Sunflower seeds

Helianthus annuus

nuts & seeds

Seeds of a large North American flower whose head arranges its florets in spirals: 34 and 55, or 55 and 89, two successive numbers of the Fibonacci sequence. 100 g provide 21 g of protein and 5 mg of iron, with vitamin E.

Origin

North America

Season (United States)

all year round · grows in your region

Preparation

You eat the kernel and spit out the shell, which is not digested. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding.

Molecules

Phenolic acids · Folates (B9) · Vitamin E · Vitamin B1 (thiamine) · Vitamin B6 · Zinc · Magnesium · Selenium · Copper · Protein · Methionine · Tryptophan · Omega-6 (linoleic acid) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B5 (pantothenic acid) · Vitamin B8 (biotin) · Phosphorus · Molybdenum · Phytosterols · CholineIn small amounts, not counted LignansWhat slows things down Phytates

Did you know?

The Orthodox Church banned oily foods during Lent, but the sunflower, too little known, was not on the list: that is how Russia became its homeland.