Sunflowers are rich in healthy fats, beneficial plant compounds, and several vitamins and minerals that may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.
Sunflower seeds are popular in trail mix, multi-grain bread, nutrition bars, and for snacking straight from the bag.
Here’s everything you need to know about sunflower seeds, including their nutrition, benefits, and how to eat them.
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Sunflower seeds are technically the fruits of the sunflower plant (Helianthus annuus).
The seeds are harvested from the plant’s large flower heads, which can measure more than 12 inches (30.5 cm) in diameter. A single sunflower head may contain up to 2,000 seeds.
There are two main types of sunflower crops. One type is grown for the seeds you eat, while the other — which is the majority farmed — is grown for the oil.
The sunflower seeds you eat are encased in inedible black-and-white striped shells, also called hulls. Those used for extracting sunflower oil have solid black shells.
Sunflower seeds have a mild, nutty flavor and a firm but tender texture. They’re often roasted to enhance the flavor, though you can also buy them raw.
SummarySunflower seeds come from the large flower heads of the sunflower plant. The edible variety has a mild, nutty flavor.
Sunflowers pack many nutrients into a tiny seed.
The main nutrients in 1 ounce (30 grams or 1/4 cup) of shelled, dry-roasted sunflower seeds are (3):
Sunflower seeds Calories163Total fat, which includes:14 grams• Saturated fat1.5 grams• Polyunsaturated fat9.2 grams• Monounsaturated fat2.7 gramsProtein5.5 gramsCarbs6.5 gramsFiber3 gramsVitamin E37% of the RDINiacin10% of the RDIVitamin B611% of the RDIFolate17% of the RDIPantothenic acid20% of the RDIIron6% of the RDIMagnesium9% of the RDIZinc10% of the RDICopper26% of the RDIManganese30% of the RDISelenium32% of the RDISunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damage, which plays a role in several chronic diseases.
Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants.
When sunflower seeds are sprouted, their plant compounds increase. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores.
SummarySunflower seeds are excellent sources of several nutrients — including vitamin E and selenium — and beneficial plant compounds that can help prevent chronic diseases.
Sunflower seeds are sold either in the shell or as shelled kernels.
Those still in the shell are commonly eaten by cracking them with your teeth, then spitting out the shell — which shouldn’t be eaten. These seeds are a particularly popular snack at baseball games and other outdoor sports games.
Shelled sunflower seeds are more versatile. Here are various ways you can eat them:
Sunflower seeds may turn blue-green when baked. This is due to a harmless chemical reaction between the seeds’ chlorogenic acid and baking soda — but you can reduce the amount of baking soda to minimize this reaction.
Lastly, sunflower seeds are prone to becoming rancid due to their high fat content. Store them in an airtight container in your refrigerator or freezer to protect against rancidity.
SummaryUnshelled sunflower seeds are a popular snack, while shelled varieties can be eaten by the handful or added to any number of foods, such as trail mix, salads and baked goods.
Sunflower seeds make for a nutty, crunchy snack and a tasty addition to countless dishes.
They pack various nutrients and plant compounds that may help fight inflammation, heart disease and type 2 diabetes.
Still, they’re calorie-dense and may lead to unwanted side effects if you eat too many.
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