Are Sunflower Seeds Nutrient Dense?
Sunflower seeds are mainly derived from the sunflower plant, which is the Helianthus annuus plant. While many individuals prefer consuming whole sunflower seeds, it is usually considered much safer to consume only just the kernel or the inner meat of the seed. The outside of the kernel is actually quite a fibrous hull that can prove difficult to digest even by humans. Sunflower seeds are lower-carb food sources and rich in multivitamins, minerals, and heart-healthy fats. Since these seeds are usually available year-round, they can not only make for a healthy snack in between meals, but one can use them as protein-rich add-ons to almost any salads, main courses, or side dishes. The following nutrition information has been enlisted by the USDA (United states Department of Agriculture) for approximately 1 cup or 4.94 ounces of dry sunflower seed kernels (that are roasted without any added salt).
- Fiber: 0.423 ounces.
- Protein: 1.025 ounces.
- Vitamin E: 0.00174 ounces (49.3 milligrams).
- Copper: 0.0000886 ounces (2.52 milligrams).
- Fats: 2.54 ounces.
- Sodium: 0.000443 ounces (12.6 milligrams).
- Carbohydrates: 0.987 ounces.
- Manganese: 0.016 ounces.
- Water: 0.233 ounces.
What Are the Nutrition Content of Sunflower Seeds?
About half the carbs gained from consuming the seed kernels are derived from dietary fiber alone- almost up to 0.1411 ounces while the rest of the carbs are derived from starch. These seeds have a low GI (Glycemic Index) and are considered to be low-glycemic foods suited for diabetics or prediabetics. The estimated glycemic load in fact for a single serving of only the sunflower seed kernels is completely 0. Most of the calories in sunflower seeds gained are from a mix of heart-healthy polyunsaturated fat around 0.44 ounces and monounsaturated fat around 0.13 ounces per quarter-cup or 1.18 ounces seed serving. One can also gain around 0.07 ounces of saturated fat from a serving of sunflower seed kernels. These seeds are also balanced and give a rich macronutrient profile to them because they can yield almost 0.21 ounces of protein (per one-fourth cup or 1.18 ounces serving of sunflower seeds).
Sunflower seeds are considered to be powerhouses of vitamins and minerals, particularly a rich source of vitamin E, yielding almost uptake 0.00026 ounces or up to 50 percent of the daily value of the vitamin recommended by the FDA (Food and Drug Administration). The seeds are also considered to be high in thiamin, and other nutrients in traces or smaller amounts like niacin, vitamin B6, folate, and more.
What Are the Health Benefits of Sunflower Seeds?
Various benefits of sunflower seeds include:
- Aids in Digestion and Prevents Constipation: According to current research, foods with high fiber content can aid in healthy digestion and also regulate food ingestion, absorption, and bodily metabolism. Because these fibers are usually fermentable and essential dietary fiber, they can be useful in creating a healthy gut microbiome in the large intestine. The kernels of sunflower seeds can hence be of essential fiber, but if one eats the whole seed, one would tend to benefit more from the hull. Current nutrition research suggests that the sunflower kernel's fiber can add bulk to the stools to prevent constipation as well and can be used for its laxative benefit.
- Satiating and Can Help Prevent Food Cravings as Well as Aid in Healthy Weight Management: Nutritionists usually recommend that one consume a high-fiber diet generally in order to avoid binge eating or to prevent unhealthy food cravings, as fiber can keep satiated throughout the day. Sunflower seeds hence can be an easy inclusion into high-fiber diets and boost satiety as well as sustain healthy weight.
- Reduced Risk of Developing Cardiovascular and Other Chronic Diseases: Individuals who regularly intake a high-fiber diet also tend to have a much-reduced risk of developing heart disease, diabetes, and certain cancers in contrast to individuals who do not follow a diet rich in fiber. Sunflower seeds which can be a high-fiber addition to the diet have been researched exclusively for their benefits of reducing the individual risk of developing hyperlipidemia, hyperglycemia, and hypercholesterolemia thus exerting a cardioprotective as well as a synergistic effect on glucose uptake and regulation in the body.
- Rich in Vitamin E Boosting Immunity and Can Prevent Cellular Damage: Sunflower seed consumption may also boost immunity and prevent cell damage from harmful free radicals because the seed kernels are quite rich in the crucial fat-soluble vitamin E. Vitamin E is also essential for nerve functions and in the antioxidant activity in our body.
What Are the Precautions to Be Taken While Consuming Sunflower Seed Hull?
Nutrition experts advise against the consumption of the sunflower hull that covers the seed usually because it is outer shell can be both sharp as well as extremely hard to digest even by humans. In fact, consumption of whole sunflower seeds including the hulls can result in a condition called ‘fecal impaction,’ which is a severe type of constipation in predisposes individuals to gastric issues. Hence, consuming only the sunflower kernels is advisable.
How to Purchase, Store, and Use Sunflower Seed?
It is important to read the product or ingredient label and the best to use by date when purchasing sunflower seeds and also make note of the added sodium content that would possibly alter its nutritional profile. Consuming whole seed kernels that are available without dusted salt is more beneficial to health. Seeds available in fresh produce sections can easily last for up to four months after purchase or one can even freeze them for up to a year. One can snack on the seed kernels raw in between meals or can simply roast them or even grind them for dusting over meat and fish. One can toss these heart-healthy seeds into daily yogurt, and cottage cheese, or into low-fat smoothies, muffins, pieces of bread, pancakes, and desserts or add it into granolas or trail mix to create interesting flavors. One can prepare its seed butter, which can serve as a good substitute for peanut or other nut butter.
Conclusion
Sunflower seed kernels are satiating nutrient-rich snacks or dietary add-ons to a healthy or cardioprotective diet. Its high fiber content, polyunsaturated fat, and low glycemic index make for its interesting nutrient profile. Their versatility allows them to enjoy on their own, sprinkle them on salads, or incorporate them into various recipes. So, the next time in search of a wholesome and delicious snack, consider reaching for a handful of sunflower seeds to satisfy both the taste buds and nutritional needs.
