Sunflower seeds are among the nuts and seeds that provide beneficial fats and other nutrients to humans. When used as food items in a healthy diet, they make important contributions to your body's store of vitamins and minerals. Sunflower seeds can be dried or processed into many forms that ultimately produce nutritive snacks, meals and baked goods.
Source
Sunflower seeds come from Helianthus annuus, a large, bright-yellow flower that is native to North America. Their significant protein, fatty acids, vitamins and minerals place sunflower seeds among the most nutrient-dense nuts and seeds. Easy to preserve, they were historically a popular subsistence food for native populations. Today, they are usually eaten raw or roasted, with or without added salt.
Forms
The amount of vitamins and minerals you get from eating sunflower seeds depends on the form in which you ingest them. For instance, according to the U.S. Department of Agriculture (USDA) Nutrient Database, 1 tbsp. of salted, dry roasted sunflower seeds has about 45 calories, 4 g of fat and 2 mg of vitamin E. Compare this with 1 tbsp. of the more concentrated sunflower seed oil, with 120 calories, 14 g fat and 6 mg of vitamin E. Fit sunflower seeds into a healthy diet in the form of dried (raw), dry roasted or oil roasted kernels; ground sunflower seed butter; or sunflower seed flour.
Features
Unsalted, dry roasted kernels are high in many vitamins and minerals, and have moderate amounts of iron, protein and dietary fiber. They have no cholesterol or sodium, unless added, and few carbohydrates. Most of the fat content is unsaturated. A 1-oz. portion (a little more than ¼ cup) is considered a standard serving size, with 170 calories, 14 g fat and 7 mg vitamin E. Sunflower seeds have more vitamin E than peanuts, hazelnuts or vegetable sources. Like many nuts and seeds, they are high in phosphorus, manganese and selenium.
Main Nutrient
Vitamin E is a nutrient targeted by the USDA as potentially deficient in the diets of many Americans, in the agency's effort to increase foods that prevent disease. This antioxidant, also known as tocopherol, protects cells from free-radical damage.
Dietary Significance
The antioxidant properties of vitamin E-rich sunflower seeds may aid in preventing heart disease, cancer, eye degeneration and mental decline. Nuts and seeds are part of the meat and bean food group. Among the group's choices, they are considered a good choice for a healthy diet because of their low saturated fat and absence of cholesterol.
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