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Sunflower seeds – a tasty and nourishing snack
The sunflower used to be a mystical symbol for some ancient civilisations, especially the Incas. North American Indians utilised sunflower leaves as a food for animals, the petals were used in potions to dye clothes and skins, and the seeds were eaten with meals or they were pressed for oil.
In Europe, the sunflower became popularised thanks to the Spanish cuisine, where it was introduced by the conquistadors, who colonised the Americas at that time. In 1716 the method of obtaining oil from sunflower seeds was patented and later sunflowers became very popular in the 18th century, mainly thanks to Peter the Great.
Nutritious values
Sunflower seeds are valued mainly because of their high vitamin E content, which has anti-inflammatory properties; it’s also a strong anti-oxidant. The seeds contain vitamins A and D, as well as B6 and PP, responsible for the proper functioning of nerve cells; they play an important role in cell regeneration, immune reactions and hormonal balance.
The vitamin B contained in sunflower seeds makes it a recommended component of winter diets, because it helps fight depression.
Sunflower seeds are rich in minerals: the magnesium soothes asthma symptoms, lowers blood pressure, prevents migraine attacks and additionally lowers the risks of heart attacks and strokes. It is also a source of phosphorus, iron, calcium, mono-unsaturated and poly-unsaturated fatty acids, which help to protect the arteries. Selenium’s another important component of these seeds, as it helps remove the body’s toxins and thanks to its strong anti-oxidant properties, lowers the risk of cancer.
American studies prove that sunflower seeds play an important role in lowering blood pressure, thanks to their potassium and low sodium content.
It’s difficult to find any other seeds that abound in so many valuable chemical compounds, important vitamins, as well as minerals that can be bought so cheaply and are as beneficial as sunflower seeds.
Methods for utilising sunflower seeds Over the years people have learnt to utilise all of the sunflower plant. The petals are used in the production of liquor for malaria and fevers; sunflower cream speeds up the healing of wounds and hematomas; the seeds are pressed for some of the best known oils across the world. Then after the seeds are pressed, the remains are used as animal feed; the stems are extracted for cellulose and they’re also burned to produce a type of fertiliser that’s rich in potassium. Sunflower seeds are also used in the cosmetics industry: they improve skin condition and help fight acne; their zinc protects the skin against damage and vitamin B6 makes the skin look younger.
The most popular type of plant is the common sunflower grown for its seeds to be consumed straight away or after roasting. In addition, sunflower shoots are used for confectionery purposes, just like bean sprouts, as an individual snack or in addition to nutritious meals: people on healthy diets usually value the properties of sunflower shoots. On the other hand, the Jerusalem artichoke: a type of sunflower with a tuber, appears on the menus of exclusive restaurants; it’s considered a delicacy just like caviar. Once it was more popular, nowadays it’s been replaced by potatoes.
Jerusalem artichoke – a relative of the sunflower The sunflower is a tuber, also known as topinambur distinguished itself favourably among other plants; their tubers are characterised by highly nutritious values: containing about 20% inulin and a little starch, because of this, they’re recommended for people with diabetes. They are also used in alcohol and in silage production
Sunflower seeds are rather cheap and they’re characterised by their highly nutritious value. Additionally, they’re tasty and can replace popular crisps or pretzel sticks as snacks.
They contain quite a lot of calories (561 kcal per 100 g), therefore people on a diet should control the amount they consume. However, they’re recommended for those who wish to gain weight. In limited amounts, sunflower seeds are useful for health reasons; they can also help us feel better. Below are some examples for using sunflowers in the kitchen:
- sprinkle bread and bread rolls with sunflower seeds
- dip chicken or fish in sunflower seeds before frying them
- add sunflower seeds to stuffing (you will obtain a nutty flavour)
- instead of using bread croutons in salads, sprinkle them with a tablespoon of sunflower seeds
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