Sunflower seeds are the edible portion of the large yellow sunflower plant. Tear shaped black hulls that sometimes sport white stripes surround a firm, nutty kernel. Sunflower seeds are high in oil and can be purchased hulled or in the shell. They have a nutty flavor and can be eaten as a healthy snack, cooked into baked goods, sprinkled on salads or tossed into other dishes.
Basic Nutrition
In one ounce of sunflower seeds, about 28g, there are 166 calories, 120 of which come from fat. The total fat in an ounce of sunflower seeds is 14g, with 1g in the form of saturated fat. Sunflower seeds naturally contain about 1mg of sodium per ounce, but when roasted with added salt, this rises to about 115mg per ounce. Sunflower seeds have 7g of carbohydrates per ounce, including 3g of fiber. There are 5g of protein in a serving of sunflower seeds and no cholesterol.
Micronutrients
Sunflower seeds are high in vitamin E, with 7.3 mg, or 37 percent of the daily recommended intake per ounce. A serving of sunflower seeds also provides 17 percent of the daily intake of folate, 20 percent of daily pantothenic acid requirements, 11 percent of your daily vitamin B-6 needs and 10 percent of the daily niacin requirement. There is 32 percent of the recommended intake of both selenium and phosphorus as well as 30 percent of manganese requirements and 26 percent of the copper a person needs each day. Other vitamins and minerals present in smaller amounts include calcium, iron, riboflavin, thiamin, vitamin K, vitamin C, vitamin A, magnesium, potassium and zinc.
Phytochemicals
Sunflower seeds contain compounds called phytosterols that may lower cholesterol and protect against cancer, explains World's Healthiest Foods. The phytosterol content in sunflower seeds is 270-289 mg per 100g, higher than most other snack seeds and nuts. According to the National Sunflower Association, sunflower seeds contain the phytochemicals phenolic acid, arginine, betaine and lignans.
Health Benefits
The magnesium in sunflower seeds may help with asthma, heart disease, blood pressure and headaches. The high levels of selenium may also help confer protection from cancer. Vitamin E acts as an antioxidant in the body and also has a role in preventing cardiovascular disease. Vitamin E may also help diabetics avoid complications of the disease and has shown promise as a mitigator of hot flashes and other menopause symptoms, according to World's Healthiest Foods.
Alternative Sunflower Products
Other products can be made using sunflower seeds. Sunflower seed oil can be used for cooking and is high in omega-6 fatty acids, an essential fat that the body cannot produce on its own. Sunflower butter can be a heart-healthy alternative to butter or other spreads for use on bread.
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