Seeds play a crucial role in our diet because they provide a concentrated nutrient source that supports overall health and well-being. One of the healthiest seeds are from the sunflower plant. Sunflower seeds are widely considered the most popular snacking seed in America, with roughly 90% of the population consuming them. Our neighbor North Dakota is the U.S. leader in sunflower cultivation, boasting an impressive output of 1.1 billion pounds each year. Following closely behind is South Dakota, contributing significantly to growing the seeds. These Great Plains states capitalize on their expansive lands and favorable growing conditions to drive the nation’s sunflower supply.
Studies link the consumption of sunflower seeds to many health benefits, including lowering the risk of developing diseases like high blood pressure or heart disease. They also contain nutrients that can support your immune system and boost your energy levels, increasing the body’s ability to fight off viruses. In addition, these little wonders contain vitamin E, flavonoids, and other plant compounds that help the body heal. A study found that consuming sunflower seeds and other seeds five times or more each week lowered risk factors for several chronic diseases caused by inflammation.
While sunflower seeds are rich in nutrients, they are also relatively high in calories. It is important to keep daily servings to one ounce. To slow the caloric intake while snacking, many eat sunflower seeds in the shell, as it takes time to crack open and spit out each shell. Do keep in mind that the shells are often coated in salt — about 70 mg per 1 oz of sunflower seeds. If you are watching your salt intake, look for unsalted sunflower seeds.
You can eat sunflower seeds in a variety of dishes. Here are a few ways you can incorporate them into meals:
Sprinkle on top of salads or yogurt
Add to trail mix
Stir into oatmeal or any breakfast cereal
Sprinkle over stir fry or mixed vegetables
Top your favorite pasta dish
Mix into baked goods
Use sunflower butter in place of peanut butter
Here is a recipe for a sweet treat that includes sunflower seeds, chia seeds and flax seeds (from How Not to Die Cookbook by Dr. Michael Greger). The recipe also includes goji berries; a bright red fruit packed with antioxidants. If you do not have goji berries, you can swap them with any other chopped dried fruit.
Superfood Breakfast Bites
>¾ cup pitted dates, soaked in hot water for 20 minutes, then drained
>¾ cup raw walnuts, pecans, or cashews
>¾ cup dried cranberries, apricots, apple slices, or other dried fruit, chopped if necessary
>¼ cup sunflower seeds
>2 tablespoons goji berries or barberries (or any chopped fruit)
>2 tablespoons chia seeds or hemp hearts (hulled hemp seeds)
>2 tablespoons ground flaxseeds
>1-1½-inch piece vanilla bean, split and scraped (or ½ teaspoon extract)
>¼ teaspoon ground cinnamon
In a food processor, combine the drained dates and nuts and pulse until the nuts are finely ground and the dates are incorporated. Add the remaining ingredients and process until well combined. The mixture should be very sticky. If it seems too dry to hold together, add a little water, 1 T. at a time. If the mixture is too wet, add a little more ground flaxseeds or some rolled oats.
Roll one heaping tablespoon into 1-inch balls. Transfer to a plate. Repeat until all the mixture has been rolled into balls. Cover the plate with foil or parchment paper and refrigerate for 4 hours before enjoying. Store in the refrigerator.
