Sunflower Seeds – Ukrainian Traditional Snack
Sunflower seeds are the gift of the beautiful sunflower, the quintessential embodiment of health and happiness. The seeds provide with a wealth of nutrition that is available throughout the year.
Sunflower Seeds Nutritional Value
Sunflower seeds are a health-promoting snack packed with many essential nutrients. The seeds are a rich source (20% or higher of the Daily Value, DV) of protein, dietary fiber, many B vitamins and vitamin E. The seeds also contain high levels of dietary minerals, including magnesium, manganese, phosphorus, iron and zinc.
Sunflower Seeds Nutritional Value per 100g and Percent Daily Value* (%DV):
| Calories | 584 | |
| Total fat | 51 g | 78% DV |
| Saturated fat
Polyunsaturated fat Monounsaturated fat |
4 g
23 g 19 g |
|
| Total carbohydrate | 20 g | 6% DV |
| Dietary fiber
Sugar |
9 g
3 g |
36% DV |
| Protein | 21 g | 42% DV |
| Vitamin B1
(Thiamine) |
1.5 mg | 129% DV |
| Vitamin B2
(Riboflavin) |
0.4 mg | 30% DV |
| Vitamin B3
(Niacin) |
8 mg | 56% DV |
| Vitamin B5
(Pantothenic acid) |
1 mg | 23% DV |
| Vitamin B6 | 1.3 mg | 103% DV |
| Choline | 55 mg | 11% DV |
| Vitamin B9
(Folate) |
227 mcg | 57% DV |
| Vitamin E | 35 mg | 234% DV |
| Calcium | 78 mg | 8% DV |
| Magnesium | 325 mg | 92% DV |
| Manganese | 2 mg | 93%DV |
| Phosphorus | 660 mg | 94% DV |
| Iron | 5 mg | 40% DV |
| Zinc | 2 mg | 25% DV |
| Potassium | 645 mg | 14% DV |
*Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.
Sunflower Seeds Natural Healing Power
Sunflower seeds provide you with a lot of health benefits, just to mention a few:
- Sunflower seeds lower the blood cholesterol levels
- They have anti-inflammatory benefits due to a high content of vitamin E
- Sunflower seeds may calm your nerves due to a high content of magnesium
Sunflower Seeds for Vegans
Actually, sunflower seeds are normal ingredient in vegans’ diet. It should be the same for all of us.
Sunflower Seeds for Weight Loss
They are good if you eat them with moderation.
How Many Sunflower Seeds Can You Eat Per Day?
A typical serving of shelled sunflower seeds is around one to two ounces (approximately 1/8 to 1/4 cup of kernels or 1/2 to 3/4 cup unshelled seeds). This serving is fine, even if eaten daily as part of a balanced diet.
How to Eat Sunflower Seeds?
Sunflower seeds are more commonly eaten as a snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes. The seeds may be sold as in-shell seeds or dehulled kernels.
In-shell, sunflower seeds are particularly popular in Mediterranean, Eastern European, and Asian countries where they can be bought freshly roasted and are commonly consumed as street food, the hull being cracked open with the teeth and spit out, while in many countries, they can be bought freshly packed in various roasted flavours. In the United States, they are commonly eaten by baseball players as an alternative to chewing tobacco.
Surprising Facts about Sunflower Seeds
According to Wikipedia, in 2014, global production of sunflower seeds was 41.4 million tonnes, led by Ukraine with 24% and Russia with 21% of the world total. China, Romania, and Argentina also contributed significant volumes.
