Sunflower seeds are a great snack that is low in calories and high in nutrition. One package of 95g sunflower seeds in shell contains approximately 180 calories. They are a rich source of vitamins and minerals, including vitamin E, magnesium, and selenium.
In addition to being a tasty snack, sunflower seeds offer numerous health benefits. These include lowering cholesterol levels, reducing inflammation, and promoting heart health.
In this article, we'll explore how you can add sunflower seeds to your diet, the potential risks of overeating them, and how to store them properly.
One package of 95g sunflower seeds in shell contains the following nutritional information: - calories: 180 - Fat: 15g
The Health Benefits of Sunflower Seeds
Sunflower seeds offer various health benefits, including: - Lowering cholesterol levels: The phytosterols in sunflower seeds can help reduce blood cholesterol levels. - Reducing inflammation: The vitamin E and other antioxidants in sunflower seeds can help reduce inflammation in the body.
How to Add Sunflower Seeds to Your Diet
Here are some tips for adding sunflower seeds to your diet: - As a snack: Sunflower seeds can be enjoyed on their own as a tasty snack. - As a salad topping: Sprinkle sunflower seeds on top of your salad for added crunch and nutrition.
The Risks of Overeating Sunflower Seeds
While sunflower seeds offer many health benefits, it's important to enjoy them in moderation. Overeating sunflower seeds can lead to various health problems, including: - Weight gain: Sunflower seeds are high in calories and can contribute to weight gain if consumed in excess. - Tooth damage: The hard shells of sunflower seeds can cause tooth damage if chewed improperly.
Sunflower Seeds vs Other Seeds and Nuts
Sunflower seeds are just one of many types of seeds and nuts that offer various health benefits. Here's how sunflower seeds stack up against some other popular options: - Pumpkin seeds: Like sunflower seeds, pumpkin seeds are a good source of protein and healthful fats. They are also lower in calories and higher in iron. - Almonds: Almonds are higher in protein and lower in carbohydrates than sunflower seeds. They are also a good source of vitamin E and healthy fats.
Sunflower Seed Shells: Are They Safe to Eat?
While sunflower seed shells are technically edible, it's best to avoid eating them. They can be difficult to digest and may cause digestive issues. Additionally, sunflower seed shells can be coated in dirt, bacteria, and other contaminants, so it's important to wash them thoroughly before consuming the seeds inside. If you do accidentally eat a sunflower seed shell, it will likely pass through your digestive system without causing harm. However, it's best to avoid eating them altogether.
Seed Roasting and Flavoring Methods
Roasting and flavoring sunflower seeds can add even more flavor and nutrition to this already delicious snack. Here are some popular methods: - Roasting: Spread sunflower seeds on a baking sheet and roast in the oven at 350°F for 10-15 minutes, stirring occasionally, until golden brown. - Salted: Toss roasted sunflower seeds with sea salt for a classic salty snack.
How to Store Sunflower Seeds Properly
To keep sunflower seeds fresh and prevent spoilage, follow these storage tips: - Keep them in an airtight container: Store sunflower seeds in an airtight container in a cool, dry place. - Keep them away from light: Exposure to light can cause sunflower seeds to oxidize and spoil more quickly.
Different Ways to Enjoy Sunflower Seeds
Sunflower seeds can be enjoyed in a variety of different ways. Here are some ideas: - On their own as a snack - Sprinkled on top of yogurt or oatmeal
Recipes That Use Sunflower Seeds
Here are some delicious recipes that use sunflower seeds: - Sunflower Seed Bread: This recipe uses sunflower seeds and ground flaxseed to create a nutritious and delicious bread. - Sunflower Seed Pesto: This recipe uses sunflower seeds instead of pine nuts to create a tasty and nutritious pesto.
FAQs about Sunflower Seeds in Shell
1. Are sunflower seeds in shell healthy?
Yes, sunflower seeds in shell are a healthy snack option. They are a good source of healthy fats, protein, fiber, and various essential nutrients such as vitamin E, selenium and magnesium.
2. How many calories are there in a package of Sunflower Seeds in Shell?
A package of Sunflower Seeds in Shell weighing 95g contains approximately 180 calories.
3. Can sunflower seeds in shell help in weight loss?
Yes, sunflower seeds in shell can help in weight loss as they are rich in fiber and protein which keeps you feeling full for longer periods of time thereby reducing your overall calorie intake.
4. Can sunflower seeds in shell cause any allergies?
Yes, some people may be allergic to sunflower seeds. Symptoms of an allergic reaction may include difficulty in breathing, hives, skin rash, itching, and swelling of the face, lips, tongue, or throat.
5. How should sunflower seeds in shell be stored?
Sunflower seeds in shell should be stored in an airtight container in a cool, dark, and dry place. This will help to prevent spoilage and maintain their freshness for a longer period of time.