Sunflower seeds obtained from sunflowers (Helianthus annuus) belong to the Daisy family and are native to North & South America. The three types of sunflower seeds that are generally used are linoleic, high oleic, and sunflower oil seeds. In fact, sunflower seeds are regarded as a superfood because of their high vitamin content. Sunflower seeds are white inside & have a nutty taste, they are protected by a shell that is striped in black and white. Sunflower seeds are beneficial for heart health, control diabetes, aid in weight loss and inflammation, are good for the brain and skin, and boost immunity & energy.
Sunflower Seeds Nutrition
- Contain vitamin B1, B2, B3, B5, B6 & E
- Contain a good amount of selenium
- High in good fats & Protein
- Rich in copper
- Rich in phosphorous
- High in magnesium & manganese
- Rich in iron
Top 10 Health Benefits of Sunflower Seeds
1. Support Healthy Heart
Unsaturated fatty acids, particularly linoleic acid, are abundant in sunflower seeds. Linoleic acid relaxes blood vessels and lowers blood pressure. Additionally, this fatty acid lowers cholesterol.
- Vitamin B3, is included in sunflower seeds that decrease blood cholesterol levels.
- Vitamin B5 found in sunflower seeds, increases HDL cholesterol.
- Magnesium in sunflower seeds also decreases blood pressure.
2. Manage Diabetes
Sunflower seeds’ ability to reduce blood sugar levels due to the presence of plant chemical chlorogenic acid. Protein, fiber, and magnesium are a few nutrients that are particularly crucial for controlling blood sugar and are abundant in sunflower seeds. By consuming sunflower seeds, people with type 2 diabetes can lower their blood sugar levels.
3. Enhance Brain Functioning
Vitamin B6 is present in sunflower seeds. It improves mood, sharpens memory, and focuses strongly. Serotonin and norepinephrine are released by our body as a result of it. Serotonin & norepinephrine both control the mood and focus of a person.
4. Boost Immunity & Energy
- Zinc, selenium, and a variety of vitamins included in sunflower seeds can encourage the development of immune cells, aid in the fight against infection, and enhance immunity.
- Your energy levels are increased by vitamin B1 and selenium, which also help you stay energized by turning food into energy.
5. Good for Skin
Sunflower seeds include oleic and linoleic acids, which support collagen and elastin synthesis. As a result, you recover from injuries more quickly and are less likely to develop scars. These seeds’ antibacterial and antifungal properties also help us avoid infections, which keeps our skin clear and radiant. Strong antibacterial properties found in sunflower seeds aid in the removal of pollutants from the body.
6. Sunflower Seeds Aid in Weight Loss
Weight loss is aided by consuming sunflower seeds. Sunflower seeds are an excellent source of protein and fiber. They help us feel satisfied for a very long time, which lowers our calorie and food intake.
7. Lowers Inflammation
Sunflower seeds contain flavonoids, vitamin E, and other compounds that have anti-inflammatory properties. According to a study, eating sunflower seeds five or more times per week reduced inflammation and the risk factors for various chronic diseases.
8. Promote Hair Growth
Sunflower seeds are incredibly useful for strengthening your hair strands because they are high in zinc, vitamin E, vitamin A, oleic acid, and vitamin B6 promoting tissue development, healing, and hair loss prevention. As a result, routinely using sunflower seed oil on your hair or ingesting sunflower seeds will help you obtain the hair of your fantasies.
9. Sunflower Seeds Benefits for Female
Sunflower seeds include folate, vitamins, and minerals that are necessary for the body to produce new cells. They are also crucial for females both during and after pregnancy.
- One of the best sources of phytoestrogens is sunflower seeds. Breast cancer, prostate cancer, osteoporosis, and a number of postmenopausal illnesses can all be avoided thanks to the preventive characteristics of phytoestrogens.
10. Sunflower Seeds Benefits for male
- Sunflower seeds improve male fertility due to the presence of zinc.
- Zinc is essential for boosting sperm density and motility. Consequently, a significant reduction in infertility is one of the benefits of sunflower seeds for men.
- The benefits of sunflower seeds for males include a boost in mood, brain health, and focus to support healthy cognitive function.
Sunflower Seeds Side Effects
- Overeating sunflower seeds can cause constipation, nausea, and stomach problems.
- Overeating might result in weight gain.
- Sunflower seeds contain trace amounts of cadmium. Our kidneys may suffer if we consume too many seeds.
- People who have allergic problems experience symptoms such as nausea, skin rashes, difficulty breathing, swelling and itching in the mouth, etc.
How to eat sunflower seeds?
Sunflower seeds can be used for a variety of things.
- They are suitable for eating raw, dry-roasted, and butter-fried.
- Raw sunflower seeds can be added to cereal, salads, and homemade granola as well as muffins, cookies, and bread.
- You can include sunflower seeds in your yogurt, chia pudding, or porridge.
- Utilizing your food processor, mix the seeds to create your own sunflower butter.
How much sunflower seeds to eat daily?
One tiny cup of sunflower seeds per day is the suggested amount (about 30 grams).
Sunflower seeds include vitamin B6, phosphorus, iron, and pantothenic acid while sunflower oil contains a greater amount of vitamin E.
sunflower seeds can be kept in an airtight container in cold & dry environment for about 6 months.
You shouldn’t be concerned if you consume a moderate amount of sunflower seeds each day.
Sunflower seeds are a simple approach to maintain healthy sperm levels.