Sunflowers are stunningly gorgeous. Did you know that sunflower seeds have numerous health benefits? Sunflower seeds have now become a popular snack option for millions of people. Let’s look at some of the benefits, applications, and negative effects of these foods, as well as how you can incorporate them into your regular diet for optimal health. Here are some Sunflower Seeds Benefits, Nutrition, Uses & Side Effects
Sunflower Seeds Benefits, Nutrition, Uses & Side Effects
Twelve advantages of sunflower seeds
Sunflower seeds have a lot of great health benefits despite their very appetising appearance. Let’s take a quick look at some of the advantages.
Lower Inflammation
In addition to being rich in nutrients, sunflower seeds are also a good source of plant components such phenols, tannins, saponins, and flavonoids, which act as antioxidants. To shield the body from the harm caused by free radicals, antioxidants are necessary. Plant substances also contain potent anti-inflammatory, anti-bacterial, and anti-fungal qualities that shield the body against illnesses.
Strengthening Male Fertility
Zinc is a mineral that is abundant in these magnificent seeds; 100g of sunflower seeds contain 5 milligrammes of zinc. To increase sperm density and motility, zinc is crucial. Therefore, a significant reduction in infertility is one of the benefits of sunflower seeds for men.
decreased risk of neurodegenerative diseases
Did you know that these seeds include zinc and vitamin E, which may have neuroprotective effects? The brain is shielded from oxidative stress damage by vitamin E. Additionally, zinc is essential for the formation of brain tubulin & synaptic transmission. As a result, eating them can lower the chance of getting neurological conditions including Parkinson’s and Alzheimer’s.
Managing the Sleep Cycle
Serotonin is abundant in sunflower seeds. It’s required for the synthesis of the hormone melatonin, which is necessary for sleep. So a serotonin-rich diet can assist control your sleep-wake cycle. So, bid a final farewell to your insomnia and sleep problems!
Improve Heart Health
The seeds’ magnesium content can aid in controlling blood pressure. Additionally, the omega fatty acids linoleic acid (Omega-6), oleic acid (Omega-9), and phytosterols (a plant ingredient) can help lessen artery plaque and LDL cholesterol (bad cholesterol). Sunflower seeds are therefore a great snack for people with heart disease.
Getting Rid of PMS Cramps
Sunflower seeds may have some wonderful advantages for women. These seeds’ vitamin E and vitamin B3 concentration can effectively increase the body’s production of progesterone. which may lessen PMS discomfort. So you can avoid menstrual discomfort by eating them.
Prevention of hypertension
Omega-6, Omega-9, and magnesium can all assist the body regulate blood pressure. They all assist in lowering bad cholesterol and removing dangerous artery plaque. As a result, the blood arteries experience less strain while transporting blood. Lower blood pressure is the end effect. So if you have hypertension, be careful to include them in your diet.
Nail Fungal Infections
The vitamin E content of ozonized sunflower seeds is high. This antioxidant defends the body from dangerous foreign microbial assaults. As a result, it can aid in permanently curing fungal nail infections. So, if you frequently get sick, keep sunflower seeds on hand!
Avoiding Anemia
The main contributor to anaemia is iron deficiency, which results in lower blood haemoglobin production. Copper is additionally required for the gut to absorb iron. Therefore, these seeds’ high levels of copper and iron can be particularly effective in avoiding anaemia.
Enhance Skin Health
Sunflower seeds provide advantages for the skin—did you know that? The skin is moisturised with sunflower seed. Additionally, the seeds’ palmitic acid, linoleic, and oleic content can promote collagen formation, shield the skin from damaging UV rays, and enhance skin texture and suppleness.
Benefits Bone Health
Bone growth and development depend on calcium and phosphorus. Sunflower seeds’ high phosphorus and calcium content can therefore be a great approach to improve bone health.
Suitable For Diabetics
These delicious seeds’ chlorogenic acid promotes cholesterol and glucose metabolism. which may aid in controlling blood sugar levels. Additionally, the seeds have a low glycemic index. Therefore, consuming them won’t permanently raise blood sugar levels; it is crucial for managing diabetes.
Eliminate Birth Defects
Vitamin B is present in sunflower seeds (Folate). It is essential for healthy cell division in the body’s growing tissues. Consequently, adding the seeds in a pregnant woman’s diet can contribute to the fetus’s good development.
Increase Muscle Health
Proteins and vitamins are required to lower oxidative stress. Additionally, they build collagen and restore muscular membranes. Sunflower seeds’ high vitamin and protein content can so promote muscle repair and flexibility. Need those benefits? For a nutritious meal, why not stir some sunflower seeds into your morning salads?
Good for Mood Disorders and Mental Health
For appropriate neurotransmitter communication in the brain, magnesium is necessary. Copper also gives the brain energy at the same time. Magnesium and copper are therefore needed in the seeds’ composition to help with the symptoms of depression and anxiety. Serotonin also regulates mood. As a result, it might make you feel happier and more motivated!
Suitable Selenium Source
Selenium is a rare vitamin that can be found in sunflower seeds. This uncommon vitamin is essential for the thyroid’s healthy hormonal operation. Additionally, this vitamin can help females develop healthy follicles. Eating sunflower seeds is therefore beneficial for thyroid and reproductive problems.
Strong Healing Properties for Wounds
These amazing seeds contain a lot of linoleic acid. This substance is crucial for wound healing since it promotes angiogenesis (the growth of new blood vessels) and immune cell migration at the wound site. So, consuming sunflower seeds can facilitate the body’s improved wound healing.
Increasing Energy Levels
Do you get drowsy in the middle of the day? Vitamins B, selenium, and B1 are required for optimal brain function and carbohydrate digestion. As a result, the substances in the seeds might keep you feeling active and alert all day.
Brain Function Enhancement
Sunflower seeds have been shown to increase brain function. Folate and vitamin B6 found in the seeds can help boost your mood and memory. Meanwhile, copper is fundamentally beneficial to cerebral growth. In the long run, all of these substances can improve brain function.
Management of Arthritis
Sunflower seeds include vitamin E, which can help manage arthritis flare-ups by protecting the body from oxidative stress and lowering joint inflammation. So, if you suffer from arthritis, make sure to incorporate these miracle seeds into your regular diet.
Improves Gut Health
Fiber aids digestion, while antioxidants protect the gut from damaging oxidative stress. As a result, fibre and antioxidants are essential for gut health. As a result, sunflower seeds are excellent for gut health.
Beneficial to Hair Health
The benefits of sunflower seeds for hair cannot be overstated! The zinc in these amazing seeds promotes hair tissue growth and repair. Iron also helps to prevent hair loss. As a result, eating sunflower seeds will improve the health of your hair.
Weight Control
Want to discover the truth about sunflower seeds and weight loss? The seeds’ dietary fibres will aid digestion and keep you feeling full for hours. Try including sunflower seeds into your diet. You no longer need to be concerned about extra calories!
Sunflower Seeds Nutrition Facts & Value
If you wish to incorporate the seeds into your regular diet, you must be curious about sunflower seed nutrition. Let’s have a look at some great sunflower seed nutritional value per 100g to whet your appetite!
| Nutrition | Nutritional Value |
|---|---|
| Calories | 584 |
| Carbohydrate | 20g |
| Protein | 20.8g (42% of Daily Value(DV)) |
| Vitamin E | 33.2mg (166% of DV) |
| Total Fat | 51.5g ( 79% of DV) |
| Total Omega -3 | 3 fatty acids – 74.0mg |
| Total Omega -6 | 6 fatty acids – 23048mg |
| Selenium | 53.0mcg (76% of DV) |
| Calcium | 78.0mg (8% of DV) |
| Potassium | 645 mg (18% of DV) |
| Phosphorus | 660mg (66% of DV) |
| Zinc | 5.0mg (33% of DV) |
| Copper | 1.8mg (90% of DV) |
| Magnesium | 325mg (81% of DV) |
| Iron | 5.2mg (29% of DV) |
How to Include Sunflower Seed in Your Diet
Sunflower seeds can be used in a variety of delicious and simple ways. Let’s have a look at how you can incorporate them into your everyday diet.
Uses for Sunflower Seeds
- Make a paste of them and sprinkle them on cookies and pastries.
- You can eat them raw or roasted.
- Toss them into your salads.
- They go well with milkshakes, juices, and smoothies.
Sunflower Seed Side Effects
While these incredible seeds offer numerous health benefits, eating too many of them has some drawbacks. So, let’s look at some of the negative consequences of sunflower seeds.
Gums and teeth
Before eating, the seeds must be cracked, which might be inconvenient. It’s because eating split seeds in excessive quantities might harm your teeth’s enamel. Furthermore, if you eat a lot of them, there’s a good potential that sharp seed slivers can get lodged between your teeth, which can be painful.
Diabetes May Be Caused by Selenium Intake
Selenium is abundant in the seeds. However, over consumption of the seeds might result in selenium poisoning in the body. Furthermore, high selenium intake has been linked to an elevated risk of diabetes.
Endanger Your Kidneys
Cadmium from the soil is retained by sunflower seeds. As a result, over consumption of sunflower seeds might result in cadmium poisoning. Which, in the long term, can harm your kidneys.
Weight Gain Causes
Some individuals are concerned about the calories in sunflower seeds. These seeds contain a lot of calories (About 100g of the seeds contains 586 kcal). Additionally, a high salt level can enhance water retention. As a result, consuming a lot of seeds might lead people to acquire a lot of weight.
Excessive Salt
Flavored and roasted sunflower seeds are typically high in additives and salt content. The excessive salt content of the diet can increase the risk of heart disease, stroke, and high blood pressure. As a result, you should consume them in moderation.
