Sunflower seeds

Sunflower seeds

Enjoy a handful of mild nutty tasting sunflower seeds with their firm but tender texture to take care of your hunger and get a wealth of nutrition at the same time. Sunflower seeds can be found at your local market throughout the year.

The gift of the beautiful sunflower is its bright yellow, seed- studded center, which has rays of petals coming from it. The flower has seeds that are grayish-green or black and shells that are gray or black. One of the main sources of polyunsaturated oil is the high oil content of these seeds.

This chart graphically details the %DV that a serving of Sunflower seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Sunflower seeds can be found in the

There are health benefits.

The chart graphically shows the % DV that a serving of Sunflower seeds provides for each of the nutrients of which it is a good, very good, or excellent source. The amount of nutrition provided by Sunflower seeds can be found in the food rating system chart. You can find a link to the In-Depth Nutritional Profile for Sunflower seeds under the Food Rating System Chart.

Reading: Sunflower seeds

If you ‘re looking for a snack that will take care of your hunger, and also boost your health, look for a handful of sunflower seeds.

There are cardiovascular and anti- inflammatory benefits from Sunflower Seeds ‘ Vitamin E.

Sunflower seeds are an excellent source of vitamins E and K. The body ‘s free radicals can damage fat-based structures, such as brain cells, and cholesterol. The reduction of symptoms in asthma, osteoarthritis, and Rheumatoid arthritis can be achieved by protecting these cellular and molecular components with vitamins E. The risk of colon cancer, hot flashes in women going through menopause, and the development of diabetes can be reduced with the help of vitamins E and C.

The prevention of cardiovascular disease can be done with the help of vitamins E and K. Free radicals from oxidation of cholesterol can be prevented by the presence ofVitamin E. After it has been oxidation, cholesterol can adhere to blood vessel walls, which can lead to blocked arteries, heart attack, or stroke. It is possible to reduce the risk of developing cardiovascular disease by getting plenty of vitamins E and K. People who get a good amount of vitamins E and K are less likely to die of a heart attack than people who do n’t get enough of the vitamins.

Sunflower seeds have lower cholesterol.

When present in the diet in sufficient amounts, physterols are believed to reduce blood levels of cholesterol, enhance the immune response and decrease the risk of certain cancers.

The benefits of sterols are so dramatic that they have been added to processed foods, such as “ butter ” -replacement spreads, which are promoted as cholesterol-lowering. Why settle for an imitation “ butter ” when Mother Nature ‘s nuts and seeds are a naturally rich source of phytosterols and healthy fats ?

The amount of phytosterols found in nuts and seeds in the United States was published in a study.

English walnuts and Brazil nuts had the lowest total phytosterol content. It is equivalent to 3 grams. 5 ounces. ) Of the nuts and seeds typically eaten as snack foods, sunflower seeds and pistachios were the richest in phytosterols, followed by pumpkin seeds.

You can calm your nerves, muscles, and blood vessels with magnesium.

They are a good source of magnesium. Studies show that magnesium reduces asthma severity, lowers high blood pressure, and prevents migraines, as well as reducing the risk of heart attack and stroke.

It is necessary for healthy bones and energy production. Most of the magnesium in the human body is found in our bones. The physical structure of the bones is helped by some and the rest is found on the surface of the bone.

Magnesium helps regulate nerve and muscle tone. Nature ‘s own calcium channel blocker, magnesium, is found in many nerve cells. Our nerves and blood vessels are kept relaxed by blocking calcium ‘s entry. If our diet provides us with too little magnesium, calcium can gain free entry, and the nerve cell can become overactivated, sending too many messages and causing excessive contraction. Insufficient magnesium can cause high blood pressure, muscle spasms, and headaches, as well as muscle cramps, tension, and fatigue.

Cancer Prevention and Detoxification can be achieved with the help of Sunflower Seeds ‘ Selenium.

Sunflower seeds are a good source of selenium, a trace mineral that is important to human health. Evidence from prospective studies, intervention trials and studies on animal models of cancer suggest a strong inverse correlation between selenium intake and cancer incidence. The body uses a self-destruct sequence to eliminate worn out or abnormal cells.

Glutathione peroxidase is important for cancer protection because it is incorporated at the active site of many proteins. One of the body ‘s most powerful anti-oxidants, Glutathione peroxidase, is used in the liver to rid it of a wide range of potentially harmful substances. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells. The richness of the selenium in the seeds makes them a good snack.

There is a description.

The gift of the beautiful sunflower is its bright yellow seeds, which are the center of the plant. The Greek word for sun is helios and the Greek word for flower is anthos.

Black and white stripes can be seen in the gray or black shells that the seeds are encased in. The seeds have a high oil content and are one of the main sources of oil. The seeds have a nutty taste but are tender. Their taste is compared to the Jerusalem artichoke, a member of the Helianthus family.


One of the first plants to ever be cultivated in the United States is sunflowers. They have been used for thousands of years by the Native Americans, who used the seeds as a food and an oil source, as well as flowers, roots and stems. After being brought back to Europe by the Spanish explorers, sunflowers were introduced to other countries. One of the most popular oils in the world is sunflowers oil. The Russian Federation, Argentina, Spain, France and China are some of the leading commercial producers of seeds.

How to store and select.

The shelled and unshelled seeds are available in a variety of containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins are covered and that the store has a good product turnover so as to ensure the seeds ‘ maximal freshness.

Do n’t buy unshelled seeds if they are broken or dirty. They should be firm and not limp. If you ‘re buying shelled seeds, avoid those that look like they ‘ve gone bad. If you are buying seeds from a bulk bin, smell them to make sure they are still fresh.

Since sunflower seeds have a high fat content and are prone to rancidity, it is best to store them in the refrigerator. The cold temperature wo n’t affect their texture or flavor, so they can be stored in the freezer.

There are tips for preparing and cooking.

Tips for Preparing Sunflower Seeds

It takes a lot of time and diligence to remove the shell from unshelled sunflower seeds, which is why there are easier ways to do it. The easiest way to shell sunflower seeds is to grind them in a seed mill and place them in cold water, where the shells will float to the top and be skimmed off with a spoon.

If you do n’t have a seed mill, you can put a small amount of seeds into a bowl of an electric mixer and have it pulse on and off for a few seconds. Then plunge the seeds into cold water to separate them from the shells. You do n’t need to go through the trouble unless you harvest the seeds from your garden.

How to enjoy.

A Few Quick Serving Ideas

  • Add sunflower seeds to your salad.
  • Green salads with seeds.
  • Adding sunflower seeds to scrambled eggs will give them a unique taste.
  • If you want to dust your meats with flour, use fine ground sunflower seeds.
  • Hot and cold cereals should be sprinkled with sunflower seeds.

Click Recipes to find some of our favorite recipes.

There is a nutrition profile.

Sunflower seeds are a good source of vitamins E, B1, and copper. sunflower seeds are a good source of many vitamins and minerals.

There is a food rating system chart.

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food’s nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.”

The Food Rating System was created to help you identify foods with a high concentration of nutrition for their calories. The system allows us to highlight certain foods. Below the chart you will find a table that explains the qualifications for which this food is an excellent, very good, or good source. It does n’t mean that the food does n’t contain it if it is n’t listed in the chart. It does n’t mean that there is n’t enough to meet our rating criteria, it just means that there is n’t enough. Please use the link below the chart to view the food ‘s in-depth nutrition profile that includes values for dozens of vitamins and minerals. You need to look up in the top left corner to find the name of the food and the serving size we used to calculate it. The serving size will tell you how much food you need to eat to get the amount of vitamins and minerals found in the chart. When you return to the chart, you can look next to the name of the food in order to find the amount of vitamins and minerals it has. The government standards for food labeling are found in the U. The Food and Drug Administration has aReference Values for Nutrition Labeling. Background information and details of our rating system can be found here.

NutrientAmountDRI/DV(%)NutrientDensityWorld’s HealthiestFoods Rating

dried 0 25 cup 0 grams.


204GI is low in calories.

vitamin E 12.31 mg (ATE) 82 7.2 excellent
copper 0.63 mg 70 6.2 very good
vitamin B1 0.52 mg 43 3.8 very good
selenium 18.55 mcg 34 3.0 good
phosphorus 231.00 mg 33 2.9 good
manganese 0.68 mg 30 2.6 good
vitamin B6 0.47 mg 28 2.4 good
magnesium 113.75 mg 27 2.4 good
folate 79.45 mcg 20 1.7 good
vitamin B3 2.92 mg 18 1.6 good
World’s HealthiestFoods RatingRule
excellent DRI/DV>=75% ORDensity>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% ORDensity>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% ORDensity>=1.5 AND DRI/DV>=2.5%

The nutrition profile is in-depth.

In addition to the nutrients highlighted in our ratings chart, here is an
in-depth nutritional profile for Sunflower seeds. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

The in-depth nutrition profile for Sunflower seeds is included in our ratings chart. Information on a full array of vitamins and minerals is included in this profile.

Sunflower Seeds, dried(Note: “–” indicates data unavailable)
0.25 cup(35.00 g) GI: low
Protein 7.27 g 15
Carbohydrates 7.00 g 3
Fat – total 18.01 g 23
Dietary Fiber 3.01 g 11
Calories 204.40 11
Starch — g
Total Sugars 0.92 g
Monosaccharides — g
Fructose — g
Glucose — g
Galactose — g
Disaccharides — g
Lactose — g
Maltose — g
Sucrose 0.88 g
Soluble Fiber 0.96 g
Insoluble Fiber 2.05 g
Other Carbohydrates 3.07 g
Monounsaturated Fat 6.48 g
Polyunsaturated Fat 8.10 g
Saturated Fat 1.56 g
Trans Fat 0.00 g
Calories from Fat 162.10
Calories from Saturated Fat 14.03
Calories from Trans Fat 0.00
Cholesterol 0.00 mg
Water 1.66 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.52 mg 43
Vitamin B2 0.12 mg 9
Vitamin B3 2.92 mg 18
Vitamin B3 (Niacin Equivalents) 4.60 mg
Vitamin B6 0.47 mg 28
Vitamin B12 0.00 mcg 0
Biotin — mcg
Choline 19.29 mg 5
Folate 79.45 mcg 20
Folate (DFE) 79.45 mcg
Folate (food) 79.45 mcg
Pantothenic Acid 0.40 mg 8
Vitamin C 0.49 mg 1
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 17.50 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 0.88 mcg (RAE) 0
Vitamin A mcg Retinol Equivalents (RE) 1.75 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 1.75 mcg (RE)
Alpha-Carotene 0.00 mcg
Beta-Carotene 10.50 mcg
Beta-Carotene Equivalents 10.50 mcg
Cryptoxanthin 0.00 mcg
Lutein and Zeaxanthin 0.00 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 12.31 mg (ATE) 82
Vitamin E International Units (IU) 18.34 IU
Vitamin E mg 12.31 mg
Vitamin K 0.00 mcg 0
Boron — mcg
Calcium 27.30 mg 3
Chloride — mg
Chromium — mcg
Copper 0.63 mg 70
Fluoride — mg
Iodine — mcg
Iron 1.84 mg 10
Magnesium 113.75 mg 27
Manganese 0.68 mg 30
Molybdenum — mcg
Phosphorus 231.00 mg 33
Potassium 225.75 mg 5
Selenium 18.55 mcg 34
Sodium 3.15 mg 0
Zinc 1.75 mg 16
Omega-3 Fatty Acids 0.03 g 1
Omega-6 Fatty Acids 8.07 g
Monounsaturated Fats
14:1 Myristoleic 0.00 g
15:1 Pentadecenoic 0.00 g
16:1 Palmitol 0.01 g
17:1 Heptadecenoic 0.01 g
18:1 Oleic 6.43 g
20:1 Eicosenoic 0.03 g
22:1 Erucic 0.01 g
24:1 Nervonic 0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic 8.07 g
18:2 Conjugated Linoleic (CLA) — g
18:3 Linolenic 0.02 g
18:4 Stearidonic 0.00 g
20:3 Eicosatrienoic 0.00 g
20:4 Arachidonic 0.00 g
20:5 Eicosapentaenoic (EPA) 0.00 g
22:5 Docosapentaenoic (DPA) 0.00 g
22:6 Docosahexaenoic (DHA) 0.00 g
Saturated Fatty Acids
4:0 Butyric 0.00 g
6:0 Caproic 0.00 g
8:0 Caprylic 0.00 g
10:0 Capric 0.00 g
12:0 Lauric 0.00 g
14:0 Myristic 0.01 g
15:0 Pentadecanoic 0.00 g
16:0 Palmitic 0.77 g
17:0 Margaric 0.01 g
18:0 Stearic 0.59 g
20:0 Arachidic 0.04 g
22:0 Behenate 0.11 g
24:0 Lignoceric 0.03 g
Alanine 0.32 g
Arginine 0.70 g
Aspartic Acid 0.71 g
Cysteine 0.13 g
Glutamic Acid 1.62 g
Glycine 0.43 g
Histidine 0.18 g
Isoleucine 0.33 g
Leucine 0.48 g
Lysine 0.27 g
Methionine 0.14 g
Phenylalanine 0.34 g
Proline 0.34 g
Serine 0.31 g
Threonine 0.27 g
Tryptophan 0.10 g
Tyrosine 0.19 g
Valine 0.38 g
Ash 1.06 g
Organic Acids (Total) — g
Acetic Acid — g
Citric Acid — g
Lactic Acid — g
Malic Acid — g
Taurine — g
Sugar Alcohols (Total) — g
Glycerol — g
Inositol — g
Mannitol — g
Sorbitol — g
Xylitol — g
Artificial Sweeteners (Total) — mg
Aspartame — mg
Saccharin — mg
Alcohol 0.00 g
Caffeine 0.00 mg

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation “–” to represent those nutrients for which no value was included in this version of the database.

There are references.

  • Kondale JE, Ensminger ME, and Robson JRK. The Encyclopedia of Foods. Pegus Press is in California.
  • Esminger M, Ensminger AH. Food for Health is a nutrition encyclopedia. Pegus Press was in California in 1986. This is PMID : 15210.
  • Fortin is the Editorial Director. There is a visual foods encyclopedia. New York.
  • Ashraf-Khorassani M. The United States commonly consumes nuts and seeds. Food Chem. 2005 Nov 30 PMID : 16302759
  • T. R. Graubard, B. I et al. There is a risk of cancer in the U. Both blacks and whites. Int J Cancer is a type of cancer. The 103 ( 5 ) :664-70 was published on Feb 20.
  • Rebecca Wood. The Encyclopedia of Whole Foods. New York, NY : Prentice-Hall Press. This is PMID : 15220.

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