Lockdown of spring 2020 – The year that everyone set-up a start-up. Myself included. Funny, but true. It was also a strange time to be graduating from university, with just an email of congratulations and a PDF of my ‘Graduate of Human Nutrition’ certificate. I wasn’t that eager to go into further education just yet, or be a clinical nutritionist, analysing data sheets of patient’s cholesterol levels. I find far too much enjoyment in playing with texture and flavour combinations. However, trying to figure out the next steps of employment in a deserted world hospitality, with no chef jobs and restaurants closing one after one, lead to the birth of Nourished Bites. Me and a close friend, Edvinas, created the company out of our shared love for nut/seed butters, and desire for something novel, and experimental. Cue, Sunhini (that’s right, sunflower seed tahini). We create organic smooth and creamy roasted sunflower seed paste in a range of funky flavours, with one always changing monthly special. But I’m not here to write a pitch deck, but rather channel some of my nutritional knowledge into informing you all about the nutritious plant-based power that sunflower seeds hold.
Sunflower 101
Let’s get down to basics before we delve into the macro and micronutrient content of these little power houses. There are two types of cultivated sunflower crops – those grown for seeds and those grown to extract oil. Sunflower seeds are harvested from the beautiful sunflower head, which can contain up to 2000 seeds! The seeds are processed and are hulled from their black and white shells before they’re ready to eat. Their mildly nutty, earthy and creamy texture makes them comparable to peanuts when roasted. Making sunflower seed butter an excellent allergy free alternative to peanut butter.
Macronutrients – The Building Blocks
To give you the most accurate information I can, I analysed sunflower seed nutritional data on the nutritional software, Nutritics, and I’m breaking it apart for you here.
So, let’s talk about fat. When it comes to sunflower seeds, fat is the highest macronutrient available. The high fat content (≈74% of its total energy (kcal) content) explains why they’re so high in calories (≈596 per 100g). Sunflower seeds are rich in monounsaturated and polyunsaturated fats (the good, essential fats), and though they contain some saturated fats (the bad, nonessential fats), it’s a very small amount that is incomparable to the amount found in animal-based products. Sunflower seeds are also a great source of Omega 6! You’ve probably heard of the polyunsaturated fats Omega 3 and Omega 6 before, but what is the difference? Well, they are both essential fats that we must obtain from our diet and are both vital for good health, however whilst omega 3 has anti-inflammatory properties, omega 6 has pro-inflammatory properties when eaten in excess. Ideally, they must be consumed at a 1:4 ratio (omega 6:omega 3). Sunflower seeds also contain no cholesterol, or trans-fatty acids (the artery clogging fats found in many processed products). Naturally powered fat bombs!
When it comes to carbohydrates and proteins, they are almost an equal percentage of the energy content (carbs are ≈12% and protein ≈14%). They’re a brilliant source of protein (≈24g per 100g), and low on the carb content (≈18g per 100g), making Sunhini a powerful addition to any meal to boost your daily protein intake, even if following a low-carb or ketogenic diet.
Micronutrients – The Little Things
Sunflowers pack many vitamins and minerals into their tiny little seeds. They are especially high in vitamin E, with 100g being 326% of the recommended intake (RI)! Vitamin E is the body’s primary fat-soluble antioxidant, which protects your body from unstable free radicals by donating an electron, making them stable again. How generous! They play a very important role, as the oxidative stress caused by free radicals can damage DNA, cell membranes and neurons (brain cells), and can lead to chronic diseases. Free radical formation is somewhat inevitable – they are caused by air pollution, high blood glucose levels and even muscular contraction from exercise. Consuming antioxidants helps the body neutralise them and reduces the risk of chronic illness.
These little seeds are also a good source of selenium, which is a trace mineral also high in brazil nuts. Consuming sunflower seeds regularly means you should obtain an adequate selenium intake and can get it from a crop that is likely to have been grown more locally, with less air miles involved. Selenium is involved in DNA repair and synthesis in damaged cells, which reduces the risk of cancer cells forming. And there’s more! They are also high in copper, magnesium and beneficial phytochemical (plant-chemicals) such as flavonoids, phenolic acids and phytosterols (which can reduce blood cholesterol levels)!
So as you can see, these tiny little power houses really pack a punch. They’re an extremely nutrient dense addition to a wholesome and balanced diet, with a versatile flavour and application.
If you’re interested in trying our Sunhini, head to our online shop, and check out our Instagram page for updates on new flavours, ideas and inspirations.
POWER TO THE SUNFLOWER X
Nourished By Nour 
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