Healthier Than An Avocado? These Seeds Pack A Nutritious Punch

We may receive a commission on purchases made from links.

Avocados — which, by the way, are a type of fruit you might not expect — are loaded in oleic acid, a monounsaturated fat that's associated with good cardiac function. This makes avocado popular with the healthy-eating crowd, because the fruits taste delicious and are good for you! While avocado has become a byword for "good" fats, what if we told you there was another food that was even more loaded in such a nutrient? That would be the humble sunflower seed, a snack that you might associate with long car trips and spitting hulls.

You may not have known that bananas have seeds, but everyone knows about the oblong seed of the beaming sunflower. Sunflowers are native to North America and grow in such abundance there that Kansas is even nicknamed the Sunflower State. While a sunflower "seed" includes the inedible hull, the part that you actually eat inside that fibrous shell is technically a sunflower kernel. Most people, however, call the whole thing a sunflower seed.

No matter what you dub them, sunflower seeds are tiny powerhouses of nutrition. A serving is about a quarter-cup, which includes 186 calories and a great dose of many nutrients like niacin, selenium, manganese, and copper. They contain fiber and protein and, most importantly when it comes to avocado comparisons, a higher shot of unsaturated fats than avos! Unsaturated fats can help your body lower your cholesterol, combat inflammation, and contribute to good heart health, so that's worth taking note of.

Like pumpkin seeds, which are also eaten after roasting, most sunflower seeds available at the store have been roasted and salted. If you wish to moderate your salt consumption, you may want to watch out when eating sunflower seeds, as munching them in bulk can spike sodium levels. This is especially true for flavored varieties. Sunflower seeds are also calorie-dense, which might be worth noting for those trying to maintain or lose weight. Furthermore, sunflower seeds contain high levels of phosphorus, an essential nutrient that can, nonetheless, be dangerous in high levels to some folks with kidney issues. Like so many foods, sunflower seeds are best enjoyed in moderation.

In moderation, however, what an enjoyment they are! We love cracking the seeds with our teeth after sucking off the salt. It's a snack that you have to work for, but that's not an altogether bad thing. The de-shelled kernels also lend themselves well to being piled on a salad or used as the crunchy element atop pastas or yogurt. They are an underrated addition to trail mix that can provide a salty element to replace peanuts while bulking up your protein. Don't forget sunbutter, either; this peanut butter alternative made with sunflower seeds is great for consumers with nut allergies or those who want to really nutritionally optimize their spread. Sunflowers are often associated with cheerfulness, so it shouldn't be a surprise that eating sunflower seeds puts a smile on your face!