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SUNFLOWER SEEDS: A SUPERFOOD YOU MAY BE OVERLOOKING

by The Food Folks on June 29, 2021

brown seeds in a bowl with sunflower

Sunflower seeds are exactly what their name implies: seeds of a sunflower. To be more precise, the fruits of the sunflower.

The black clusters in the centre of a sunflower contain 1000 to 1500 fruits.

The black skin of the fruit is tapered on one side and spherical on the other. When the kernels are not in the shell, they are usually cream in colour.

Sunflower seeds have a lovely aroma and a sweet, nutty taste. Sunflower seed kernels are used to extract the oil. Peeled seeds, on the other hand, are mostly utilised as bird food.

Sunflower seeds are nutrient-dense, inexpensive, and versatile. You can eat them as a snack, use them to cook or bake with, or extract high-quality oil from them.

 

ARE SUNFLOWER SEEDS HEALTHY?


DIETARY FIBER 
Our sunflower seeds contain 15 g of fibre per 100 g. This item is of very high and good quality. It is recommended that you consume enough fibre each day to aid digestion.

UNSATURATED FATTY ACIDS
Sunflower seeds are high in unsaturated fatty acids, such as linoleic acid, which helps lower cholesterol levels. Sunflower seeds contain 8 g of linoleic acid per 28 g. There's also a lot of folic acid, a B vitamin that's essential for pregnant and nursing women.

PROTEIN
Sunflower seeds are an excellent source of vegetable protein. They contain more protein than most meats. It's no surprise that they're popular among vegetarians and vegans.

MINERALS
The seeds contain important minerals such as calcium and magnesium. If you have frequent leg cramps due to a magnesium deficiency, snack on sunflower seeds.

Sunflower seeds are high in magnesium (336 mg), vitamin E (38.8 mg), vitamin B1 (1.9 mg), B3 (11.2 mg), and B6 (1.3 mg). With 60 grammes, the daily requirement for vitamin B1 is already met. Iron, copper, and zinc are also abundant in the cores.

VITAMINS
Sunflower seeds are abundant in vitamins as well. Among these are vitamins A, E, B, and K. According to a WHO study, vitamin E insufficiency is the primary cause of heart attacks. People with low vitamin E levels are three times more likely to suffer from angina.

They are also popular as a salad topping and as a bread ingredient.

However, as with all foods, it's critical to pay attention to portion size:

The calorie count is 557 kcal/2,334 kJ.
Carbohydrates: 11.4 g, 2.9 g of which is sugar
6 g of dietary fibre
47 g of fat and 19 g of protein

CALORIES

Sunflower seeds have around 666 calories per 100 gramme. If you sprinkle two tablespoons on your salad, it will be roughly 200 calories.

 

HOW DO I USE SUNFLOWER SEEDS?

Sunflower seeds can be used in a variety of ways; here are some ideas for incorporating them into your diet:

SALADS

When it comes to salad toppings, sunflower seeds are an old classic. Simply sprinkle them on top after mixing all of the ingredients. You may also add pumpkin seeds to your salad for crunch and vitamins.

IN CUISINE

Sunflower seeds can be added to morning cereal to make it more nutritious. Sunflower seeds are an excellent addition to any meal, particularly breakfast.

Sunflower seeds contain vitamin A, which aids in vision improvement, as well as B vitamins, which aid in nerve strength and the prevention of heart disease. Vitamin D affects calcium metabolism, whereas Vitamin K aids in blood clotting.

MORNING CEREAL

Sunflower seeds can be added to morning cereal to make it more nutritious. Sunflower seeds are an excellent addition to any meal, particularly breakfast.

IN PORRIDGE

Sunflower seeds should undoubtedly be added in your morning porridge. They add a crisp, slightly nutty flavour to the oatmeal while also giving a lot of nutrients.

IN THE SOUP

Toasted sunflower seeds can improve the flavour of soups and stews. Curry dishes, vegetable pans, and sunflower seed quiches are far superior and more appetising.

ROLLS AND BREAD

Before baking, sunflower seeds can be added into the batter or sprinkled on top of the bread. They add flavour diversity as well as crunch to the dish.

PASTRIES

Sweet pastries like cookies, cakes, waffles, and granola bars complement the seeds wonderfully.

SPREADS

Sunflower seeds provide a wonderful base for homemade vegan spreads. In a blender, combine soaked or cooked sunflower seeds, water, oil, and spices.

Depending on your preferences, season your spread with peppers, olives, eggplant, onions, horseradish, or other appetising ingredients.

 

WHERE TO BUY SUNFLOWER SEEDS

Sunflower seeds are a common commodity. They are available all year in every supermarket and are of great organic quality.

You can buy sunflower seeds online as well as at the health stores and online, and come in a variety of flavours, including roasted, salted, unsalted, peeled, and unpeeled.

Sunflower seeds are quite inexpensive when compared to other nuts and seeds, even if you choose organic grade.

 

HOW SHOULD I STORE SUNFLOWER SEEDS?

Because of their small size and high fat content, sunflower seeds quickly go rancid when exposed to air and light.

Keep them cool, dry, and dark in airtight containers like metal cans or glass jars. All unsealed packages should be stored properly, and the remainder should be consumed as quickly as possible.

 

SUNFLOWER SEEDS: HOW LONG DO THEY LAST?

Sunflower seeds can be preserved for a year if properly stored. However, if they haven't been used in a long time, smell them and see if  fungus has formed.

 

WHAT ARE THE HEALTH BENEFITS OF SUNFLOWER SEEDS?

SKIN THAT IS HEALTHY, BEAUTIFUL, AND YOUNG

Sunflower seeds are high in vitamin E, which is regarded to be the most effective anti-aging agent.
It has anti-aging qualities, prevents wrinkles, and makes hair shiny and appealing. It also has a positive influence on cholesterol levels.
Sunflower seeds have about 35 milligrammes of vitamin E per 100 gramme. This is twice what you need on a daily basis.

STRENGTHENING OF BONES AND TEETH

Sunflower seeds contain a lot of calcium, which is good for your bones and teeth.

Phosphorus is also found in genetic material and plays an important function in cell energy metabolism.

With 100gms of sunflower seeds, you can meet your daily calcium and phosphorus requirements.

PROTECTION AGAINST ANEMIA

Sunflower seeds, with 6 g of iron per 100 g, are essential for vegans who are likely to be iron deficient due to a lack of meat. Iron contributes to the prevention of anaemia and fatigue.

HELPS PREGNANT OR BREASTFEEDING WOMEN

There are 100 mcg of folic acid in 100 g of sunflower seeds. This is especially beneficial for nursing mothers, who require a higher level of folic acid.

NERVOUS SYSTEM AND MUSCLES STRENGTHENING

If you have leg cramps, you are probably aware of the importance of magnesium, which helps muscles and nerves while also minimising tension and cramping.

Magnesium also helps with electrolyte balance and energy metabolism.

Sunflower seeds have a magnesium content ranging from 350 to 400 mg per 100 gramme. As a result, they are one of the highest magnesium-dense foods ever.

INFLAMMATION 

Sunflower seeds include a high concentration of unsaturated fatty acids, which aid to boost the immune system, reduce inflammation, and increase nerve cell conduction.

These fatty acids are one of a kind in that they do not produce cholesterol. Although cholesterol is not intrinsically harmful, modern eating habits overburden the body with the less digestible LDL cholesterol.

This wax-like substance sticks to the inner walls of blood vessels, causing vein blockage and thrombosis, heart attacks, or strokes.

AWESOME PROTEIN SOURCE

Sunflower seeds not only outperform other seeds in terms of vegetable protein content; even high-protein meats and fish can't compete.

As a result, sunflower seeds are an excellent protein source for vegetarians, vegans, and athletes.

MOOD ENHANCER

Sunflower seeds work in the same way as chocolate does. They both include L-tryptophan, an amino acid that improves mood.

 

SUNFLOWER SEEDS: HOW DO I PREPARE THEM?

PEELED

Peeled and ready-to-use sunflower seeds can be sprinkled over any salad, bread mixture, or other sweet or savoury cuisine. Depending on the recipe, you can also chop them with a knife or a chopper.

UNPEELED

Simply carry the unpeeled seeds anywhere as a snack! Enjoy a tasty nutty snack wherever you go.

ROASTING

If you like toasted almonds, you'll love roasted sunflower seeds. Roasting sunflower seeds in a coated pan without any oils enhances their flavour. Keep in mind, though, that seeds can quickly burn, so keep an eye on the heat! Then, immediately transfer them to a plate to avoid taking any more heat from the pan.

CARAMELIZED

You may simply caramelise the seeds by boiling them in a little amount of water and sugar. After the water has evaporated, let the sugar to caramelise until all of the seeds are evenly toasted. Allow the sunflower seeds to cool completely before spreading them on a baking sheet.

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