Sunflower Seeds

We grew up with them, loved to crack them open at social events and just like that at the end of Shabbat meals, but do sunflower seeds have any health value beyond the joy of eating them?

Well, the answer is quite complex. Firstly, let me highlight the numerous qualities of sunflower seeds: the seeds contain high levels of B vitamins, various minerals such as iron, potassium, zinc, magnesium, calcium, phosphorus, and more. They contain different healthy fatty acids. They also have a high protein level. However, there are several issues with sunflower seeds:

A. They have a very high phosphorus content, which gives them a high acidic reaction. Eating food with high acidity can be one reason for calcium depletion in bones or what is commonly known as osteoporosis, which can result in cavities in teeth and more.

B. The calorie content of sunflower seeds is very high with about 570 calories per 100 grams.

C. Roasting sunflower seeds at high temperatures damages some of the components that provide their nutritional quality, such as various vitamins and fatty acids.

D. The high protein content together with high fat makes the seeds very concentrated food, so they should be eaten with foods that balance them.

E. They are often consumed with a lot of salt, which as is well known, can harm health.

F. They are often eaten with other nuts and in very large quantities at the end of a meal. All together it might be delicious but it creates a load on the digestive system and causes a lot of discomfort.

In light of this, to take advantage of the many benefits of sunflower seeds, they should be consumed in a completely different way than they are usually eaten. Firstly, it is advisable to eat them when they are not roasted, heated, or fried. Also, it is preferable not to eat them alone in the context of nut eating but to incorporate them in a raw vegetable salad with plenty of green leaves. They can be sprinkled on the salad, which is tasty and recommended. What is more recommended is to sprout the seeds, which reduces the calorie level and increases the quality of the seeds and especially eases the digestive system's breakdown and absorption of all that the seeds contain.