Before understanding the benefits of sunflower seeds and how we can eat them, let us first understand what they are. Sunflower seeds are practically the fruits of the sunflower plant (Helianthus annuus). These fruit seeds are reaped from the large flower heads of the plant which may measure around 12 inches. A flower head contains around 2000 seeds. The palatable variety has a slight flavour of nuts.
People generally use sunflower seeds in the snacks mixture. This mixture comprises a variety of nuts and raisins. They are also used in granola bars. These snacks can be easily consumed while you are on the go. Sunflower seeds are rich sources of minerals, vitamins, and healthy fats. Major health benefits of sunflower seeds include diminishing the risk of lifestyle diseases like diabetes-2 and cardiovascular diseases.
Benefits of Sunflower Seeds
There are innumerable benefits of sunflower seeds that come packed with a variety of nutrients. Some of the major sunflower seeds health benefits have been listed below:
1. Boosting Immune System
This is one of the best benefits of sunflower seeds. Sunflower seeds calories, carbs, fats, protein, and fibre are a healthy blend for the immune system. The presence of Vitamin E, Zinc, and selenium boosts immunity. Vitamin E safeguards you against several communicable diseases. The vitamin has significantly high levels of antioxidants, which helps to avert free radicals that damage the strong and healthy cells of the body.
Selenium boosts immunity and minimises inflammation. It prevents the harm caused to the cells tissues, which further wards off chronic and life-threatening diseases like diabetes and cancer, respectively. Zinc defends our body from allergies and inflammation and prevents the infestation of parasites in our body. Hence, it helps a lot to improve our immunity levels.
2. Diminishing the Risk of Developing Cancer
Sunflower seeds contain a plant compound called phytosterol. This compound helps to fight against breast cancer. It obstructs the extension of tumour cells, helps to reduce the size of tumours, and arrests progression.
As breast cancer has become very common among women, the presence of phytosterol contributes significantly as one of the sunflower seeds benefits for females. The powerful presence of antioxidants helps to ward off many other cancers, including colon cancer. Therefore prevention of various cancers is among the benefits of sunflower seeds.
3. Promoting Cardiovascular Health
Hypertension is the root cause of cardiovascular disease, which can lead to heart attack and stroke. A constituent present in sunflower seeds wards off the enzyme that shrinks the blood vessels. So one of the benefits of eating sunflower seeds includes reduction in blood pressure because of easing up and relaxation of the blood vessels.
The magnesium present in the sunflower seeds helps to minimise blood pressure levels.
In addition, sunflower seeds have an abundance of rich unsaturated fatty acids like linoleic acid, which helps the blood vessels to loosen up and relax, thus reducing the blood pressure levels.
In a study conducted on type 2 diabetic women for 21 days, it was observed that having 30 grams of sunflower seeds in a day reduced their systolic by 5% (the upper reading in the blood pressure). Moreover, findings from collective studies suggested that those who consumed a considerable amount of linoleic acid had 15% fewer chances of heart diseases and a lower risk of 21% of death due to heart attack than those who consumed low linoleic acid in the diet.
Consuming sunflower seeds also helps prevent the blockages in the heart, thus ensuring strong cardiovascular health. Nowadays, even youngsters are also affected by cardiovascular diseases. The benefits of sunflower seeds in the improvement of heart health and the regulation of blood pressure levels prove to be magical for people of all ages.
4. Lowering Cholesterol Levels
There is vitamin B3 or niacin present in sunflower seeds which minimises the total cholesterol. The fibre in the seeds contributes to the reduction of LDL (Low density lipoprotein accords to the threat of heart attack and strokes).
Vitamin B5 or pantothenic acid increases the levels of HDL. HDL is good cholesterol. It collects the bad cholesterol from arteries and sends it to the liver. HDL minimises the fear of heart attacks and heart diseases. So, now we know the benefits of eating sunflower seeds are incomparable.
5. Aiding in Weight Loss
Sunflower seeds health benefits also include their high fibre content and ample amount of protein. This helps the body feel full for longer periods. This further reduces the intake of food and hence the calories, which subsequently helps in weight loss.
6. Helping Manage Diabetes
Studies indicate that people who eat 30 grams of sunflower seeds have their fasting sugar reduced by 10% after six months than those who just stick to a healthy diet without sunflower seeds.
The reduction in blood sugar levels due to sunflower seeds may also be because of the presence of the plant constituent – chlorogenic acid. If you add sunflower seeds to the bread, then it might decrease the carbohydrates level of the bread. The abundant amount of protein and fibre contained in these seeds helps to slow the emptying rate of the stomach, ensuring the gradual release of sugar from carbohydrates.
If it is accepted that sunflower seeds help in the reduction of blood sugar levels, then this is one of the unique sunflower seeds health benefits.
7. Improving the Function of Brain
Sunflower seeds include Vitamin B6. This vitamin helps to boost memory and concentration and helps to uplift your mood. Vitamin B6 helps to relieve the symptoms of PMS (Premenstrual Syndrome) – one of the best sunflower seeds benefits for females.
8. Helping Treat Anaemia
Sunflower Seeds have a high content of iron. Intake of these seeds helps to boost your iron levels, thereby helping treat anaemia. Sunflower seeds benefits for female individuals and children, the high risk group for anaemia, should not be undermined.
9. Boosting Energy Levels
Another one of the benefits of sunflower seeds is that these seeds contain Vitamin B1 or Thiamine. Thiamine helps convert food into energy. A small number of sunflower seeds instantly perks you up and supplies you with the required energy. Vitamin B1 also helps in the normal function of muscles.
Sunflower Seeds Nutritional Facts
When it comes to sunflower seeds nutrition, these seeds come in high nutritive value. They are packed with so many nutrients that you just cannot ignore the benefits of eating sunflower seeds.
A fourth cup of dry cooked sunflower seeds nutrition facts include:
- Calories: 207
- Carbohydrates: 7
- Fats:19 gms
- Protein:5.8 gms
- Fibre: 3.4 gms
With multiple exceptional sunflower seeds health benefits, there are many sunflower seeds nutrition components:
- Vitamin B1
- Vitamin B6
- Vitamin E
- Zinc
- Iron
- Potassium
- Manganese
- Selenium
- Copper
Conclusion
Snacking can be a good idea if we munch on healthy snacks like nuts, dry fruits, and seeds like sunflower seeds, chia seeds, pumpkin seeds, etc. After learning the various benefits of sunflower seeds, we are sure you do agree that they are a powerhouse of minerals and vitamins. You can make the most out of sunflower seeds nutrition via regular consumption to prevent lifestyle diseases, which are slow killers.
So, go ahead and add these delicious seeds to your daily diet and enjoy the healthy difference they bring to your life.
