Sunflower Seeds

Also known asHelianthus annuus · 葵花籽

Name: Sunflower seeds (Helianthus annuus) — the grey-striped or black seeds from the large flower heads of the sunflower, sold in the shell or as shelled kernels (sunflower hearts).

Description

The sunflower was domesticated in North America thousands of years ago, where Indigenous peoples grew it for food, oil and dye. Spanish explorers brought it to Europe in the 16th century, and Russia and Ukraine later developed it into a major oil crop through selective breeding. Today Ukraine, Russia and Argentina are among the largest producers.

In-shell sunflower seeds are a popular snack across Eastern Europe, the Middle East and North America, including at baseball grounds, where cracking and spitting the shells is part of the fun. Hulled kernels are used in breads, salads, granola and spreads.

Main nutrition value

Sunflower seeds are one of the richest foods in vitamin E, and also provide selenium, magnesium, copper, healthy unsaturated fat, protein and fibre.

How best to be consumed

Sunflower seeds are a versatile snack and topping.

1. Eat a small handful of shelled kernels as a snack, or sprinkle over salads, soups and porridge.
2. Bake into bread, granola bars and muffins.
3. Crack in-shell seeds slowly, which naturally limits how many you eat.
4. Choose unsalted or lightly salted seeds to limit sodium.
5. Blend into spreads, pestos and dressings.

Overconsumption could cause…

Sunflower seeds are healthy in sensible portions.

1. Weight gain from eating large amounts, since seeds are energy-dense.
2. High salt (sodium) from heavily salted in-shell seeds.
3. Cadmium, a metal that sunflower plants naturally take up from soil, which can add up with very heavy, regular intake.
4. Tooth damage or sore mouth from cracking shells, and digestive upset from swallowing shells.

GroupsSeedsDaisy family (Asteraceae)High fibreLow sodiumRich in ironRich in magnesiumRich in potassiumRich in seleniumRich in zinc

Made intoSunflower OilSunflower Seed Butter

Related foodsSesame SeedsWatermelon SeedsPumpkin SeedsHemp SeedsFlaxseeds / LinseedsPoppy Seeds

Wikipedia — Sunflower seed, used for origin, naming and history: https://en.wikipedia.org/wiki/Sunflower_seed