sunflower seeds nutrition benefits

Sunflower Seeds: The Superfood You Might Be Missing Out On

What are Sunflower Seeds?

Sunflower seeds, as the name suggests, are seeds of a sunflower. To be more precise, the fruits of a sunflower.

A sunflower contains about 1000 to 1500 fruits, these are the black clusters in the middle of the sunflower. The black skin of the fruit is round on one side and tapered on the other. Without the shell, the kernels are typically cream colored.

Sunflower seeds are aromatic, taste sweet and slightly nutty. The sunflower seed oil is extracted from the kernels. While peeled seeds are mainly used as bird feed.

Seeds are harvested in September and October, but available all year round.

The seeds were initially used as an ornamental plant and it wasn’t until the 17th century that the fruits were used for baking or roasted as a substitute for coffee.

Today, there are huge sunflower fields in the US, Ukraine, Russia, China and all over Europe, which provide for new supplies of sunflower seeds and sunflower oil.

Top 10 reasons that Sunflowers seeds are so amazing?

Sunflower seeds are amazing because they are packed with essential nutrients that are beneficial for overall health. They are a great source of vitamins, minerals, healthy fats, fiber, and protein, making them a nutrient-dense food. Sunflower seeds are also versatile and can be consumed in many ways, including raw or roasted, as a snack, added to salads or baked goods, or used to make sunflower seed butter. Here are 10 reasons why we love sunflower seeds:

  1. Rich in Nutrients: Sunflower seeds are packed with essential nutrients such as vitamins E, B1, B6, folate, and minerals such as magnesium, phosphorus, copper, and selenium.
  2. Good for Heart Health: The high levels of healthy fats, including polyunsaturated and monounsaturated fats, in sunflower seeds help reduce the risk of heart disease by lowering bad cholesterol levels and preventing the buildup of plaque in arteries.

  3. Boosts Immunity: Sunflower seeds contain vitamin E, which is a potent antioxidant that helps boost the immune system by protecting cells from damage caused by free radicals.

  4. Helps Regulate Blood Sugar: The high fiber content in sunflower seeds helps regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream, reducing the risk of diabetes.

  5. Promotes Weight Loss: Sunflower seeds are low in calories but high in fiber, making them an excellent food to include in a weight-loss diet. The fiber content keeps you feeling full for longer, reducing the likelihood of overeating.

  6. Good for Bone Health: Sunflower seeds contain high levels of magnesium and calcium, which are essential for healthy bones and teeth.

  7. Reduces Inflammation: The high levels of vitamin E, selenium, and phytochemicals in sunflower seeds have anti-inflammatory properties that can help reduce inflammation throughout the body.

  8. Promotes Skin Health: The vitamin E in sunflower seeds helps protect the skin from damage caused by UV radiation and other environmental factors, while also reducing signs of aging such as wrinkles.

  9. Boosts Energy Levels: Sunflower seeds are a good source of energy, thanks to their high levels of healthy fats, fiber, and protein.

  10. Helps with Digestion: The fiber content in sunflower seeds helps promote healthy digestion and can relieve constipation.

Amazing uses of sunflower seeds

Sunflower seeds are so versatile. Any way you use a nut like cashew or almond, you can use sunflower seeds. Some ideas below:

SALADS: As salad toppings, sunflower seeds are a real classic. Just sprinkle them over after tossing all your ingredients. Pumpkin seeds are also great additions to add crispness and nutrients to your salad.

CEREALS: With sunflower seeds you can pump up your breakfast cereal and make it healthier. Sunflower seeds are a valuable ingredient, especially for breakfast.

OATMEAL: An excellent way to boost your protein and add crunch to your oatmeal.  

SOUP: Garnishing soups with roasted sunflower seeds. Curry dishes, vegetable pans, or quiches with sunflower seeds - delicious.

BREAD AND ROLLS: You can mix the sunflower seeds in the batter or sprinkle them over the bread before it gets in the oven. They add variety to the taste and add extra crunch plus protein.

SPREADS: Sunflower seed butter - great for those nut-free school sandwiches!

Is there any difference between eating raw or roasted sunflower seeds?

Yes, there is a difference between eating raw and roasted sunflower seeds! Raw sunflower seeds are just that - raw! They're usually sold with their shells on, so you'll need to crack them open and remove the shells before you can eat them. Eating raw sunflower seeds is a great way to get lots of nutrients like protein, fiber, and antioxidants. However, they don't have as much flavor as roasted sunflower seeds. 

Roasted sunflower seeds have been cooked, which brings out their flavor and makes them crunchy. The roasted version also tends to have less nutrition than the raw variety, but they can still be a great snack, particularly if you're looking for something with a bit more flavor. The best way to find out which kind you prefer is to try them both and see which one you like better! 


There are many ways to enjoy sunflower seeds. If you like the raw version, you can simply add them to your salads or cereals for a crunchy texture. Roasted sunflower seeds are also great for snacking on, with tons of flavor. You can even make your own flavored version by adding a bit of olive oil and your favorite seasonings. Additionally, you can use sunflower seeds to make pesto, hummus, and other spreads. Sunflower seeds are also an excellent addition to baked goods like muffins and bread. Incorporating sunflower seeds into your diet can be a great way to get more nutrition and enjoy some delicious flavors!

Best ways to store sunflower seeds

Because they are small and contain a lot of fat, sunflower seeds quickly become rancid when exposed to air and light. Store them in cool, dry, and dark places in airtight containers like metal cans or glass jars. Close opened packages well and use the rest as quickly as possible.

If stored correctly, sunflower seeds will last for a year. But if they have not been used for a long time, notice any smell or check if molds have formed.  Once opened, bags or cans are extremely attractive to insects. In this case, the seeds should be thrown out.

Growing sunflower seeds is easy

Sunflowers need a lot of sun, enough water, and loose soil rich in nutrients. They will thrive in these conditions and form beautiful large flowers. When the flowers turn brown in the back, they are good for harvest. You have two options, (1) Cut off the flowers with 30 centimeters of stems and let them dry. The flower is still attached to the stem and points downwards. (2) You can leave them on the trunk. Put a fine-mesh net around the flower, and tighten it. This keeps the birds out. The advantage of this is when the seeds loosen up, the net will catch them. When most of the kernels have fallen out, you can wipe the rest off with the palm of your hand. Now you check your harvest. Ripe seeds are the darks ones, these are edible. In the middle are often bright, immature seeds that you should dispose of. Clean the seeds. Rinse them in a colander with cold water and spread them out on a paper towel to dry. 

When completely dry, store them in an airtight can away from sunlight. 

Are sunflower seeds a good snack choice for people with diabetes and heart disease?

Yes, sunflower seeds can be a great snack choice for people with diabetes and/or heart disease. They are a great source of many vitamins, minerals, and other nutrients, such as protein, fiber, vitamin B6, magnesium, and copper. Sunflower seeds are also low in carbohydrates and sodium, and contain healthy fats, which can help reduce bad cholesterol and improve blood sugar control. Additionally, sunflower seeds are high in antioxidants, which can help protect against the damage caused by free radicals. Eating sunflower seeds can be a healthy snack choice for individuals with diabetes and/or heart disease, as long as they are consumed in moderation.

Sunflower seeds are a healthy snack choice for anyone looking to boost their energy levels and get essential nutrients. They are an easy, on-the-go snack and are an ideal choice for people looking to increase their vitamin, mineral, and antioxidant intake. Sunflower seeds are also packed with healthy fats and protein, which can help keep you feeling full and energized throughout the day. Plus, they are super simple to incorporate into your diet. Try sprinkling them on top of salads, adding them to smoothies, or simply snacking on them as a crunchy pick-me-up!   

Are there any potential risks associated with over-consuming sunflower seeds?

Sure, there are some potential risks associated with over-consuming sunflower seeds. Eating too many of them at once can cause an upset stomach, as the high fat content can lead to digestive issues. Eating too many sunflower seeds in a short period of time can also lead to an increase in calories and fat, which could lead to weight gain. Additionally, some people may be allergic to sunflower seeds, so it is important to be aware of any potential allergic reactions. Finally, if you are eating the seeds with the shells on, you may be at risk of choking. So, it's important to take it easy with the sunflower seeds and enjoy them in moderation!

Sunflower Seeds vs. Flaxseeds vs. Chia Seeds

Sunflower seeds, flaxseeds, and chia seeds are all nutrient-packed superfoods, but they are not the same. Sunflower seeds are rich in healthy fats and protein, while flaxseeds are a great source of fiber and omega-3 fatty acids. Chia seeds are packed with protein, fiber, and antioxidants. So, depending on your nutritional needs and goals, you might find that one type of seed is better suited for you than the others. However, all three of these seeds are incredibly nutritious and make great additions to any diet.

Sunflower seeds and flaxseeds are both nutrient-packed superfoods, though they have some key differences. Sunflower seeds are a great source of healthy fats and protein, while flaxseeds are packed with fiber and omega-3 fatty acids. Additionally, the way that they are typically consumed is different. Because the hulls of the flaxseed and sunflower seed can be difficult to digest, it’s recommended to opt for ground flaxseed over whole and to remove the shell of the sunflower seed before eating. Both of these seeds can be incorporated into your diet in a variety of ways, but it's important to be aware of their differences in order to maximize their benefits.


How to make sunflower seed butter (Click video link >)

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1 comment

Roasted sunflower seeds are not only a crunchy and delicious snack but also come with a variety of health benefits. These nutrient-packed seeds are rich in essential vitamins and minerals, making them an excellent addition to a balanced diet.

One of the standout benefits of roasted sunflower seeds is their high content of healthy fats, particularly polyunsaturated and monounsaturated fats, which are beneficial for heart health. They also contain a good amount of protein, making them a great plant-based protein source for vegetarians and vegans.

the boyo

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