Nutritional value of sunflower

Nutritional value of sunflower

The sunflower (Helianthus annuus L., 1753) is an annual plant, characteristic for the large flower head inflorescence belonging to the Asteraceae family.

Characteristics –
The sunflower is an annual plant with a spring-summer cycle.
It has an erect, vigorous, cylindrical stem, internally full of marrow.
We recall that in the oil species the length of the stem varies from 60 to 220 cm and its diameter from 2 to 5 cm.
When ripe it tends to bend below the calathys (inflorescence).
The cotyledons of the seedling are petiolate, with an oval flap about 3 cm long and 2 cm broad.
The leaves are alternate, large, tri-nerved, with toothed margins and pubescent on both sides
sides. The shape varies according to the position, the number varies from twelve to forty and the color ranges from a dark green to a light green.
The inflorescence is formed by numerous flowers placed on a discoidal receptacle. Its diameter varies according to the variety and ranges from 10 to 40 cm. From the beginning of flowering, the calathys carries out rotational movements: the discoidal surface forms a right angle with the direction of the sun’s rays. The ligulate flowers are yellow and arranged radially in 1-2 rows. The tubular flowers are hermaphroditic and arranged in spiral arcs radiating from the center of the disc.
The fruit is a compressed achene (improperly called seed), 3.5-9 mm wide, 7.5-17 mm long, with a thickness of 2.3-5 mm. The color varies from white to black, sometimes with white or gray veins.

Nutritional card –
The edible part of the sunflower is represented by the seeds which are characterized by a high nutritional and energy intake.
In a 100 gram amount, hulled and dried sunflower seeds provide 584 calories and are composed of 5% water, 20% carbohydrates (including 9% dietary fiber), 51% fat and 21% protein 2 .
Whole sunflower seeds are rich in several B vitamins, vitamin E, dietary minerals, especially iron, magnesium, calcium, phosphorus and zinc.
Sunflower is a rich source (20% or greater of the Daily Value, DV) of protein (42% DV), dietary fiber (36% DV), many B vitamins (23-129% DV), and vitamin E (234 % HD).
Sunflower seeds also contain high levels of dietary minerals, including magnesium, manganese, phosphorus, iron and zinc (40-94% DV).
They are also very rich in precious mineral salts, such as selenium, phosphorus, iron, magnesium and zinc.
Sunflower seeds are also a source of flavonoids (quercetin, luteolin, apigenin and kaempferol).
Phenolic compounds account for 1-4% of the total mass of the “cake” (the residue from sunflower seeds after oil extraction), with an abundance of chlorogenic acids (CGA) 48a.
These compounds possess several health benefits, which are mainly associated with their antioxidant and anti-inflammatory activities.
In detail, the average nutritional value per 100 g of hulled and dried sunflower seeds is as follows:
– Energy (Calories) 2,445 kJ (584 kcal);
– Carbohydrates 20 g;
– Sugars 2.62 g;
– Dietary fiber 8.6 g;
– Fats 51.46 g, of which: saturated 4.46 g, monounsaturated 18.53 g; of these: oleic acid 18.4 g, polyunsaturates 23.14 g, of which linoleic acid 23 g;
– Protein 20.78 g;
– Vitamins :
– Thiamine (B1) 1.48 mg;
– Riboflavin (B2) 0.36 mg;
– Niacin (B3) 8.34 mg;
– Pantothenic acid (B5) 1.13 mg;
– Vitamin B6 1.35 mg;
– Folate (B9) 227 μg;
– Choline 55.1 mg;
– Vitamin C 1.4 mg;
– Vitamin E 35.17 mg;
– Mineral salts :
– Calcium 78 mg;
– Iron 5.25 mg;
– Magnesium 325 mg;
– Manganese 1.95 mg;
– Phosphorus 660 mg;
– Potassium 645 mg;
– Sodium 9 mg;
– Zinc 5 mg;
– Copper 1.8 mg;
– Selenium 53.0 μg;
– Water 4.7 g.

Property –
The elements present in sunflower seeds are a source of significant benefits for the human body.
In particular:
– iron is essential for energy metabolism, for the formation of red blood cells and to prevent iron deficiency anemia;
– selenium has an antioxidant and anti-inflammatory action, with a vital role in producing thyroid hormones;
– phosphorus is involved in maintaining bone health;
– magnesium contributes to the reduction of tiredness and fatigue, and contributes to normal muscle function; promotes the normal functioning of the nervous system and psychological function; helps maintain normal bones and teeth;
– zinc intervenes in the process of cell division, normal protein and DNA synthesis; moreover, it contributes to the efficiency of the immune system and participates in the protection of cells from oxidative stress;
– copper contributes to the protection of cellular components from oxidative damage; as a coenzyme, it participates in numerous biological reactions;
– manganese contributes to the protection of cells from oxidative stress, facilitates bone development and acts as a coenzyme in energy metabolism;
Sunflower seeds are a good source of several B vitamins.
These vitamins are a group of essential organic substances, involved in many functions of the body. They are not synthesized by the body, so it is necessary to introduce them with the diet.
Vitamins B are defined as Energy Vitamins because they allow our body to metabolize food correctly and transform it into ready-to-use “fuel”, promoting many physiological functions.
Vitamin E is a powerful antioxidant vitamin.
In particular, it is one of the main fat-soluble antioxidant systems, essential for maintaining the integrity of 3:
– cell membranes;
– lipoproteins.
These antioxidant properties are enhanced by other nutrients, such as vitamin C, vitamin B3 and selenium.
In high amounts, vitamin E also acts as a blood thinner, reducing the blood’s ability to clot 4; it could also have a protective role against cardiovascular disease 5, although its intake in high doses has been linked to an increased risk of prostate cancer.
Sunflower seeds are now very common and can be found very easily in the dried fruit department of almost all supermarkets, in shops that sell organic food products and online.
Sunflower seeds, if consumed in the right quantities (2-3 tablespoons a day, which correspond to about 10-15 grams) have no particular contraindications. It should be remembered, however, that we are dealing with a very caloric food, which must be consumed in smaller portions or even in place of other fats and condiments by people with overweight or obesity problems.
From the seeds, by squeezing, sunflower seed oil is obtained, with a pale yellow color and a delicate flavor. This oil is suitable for cooking, but not for frying because it cannot stand high temperatures (unless it is a “high oleic” variety, i.e. with a high oleic acid content, which makes it more stable and suitable for this type of cooking, as well as cheaper than olive oil). It is preferable not to use it for raw condiments, due to the high omega-6 content. The oil must be kept in the fridge, in dark glass bottles or in any case away from direct light and heat sources.