Sunflower seeds (Helianthus annuus)
Sunflower seeds are native to America, and contain almost 23% primary protein, and all the essential amino acids are well supplied. The 50% fat content of sunflower seeds consists mainly of polyunsaturated fats of which the essential fatty acid, linoleic acid, comprises some 30% of the total fat content, and the mono-unsaturated fatty acid, oleic acid, accounts for some 10% of the total fat content. The vitamin E content of sunflower seeds is very high, and this is
vital in view of the high levels of polyunsaturated fats. The relationship between the polyunsaturated fats and vitamin E prevents autoxidation of the fatty acids and production of free radicals. For this reason it is safe to use whole and freshly ground or liquidised sunflower seeds on a regular basis in contrast to the consumption of large amounts of extracted oils, such as sunflower-seed oil, which have been associated with an increased incidence of cancer (see chapter on fats).
Sunflower seeds are a good source of the minerals calcium, phosphorus, magnesium and iron and are one of the prime suppliers of B-group vitamins. This together with their high vitamin E and balanced primary nutrient content, makes them an energy food that we would do well to exploit. Use sunflower seeds in baking and incorporate them into breakfast foods such as muesli and granola. Furthermore, they can be used to prepare nutritious sauces and mock cheeses, or they can be added to nut or other milks to improve their nutritional value.