Barbara Intermill | Tribune News Service (TNS)
Experience the breathtaking sight of acres and acres of sunflowers in full bloom during this time of year. As we drive through the rural areas of our state, these cultivated beauties smile at the sun.
While the smaller and more abundant sunflowers that we see along roadsides and hills across North America may be considered weeds, they are actually related to these magnificent blooms.
The Native Americans were the first to domesticate wild sunflowers for their valuable seeds, according to the National Sunflower Association.
In the present day, there are two main commercial varieties of sunflowers. One produces the familiar black-and-white striped seeds that we enjoy as snacks, while the other bears smaller black seeds that are used to make oil.
It’s important to note that there is a distinction between a sunflower kernel and a sunflower seed. The kernel refers to the “meat” that is removed from the outer shell or hull of a sunflower seed. When we consume sunflower seeds, we have to crack open the shells to access the kernels.
So, how do sunflower-based products fare from a nutritional standpoint?
Remarkably well, as a matter of fact.
An ounce of sunflower kernels (equivalent to about 1/4 cup) provides a wealth of essential nutrients, including protein, dietary fiber, copper, and zinc. While sunflower kernels are relatively high in fat, the majority of the fat is unsaturated and considered to be beneficial for our cardiovascular health.
I was surprised to discover that sunflower seeds also rank among the most abundant whole food sources of vitamin E, which is a potent antioxidant. Recent studies indicate that obtaining this nutrient from real food rather than supplements is the safest and most effective approach.
The current Dietary Guidelines for Americans 2020-2025 categorize sunflower seeds and sunflower butter in the same protein food group as nuts and soy products, based on their nutritional value. Additionally, sunflower oil is recommended as a healthful source of fat.
Raw or oil-roasted?
Interestingly, the calorie content, fat content, and nutrient composition are similar between raw and oil-roasted sunflower seeds and kernels, with one exception. Roasted varieties typically contain higher levels of sodium (salt).
Should individuals with nut allergies avoid sunflower seeds?
Experts state that allergies to sunflower seeds or oil are exceedingly rare. However, if you have a peanut or tree nut allergy, it’s wise to check food labels and ensure that sunflower seeds have been processed in a peanut- and nut-free facility.
Lastly, do sunflowers truly follow the sun?
“When the sunflower is in the bud stage, it has a tendency to track the movement of the sun across the horizon,” explains the National Sunflower Association. “Once the flower opens and displays its radiant yellow petals, it faces east. The reasons behind this behavior remain unknown, but it is likely a defensive response. Facing south or west could potentially expose the seeds to sun scorching during extremely hot days.”
Personally, I still believe they are smiling.
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