Sunflower Seeds Have Some Pretty Impressive Health Benefits

All that time you spent cracking (and spitting) sunflower seeds was time well spent. These delicious snack seeds are highly nutritious foods that offer impressive health benefits. In fact, sunflower seeds contain antioxidants, flavonols, fiber, plant protein, heart-healthy fatty acids and more. They're hypoallergenic and "a great alternative to peanuts and other tree nuts if you have food allergies," says registered dietitian Stephanie Sassos, MS, RDN, CDN, associate director of nutrition at the Good Housekeeping Institute. Here's everything you need to know about the tiny seeds, including their health benefits and ways to use them.

What are sunflower seeds?

The sunflower ( Helianthus annuus ) is native to North America and is a very hardy plant that grows in almost any soil. Grows in full sun. After a sunflower blooms, it usually takes about a month to collect the seeds. "Sunflower seeds are the fruit of the sunflower. The seeds grow in the flower heads of the plant and are harvested from there," says Leanna Warner-Gray, natural foods chef and best-selling author. "A single sunflower can contain hundreds of seeds and the seeds can be over 12 cm in diameter."

You can find sunflower seeds in most supermarkets and some may come as whole seeds, while others may only come with seeds. According to the National Sunflower Association, the sunflower kernel is the flesh inside the sunflower seed. "If you buy sunflower seeds, that means the farmer has removed the husk and you can eat the seeds fresh or ripe," says Sassos. But in whole sunflower seeds, the flesh of the seed is intact and inside the shell. You can roast them and enjoy them, then eat them by cracking open the skin with your teeth, discarding the skin and eating the core inside the seed.

Nutritional value of sunflower seeds

Serving Size: 1 oz. Roast sunflower seeds without salt

• Calories: 165

• Total fat: 14 grams

• Saturated fatty acids: 2 grams

• Cholesterol: 0 mg

• Sodium: 0 mg

• Total carbohydrates: 7 grams
  

• Fiber: 3 grams

• Protein: 5.5 grams

• Iron: 1.08 mg (6% DV)

• Magnesium: 36.6 mg (9% DV)

• Phosphorus: 329 mg (26% DV)

• Potassium: 241 mg (5% DV)

• Zinc: 1.5 mg (14% DV)

• Copper: 0.519 mg (58% DV)

• Manganese: 0.598 mg (26% DV)

• Selenium: 22.5 mcg (41% DV)

• Folate: 67.2 μg (17% DV)

• Vitamin E: 7.4 mg (50% DV)

Health benefits of sunflower seeds

Sunflower seeds not only provide a great nutty flavor and crunchy texture, but they also have a number of health benefits, including:

It can help your eyes

"Sunflower seeds are one of the richest sources of vitamin E, containing about half of your daily needs in just one ounce," says Sassos. "Vitamin E is an important fat-soluble antioxidant that plays a role in eye health and fights inflammation." Research shows that vitamin E promotes good vision by preventing eye diseases such as age-related macular degeneration.

It can promote a healthy heart

"Sunflower seeds are not only delicious, but also rich in unsaturated fatty acids," says Sassos. These "good" fats are good for the heart because they help lower LDL (bad) cholesterol levels in the blood, reducing the risk of heart attack or stroke. Just look for unsalted or low-salt options for the heart-healthiest options. The antioxidants in sunflower seeds can also fight inflammation and other chronic diseases.

It can support a healthy immune system

A strong immune system is essential for maintaining overall health, and sunflower seeds are an excellent immune booster thanks to their vitamin E content. They also contain zinc and selenium, which can support a healthy immune system. . Add it to a salad, add it to a stir-fry, or sprinkle it over roasted vegetables for a crunchy, high-protein meal. Better yet, serve it up with foods rich in vitamin C for an ultimate immunity boost.

It can promote good digestion

The fiber in sunflower seeds helps keep things regular and prevents constipation. But if you're not used to eating high-fiber foods, you may want to start slowly and gradually increase your portion sizes over time. Staying hydrated is also important when including more fiber-rich foods in your diet so that the fiber is properly absorbed in the stomach and passed through your system.

It can help with weight control

Getting plenty of fiber and protein is an important step to maintaining a healthy weight, and sunflower seeds are full of both. How do they help? Both nutrients help you feel fuller longer, and fiber promotes healthy digestion and regulates blood sugar.

Disadvantages of sunflower seeds

If you are eating whole sunflower seeds instead of sunflower seeds, be sure to discard the stem. Since the stems are mostly fibrous, eating too much can cause digestive problems, and if not chewed properly, the sharp parts of the skin can damage the digestive mucosa, etc.

Although sunflower seeds and sunflower oil are considered allergen-free alternatives to nuts and other seeds, you should avoid these products if you are allergic to sunflower seeds.

How to eat sunflower seeds

Sunflower seeds are an excellent nutritious food. You can eat the seeds straight from the bag, but sunflower seeds with stems can be a bit more work. To eat the whole seed, you must crack the outer shell between your teeth and spit out the shell before chewing the seed.

Warner-Gray recommends tossing sunflower seeds into salads, yogurt or oatmeal, or adding them to your favorite trail mix. You can use sunflower seeds as butter. Sunflower seed oil offers a peanut-free alternative that is often a safe choice for school. According to Warner-Gray, sunflower seed oil is perfect for making toast in any recipe or as a substitute for nut butter. There are other ways to use sunflower seeds and sunflower seed oil:

• Add the oats

• Garnish with yogurt parfait

• Mix and bake the bread

• Sprinkle over the pastry

• Add it to granola bars and homemade granola bars

• Substitute pine nuts for sunflower seeds in pesto

• Add the chips

• Rub the sunflower seeds into the banana

• Make sandwiches with sunflower butter instead of peanut butter

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Sunflower seeds are sources of micronutrients that offer many health benefits. They are incredibly versatile and can be eaten on their own as snacks or baked goods and even as a side dish. They are an allergen-free alternative to peanut butter and packed with vitamins and minerals. When shopping for sunflower seed oil, look for salt-free or low-salt options and minimal ingredients.

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