower Seeds
It is common practice to sell sunflower seeds in their shells, and consumers may choose to roast or consume them raw. The shell of sunflower seeds should not be consumed, so it is necessary to use your teeth to crack them open before eating.
It helps to hold the shell between your teeth at an angle using your tongue. Use your teeth to crack open the shell and extract the seed. Eat the seed after spitting out the shell.
Sunflower seeds are a versatile food that may be used in many different recipes. For some suggestions on how to use them in cooking, read on.
- Use as a salad topping
- Toss in some trail mix
- Combining with oatmeal
- Scatter over a dish of stir-fried or jumbled veggies.
- Combine with veggie patties
- Substitute in a variety of baked items
- Replace peanut butter with sunflower butter.
- Use sunflower oil in place of other oils for frying.
When sunflower seeds are cooked, they may turn a bluish-green color. This happens because of a harmless chemical reaction between the chlorogenic acid in the seeds and the baking soda, though this reaction can be mitigated by using less baking soda.
Last but not least, due to their high-fat content, sunflower seeds quickly go rancid. Keep them in the fridge or freezer in an airtight container to prevent them from going rotten.
Methods for Getting Ready
Sunflower kernels are delicious either eaten on their own or as a part of a salad. If you want to limit how much you eat, measure the seeds instead of digging them out of a bag or dish. You shouldn't eat more than a dry ounce's worth, which is around a quarter of a cup (without the shell).
Cut your seed serving in half if you're going to eat it with fruit to save calories. On the other hand, if you're adding seeds to a salad or vegetable side dish that's already rather loaded, you can limit yourself to around 1 tablespoon. Sunflower kernels are a great way to increase the fiber, texture, and heart-healthy fat content of your side dishes. They can be added raw or roasted.
Sunflower seeds should be spread out on a baking sheet and baked at 400 degrees to become deliciously toasted. If desired, drizzle with olive oil and seasonings. In about 3–4 minutes, they will begin to brown, so keep an eye on them.
In addition, pulverized sunflower seeds can be used as a rub for meat and fish. If you want to add some extra flavor to your yogurt, cottage cheese, or low-fat smoothie, try mixing in some seeds. They're great in homemade granola and trail mix and may be used in a wide variety of baked goods like muffins, bread, pancake mix, and desserts.
Sun butter, made from sunflower seeds, is a tasty alternative to peanut butter for those with nut allergies. Sunflower oil is produced from the seeds.
Conclusion
Sunflower seeds have a crackpot, crunchy texture and can be used as a pleasant garnish or complement to a wide variety of recipes. Their vitamin and plant chemical content may aid in the battle against inflammation, cardiovascular disease, and type 2 diabetes. However, they are high in calories and may cause undesirable effects if consumed in large quantities.
