Sunflower seeds are loaded with healthy fats and minerals, like most seeds.
Sunflower seeds have a nice mild nutty flavor with a firm but soft texture, which gives a great texture when added to dishes. They’re green/gray in color and are very small tear-drop shaped.
How to Use:
Use in smoothies, toppings for oatmeal, porridge, in granolas, muesli, sprinkled on salads, baked goods, in trail mixes, roasted as a snack, homemade nut butters, or homemade nut milk.
Nutrient Breakdown of Sunflower Seeds:
*per 1 cup, shelled
Protein — 1 cup of sunflower seeds contains 27g protein
Fiber — 1 cup of sunflower seeds contains 14g fiber
Healthy fats — 1 cup of sunflower seeds contains 69g fat
Calcium — 12% DV
Iron — 32% DV
Phosphorus — 154% DV
Magnesium — 43% DV
Potassium — 19% DV
Zinc — 47% DV
Copper — 122% DV
Manganese — 140% DV
Vitamin E — 245% DV
Thiamin — 29% DV
B2 — 22% DV
Niacin — 28% DV
B6 — 53% DV
Folate — 79% DV
Antioxidants — phenolic antioxidants
Sunflower seeds are incredibly mineral rich and contain vitamin E and other antioxidants which are great for helping the body fight free radicals that would otherwise damage our cell membranes, brain cells, and fat-containing molecules. Vitamin E also works to decrease inflammation which is the root cause of many diseases. The phytosterols in sunflower seeds also have been studied with lowering cholesterol and decreasing cancer risk. Sunflower seeds contain minerals, especially magnesium, shown to help reduce muscle aches, reducing blood pressure, preventing migraines, and reducing heart disease. Another key mineral in sunflower seeds is selenium, which helps the body support liver detoxification and cancer protection.
Where to Purchase:
Health food stores, grocery stores, farmers markets, or online retailers. Go for raw and unsalted varieties, also unshelled varieties contain more zinc
Tips and Tricks:
If purchasing seeds in bulk, store half in the freezer to keep from going rancid and keep the rest in the pantry for quick use.