1/2 cup (35 g) Sunflower Seeds contains 120 calories. Sunflower seeds are small, flat and oval in shape, with an outer shell that is usually black or grey. They are a common snack food and a popular addition to salads and baked goods.

Sunflower seeds are a good source of protein, healthy fats and nutrients such as vitamin E, magnesium and selenium. They are also rich in antioxidants, which are important for protecting your cells from damage caused by free radicals.

In this article, we'll explore the nutritional value, health benefits, potential risks and ways to incorporate sunflower seeds into your diet.

Overview of Sunflower Seeds

Sunflower seeds are the fruits of the sunflower plant, which is native to North America but is now grown around the world. They can be eaten raw or roasted and are commonly used in trail mixes, snack foods and as a salad topping. Aside from their delicious taste, sunflower seeds are also packed with nutrition and have a range of health benefits.

Nutritional Value of Sunflower Seeds

A 1/2 cup (35 g) serving of sunflower seeds contains approximately: calories: 120 Protein: 6g, Fat: 11g (including 1g saturated, 6g monounsaturated and 3g polyunsaturated), Carbohydrates: 4g (including 2g fiber and 1g sugar), Vitamin E: 82% of the Daily Value (DV), Magnesium: 28% of DV, Selenium: 19% of DV, Copper: 24% of DV, and Zinc: 10% of DV.

Calories in Sunflower Seeds

Sunflower seeds are a relatively high-calorie food, with 120 calories per 1/2 cup (35 g) serving. While this may seem like a lot, it's worth noting that sunflower seeds are also very nutrient-dense, meaning they contain a high amount of vitamins and minerals per calorie. In moderation, sunflower seeds can be a healthy and delicious addition to your diet.

Health Benefits of Sunflower Seeds

Sunflower seeds are a great source of nutrition and also have a range of health benefits, including: 1. Supporting heart health: Sunflower seeds are rich in healthy fats and have been shown to reduce inflammation and lower cholesterol levels. 2. Boosting brain function: The vitamin E and other antioxidants in sunflower seeds may help to protect the brain from damage and improve cognitive function.

Ways to Incorporate Sunflower Seeds into Your Diet

There are many ways to enjoy sunflower seeds as part of a healthy diet, including: 1. As a snack: Sunflower seeds make a great on-the-go snack and can be mixed with other nuts and dried fruit to create a tasty and satisfying trail mix. 2. On top of salads: Sunflower seeds add a delicious crunch to any salad and are a great way to boost the nutrient content of your meal.

Potential Risks of Eating Too Many Sunflower Seeds

While sunflower seeds are generally safe to eat in moderation, consuming too many can lead to some potential risks, such as: 1. High calorie intake: As mentioned earlier, sunflower seeds are relatively high in calories, so it's important to be mindful of portion sizes. 2. Allergies: In rare cases, some people may be allergic to sunflower seeds and experience symptoms such as hives, itching and difficulty breathing.

Comparing Sunflower Seeds to Other Nuts and Seeds

Sunflower seeds are just one of many nuts and seeds that can be enjoyed as part of a healthy diet. Here's how they compare to some other popular choices: - Almonds: Lower in calories but higher in protein and fiber

How to Store Sunflower Seeds

To keep your sunflower seeds fresh and prevent them from going rancid, it's important to store them properly. Here's how: 1. Keep them in an airtight container in a cool, dry place.

Fun Facts About Sunflower Seeds

Here are some fun facts about sunflower seeds you may not have known: 1. Sunflower seeds were originally grown by Native Americans over 4,000 years ago. 2. The sunflower is the national flower of Russia.

Conclusion

Sunflower seeds are a delicious and nutritious food that can be enjoyed in a variety of ways. They are packed with protein, healthy fats and important nutrients, making them a great addition to any diet. While it's important to be mindful of portion sizes and potential allergens, there are many benefits to incorporating sunflower seeds into your meals and snacks. So next time you're looking for a crunchy and satisfying snack, reach for some sunflower seeds and enjoy all the health benefits they have to offer!