By Jane Dummer, RD
While eating seeds may be new to several of us, some seeds, such as those found in sunflowers and pumpkins, are ancient foods which have been consumed by Indigenous people for over 5,000 years. Most nutrition experts, myself included, say that eating nutrient-dense foods is the best way to support your nutrition for optimum health. Promoting heart, immune, bone and skin health, the outstanding nutritional properties of seeds make them a must-have food for your daily menu.
Sunflower seeds in Canada
Do you remember planting your first sunflower seeds as a kid? The huge plants would overtake the family garden. How fun was that farmer-like experience, growing healthy snacks in your own yard?
Did you know sunflowers are considered to be a special crop in Canadian agriculture?
Canada’s annual average production of sunflower seeds is 85 metric tonnes on 42,000 hectares.
We produce both confectionery and oilseed varieties of sunflower seeds. They’re harvested from mid-September to early October.
Canada is a competitive partner in growing international markets for this special crop, however our world export market for sunflower seeds is very small, sitting at one to two per cent.
Why sunflower seeds are good for you
Sunflower seeds contain phytosterols, which promote heart health. Like all other seeds, sunflowers are nutrient-dense and calorie-dense.
A 28-gram (one ounce) serving of shelled seeds delivers one-third of the daily requirement for vitamin E and phosphorous, both of which are important in immune health.
That same 162-calorie serving also offers up plant-based protein, fibre, selenium, zinc, folate, vitamin B6 and choline, which have been linked to better bone, heart and immune health.
How to eat sunflower seeds every day
Sunflower seeds are bursting with a unique texture that adds variety to several dishes. They are sold either in the shell or as shelled kernels. I recommend the raw or roasted seeds without any added salt to decrease your sodium intake.
- Eat sunflower seeds as an on-the-go snack directly from the shell.
- Sprinkle sunflower seeds onto hot and cold cereals.
- Use them in this delicious honey mustard broccoli and bacon salad, perfect for any potluck or family gathering.
- Enjoy a handful mid-afternoon with some raisins and plain Greek yogurt to satisfy that pre-supper stomach growl.
- Add sunflower seeds to your favourite chicken or turkey salad recipe.
- And don’t forget to bake with sunflower seeds in breads, granola and muffins!
Fun fact – pumpkins are commonly referred to as a vegetable, but botanically, pumpkins are a fruit.
Pumpkins and their seeds in Canada
- A type of winter squash, pumpkins are usually harvested during the months of September and October in Canada, although late harvests may run into November depending on the weather.
- Canada’s annual production of pumpkins is over 82,000 metric tonnes on approximately 3,299 hectares.
- Most pumpkin varieties have seeds. There are two common varieties – Kakai and Styrian – that have hull-less seeds (no outer shell, also known as pepitas). They are referred to as “Seed Pumpkins.”
Why pumpkin seeds are good for you
Pumpkin seeds with the shells (or hulls) have more fibre, whereas the kernels (the part inside the shell) have more fat and protein. Pumpkin seeds, like most other seeds, are nutrient-dense and calorie-dense.
- In a 28-gram (one ounce) serving of whole (with shell) roasted seeds, you’ll get about 125 calories, almost 6 grams of healthy fat, 5 grams of protein, 10 grams of carbohydrates and 5 grams of fibre.
- Pumpkin seeds contain antioxidants, vitamin E, zinc and magnesium, all of which are important for immune and skin health.
How to eat pumpkin seeds every day
Pumpkin seeds have a chewy, slightly crunchy texture and a subtly sweet, nutty flavour. They are available in many forms – raw and shelled, raw and unshelled, roasted and shelled, and roasted and unshelled. I recommend pumpkin seeds with and without the shell, as they both have beneficial attributes for our bodies.
- Add them to your hot or cold cereal.
- Create a delicious autumn soup like this Thai pumpkin one.
- Sprinkle pumpkin seeds on mixed green salads.
- Toss on sautéed vegetables.
- Mix them into your favourite baking or granola recipes.
- And my favourite, roast them whole, direct from the pumpkin!
I love this quote by Robert Louis Stephenson: “Don’t judge each day by the harvest you reap but by the seeds you plant”, which I used in my book The Need for Seeds.
- There are many life lessons you can learn from the act of planting seeds, including nurturing the plants, the harvesting and reaping the bounty.
- When you focus on everyday healthy habits and achievable daily strategies, it is far easier to reach your goals in life without feeling overwhelmed.
- Savour each flavour and enjoy the experience of eating sunflower and pumpkin seeds every day!
