On Sunday, after harvesting a crop of sunflower microgreens, I joined the waitlist for “Van Gogh: The Immersive Experience,” only to see his sunflower paintings. These terrific flowers have been cultivated for thousands of years in the Americas. Now, discover the fantastic nutritional benefits of sunflower microgreens. Packed with vitamins, minerals, and antioxidants, these tiny greens pack a powerful punch.
Sunflower microgreens, known for their nutty flavor and crunchy texture, are packed with vitamins A, B, D, E, K, and essential minerals. They contain eight essential amino acids and beneficial plant compounds like antioxidants and polyphenols, aiding in combating oxidative stress and inflammation.
Whether you are a microgreens grower looking for a great new crop to harvest, a health enthusiast looking for nutrient-dense food, or a foodie searching for a new ingredient to experiment with, sunflower microgreens are worth adding to your list.
In this post, we will discuss sunflower microgreens’ nutritional benefits, their use in cooking, and how you can incorporate them into your everyday meals.
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What are Sunflower microgreens?
Sunflowers are native to the Americas and were first domesticated in Mexico and the Southern United States. They have been cultivated as a food source for centuries, dating back to 2100 BCE. Sunflowers were also valued for their beauty and symbolism by Native American people. The flower’s popularity spread to the rest of the world after the European exploration of the New World.
Sunflowers are synonymous with Vincent Van Gogh. Many people do not know that he made multiple versions of this painting found in museums worldwide. He also painted two other sunflowers and five famous Sunflowers. One is in private hands, and the other painting was unfortunately lost during World War II.
Sunflower belongs to the Asteraceae family, the largest in the plant world, with over 20,000 species and 1550 genera. Other plants in this family include lettuce, artichokes, sage, and many others.
Sunflower microgreens are seedlings of the sunflower plant. They are harvested when their freshness is 2.5–7.6 centimeters (1-3 inches) tall, after about 10-14 days.
Sunflower microgreens are an important protein source and essential amino acids. They are a good source of vitamins A, B complex, C, D, E, and K, and folate, which is necessary for pregnant women.
They also provide minerals such as calcium, iron, magnesium, potassium, phosphorus, copper, zinc, manganese, and selenium¹. Sunflower microgreens also contain essential fats and vitamin D¹.
Read all about microgreens and vitamin D in my post, “Vitamin D-Rich Microgreens Boost Your Immune Responses.”
Sunflower microgreens also provide an excellent source of antioxidants which contribute to cell protection from the damage caused by free radicals.
Sunflower Microgreens Nutrition Info
Are you concerned with the nutrition of the meals you have? If you have not been, it is time you gave them a second thought. Sunflower microgreens are delicious and among the most nutritious vegetables. Research has shown that sunflower microgreens contain various nutrients, as you will see.
The table below contains nutritional info on sunflower microgreens:
| Name | Average Amount | Unit |
|---|---|---|
| Proximates: | ||
| Water | 4.87 | g |
| Energy (Atwater General Factors) | 609 | kcal |
| Energy (Atwater Specific Factors) | 571 | kcal |
| Nitrogen | 3.56 | g |
| Protein | 18.9 | g |
| Total lipid (fat) | 48.4 | g |
| Total fat (NLEA) | 93.2 | g |
| Ash | 3.31 | g |
| Tocopherol, beta | 2.54 | mg |
| Carbohydrates: | ||
| Carbohydrate, by difference | 24.5 | g |
| Fiber, total dietary | 7.2 | g |
| Minerals: | ||
| Calcium, Ca | 116 | mg |
| Iron, Fe | 4.37 | mg |
| Magnesium, Mg | 302 | mg |
| Phosphorus, P | 732 | mg |
| Potassium, K | 657 | mg |
| Sodium, Na | 2.5 | mg |
| Zinc, Zn | 5.58 | mg |
| Copper, Cu | 1.88 | mg |
| Manganese, Mn | 2.63 | mg |
| Selenium, Se | 17.8 | µg |
| Vitamins and Other Components: | ||
| Vitamin C, total ascorbic acid | 0 | mg |
| Thiamin | 0.47299999999999998 | mg |
| Riboflavin | 0.50700000000000001 | mg |
| Niacin | 6.96 | mg |
| Pantothenic acid | 0.84 | mg |
| Vitamin B-6 | 0.76 | mg |
| Folate | 169 | µg |
| Choline | 52 | mg |
| Betaine | 8.6999999999999993 | mg |
| Vitamin A, RAE | 1 | µg |
| Carotene, beta | 10 | µg |
| Carotene, alpha | 0 | µg |
| Cryptoxanthin, beta | 1 | µg |
| Lycopene | 0 | µg |
| Lutein + zeaxanthin | 42 | µg |
| Vitamin E (alpha-tocopherol) | 19.600000000000001 | mg |
| Vitamin K (phylloquinone) | 1.2 | µg |
| Vitamin K (Dihydrophylloquinone) | 1.4 | µg |
| Vitamin K (Menaquinone-4) | 0 | µg |
| Lipids: | ||
| Fatty acids, total saturated | 8.99 | g |
| Fatty acids, total monounsaturated | 63.4 | g |
| Fatty acids, total polyunsaturated | 20.7 | g |
| Fatty acids, total trans | 0.11600000000000001 | g |
| Phytosterols: | ||
| Stigmasterol | 29.2 | mg |
| Campesterol | 33.9 | mg |
| Beta-sitosterol | 205 | mg |
| Beta-sitostanol | 3.36 | mg |
| Delta-5-avenasterol | 11.4 | mg |
| Delta-7-Stigmastenol | 59.1 | mg |
Sunflower Microgreens Nutrition Facts
Undoubtedly, sunflower microgreens are an excellent addition to any everyday diet. This part will elaborate on the nutrients found in sunflower microgreens.
Contains Essential Amino Acids
Sunflower microgreens provide 8 of the 9 essential amino acids the body needs. The essential amino acids help the body build proteins. Amino Acids are also crucial for recovery from exercise, injury, and illness.
Calcium
Sunflower microgreens contain calcium essential for muscle function and preventing osteoporosis.
Magnesium
Magnesium is essential for body function and regulating heart, muscle, and nerve function.
Iron
Sunflower microgreens are an excellent source of iron, essential for transporting oxygen to crucial body organs such as the muscles, heart, and brain.
Vitamin A
Vitamin A is essential for growth, eye function, teeth, and bone development and supports the immune system. Sunflower microgreens are an excellent source of vitamin A.
Manganese
Sunflower microgreens are a great source of manganese, providing about a fifth of your needs. Manganese aids in bone growth, muscle contraction and is essential for adequately functioning multiple metabolic enzymes.
Potassium
Sunflower microgreens provide about 18% of your daily recommended amount of potassium. Potassium is essential for adequate nervous system function and regulates blood pressure levels.
Pantothenic acid
Sunflower microgreens contain pantothenic acid, essential for producing neurotransmitters, hormones, and other compounds in the body.
What are the Health Benefits of Sunflower Microgreens?
Sunflower microgreens are packed with beneficial plant compounds, including antioxidants and polyphenols, which are known to combat oxidative stress and inflammation. Regular consumption of sunflower microgreens can contribute to heart health, improved digestion, strengthened immune system, and enhanced skin health. They are also known to aid in weight management due to their high fiber content.
The health benefits of eating sunflower microgreens include the following;
Good For Your Heart
Sunflower microgreens contain phytosterols which are a beneficial compound. They can help lower bad cholesterol while boosting good cholesterol levels. Furthermore, they are also beneficial because they help reduce blood pressure and increase energy levels. Phytosterols can prevent blood vessel constriction, which is vital for heart health.
Good For Your Eyes
Sunflower microgreens are rich in Vitamin A, which is known to be a powerful antioxidant. Vitamin A can help improve vision and prevent macular degeneration, cataracts, and dry eyes.
Concerned about your eye health? Read my post, “Marigold Microgreens: The Vision-Boosting Powers of This Orange Autumn Flower.”
Improves Digestion
Sunflower microgreens are excellent sources of fiber and protein, which slow down food movement in the intestines, making you feel full. This creates more time for food digestion.
Reduces Menopausal Symptoms
Sunflower microgreens contain magnesium and calcium. Magnesium and calcium are essential for women in menopause as they help prevent loss of bone in peri- and postmenopausal women.
Explore the nutritional impact of microgreens in my post, “Eat To Meet Your RDA: The 12 Microgreens Vitamins You Need.”
How to Add Sunflower Microgreens to Your Diet
Sunflower microgreens can add a little bit of zip to your dishes. Additionally, sunflower microgreens are rich in protein, making them ideal for vegetarians and vegans who often struggle to meet their protein requirements.
They can be used on a variety of meals, as explained below:
Juices and Smoothies: Sunflower microgreens are a great way to add flavor to your smoothies that may be lacking. They’re a healthy, nutrient-dense addition to any smoothie or juice. Be sure to clean them with running water and then chop them. Add to your smoothie and blend until ready.
Check out my book, “Eat Now! Microgreen Juices: 25 Savory Pocket Recipes,” available on Amazon https://www.amazon.com/Eat-Now-Microgreen-Juices-Microgreens-ebook/dp/B08DQLLGYS/.
Salads: Sunflower microgreens are great for salads as they can make them more exciting and add a slightly crunchy texture. The leaves have many different vitamins, minerals, and antioxidants, making them an ideal salad addition.
Check out my FREE book, “Eat Now! 15 Savory Microgreen Salad Recipes,” available on Amazon https://www.amazon.com/gp/product/B085ZCFK7B.
Sandwich: Sunflower microgreens are a great sandwich addition, even if you choose a healthy option. They can be used in any sandwich, like turkey, chicken, and more.
Soups: Like salads, sunflower microgreens can add a great texture to your soups. The leaves can be added to any soup, improving the overall flavor and nutritional value.
Check out my book, “Eat Now! Microgreen Soups: 15 Savory Low-Fat Pocket Recipes,” available on Amazon https://www.amazon.com/Eat-Now-Microgreen-Soups-Microgreens-ebook/dp/B087BXQSDT/.
Dips: Sunflower microgreens are fantastic additions to dips as they can add a little spice and zip without the calories and fat other dips may contain.
Pasta: These leaves are fantastic additions to pasta dishes that you are making. Chop them up and add when nearing the cooking process so they don’t overcook or burn.
There are different ways in which you can use the sunflower microgreens. They can be made for every occasion.
Takeaway: Sunflower Microgreens Nutrition
Sunflower microgreens are super-healthy because they’re nutritious. They’re easy to make and a great addition to any dish. They’re also inexpensive, easy to grow, and can be found anywhere. You’ll want to make your own to see firsthand how easy it is.
Sunflower microgreens are easy to grow. There is no need to buy seeds and special equipment because all you need is a sunny spot, soil, and water. The Sunflower Microgreen plants take only 14 days to grow, so you can easily make them on the weekend or any other time.
Sunflower microgreens can be grown in many places. The plants do well when exposed to sunlight so they can be grown in many places indoors and outdoors.
If you are not sure whether or not to try sunflower microgreens, you should give it a try. They will be so good for you, and you will love them!
INTERESTED IN MICROGREENS?
Join the community
Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow more microgreens to live healthier and longer lives.
Related Questions
Can I feed sunflower microgreens to my dog/cat?
According to ASPCA, sunflowers are not toxic for cats or dogs to eat. You can therefore feed them to your pets to increase their health. Explore more in my post, “Ten Microgreens for Raising Healthy Pets.”
What do sunflower microgreens taste?
Are you wondering how sunflower microgreens taste? Well, sunflower microgreens have a light, crispy, highly nutritious taste.
They smell sweet and have a pleasant taste that is nutty in nature. If you have never tried sunflower microgreens before, you should taste them.
Explore more in my post, “What Do Microgreens Taste Like?”
What are the best ways to grow sunflower microgreens at home for a consistent supply?
Growing sunflower microgreens at home require a tray, quality soil, sunflower seeds, and a good light source. After soaking the seeds overnight, spread them evenly on the soil, cover them with another tray for a few days, then expose them to light. Regular watering and a temperature of around 70°F will yield a fresh crop in 10-12 days.
Explore more in my post, “The 9 Most Nutritious Microgreens You Can Grow at Home.”
Many resources are available online, including scientific research papers, industry reports, and forums where microgreens entrepreneurs share their experiences and advice. If you want more in-depth information, contact Andrew Neves at [email protected].
Share the Guide
Ready to try sunflower microgreens? Start incorporating them into your daily meals today. And remember, we’re here to help. Leave a comment with your questions or experiences, share this post with your fellow food enthusiasts and health-conscious consumers, and stay tuned for more tips and insights on microgreens nutrition and health benefits.
- For a wealth of knowledge, read the post “The Beginner’s Nutritional Guide to Incredible Microgreens” to explore more about microgreens.
- And to learn how to grow microgreens, read this post “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.“
References
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Chunthawodtiporn, Jareerat, Kuengsaard, Thanyatorn, Manochai, Benya and Pornwongthong, Peerapong. “Nutritional Properties of Nine Microgreens Consumed in Thailand.” Applied Science and Engineering Progress, 2022, ISSN 2672-9156, https://doi.org/10.14416/j.asep.2022.05.006
Dalal, Nidhi, Siddiqui, Saleem and Neeraj. “Effect of chemical treatment, storage, and packaging on physicochemical properties of sunflower microgreens.” International Journal of Chemical Studies 7.5, 2019, pp. 1046-1050., AkiNik Publications, ISSN 2321-4902, https://www.chemijournal.com/archives/2019/vol7issue5/PartS/7-5-121-640.pdf
Dalal, Nidhi. “Studies on extending the shelf life of sunflower (helianthus annus L.) microgreen.”, 2016, https://krishikosh.egranth.ac.in/handle/1/81777
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National Institutes of Health. “Office of Dietary Supplements – Vitamin C.” Nih.gov, 26 Mar. 2021, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.
Poudel, Pradip, Gioia, Francesco Di, Lambert, Joshua D and Connolly, Erin L. “Zinc biofortification through seed nutri-priming using alternative zinc sources and concentration levels in pea and sunflower microgreens..” Frontiers in plant science 14, 2023, p. 1177844., ISSN 1664-462X, https://doi.org/10.3389/fpls.2023.1177844
Wojdyło, Aneta, Nowicka, Paulina, Tkacz, Karolina and Turkiewicz, Igor Piotr. “Sprouts vs. Microgreens as Novel Functional Foods: Variation of Nutritional and Phytochemical Profiles and Their In Vitro Bioactive Properties..” Molecules (Basel, Switzerland) 25.20, 2020, ISSN 1420-3049, https://doi.org/10.3390/molecules25204648
