Sunflower seeds are a source of protein, vitamins, and minerals. Known as the quintessential summer snack, they are also responsible for nourishing our skin and immune system and eliminating free radicals. Today, all about this antioxidant pill is ideal for salads and creams.
The most emblematic flower of all turned into an ornament and a piece of art, is also a source of a nutritious snack and pastime for countless summers. We are talking about sunflower seeds. Raw, shelled or peeled, sunflower seeds are a source of minerals, vitamins, and proteins. They benefit from the skin to the immune system and with a simple touch of the pan we get an extra crunchy texture and flavor ideal to add to our salads, creams, and granola. Below, everything about this American native.
What are sunflower seeds?
Sunflower seeds ( Helianthus annuus ) are the fruits of the sunflower, which, like all nuts, are the edible seeds of the plant. This herbaceous plant belonging to the Asteraceae family can reach several metres in height. The sowing season is between March and April with an optimum temperature of 8 °C. The harvest takes place when the brown hue appears on the stems and leaves, which occurs approximately between the end of August and the end of September.
It is a plant native to Mexico and North America that has evolved according to the host country and commercial purpose. Among the most famous types of sunflower is the ornamental dwarf sunflower, which includes the subspecies Big Smile and Teddy Bear, and the much more productive giant sunflowers that range in shades from the velvety red of the Velvet Queen to the purple of the Chianti sunflower or the bicolor Pastiche.
Sunflower seeds, the achenes of the sunflower, are sold with or without salt, with or without shell, and when creativity plays with the palate, they are also wrapped in flavours as spicy as barbecue flavour. Beyond the snack, among the most common uses, we find the seed as a dressing for salads and creams, where it gives a twist to the texture and undoubtedly increases the nutritional quality. Below, we tell you all about their origins, uses, benefits, and the best ways to consume and preserve them.
Origin and history of sunflower seeds
For a long time, it was believed that the origin of the domesticated version of the sunflower was in the United States. Archaeological remains found in Tabasco and Morelos, Mexico, showed another result: sunflower crops existed as old as corn in Mesoamerica. The natives used the ground seeds to make cakes or mixed them with beans, squash, or corn.
The reason why North America is still being considered the place of origin of the sunflower after this discovery is because of its taxonomic proximity. Contemporary sunflowers are much more morphologically similar to the native North American species than to the one that populated the Mexican region more than 3,000 years ago.
The sunflower arrived in Europe via Spain after the discovery of the continent, practically in the same basket as the potatoes and the tomato, around the 16th century. Its use was purely ornamental until three centuries later when the Russians granted it the status of food. It could well be said that the sunflower lived its own odyssey, adventures, trips, comings, and goings, because thanks to the waves of migration of the Russians, sunflower seeds returned to the United States where they exploded as the most famous commercial seeds in the world. From there, now reconverted into an appreciated food, they took another ship heading to Spain, which in the midst of the world crisis after 1929 found in the seeds a nutritional pill, as well as a form of entertainment.
Nutritional value of sunflower seeds
All seeds are ultimately a capsule of nutrients created with the mission of feeding the seedling. In the case of sunflower seeds, it is no different. A quantity of 100 g of seeds provides more than 100% of the recommended daily magnesium, 90% of phosphorus, 80% of selenium, 64% of zinc, and good doses of iron and vitamin B9, B3, and B6. Not to mention almost 200% of vitamin E and 160% of vitamin B1!
Regarding the doubt about choosing between shelled sunflower seeds with salt and natural sunflower seeds, the difference lies in the 600% more sodium in the former and their lower protein, potassium, magnesium, and phosphorus content.
| Sunflower seeds | Sunflower seeds peeled with salt | |
| Energy (kcal) | 574 | 627 |
| Protein (g) | 27 | 17.25 |
| Carbohydrates (g) | 20 | 12.8 |
| Fats (g) | 43 | 56.8 |
| Saturated fats (g) | 5.63 | 6 |
| Fiber (g) | 2.7 | 11.5 |
| Calcium (mg) | 110 | 57 |
| Iron (mg) | 6.4 | 6.8 |
| Potassium (mg) | 710 | 491 |
| Magnesium (mg) | 390 | – |
| Phosphorus (mg) | 651 | – |
| Sodium (mg) | 3 | 613 |
| Selenium (mcg) | 49 | 62.2 |
| Zinc (mg) | 5.1 | 5.3 |
| Vitamin E (mg) | 37.8 | 37.8 |
| Folic Acid (mcg) | 238 | 238 |
| Niacin (mg) | 9.1 | 8.18 |
| Thiamine (mg) | 1.6 | 0.325 |
| Riboflavin (mg) | 0.19 | 0.285 |
| Vitamin B6 (mg) | 0.77 | 0.8 |
| Vitamin C (mg) | 0 | 1.4 |
Properties and benefits of sunflower seeds
Sunflower seeds have a great antioxidant capacity, they strengthen the immune system, the bone system, support the proper functioning of the nervous and muscular system, and, whether natural or toasted without salt, they are highly recommended in childhood and adolescence due to their thiamine content, an essential vitamin for good cognitive development. Even their petals and their oil extract are studied for their health benefits.
A very powerful antioxidant
A single tablespoon of sunflower seeds provides up to 25% of the vitamin E we need each day. This vitamin acts as an intermediary in the nervous system and muscular system and is especially renowned for its antioxidant action, which, as we know, prolongs the good condition of the body’s cells by eliminating free radicals that accelerate aging.
They promote a strong immune system
Adding natural sunflower seeds to your pumpkin soup is one of the best options to keep your immune system strong and keep colds away throughout the winter season. This is thanks to the vitamin B6 content that contributes to the synthesis of antibodies capable of fighting viruses and bacteria. The zinc content of sunflower seeds complements the immune system-boosting action with its important role in wound healing.
Allies of your bones
With their high phosphorus content and a slight proportion of calcium, sunflower seeds are the ideal ally for ensuring healthy bones and teeth. They can be the ideal snack during menopause, since phosphorus is also involved in the metabolism of carbohydrates and fats, helping to maintain a stable weight.
The snack for a nervous and muscular system at full speed
Magnesium is the mineral par excellence for athletes. It helps keep the nervous and muscular system in good shape and its deficiency shows up in the form of loss of appetite, tiredness, and weakness. Sunflower seeds are very rich in magnesium, making them ideal for complete diets in general, for athletes, and especially as an extra to take into account during periods of maximum performance.
Recommended for optimal physical and cognitive growth
Without vitamin B1 there is no growth. Also known as thiamine, this vitamin is responsible for converting food into the energy needed for the development and functioning of the body’s cells. In addition, it is especially linked to said development in the earliest stages such as childhood and also adolescence. Sunflower seeds, rich in thiamine, are for this reason an ideal snack and an honorary seasoning on our plates.
More rejuvenated skin
In many anti-aging creams, we can find terms that refer to niacin. This vitamin, also called vitamin B3, helps retain moisture, reduces sun spots, and cares for the most sensitive skin. Sunflower seeds, with their 50% niacin, are the natural pills to achieve a rejuvenating and juicy effect on our skin.
Anti-inflammatory and antimicrobial effects of oil and petals
Although the seeds are full of goodness for our body, animal studies have shown that a few drops of sunflower seed oil have a potential antimicrobial effect, acting against common bacteria such as Escherichia coli, Pseudomonas aeruginosa, Candida albicans, or Staphylococcus aureus. In addition, numerous components with anti-inflammatory effects have been found in the extract of the petals. These effects are still being studied in humans but continue to support the use of these seeds.
Contraindications of sunflower seeds
The biggest challenge when it comes to eating sunflower seeds is stopping in time. According to the Spanish Association of People with Food Allergies, sunflower seeds, along with almonds, are among the nuts that are best tolerated in the case of allergies and intolerances. Therefore, the biggest contraindications are found in the palatability of the salty version and the caloric content.
Caloric intake
A 100 g portion is about 600 kcal, which is equivalent to almost half of the daily calories recommended for an average adult weighing about 50 kg (and more than two hours of jogging). If what we want is to enjoy a snack, the ideal is to keep the portion at about 30 g, which has no contraindications.
Sodium and hypertension
Natural sunflower seeds are the healthiest version. However, shelled and salted sunflower seeds are three times more addictive. The downside is clear: they contain a high sodium content. In 100 g of salted sunflower seeds, we find a third of the maximum recommended daily amount. And exceeding the recommendations can work against our cardiovascular system. Healthy people can continue to enjoy them in portions of about 30 g. However, the salted version is not recommended in any case for people with high blood pressure or liver failure.
How to eat sunflower seeds and their uses in cooking
Natural sunflower seeds are a fantastic snack, although we cannot deny that when we learn how to roast sunflower seeds at home, just by washing them beforehand and passing them through a hot pan for a few minutes, they become a much crispier and tastier snack.
When buying sunflower seeds, as any nutritionist would advise, it is best to choose the most natural options, without added flavourings or salt. The presence or absence of the shell is not so important, although seeds with shell will last much longer in the pantry. In both cases, we ensure a long shelf life of the shelled or peeled seeds by packing them in an airtight and dry container. Humidity is not their friend.
About how to use sunflower seeds in the kitchen, whether toasted or natural, they are the perfect garnish for a spinach salad or an avocado and tomato salad. Using them adds an enviable extra dose of vitamins and minerals. On the other hand, they can enrich our snacks and breakfasts by mixing them with yogurt or as part of our homemade granola. When night falls, there is nothing better than adding them to our pumpkin or spinach creams. And, thanks to their versatility, we can find them or add them to muffins, cupcakes, or cakes. Any occasion is good, especially without salting to take advantage of the benefits of sunflower seeds.