Sunflower seeds: Nutrition and Health Benefits

Sunflower seeds are a type of seed that is grown from the sunflower plant. This plant can grow up to 10 feet tall and produces large flower heads. The flower head has a lot of small yellow flowers that contain the seeds. The seeds are usually harvested for food and oil production, as well as for their use in bird feeders.

Sunflower seeds are a snack that is high in protein and healthy fats. They are also low in sodium, which makes them a great alternative to other salty snacks.

The sunflower plant is native to North America, but it has been introduced to many other parts of the world because it grows well in many climates. Sunflowers belong to the family Asteraceae (or Compositae), which includes daisies and marigolds, among others. They are also classified as Helianthus annuus and they can be found in many different colors including black, white, yellow and red.

They are also high in many vitamins, including vitamin E and B vitamins. These vitamins help with the production of red blood cells, which carry oxygen around the body.

Sunflower seeds also have many minerals like calcium, magnesium, potassium and phosphorus as well as dietary fiber.

Nutrition

Sunflower seeds are a great source of protein, unsaturated fats, and vitamin E. They also contain B vitamins, magnesium and zinc.

The protein in sunflower seeds is an important part of any diet. It helps your body grow and repair muscle tissue, as well as maintain healthy skin, hair and nails. Sunflower seeds contain all nine essential amino acids that our bodies can’t produce on their own. They are also a good source of the amino acid tryptophan which helps make serotonin – a chemical that makes us feel happy!

Sunflower seeds have been shown to have many benefits for bone health too. A study found that eating just two ounces of sunflower seeds per day could help prevent bone loss in postmenopausal women by up to 20 percent!

Nutritional values

100g of sunflower seeds contain following values:

  • Calories: 620kcal
  • Carbs: 17.9g
  • Protein: 19.8g
  • Fat: 52.1g
  • Calcium: 280mg
  • Phosphorus: 670mg
  • Iron: 5.0mg
  • Niacin: 4.5mg
  • Vitamin C: 1mg

Health Benefits

Sunflower seeds are rich in nutrients and minerals. They can be eaten raw, roasted, or boiled.

Sunflower seeds are a great source of many essential nutrients and minerals. Sunflower seeds contain protein, fiber, vitamin E, B vitamins such as folate and thiamin, magnesium, iron, phosphorus and selenium. Sunflower seeds also contain phytosterols which have been shown to lower cholesterol levels.

Sunflower seed kernels are rich in protein (about 25%), dietary fiber (about 10%), vitamin E (about 30% of the Daily Value), B vitamins such as folate and thiamin (about 20% of the DV), Magnesium (about 20% of the DV), iron (about 15% of the DV), phosphorus (10% of the DV).

Sunflower seeds are a rich source of vitamin E, which is one of the most important nutrients for healthy gut. Sunflower seeds are also high in omega-6 fatty acids, which help with heart health, skin and hair.

Sunflower seeds have been used as a folk remedy to treat various health conditions. In India, they are used to treat diarrhoea and other stomach problems. In Bulgaria, sunflower seed oil is used as an ear drop for ear infections and inflammation of the outer ear canal.

In recent years, there has been a lot of research into how sunflower seeds can benefit gut health. One study found that eating about 50g (1/4 cup) of shelled sunflower seeds per day could reduce markers for inflammation in the body and lower blood pressure

1. Anti-inflammatory

Sunflower seeds are a rich source of many nutrients, including protein, dietary fiber, potassium, and vitamin E. A study published in the journal Nutrients found that sunflower seed extract is effective against inflammation in rats.

The study found that the extract reduced two inflammatory biomarkers by about 30% when administered orally for three weeks.

Sunflower seeds are a common food that is rich in protein, vitamins, and minerals. They are also high in linoleic acid which is an omega-6 fatty acid.

Sunflower seeds have been shown to have anti-inflammatory properties and may help to reduce symptoms of asthma, arthritis, and other inflammatory diseases. Sunflower seeds can also provide relief from the symptoms of food allergies or sensitivities such as asthma or hay fever.

Sunflower seeds are a potential source of relief for those with autoimmune disorders such as Crohn’s disease or ulcerative colitis because they contain gamma linolenic acid (GLA). GLA has been shown to be an anti-inflammatory agent that may help with symptoms related to these conditions.

2. Helps with diabetes

Sunflower seeds are a good source of fiber and vitamin E. They also have a low glycemic index, which means they don’t cause spikes in blood sugar levels.

Sunflower seeds are high in fat. They contain 5 grams of fat per ounce, which is higher than most other nuts and legumes. However, most of the fat is unsaturated and the fat content is comparable to that in other nuts like almonds or peanuts.

Sunflower seeds can help lower blood sugar levels, but it may not be enough to reverse diabetes on its own.

3. Improves heart health

The seeds of the sunflower plant are a rich source of vitamin E and polyunsaturated fats, which can help to lower cholesterol and reduce inflammation in the body.

Sunflower seeds can also contribute to heart health. They contain high amounts of magnesium, which helps to regulate blood pressure. Magnesium also helps to maintain healthy bones, muscles, and nerve function.

The seeds are also a good source of dietary fiber and protein, as well as vitamin B1 (thiamine), folate, copper and manganese.

4. Allergies

Sunflower seeds are a popular snack food, but they can also cause allergic reactions. Sunflower seeds are not a common allergen, but they can cause problems for people with certain tree nut allergies.

If you have a tree nut allergy and want to eat sunflower seeds, make sure to check the ingredient list on the package.

Sunflower Seed oil

Sunflower seed oil is a healthy fat that can be used for cooking. It has been shown to lower cholesterol and reduce the risk of cardiovascular diseases, among other benefits. It is a good alternative to other oils, especially when it comes to cooking at high temperatures.

How to Eat Sunflower Seeds?

How to eat sunflower seeds is a question that many people ask themselves. Sunflower seeds are one of the most popular types of seed for eating.

  • First, remove the outer shell by squeezing it between your fingers.
  • Then, use your teeth to chew on the inner seed.
  • Finally, spit out the shell and enjoy!

Tips to include sunflower seeds in your diet

Eating sunflower seeds is a healthy snack. They are rich in protein, and they contain many minerals, vitamins and fibers.

Here are some ways to eat sunflower seeds:

  • Put them in salads or sandwiches or as a topping on your pizza.
  • Add them to a green salad with other healthy snacks like carrots, cucumbers, and tomatoes.
  • Mix them into your favorite trail mix recipe for an extra boost of protein.
  • Add them to your favorite smoothie for an extra crunchy texture.

Summary

The Sunflower Seed is a small, round seed that is found in the center of the sunflower. It can be eaten raw or roasted and salted. The sunflower seed originates from the Americas and was cultivated by Native Americans at least 3,500 years ago. Today, it is grown commercially for its oil and food value.