Sunflower seeds, properties and how to use them

Sunflower seeds, properties and how to use them

The sunflower (Helianthus annuus) is an annual plant that belongs to the Asteraceae family.


From it derive edible fruits, improperly called seeds, which, once dried, can be consumed regularly. There are several benefits of sunflower seeds, let's find out better!



Description of sunflower seeds

Sunflower seeds are i edible dried fruits of sunflower plant.



They can be used whole, for example, to give crunchiness to yogurt or salads, or they can be added to doughs of crackers, biscuits, bars or bread to improve their nutritional properties.


Sunflower seeds, in fact, are rich in nutrients and properties and nutritionally they fall into the category of oil seeds.


What are sunflower seeds used for

In addition to improving the texture of dishes, sunflower seeds are a valuable source of nutrients. Let's see what are the main properties of sunflower seeds:


  • They improve blood sugar, cholesterol and blood pressure.
  • They reduce the risk of diabetes 2.
  • They promote cardiovascular health.
  • They have anti-inflammatory and antioxidant activity.
  • They promote satiety.


Calories and nutritional values ​​of sunflower seeds

100 g of sunflower seeds provide the following nutritional specifications:


  • 657 kcal
  • 21 g protein
  • 56 g fat
  • Saturated fat 5 g
  • G carbohydrates 17
  • Sugars 3 g
  • Fiber 10 g


Learn about other seeds and their link with essential fatty acids


How many sunflower seeds can you eat per day

Sunflower seeds fall into the category of oil seeds for which, as with nuts and other seeds to eat, a standard portion is 30 g.


The calories of sunflower seeds are quite significant, therefore, in view of a balanced diet and weight maintenance, it is good not to abuse them.


How sunflower seeds are eaten

Sunflower seeds they can be eaten whole or chopped, obtaining a powder to add to yogurt, creams or doughs. For greater aromaticity, you can opt for i toasted sunflower seeds.


Do you know what seed rotation is?

In addition, sunflower oil is very common, mainly used for frying.


Recipes with sunflower seeds

Sunflower seeds can be added to sweet or savory dishes.
For example, they are very tasty when added to yogurt or kefir along with cereals and fresh or dried fruit.



They can be useful for giving crunchiness to salads or soups.
Also, you can add whole or chopped (powdered) to bread dough, crackers, taralli or biscuits or in breading and gratinings.


Contraindications of sunflower seeds

When consumed moderately, eating sunflower seeds does not cause any particular adverse effects.



Being a high-calorie food, it is important to regulate its consumption, to avoid an excess of calories and fat.


Furthermore, excessive consumption of sunflower seeds could lead to a high intake of cadmium (a heavy metal related to kidney health risk) and intestinal difficulties.


The properties and benefits of sunflower oil


Other articles on sunflower seeds:

> To lower cholesterol use sunflower seeds

> 4 snacks with seeds, recipes

> 3 varieties of sunflower seeds: benefits and recipes

> Sunflower seed butter, the recipe


Bibliography and sources

Evaluating Modern Techniques for the Extraction and Characterisation of Sunflower (Hellianthus annus L.) Seeds Phenolics, Antioxidants

Chronic Inflammation: Accelerator of Biological Aging, The journals of gerontology. Series A, Biological sciences and medical sciences

A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.), Chemistry Central Journal

Dietary exposure to cadmium and health risk assessment in children - Results of the French infant total diet study, Food and Chemical Toxicology

Fecal impaction in adults: report of 30 cases of seed bezoars in the rectum, Diseases of the colon and rectum

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