Safflower Seeds (Dried)
Safflower seeds, often recognized for their unique nutritional profile, are a great addition to a balanced diet, offering a variety of essential nutrients and health benefits. These seeds are derived from the safflower plant, known for its vibrant flowers and oil-rich seeds, which are commonly used in cooking, as well as in the production of oil.
Here is a detailed breakdown of the nutritional information and health benefits of dried safflower seeds:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 517 kcal |
| Protein | 16.18 g |
| Total Fat | 38.45 g |
| Saturated Fat | 3.68 g |
| Carbohydrates | 34.29 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Calcium | 78 mg |
| Iron | 4.9 mg |
| Magnesium | 353 mg |
| Phosphorus | 644 mg |
| Potassium | 687 mg |
| Sodium | 3 mg |
| Zinc | 5.05 mg |
| Copper | 1.747 mcg |
| Manganese | 2.014 mg |
| Selenium | 0 mcg |
| Vitamin C | 0 mg |
| Thiamin (Vitamin B1) | 1.163 mg |
| Riboflavin (Vitamin B2) | 0.415 mg |
| Niacin (Vitamin B3) | 2.284 mg |
| Vitamin B6 | 1.17 mg |
| Folate (Vitamin B9) | 160 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Safflower seeds are generally safe for most people, but individuals with allergies to sunflower seeds or other members of the Asteraceae family (which includes daisies, marigolds, and chrysanthemums) should exercise caution. Always consult with a healthcare provider if you suspect an allergy.
Dietary Preferences
- Vegan: Safflower seeds are plant-based and suitable for vegans.
- Gluten-Free: These seeds are naturally gluten-free and can be safely consumed by those with gluten sensitivities or celiac disease.
- Low-Carb: With 34.29g of carbohydrates per 100g, safflower seeds are relatively moderate in carbs and can fit into certain low-carb diets in moderation.
- High-Protein: With over 16 grams of protein per 100 grams, they are a great source of plant-based protein, making them an excellent addition to vegetarian or vegan diets.
Health Benefits
Safflower seeds are a rich source of essential fatty acids, primarily polyunsaturated fats, which can contribute to heart health by lowering bad cholesterol (LDL) levels. They are also an excellent source of magnesium, which supports muscle function and helps regulate blood pressure.
The seeds are packed with antioxidants, including Vitamin E, although in small quantities. Magnesium and phosphorus in safflower seeds help maintain strong bones and teeth. The presence of iron and zinc makes these seeds a useful addition to a diet, supporting immunity and red blood cell production.
Usage Tips
Safflower seeds can be eaten raw or roasted and are a delicious addition to salads, trail mixes, and smoothies. You can also grind them into a powder and use them as a flour substitute in baking. Their mild flavor makes them versatile for both savory and sweet dishes.
Conclusion
Safflower seeds are a nutrient-dense snack, high in healthy fats and proteins, with numerous vitamins and minerals that support overall health. Whether youβre looking to enhance your daily intake of plant-based protein or add a nutritious, crunchy element to your meals, safflower seeds are a great choice. Always remember to enjoy them in moderation, as they are calorie-dense, and incorporate them into a well-balanced diet for maximum health benefits.
