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Sunflower Seeds

In season all year

Food Description:

Sunflower seeds are found in the centre of the flower. The seeds can be black or beige/grey and are encased in a shell that is often grey with a black stripe. Shelled, the seeds have a mild, nutty taste. Sunflowers originated in Mexico but are now grown (predominantly for oil) in Australia, Argentina, India, South Africa, Turkey, southern and eastern Europe, Russia and the US.

General Information:

Category: Seed
To Buy: Sunflower seeds are most often sold shelled. Ensure you buy them from a store with a high turnover of produce to ensure they are fresh. The seeds should be a uniform colour.
To Store: Store seeds in an airtight container in the fridge to protect them from going rancid. They will keep for up to 4 months. They can also be frozen.
Tips and Tricks: Unshelled seeds can be shelled quickly by grinding them whole in a coffee grinder. Place the ground mixture in cold water. The shells will float to the top. A serve of sunflower seeds equals about 4 teaspoons.

Nutrition (Per serve):

Weight (grams): 13
Carbohydrates, g: 0.3
Fat (g): 6.6
Monosaturated Fat , g: 1.3
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Vitamin E: A powerful antioxidant and immune system stimulator, this vitamin is composed of a group of compounds called tocopherols. Protects the body from free radicals, improves oxygen and blood supply to the muscles and heart for better stamina, reducing blood pressure and imroving circulation. Prevents the oxidation of harmful LDL cholesterol and inhibits scar tissue formation in arteries and skin, and counters the effects of ageing. Contraindications: Taken in excess may cause toxicity. Not advised for patients taking Vitamin K or anti-coagulant medicine as it may counter or exacerbate effects.
Selenium: Enhances immune function and has antioxidant properties, protecting against cancer and heart disease. Regulates fertlililty function, especially in men and maintains resilience of cells.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Energy (kJ): 312
Protein (g): 3.0
Saturated Fat, g : 0.6
Omega 6 (g): Polyunsaturated fatty acids essential in the diet as the body can't produce naturally. Lowers levels of harmful LDL cholesterol and blood pressure, therefore protects against heart disease. Involved in production of anti-inflammatory prostaglandins.
Niacin (B3):
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Dry roast the seeds with soy sauce or tamari for a tasty snack. Grind with almonds and flaxseeds to make LSA. Mix into muffin mixes, muesli, cakes and salads.

Benefits the Following Health Conditions:*

Atherosclerosis
High Blood Cholesterol
Detoxifying
 Headache
Malnutrition

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.