Sunflower seeds are the fruits of the sunflower plant, Helianthus annuus. They are small, oval, and have a firm texture with a mild, nutty flavor. Often consumed shelled, these seeds are rich in essential fatty acids, vitamins, and minerals. They can be enjoyed raw, roasted, or as an ingredient in various dishes, including salads, bread, and granolas.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the brand and specific processing methods. The following are approximate values.)
- Energy: 584 kcal
- Protein: 20.8g
- Carbohydrates: 20g
- Sugars: 2.6g
- Fat: 51g
- Saturated: 4.5g
- Fiber: 8.6g
- Vitamin E: 35.2 mg
Ingredients: Raw sunflower seeds.
What it is good for:
- Rich source of Vitamin E, which is a powerful antioxidant.
- High in selenium, which supports thyroid function.
- Contains anti-inflammatory properties.
- A good source of magnesium, which benefits the nervous system.
- Helps reduce cholesterol due to its phytosterol content.
How to Use: Sunflower seeds can be eaten raw, roasted, or salted as a snack. They can also be sprinkled over salads, added to baked goods, mixed into oatmeal, or used in homemade trail mixes.
Recipe Idea – Sunflower Seed Pesto: Ingredients:
- 1 cup sunflower seeds, toasted
- 2 cloves garlic
- 1 cup fresh basil leaves
- 1/2 cup grated Parmesan cheese
- 1/2 cup olive oil
- Salt and pepper to taste
- Juice of 1 lemon
Instructions:
- Toast the sunflower seeds in a dry skillet over medium heat for 3-5 minutes or until lightly browned, stirring occasionally.
- In a food processor, combine the toasted seeds, garlic, basil, and Parmesan cheese. Process until finely ground.
- With the processor running, slowly drizzle in the olive oil until the mixture is smooth.
- Season with salt, pepper, and lemon juice.
- Store in an airtight container in the refrigerator. Use as a spread for bread, a sauce for pasta, or a dressing for salads.
Diets it fits into:
- Vegan (when not including Parmesan in recipes)
- Vegetarian
- Gluten-Free
- Paleo
Note: Sunflower seeds are generally safe to consume, but as with any food, they should be eaten in moderation. Some individuals might have allergies or sensitivities to seeds. Always consult with a healthcare provider if unsure.
