Amazing Benefits of Sunflower Seeds

Introduction:

We should consider ourselves lucky since there are ample numbers of nutritious seeds that are commonly available in the household these days. One such seed with various benefits is the sunflower seed. Quite surprisingly, people ignore the benefits of sunflower seeds, which could be easily sprinkled over the favorite fruit or even added to granola bars. They can even be roasted and consumed as they have a lovely nutty texture.

What Are Sunflower Seeds?

Sunflower seeds are harvested from the sunflower head. They are white with a tender texture enclosed in a shell with black and white stripes. There are three types of sunflower seeds: linoleic, high oleic, and sunflower oil seeds. The levels of unsaturated, polyunsaturated, and saturated fats depend on the seed variety.

What Are the Benefits of Sunflower Seeds?

• Protect Against Heart Diseases: Sunflower seeds are heart-friendly as they are a rich source of magnesium. Now, what magnesium does is increase blood flow by inhibiting the enzymes that are responsible for the constriction of blood vessels, thus preventing high blood pressure in individuals. This way, various heart diseases like atherosclerosis and heart attack are prevented.

• Decreases Bad Cholesterol: Having sunflower seeds daily also helps to decrease bad cholesterol levels like very low-density lipoprotein and low-density lipoprotein in the blood, thus preventing various heart diseases and clot formation in the arteries and blood vessels.

• Prevents Diabetes: Individual may wonder how is it possible to prevent diabetes by consuming these seeds, right? Well, first of all, these seeds contain an amazing and magical compound called chlorogenic acid, which helps prevent the occurrence of diabetes, especially type two diabetes. So do not forget to include these magical seeds in the diet.

• Reduces Inflammation: Short-term inflammation is a part of the defense mechanism, but long-term inflammation is harmful as it increases the levels of C-reactive protein (CRP) in the blood. Quite amazingly, regular consumption of these seeds would help one to reduce the levels of C-reactive protein in the blood because of the vitamin C and selenium content in sunflower seeds. Selenium and vitamin E both function as antioxidants and are also very good for the skin health. Many skin products have Vitamin E and Selenium content in them, and one of the main ingredients added that one would find in beauty and skin products is sunflower seeds.

• Supports Immune System: Sunflower seeds support the immune system as they are a source of vitamins and minerals. The minerals like zinc and selenium are to be noted specifically. Zinc prevents inflammation, allergies, and invading microorganisms, thereby preventing infections and boosting overall immunity. Selenium works on reducing oxidative stress from free radicals. Vitamin E is a powerful antioxidant that adds a boost to the immune system by performing immune functions against pathogens and preventing healthy body cells from oxidative damage.

• Acts on Nerves, Muscles, and Bones: We already know sunflower seeds are a rich source of magnesium. The same concept works out on nerves, muscles, and bones. Magnesium is essential for energy production and strong bone formation. Magnesium also stays on the bone surface for future use. It further helps in regulating the muscles and neurons as it can work as a calcium counter balancer.

• Anti-cancer: Beta-sitosterol is a chemical compound found in sunflower seeds that is found to prevent breast cancer as it can reduce the size of the tumor and growth of tumor cells, and prevent metastasis. Sunflower seeds are stated to reduce cancer generally due to the presence of strong antioxidants in them.

• Anti-diabetic: We all are aware of the two types of diabetes mellitus: Type 1 and Type 2. Type 1 is due to a defect in the pancreas secreting insulin. Type 2 occurs when our body cells do not respond to the insulin being produced. Sunflower seeds are best at treating type 2 diabetes mellitus, where the individual may experience increased hunger, thirst, weight loss, fatigue, blurred vision, and frequent urination. The anti-diabetic effects of sunflower seeds are due to the presence of fibers, proteins, selenium, zinc, and other antioxidants.

• Improve Energy Levels: Sunflower seeds aid in improving our energy levels due to the presence of high protein, vitamin B, and selenium. Vitamin B 1 or Thiamin can turn food into energy and can enhance the energy levels of the individual. Selenium improves energy levels by promoting blood flow and oxygen delivery to the body.

• Acts Against Gout: Sunflower seeds can treat gout due to their anti-inflammatory properties. There are studies showing sunflower seeds reduce ankle swelling in acute gout inflammation. They can also treat hyperuricemia and gout arthritis as they are pharmacologically strong as well.

What Are the Nutritional Content of Sunflower Seeds?

Sunflower seeds boast high protein content and are abundant in beneficial fats, along with antioxidants that may reduce the risk of serious health conditions. Additionally, they provide significant amounts of essential nutrients such as:

• Vitamin E.

• Vitamin B1.

• Vitamin B6.

• Iron.

• Copper.

• Selenium.

• Manganese.

• Zinc.

• Potassium.

Nutritional Content per Serving: As per the USDA data, a quarter cup of unsalted dry roasted sunflower seeds provides:

• Energy: 207 calories.

• Protein: 5.8 grams.

• Fat: 19 grams.

• Carbohydrates: 7 grams.

• Dietary Fiber: 3.9 grams.

Serving Sizes: Although sunflower seeds are nutrient-dense, they are also calorically dense. Therefore, it is recommended to limit servings to a quarter cup per sitting. To help control calorie consumption while snacking, some people prefer eating sunflower seeds in their shells, as the process of cracking them open and discarding each shell slows down the eating pace. However, it is important to note that sunflower seed shells are often salted, containing approximately 70 mg of salt per 1 ounce of seeds. If individuals are monitoring their salt intake, opt for unsalted sunflower seeds and practice portion moderation.

What Are the Ways to Consume Sunflower Seeds?

Sunflower seeds are commonly available in their shells and are consumed either roasted or raw. When eating shelled sunflower seeds, individuals need to crack them open using their teeth and discard the shell, which is not edible. To crack the shell, position it vertically or horizontally between the molars using the tongue. Apply pressure on the teeth to crack the shell and separate the seed. Spit out the shell and consume the seed. There are various ways to include sunflower seeds in the meals:

• Sprinkle them on salads.

• Add them to the trail mix.

• Stir them into oatmeal.

• Sprinkle them over stir-fried dishes or mixed vegetables.

• Incorporate them into veggie burgers.

• Mix them into baked goods.

• Use sunflower butter as a substitute for peanut butter.

• Cook with sunflower oil as an alternative to other cooking oils.

Conclusion:

These are some of the lovely benefits of sunflower seeds, but always remember to avoid consuming them if one have kidney problems since the seeds are rich in sodium and cadmium, which are not good for kidney disease. Also, consuming these seeds in a very high amount could be harmful to the kidneys. So always remember that moderation is the key.