The seeds of this striking flower are a great source of energy and nutrients
Sunflower seeds are not just bird feed. We can also stand to benefit from integrating the small energy suppliers into our diets.
Once freed from their hard and mostly black and white shell, the seeds of the sunflower are a very tasty and energy-rich treat with lots of nutritious ingredients. Their mild and nutty flavour is a great way to refine various dishes. The seeds not only retain their quality over a long period of time, but are also available for quite a low price compared to other nuts and seeds. This makes them easy to include in your diet – simply sprinkle the seeds over any meal. Toasting the seeds intensifies the taste.
Class |
sunflower |
Calories |
630 kcal per 100 g |
Nutrients |
12g carbohydrate, 8g fibre, 53g fat, 21.3g protein per 100g |
Season |
available year-round without loss of quality |
Storage |
store cool, dry and dark |
Shelf life |
when opened, seeds become rancid quickly |
Although small, sunflower seeds contain a lot of valuable ingredients. Over 90% of the fat content is unsaturated. The seeds provide lots of protein – more than some varieties of meat and fish. For vegetarians, these seeds can be an important source of protein. They also contain plenty of vitamins and minerals such as calcium, iron, phosphorous and magnesium - in fact, no other nut or seed contains as much magnesium as sunflower seeds do.
Sunflower seeds originated in Central America where they were cultivated for thousands of years. The seeds were brought to Europe during the Age of Discovery, primarily to be grown as an ornamental plant. They were first used as a food in the 1700’s, and now these appetising seeds can be found worldwide. The largest cultivation areas are in Russia, China, the US and Ukraine. In Europe they are predominantly cultivated in the southern countries. As its name suggests, the sunflower requires lots of sunshine and mild temperatures for a good harvest.
Whether in trail mix or eaten alone, sunflower seeds are a healthy snack – they contain lots of calories as well as fibre, and keep you feeling full for longer. The seeds are not only a good option for snacking, but also, when toasted they are the ideal topping for your morning muesli, and a variety of salads and casseroles. Sunflower seeds are also a common ingredient in bread, pastries, pizza dough or baking.
Another popular product made from sunflower seeds is the oil. Sunflower oil has lots of unsaturated fats and vitamins and is always a good choice. Due to its very neutral taste, the oil can be used in various ways.
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