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Sunflower Seeds Are Packed with Benefits

Sunflower seeds are actually fruits of the sunflower, Helianthus annuus, rather than seeds.

When they are hulled, they are referred to as sunflower kernels. Native Americans have used them for 5,000 years.These cheerful plants produce abundant seeds that are nutritional powerhouses, in addition to being tasty.

Sunflower Blossom

Here is a nutritional breakdown of 1 ounce of the seeds:

Sunflower Seeds / 1 oz. (28.35 grams)
Nutrient	Amount
Calories	160
Total fat	14 g
Cholesterol	0 mg
Sodium	< 2 mg
Total carboydrate	5 g
Dietary fiber	4 g
Sugars	1 g
Protein	6 g
Vitamin A	< 3 IU
Vitamin C	< 0.2 mg
Calcium	33 mg
Iron	1.9 mg
Vitamin E	11.34 mg
Thiamin	0.65 mg
Riboflavin	.07mg
Folate	64.5 mcg
Magnesium	104 mg
Zinc	1.4 mg
Copper	0.4 mg
Selenium	16.87 mcg

The Amazing Seed – A Bonanza of Nutritional Benefits

Sunflower seeds are high in vitamin E which is considered to be the body’s primary fat soluble antioxidant , fighting free radicals that might otherwise damage fat-containing parts of the body. Vitamin E has anti-inflammatory effects that help to decrease the risk of colon cancer, diabetes complications and menopausal symptoms like hot flashes. It is also helpful in preventing heart disease. One-quarter cup of the seeds provides 90.5% of the daily value (DV) for vitamin E.

Another nutrient provided is magnesium which is important for muscle and nerve tone, healthy bones, and energy. One-quarter cup gives you 31.9% DV.

The seeds are also a good source of the trace mineral selenium. This nutrient is important in DNA repair and it inhibits the growth of cancer cells. One-quarter cup of sunflower kernels gives you 30.6% DV.

Eating and Storing

If you purchase the seeds from a bulk bin, make sure there’s a good turnover so they’re fresh. They have a tendency to go rancid because of their high fat content, so smell them before buying. Store them in the refrigerator in an airtight container. They can also be frozen.

People like to sprinkle the seeds on salads. You may not have thought of sprinkling them on pasta dishes, but they provide an interesting texture component to dishes like pasta marinara or pasta primavera. The seeds can also be added to hot and cold breakfast cereals. The kernels can be sprouted and added to salads.

Here’s a recipe for a delicious sunflower seed milk. This works best in a high-powered blender, but you can do it in a regular one. You may have to strain the milk, though, for the best creaminess.

¼ cup sunflower kernels
2 cups water
pinch good salt
½ teaspoon maple syrup (or other natural sweetener of your choice)
1/8-1/4 teaspoon vanilla

Blend it all together and enjoy!

The wonderful sunflower provides beauty and something nutritious and delicious to eat. If you have a yard, plant some for yourself and extra for the birds.

Return to the Healthy Foods page from this Sunflower Seeds page.

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