Nature's Perfect Snack

DIET

A handful of sunflower seeds is all you need to stave off those hunger pangs and get a hearty dose of nutrients at the same time.

decade or so, the popularity of sunflower seeds has spread worldwide to include countries such as Australia, Canada and the United States — and it’s not just because of the taste.

By Mala Sivanathan

Though sunflower seeds are high in calories, these seeds are an excellent source of many vitamins and minerals.

Here’s what a handful of sunflower seeds can provide you:

I

f you’ve ever looked at a sunflower, you would have probably focused on its beauty and not realised the true gift of the plant — its beautiful seedstudded centre.

The seeds — which are encased within black-and-white teardropshaped shells — pack a hefty dose of sun-kissed goodness. Their mild, nutty flavour has made them a popular snack. In the Middle East, they can be bought freshly roasted in shops. In Singapore and Malaysia, the seeds are available packed, already de-shelled and in various roasted flavours.

Sunflowers are thought to have originated in South America over 5,000 years ago. They were cultivated by Native Americans, who not only used the seeds as a food and oil source, but also the flowers, roots and stems for varied purposes such as treating ailments and making dyes.

In the early 16th century, Spanish explorers brought the sunflower back to Spain where they were first grown before they were introduced to other countries. Today, Russia, Argentina, China and India count among the leading commercial producers of sunflower seeds. In the past

Health benefits

Vitamin E The body’s number one fat-soluble antioxidant, Vitamin E travels throughout the body and neutralises free radicals — harmful compounds that contribute to ageing and cell damage.

Studies have shown that people with higher levels of Vitamin E face a lower risk of heart disease and cancer.

Vitamin E also helps to relieve menstrual pain in women as well as reduce the symptoms of premenstrual syndrome.

Vitamins B1 and B5 These vitamins are needed for healthy skin, hair, eyes and liver function. They help the nervous system function properly, play a crucial role in metabolising food and boost brain function.

In fact, Vitamin B1 is sometimes called the “antistress” vitamin as it strengthens the immune system and improves the body’s ability to withstand stressful conditions. Vitamin B5, on the other hand, is critical in manufacturing red blood cells as well as sex and stress-related hormones. It keeps

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WELLNESS FOR ALL

PHOTOS: Istockphoto, Getty Images

nature s

Count those calories How many calories would there be in a rough serving size of one cup?

Sunflower seeds (about 46g) with hulls, edible

Water melon seeds (about 28.35g)

Calories 158 100

150

* The weight of the seeds in each cup varies.

200

Calories 262 250

300

Pumpkin (about 28.35g)

Calories 153 Source: Nutritionist Ketki Vinayachandra

the digestive tract healthy and helps the body process other vitamins and synthesises cholesterol.

Additionally, sunflower seeds are an important source of trace elements and minerals such as manganese, magnesium, potassium, iron and zinc.

These are crucial for many of the body’s functions such as digestion, metabolism and wound-healing.

Research has been done into the levels of phytosterols present in commonly-consumed nuts and seeds.

Sunflower seeds were found ranked to be among the richest in phytosterols, with up to 289mg of phytosterols per 100g. In comparison, walnuts have just 113mg of phytosterols per 100g.

Phytosterol power

Sunflower seeds, however, are more commonly eaten as a snack than as part of a meal. Mr Loh Yeow Nguan of the Vegetarian Society of Singapore, who lives mainly on a raw fruit diet, says that the seeds are integral to his lifestyle.

“Sunflower seeds are so much cheaper than other nuts... so they are a really cost-effective way for vegetarians such as myself to add Vitamin E and fibre to our diets,” he says.

“I like to toss them in when making smoothies — they have a mild nutty flavour which goes really well with chocolate.”

Sunflower seeds are rich in phytosterols too. Simply put, phytosterols are plant compounds that have a similar chemical structure to cholesterol. When present in the diet in sufficient amounts, phytosterols are believed to reduce cholesterol, enhance the body’s immune response and decrease the risk of certain cancers.

The beneficial effects of phytosterols have proven to be so dramatic that manufacturers of butter-replacement spreads (such as margarines, etc) use them to reduce the cholesterol level of their products.

PHOTOS: Istockphoto, Getty Images

THREE DELICIOUS WAYS TO ADD SUNFLOWER SEEDS TO YOUR DAILY DIET

1

Snack away!

Garnish your salads with sunflower seeds for added texture and taste

2

Sprinkle them onto yogurt for a great start to the day

3

Mix them with raisins, dried fruits and nuts for a handy afternoon snack

Jan-Mar 23