Loved for their high nutrient quotient and mild and nutty taste, sunflower seeds make a perfect go-to snack. These tiny seeds shelled in black and white hulls offer a lot of health benefits. They are easy to store and have a long shelf life, so they make an excellent addition to your snack or meal rotation.
Here we have put together the uses and perks of having these wholesome seeds for you. But before that, let's have a look at the nutrition profile of sunflower seeds.
Sunflower Seeds Nutrition Facts
Sunflower seeds are rich in essential vitamins and minerals. They are high in protein, which is important for building lean muscle mass, repairing damaged tissue, and stimulating the production of red blood cells. Sunflower seeds also contain all nine essential amino acids, making them a complete protein source. The best part about sunflower seeds is that they are rich in heart-healthy monounsaturated fats, which help lower LDL cholesterol and triglycerides. Sunflower seeds also contain iron, manganese, and zinc.
Sunflower Seeds contain a range of nutrients. 30-grams of shelled and dry Roasted Sunflower Seeds contain-
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Nutrients in Sunflower Seeds |
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Sunflower Seeds Calories |
163 grams |
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Carbohydrates |
6.5 grams |
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Protein |
5.5 grams |
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Fibre |
3 grams |
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Total Fat |
14 grams (Saturated = 1.5 grams + Polyunsaturated = 9.2 grams + monounsaturated = 2.7 grams) |
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Vitamin B6 |
11% of the RDI (Reference Daily Intake) |
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Niacin |
10% of the RDI |
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Vitamin E |
37% of the RDI |
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Folate |
17% of the RDI |
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Iron |
6% of the RDI |
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Pantothenic Acid |
20% of the RDI |
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Magnesium |
9% of the RDI |
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Zinc |
10% of the RDI |
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Copper |
26% of the RDI |
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Manganese |
30% of the RDI |
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Selenium |
32% of the RDI |
Sunflower Seeds Health Benefits
Protection from chronic diseases
Sunflower seeds are loaded with the goodness of vitamin E and selenium. These are potent antioxidants that help your body fight free radicals that happen to cause many chronic health conditions including cancer, heart disease, and diabetes. These two nutrients also help protect your body from the damaging effects of oxidation, which occurs when food is exposed to oxygen.
Sunflower Seeds Benefits For Weight Loss
The dietary fibre content of sunflower seeds is very high. Therefore, it fills up your tummy quickly while curbing your hunger pangs. Sunflower seeds are high in monounsaturated fats. These fats help lower your LDL cholesterol and triglycerides, while also improving insulin sensitivity which reduces belly fat storage. Sunflower seeds are also high in copper, which helps the body use more of the fat you eat for energy.
Sunflower Seeds Benefits For Hair
Sunflower seeds are rich in selenium, which is an essential mineral for hair growth. It is also high in copper, zinc, and manganese that have great effects on the health of your scalp. Manganese is also very important for healthy hair growth as it works with vitamin B3 to help produce more fatty acids which are essential for strengthening and conditioning. Munch on a handful of these super-healthy seeds and say goodbye to your hair and skincare woes owing to the rich mineral profile of sunflower seeds.
Sunflower seeds for heart health
Sunflower seeds are rich in vitamin E, which is known to help prevent heart disease. They also contain magnesium and potassium that are essential for healthy blood pressure levels. This makes sunflower seeds a great choice for anyone with high blood pressure. The phytosterols and essential fatty acids present in sunflower seeds keep your heart healthy while regulating the level of cholesterol in your body. It also boosts your immunity.
Sunflower seeds benefits for skin
The skincare benefits of sunflower seeds are well known as they contain a lot of fatty acids, minerals, and vitamins that help keep your skin glowing. Sunflower seeds are high in vitamin E, which is known to help prevent skin ageing. The zinc content in sunflower seeds is also great for healthy skin. It is responsible for helping your skin produce collagen, which keeps it healthy and glowing.
Sunflower seeds for detoxification
Sunflower seeds are a great detoxifier as they contain zinc, which helps your body remove toxins from the body. Zinc is also an essential mineral for the production of haemoglobin in your body, which helps remove waste from your cells. Owing to the high magnesium percentage in sunflower seeds, these work as great detoxifying food that flushes toxins and harmful chemicals out from the body.
Frequently Asked Questions
Can sunflower seeds be eaten raw?
Yes, you can eat them as they are. Sunflower seeds do not need to be cooked before eating. They can also be sprouted or made into pesto or hummus.
How to eat sunflower seeds?
Sunflower seeds are eaten raw, roasted, or as a snack. You can also make them into cookies and other recipes. You can also add sunflower seeds to your yogurt or cereal for breakfast. You can also use these as toppings on salads, soups, and smoothies for adding crunch.
How much sunflower seeds to eat daily?
One ounce of sunflower seeds is considered one serving. It is recommended to have only a few servings of sunflower seeds per day. As long as you do not eat a bagful of sunflower seeds, sunflower seeds will not cause any harm. However, make sure to have these in moderation.
How many seeds does a sunflower have?
There are nearly 2000 seeds in a single head of a sunflower. The small seeds are called "pods" and the large ones are called "seeds". The pods are commonly eaten, while the seeds are used for oil production.
How many calories are in sunflower seeds?
Sunflower seeds contain 60 calories per ounce. If you have just one ounce of these then it will provide you with around 200-300 calories. This is not a lot of calories and is a good snack to have in between meals.
Are sunflower seeds fattening?
Sunflower seeds are rich in good fats. However, overeating these seeds are more likely to increase your waistline.
Recipes With Sunflower Seeds?
Sunflower seeds can be used in a variety of recipes. They are very nutritious and add great flavor to any dish you make. You can add them to many baked goods such as cookies and muffins.
You can make so many recipes with sunflower seeds. Some of the most popular ones include - spicy snacks, a glass of smoothie, energy balls with mixed seeds, add as cake topping, and so on. Here are some recipes for you to try:
1. How to make energy balls with sunflower seeds?
Ingredients: 1 cup of sunflower seeds, 3/4 cup of shredded coconut, 2 tablespoons of ground flax seeds, 1 tablespoon of chia seed or hemp seed, 1 teaspoon of cinnamon powder, and a pinch of sea salt.
Method: Place all the ingredients in a food processor and process until you get a fine mixture. Now, shape the mixture into balls using your hands or spoon. Place them on an oiled baking tray and bake for 15 minutes at 170°C (325°F). Then let them cool down and enjoy.
2. How to make a smoothie with sunflower seeds?
Ingredients: 1 cup of milk, 2 tablespoons of honey, 1 tablespoon of chia seed or hemp seed, 3/4 cup of sunflower seeds, and a pinch of cinnamon powder.
Method: Place all the ingredients in a blender and process until you get a smooth mixture.
3. How to make sunflower seed crackers?
Ingredients: 1 cup sunflower seeds, ¾ cup pumpkin seeds, ½ cup chia seeds, ½ cup sesame seeds, ¼ cup flax seed, 1 tsp salt, 1 ½ cups water, 1 tbsp dried herbs of your choice, 1 tsp chilli flakes (optional)
Method: Preheat the oven to 170C (340F) fan bake. Mix all ingredients and leave for 10-15 minutes for the seeds to soak up the water. Give everything a good stir, then split the mixture over two lined baking trays and spread thinly. The ideal thickness is about 3-4mm. Too thin and the crackers will be very fragile, too thick and they'll be more like a seed cookie than a cracker.
Bake for one hour (switching the trays around halfway through), or until golden brown and crisp. If they don't feel crisp after an hour, return to the oven for another 5-10 minutes. Remove from the oven, allow to cool, then break into irregular shards. Store in an airtight container.
Healthy snacking for all
Sunflower seeds are a healthy snack for all. They are rich in minerals and vitamins that keep your body healthy. The phytosterols present in sunflower seeds keep your heart healthy while regulating the level of cholesterol in your body. It also boosts your immunity. Owing to the high magnesium percentage in sunflower seeds, these work as great detoxifying food that flushes toxins and is harmful.
To get the most of these seeds, always make sure to make a quality purchase. At Anveshan, we have a range of seeds and healthy food items that we have sourced from the farmers directly and processed using state-of-the-art technologies.
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