Sunflowers are native to North America, where for thousands of years the indigenous people used their seeds for food and oil. Sunflower seeds are commonly available roasted and salted and sold in the shell or as kernels. Sunflower seeds are a nutritious source of several vitamins and minerals as well as being rich in phytosterols, which have cholesterol lowering abilities.
History
The sunflower was domesticated by native Americans in approximately 1000 B.C. It was brought to Europe, most believe, through Spain and into Russia where the seeds became an important oil. They were able to create a variety of sunflower species that yielded superior oils and then it was reintroduced into the United States during World War II, where it became an important crop again.
Growth and Harvesting
Sunflowers prefer the semi-arid regions that have temperatures ranging from 70 to 78 degrees F. Though they can tolerate some heat, they prefer mild to cooler temperatures. Extremely high temperatures have shown a reduction in seed production. Sunflowers require regular watering and will not do well in times of drought. They require soil with good drainage and medium to high levels of available nutrients to prosper. The seeds are ready for harvesting when the back of the shells have started turning yellow. Sunflowers come in a wide range of sizes, from compact plants to giants that are over 10 feet in height.
Nutritional Facts
One ounce of dry roasted sunflower seeds have 160 calories that provide you with .23 mg of vitamin B6 and 6 mg of vitamin E. They also contain 6 g of protein. 33 mg of calcium, 1.9 mg of iron, .65 mg of thiamin, 64.5 mg of folate, 104 mg of magnesium and trace amounts of vitamin A, vitamin C, zinc and copper.
Health Benefits
Sunflower seeds are on the Office of Dietary Supplements list for both vitamin B6 and vitamin E because of their high concentrations of these vitamins. Vitamin B6 is a water soluble vitamin that can occur as pyridoxine, pyridoxal and pyridoxamine. In your body over 100 protein metabolising enzymes use it in the immune and nervous systems to help maintain glucose levels as well as for metabolizing red cells. Your body also needs it to turn the amino acid tryptophan into niacin. The RDA for adults is between 1.3 mg to 1.7 mg per day.
According to the Office of Dietary Supplements, vitamin E is a name used to call a group of vitamins that have antioxidant properties. Vitamin E is a fat soluble vitamin that can protect cells from free radicals, which are known to cause cancer and chronic health disorders. Vitamin E is also shown to have immune assisting and anti-platelet aggregation properties. Adults, 14 years and older, should consume 15 mg of vitamin E daily.
How to Use
Sunflower seeds that you buy shelled, or as kernels, are excellent as a snack by themselves. You can also add them to a granola snack mix, on salads to replace croutons, or add them to your favorite cookie or cracker recipes. Sunflower seeds are also common ingredients in healthy breads, both in the dough as well as on top.
References
- World's Healthiest Foods: Sunflower Seeds
- National Sunflower Association: Health and Nutrition
- Australian Oilseed Federation: Nutritional Facts of Sunflower Products
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B6
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin E
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