Sunflower Seeds: Nutrient-Dense Snack for Heart and Skin Health
Sunflower seeds are rich in healthy fats, protein, vitamin E, and minerals – a crunchy, energy-boosting snack that supports heart and skin health.
What Are Sunflower Seeds?
Sunflower seeds come from the **flower head of the sunflower plant (Helianthus annuus)**. They’re packed with **unsaturated fats, protein, and antioxidants**, making them a popular nutritious snack.
Nutrition (per 100 g, roasted)
- **Calories:** ~580 kcal
- **Protein:** 21 g
- **Fat:** 50 g (mostly unsaturated)
- **Carbohydrates:** 20 g
- **Vitamin E:** 35 mg (170% DV)
- **Magnesium:** 325 mg
- **Selenium:** 53 µg
Health Benefits
- **Supports heart health** thanks to unsaturated fats.
- **Rich in vitamin E and selenium**, which protect cells from oxidative stress.
- **Improves skin health** and elasticity.
- **Boosts energy** and supports muscle function.
Possible Drawbacks
- High in calories – **consume in moderation**.
- Salted varieties can **increase sodium intake**.
- May trigger **allergies** in some people.
Culinary Uses
- Eaten **raw, roasted, or as butter**.
- Added to **salads, smoothies, granola, or baked goods**.
- Ground into **sunflower seed paste or protein bars**.
Summary
Sunflower seeds are a small but powerful source of nutrition – rich in healthy fats, protein, and antioxidants that support overall wellness.
- 1. Sunflower Seeds
Sunflower Seeds: sjemenke suncokreta bogate zdravim mastima, proteinima, vitaminom E i selenom; koriste se kao grickalica ili dodatak jelima, podržavaju zdravlje srca i kože.