Extracted from the striking, yellow sunflower, sunflower seeds are native to North America. The American North Indian tribes were greatly fond of sunflower seeds and ground them up to make flour for baking cakes and bread. Moreover they also ate them as snacks and also extracted their oil for cooking purposes and in ceremonies. As well as culinary uses, sunflower seeds were also used to make dye for clothes, body paint and to make ointment for snakebites. Even the dried stalks of the sunflowers were not thrown away but kept as building material. First commercialised in Russia, the majority of the world’s sunflower seeds are still largely produced in Russia.
Varieties
With numerous varieties of sunflowers come several varieties of sunflower seeds. Although commonly yellow, sunflowers are also available in bright red, orange and yellow/orange/red hybrids. The seeds range from small to large in black and white colours.
Nutrition Profile: Vitamins, minerals
Sunflower seeds are rich in thiamine, riboflavin, niacin, folate, pantothenic acid, vitamin B6, C and E. They are also a great source of the minerals magnesium, manganese, phosphorous, potassium, zinc, calcium and iron.
Health Benefits
Help lower cholesterol
Sunflower seeds are one of the most concentrated sources of health-benefiting phytosterols. These resemble cholesterol and when eaten through the diet help to lower blood cholesterol levels, boost our immune system and reduce the risk of cancer. Phytosterols stimulate the movement of cholesterol into the gut as well as helping to block the sites where cholesterol normally binds to be absorbed into our blood stream. The main phytosterol in sunflower seeds is called beta-sitosterol that promotes a healthy heart and prostate gland.
Promote mental wellbeing
Even the bright yellow sunflowers help to up-lift our mood so it comes as no surprise that sunflower seeds help to alleviate symptoms of depression and anxiety. They contain a high amount of magnesium, which helps to regulate nerve function. Moreover sunflower seeds are rich in the amino acid, tryptophan. Tryptophan naturally promotes the production of serotonin—a hormone that relaxes the nerves—and thus improves our mood. In fact popular antidepressants such as Prozac act by keeping serotonin levels artificially high in our blood.
Detoxify your body
Sunflower seeds are a potent source of selenium and vitamin E. Both have important roles in our body’s detoxification system. Studies have shown that selenium has the ability to repair damaged DNA and inhibit cancer cell division. Selenium also induces cell death when cells are damaged beyond repair. Vitamin E is a powerful antioxidant, functioning to neutralize dangerous free radicals acquired from internal reaction or through environment pollutants. Selenium is also important for the proper functioning of the all-important glutathione molecule. Often termed the ‘master detoxifier’, glutathione helps to recycle antioxidants in our body.
Making the best of sunflower seeds
- Toss seeds into your favourite salads
- Ground sunflower seeds and use in combination with wholemeal flour for healthy baking
- Top of your morning cereal, granola or muesli with sunflower seeds for an uplifted mood all day!
- Use sunflower seeds to garnish grilled meats such as chicken, duck and fish
References:
1.http://www.researchgate.net/publication/230881908_Validation_of_a_method_for_the_analysis_of_phytosterols_in_sunflower_seeds
2. http://ajcn.nutrition.org/content/42/4/639.short
3. http://link.springer.com/article/10.1007/s11746-000-0008-6#page-1
4.http://onlinelibrary.wiley.com/doi/10.1034/j.1399-3054.1998.1040418.x/abstract;jsessionid=0CA06A4597AC82898EF5DA13E3CC9BA7.f04t03?userIsAuthenticated=false&deniedAccessCustomisedMessage=
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