Whether you eat them as a snack, put them in a salad or use them as animal feed, sunflower seeds are as versatile as they are unusual. Many people eat sunflower seeds as a snack around the world, and they are reasonably nutritious dietary supplement, as long as they are eaten in moderation and not heavily salted. Most markets sell sunflower seeds, usually in both shelled and unshelled forms, and they are often used as filler in trail and nut mixes.
Features
Sunflowers love the sun and grow well in the warm, sunny season, even the Northeast. It is a distinctive annual plant which produces large bright yellow flowers which resemble small suns. In fact, the head of a sunflower is composed of a tightly compacted mass of small flowers, each of which matures into a kernel surrounded by a dry husk. The flowers grow on tall stalks with simple leaves, and they have been known to reach the height of nine feet (three meters) in ideal growing conditions.
The seeds may come in black, striped, or white husks, with striped sunflower seeds being the seeds most commonly eaten. When cracked open, each hull yields a single small kernel which is about the size of a pinky nail.
Benefits
Sunflower seeds contain many B-complex vitamins, including B1, or thiamin; B2, or riboflavin; B3, or niacin; B5, or pantothenic acid; and B6. Sunflower seeds also contain vitamin E, an antioxidant that works to protect the heart.
The sunflower kernel is creamy white in color, and high in protein and several essential vitamins and minerals. Culinary
sunflower kernel have a lower oil content than those cultivated for oil, but they have enough to have a rich flavor. The nutrients in sunflower seeds can help lower cholesterol and increase circulation. Eating sunflower kernel may increase the health of your hair, eyes, liver and skin. They may also relieve symptoms of rheumatoid arthritis and contribute to digestive tract health and lowered levels of stress.
Uses
Sunflower seeds can be harvested and used for many things. You can eat them roasted. You can make them into sunflower butter, a spread similar to peanut butter. Linoleic is the sunflower oil found at supermarkets. Manufacturers use high oleic oil in processed foods. NuSun is a hybrid oil that works well in commercial deep fryers. You can eat raw sunflower seeds or you can roast them. The University of Illinois Extension website suggests first boiling raw seeds in salted water, then drying them overnight.
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