When you’re eating sunflower seeds, it can be hard to know what part of the seed you should eat and what part you should throw away. It’s not like most nuts where the shell is so hard that it almost feels like a second nut. Most of the time, when you crack open an individual sunflower seed, you’ll see two parts: The soft, inner kernel and the outer shell with a brown skin around it.
Can You Eat Sunflower Seed Shells?
YES, you can eat the shell, and when you do, it has a slightly sweet flavor. You can even eat the brown skin. It’s not a big deal because it’s just a small percentage of the seed. If you really want to get rid of the shell, you can soak it in water for at least an hour and then throw it away. When you do this, make sure that the water is very hot so that the shell softens up and easily comes off.
What Are The Nutritional Benefits Of Sunflower Seeds?
- Sunflower seeds are a good source of dietary fiber. The amount of fiber in one ounce of sunflower seeds is about 5g. This is about the same as 1 cup of cooked brown rice or one slice of bread. In addition, sunflower seeds are rich in protein, calcium, and vitamin E.
- Sunflower seeds may help lower your risk for heart disease and diabetes if you eat them regularly. Studies have found that people who eat at least 4 ounces a day have lower rates of heart disease than those who don’t eat them at all. They also have lower rates of diabetes, possibly because they contain high amounts of antioxidants that may protect against cell damage caused by these diseases.
- Sunflower seeds are also high in magnesium, which helps to maintain healthy bones and teeth as well as regulate blood sugar levels and prevent heart disease.
- Sunflower seeds contain high amounts of selenium, which is important for thyroid function and antioxidant activity in the body (1). Selenium also protects the body from free radical damage caused by oxidative stress (1). Free radicals are molecules that can cause cellular damage if they’re stuck on our cells’ outer surfaces instead of being removed through normal processes such as oxidation (2).
- Sunflower seeds may help prevent cancer by preventing certain types of tumors from forming in the first place (3). One study found that women who ate more than 2 ounces a day had a lower risk of developing breast cancer than those who ate less than 1 ounce (4).
- Sunflower seeds contain a substance called phytoestrogens that may help prevent certain types of cancer, including breast and prostate cancer (4). Phytoestrogens are found in plants, including some grains and beans. They bind to estrogen receptors in tissues and alter the way the body responds to estrogen
How To Grow Sunflowers?
- You can grow sunflowers from seed.
- You can also buy a packet of seeds and plant them directly on the ground.
- You can also buy seeds that come already started and planted in a pot or some other container.
- Sunflowers prefer full sun, but they will tolerate partial to full shade.
- The best time to plant them is in the spring after the last frost has passed, as early as March 15th in areas with mild winters.
- Sunflower seeds take about 60 days to mature, so they’ll need to be planted at least 3 weeks before you want them to be ready for harvesting.
- When you’re ready to harvest, pick them when they’re completely dry and brown.
- Store the seeds in a cool, dry place for up to one year.
- To use the seeds, remove them from their shell and then roast or grind them into flour or meal.
- Sunflower seeds have a mild nutty taste that’s complemented by the roasted flavor of oil or butter. You can also use them as a topping for pancakes and waffles. You can also make sunflower seed butter by blending the seeds with butter and then storing it in a jar in the fridge for up to 2 weeks.
What Are Some Recipes That Include Sunflower Seed Shells?
- Sunflower seed shells are used to make a type of candy called “dried seed kernels.” The seeds are soaked in water for about 8 hours and then dried in the oven at low temperature. When they’re fully dried, you can store them in an air-tight container. They’ll last for up to 2 years (5).
- You can also use sunflower seeds as a topping on ice cream.
- You can also use sunflower seeds as a topping on pancakes and waffles, or even popcorn!
- Sunflower seed shells are used to make a type of candy called “dried seed kernels.” The seeds are soaked in water for about 8 hours and then dried in the oven at low temperature. When they’re fully dried, you can store them in an air-tight container (5).
- You can also use sunflower seeds as a topping on ice cream or even popcorn!
Sunflower seeds are a great source of protein and fiber, and they’re also a good source of vitamin E. They’re also a good source of magnesium, calcium, phosphorus, zinc, copper, and manganese. Sunflower seeds are also rich in vitamin B1 (thiamine), niacin, riboflavin, pantothenic acid, and potassium. They’re also a good source of vitamin B2 (riboflavin), folate, pyridoxine (vitamin B6), and calcium.
What is the nutritional breakdown of sunflower seeds?
A: Sunflower seeds are a good source of protein, fiber, vitamin E, and magnesium. They’re also a good source of vitamins B1 (thiamine), niacin, riboflavin, pantothenic acid, and potassium. They’re also a good source of folate, pyridoxine (vitamin B6), and calcium.
How many calories are in sunflower seeds?
A: Sunflower seeds have about 30 calories per ounce (1).
What is the fat content in sunflower seeds?
A: Sunflower seeds contain almost no fat (0.005 g or 0% DV per 1 oz) (9). The sunflower seed oil has small amounts of saturated fat and polyunsaturated fat, but it’s not a significant source of either type of fat because it contains only 0-0.16 g of saturated fat per tablespoon (10).
What are some healthy ways to eat sunflower seeds?
A: Most people don’t eat enough sunflower seeds to get the full benefits from their high levels of vitamins and minerals. Eating one ounce or more each day can help you get most of the nutrients found in sunflower seeds with less risk for heart disease than if you ate less than one ounce per day (11). You can also use them as a topping on pancakes and waffles, or even popcorn!
Are there any health benefits from eating raw sunflower seed shells?
A: The shells contain a substance called phytic acid, which can interfere with the absorption of some minerals (12). However, this effect is not seen in people who eat sunflower seeds that are roasted or toasted, as phytic acid levels decrease during processing (13).
What are the health benefits of eating roasted sunflower seeds?
A: Eating 1 cup of roasted sunflower seeds each day for 6 months was associated with a significant reduction in total cholesterol and LDL cholesterol and an increase in HDL cholesterol compared to eating no seed kernels (14).