Sunflower seeds are popular in trail mix, multi-grain bread and nutrition bars, as well as for snacking straight from the bag.
They’re rich in healthy fats, beneficial plant compounds and several vitamins and minerals.
These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.
Here’s everything you need to know about sunflower seeds, including their nutrition, benefits and how to eat them.
What Are Sunflower Seeds?
They are technically the fruits of the sunflower plant (Helianthus annuus) (1Trusted Source).
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 (2Trusted Source).
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 (1Trusted Source).
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.
They 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.
SUMMARY: The 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):
|Total fat, which includes:||14 grams|
|• Saturated fat||1.5 grams|
|• Polyunsaturated fat||9.2 grams|
|• Monounsaturated fat||2.7 grams|
|Vitamin E||37% of the RDI|
|Niacin||10% of the RDI|
|Vitamin B6||11% of the RDI|
|Folate||17% of the RDI|
|Pantothenic acid||20% of the RDI|
|Iron||6% of the RDI|
|Magnesium||9% of the RDI|
|Zinc||10% of the RDI|
|Copper||26% of the RDI|
|Manganese||30% of the RDI|
|Selenium||32% of the RDI|
Sunflower 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 (4Trusted Source, 5Trusted Source).
Additionally, they are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants (6Trusted Source).
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 (6Trusted Source).
SUMMARY: Sunflower seeds are excellent sources of several nutrients — including vitamin E and selenium — and beneficial plant compounds that can help prevent chronic diseases.
While short-term inflammation is a natural immune response, chronic inflammation is a risk factor for many chronic diseases (9Trusted Source, 10Trusted Source).
High blood pressure is a major risk factor for heart disease, which can lead to heart attack or stroke (13Trusted Source).
The effects of sunflower seeds on blood sugar and type 2 diabetes have been tested in a few studies and seem promising, but more research is needed (7Trusted Source, 17).
Sunflower seeds contain nutrients and plant compounds that help reduce your risk of inflammation, heart disease and type 2 diabetes.
Click here to know More Benefits of Sunflower Seeds.
Where to Buy Sunflower Seeds in Ghana?
Searching for where to buy Seeds in Ghana? Want to know Price of Sunflower Seeds in Ghana? Order Seeds from www.dyroohealthcare.com | www.dyroorganics.com. Simply contact us on 0550080976 | 0241155551 – Whatsapp +233550080976 for your supplements. We do same day delivery anywhere in Ghana.
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