Sunflower seeds are tasty as well as nutritious and healthy. But, what about the salted seeds? Read on…
Sunflower is one of those plants that have been grown by humans for thousands of years. Today, sunflower seed oil is among the widely used cooking oils. The seeds are also used as tasty snacks and are available in various versions like, regular ones with shells, shelled, plain, roasted, sprouted, chopped and ground. Apart from being used for snacking, these seeds are used in various recipes like, salads, breads and cookies. We all know that sunflower seeds are claimed to be among the healthy and nutritious foods. But, are salted sunflower seeds good for health? Let us find out.
Some Sunflower Seed Facts
It is a common fact that sunflower seeds are the seeds of sunflower plant. These seeds are rich in nutrients and so are claimed to be healthy. It is a rich source of vitamin E, which has excellent antioxidant properties. Besides that, these seeds contain good amounts of protein, vitamin A, B vitamins, folate, calcium, magnesium, potassium, phosphorous and iron. Consumption of sunflower seeds is said to lower high cholesterol and triglyceride levels. Being rich in antioxidants, these seeds are also claimed to reduce the risk of heart diseases and certain types of cancer. Sunflower seeds are also believed to be an immune system booster. These seeds have high levels of dietary fiber. This is beneficial for the digestive system, especially for preventing constipation and related problems. In short, sunflower seeds are said to be healthy and nutritious. However, those who are allergic to sunflower products must avoid the seeds too.
Salted Sunflower Seed Nutrition
The salted version of roasted sunflower seeds is one of the popular snacks and is easily available in the market. As far as salted sunflower seed nutrition is concerned, it is almost similar to that of plain roasted ones, except the salt part. The following table will provide you with some information about the nutritional value of 100 grams of oil-roasted, salted sunflower kernels that amount to 592 calories.
| Nutrient | Value | Nutrient | Value |
| Carbohydrate | 23 g | Calcium | 87 mg |
| Protein | 20 g | Iron | 4.7 mg |
| Dietary fiber | 11 g | Manganese | 2.1 mg |
| Sugar | 3 g | Magnesium | 127 mg |
| Vitamin A | 9 IU | Phosphorous | 1140 mg |
| Vitamin B1 | 0.31 mg | Sodium | 410 mg |
| Vitamin B2 | 0.3 mg | Potassium | 485 mg |
| Vitamin B3 | 4 mg | Selenium | 78 mcg |
| Vitamin B6 | 0.8 mg | Zinc | 5.2 mg |
| Vitamin C | 1.1 mg | Copper | 2.5 mg |
| Vitamin K | 3.1 mcg | Folate | 234 mcg |
Are Salted Sunflower Seeds Good for You?
As in case of many other foods, moderate consumption is recommended by health experts, in case of sunflower seeds too. This is specially applicable to deep-fried, salted and flavored versions. Even the plain roasted ones should be consumed in moderate amounts. Excess consumption for a long term may lead to tooth damage (frequent use of teeth for cracking the shell) and high calorie intake (weight gain). Those with diverticulosis must avoid consumption of seeds and nuts including sunflower seeds. So, in large amounts, consumption of sunflower seeds may result in complications of diverticulosis. Apart from the above said factors, sunflower seeds may also trigger allergic reactions in some people. It is said that intake of large amounts of salty foods may elevate the blood pressure levels too. Even those with hypertension must avoid consuming salted sunflower seeds.
In short, moderate consumption of plain roasted sunflower seeds is advisable. Salted seeds can be consumed in small amounts. But, excess consumption of salted version may be detrimental for your health. So, you may either opt for plain, roasted ones or else prepare the salted version at home, so that you can limit the use of salt in it.
