Table of Contents
Sunflower seeds are wholesome food items that come up with a lot of nutrients including healthy fats, helpful plant compounds, and many vitamins and minerals. Sunflower seeds are basically fruits of sunflower (Helianthus annuus) and possess a nutty flavor.
You can consume these seeds raw, roasted, or you can mix them in various dishes. Several studies have proved that sunflower seed’s benefits are unfathomable.
Sunflower Seeds Nutrition Value
Sunflower seeds are rich in vitamin E and selenium, which are antioxidants. These antioxidants safeguard your body’s cells against free radical damage and prevent severe chronic diseases.
Let’s take a look at the nutrition value of 30 grams (1/4 cup) of dry and roasted sunflower seeds.
Calories |
163 |
Total Fat |
14 grams
|
Saturated Fat |
1.5 grams
|
Polyunsaturated Fat |
9.2 grams |
Monounsaturated Fat |
2.7 grams |
Protein |
5.5 grams |
Carbs |
6.5 grams
|
Fiber |
3 grams |
Vitamin E |
37% of the RDI |
Niacin |
10% of the RDI
|
Vitamin B6 |
11% of the RDI
|
Folate |
17% of the RDI
|
Pantothenic acid |
20% of the RDI
|
Iron |
6% of the RDI
|
Magnesium |
9% of the RDI
|
Zinc |
10% of the RDI
|
Copper |
26% of the RDI
|
Manganese |
30% of the RDI
|
Selenium |
32% of the RDI
|
Top 7 Health Benefits of Sunflower Seeds
Read about the 7 amazing health benefits of sunflower seeds as mentioned below:-
1. Reduces Inflammation
People who are suffering from short-term or chronic inflammation will benefit from consuming sunflower seeds. Sunflower seeds are rich in vitamin E, flavonoids, phenols, tannins, and saponins. Vitamin E in sunflower seeds minimizes C-reactive protein levels. Flavonoids and other components are also useful in minimizing inflammation. A medical study revealed that consuming sunflower seeds and other seeds five times or more per week resulted in lower levels of inflammation. But some more studies are required to establish the claim.
2. Improves your Heart Health and Possess Anti-Tumor Properties
Sunflower seeds contain a higher amount of carotenoids and tocopherols that act as an antioxidant that protects your body from radicals’ damage. Several studies have proved that sunflower seeds are beneficial for atherosclerosis, arterial disease, stroke, hypertension, and cancer.
The human body can’t produce tocopherol or vitamin E in the body. People usually get these through their diet. Thus, sunflower seeds are a popular choice as they are rich in vitamin E.
3. Minimize Cholesterol and Blood Pressure
Minimize Cholesterol and Blood Pressure The magnesium in sunflower seeds reduces the blood pressure levels in your body. Moreover, sunflower seeds contain unsaturated fatty acids, especially linoleic acid. By using linoleic acid, your body produces a hormone-like compound that relaxes blood vessels and minimizes blood pressure.
This fatty acid also reduces the level of cholesterol. Recently, there is a three week study conducted on certain women affected with type 4 diabetes. In that study, it is found that women who have consumed around 30 gms of sunflower seeds regularly have a 5% drop in their systolic blood pressure. They have also experienced their bad LDL cholesterol & triglycerides have reduced up to 9% and 12% respectively.
Cynarin in sunflower seeds minimizes triglycerides and cholesterol. It is extremely beneficial for people with hyperglycemia or hyperlipidemia.
4. Diabetes Management
Sunflower seeds are also beneficial in controlling blood sugar and type 2 diabetes. Several studies suggest that people who eat 30 grams of sunflower seeds daily may reduce fasting blood sugar by about 10% within six months.
Sunflower seeds contain a plant-based compound called chlorogenic acid that minimizes your blood sugar levels. By adding sunflower seeds to your bread, you can minimize the carbs’ effect on your blood sugar.
5. Boosts your Brain Function
Usually, vitamin B6 will release serotonin & norepinephrine in the body. The sunflower seeds are highly beneficial to reduce various symptoms that are associated with PMS (Premenstrual Syndrome). There are also more phosphorous and minerals in the sunflower seeds that help unborn babies to develop their bones extraordinarily.
6. Immunity Booster
Sunflower seeds are preferred immunity boosters due to vitamin E, zinc, and selenium in them.
Vitamin E improves your immune responses and protects against various chronic and infectious diseases. This is also an imperative antioxidant and extirpates free radicals from your body.
Zinc protects your body against inflammation, allergies, and annexing pathogens. Zinc is also good for your overall well-being and enhances your immunity. Selenium also minimizes inflammation and improves immunity. Selenium minimizes oxidative stress from free radicals.
7. Helps in Weight Loss
Sunflower seeds come up with proteins and fiber. Thus, you may feel full for a long time and you will consume fewer calories.
Sunflower Seeds Benefits for Female
- Sunflower seeds contain all essential vitamins and minerals that are beneficial for females during their pregnancy and post-pregnancy.
- To prevent birth defects of the brain and spinal cord (generally occurs during the first 28 days of conception), the experts recommend consuming 400 grams of sunflower seeds before pregnancy and 600 grams during pregnancy.
- Sunflower seeds improve digestion at the time of pregnancy
- Sunflower seeds are rich in phytochemicals that improve the immune system to enhance the body’s ability to accept growing fetuses
- Sunflower seeds have minerals and phosphorus that help in developing the bones of unborn babies
Sunflower Seeds Benefits for Male
- Men often consume meat to build up muscles. But too much meat may enhance your intake of unwholesome saturated fat and cholesterol. Sunflower seeds contain a good amount of plant-based protein and are a healthy alternative to meat.
- Men need more potassium-based foods in their diet regime to meet their daily needs of 4,700 mg a day. Sunflower seeds will help you in fulfilling your daily target of potassium (provide 226 mg in a 1/4-cup serving).
Side Effects of Sunflower Seeds
You may feel vomiting, stomach ache and constipation if you consume excessive sunflower seeds Sunflower seeds are a calorie-rich food. If you consume them too much, it will increase your weight. Sunflower seeds contain traces of cadmium. Consuming too much may hurt your kidneys. People who are allergic to sunflower seeds must avoid them as they might get allergies, itching, hay fever, etc.
The Conclusion Here it is clear that sunflower seeds are the delicious, crispy & great addition to the enormous number of dishes to give various health benefits.
They are beneficial for your heart, skin, and lungs. But they are also calorie-counting foods, so don’t consume them too much as it may lead to several unwanted side effects.
The Conclusion
Sunflower seeds are a crispy, delicious, and scrumptious addition to countless dishes. They are beneficial for your heart, skin, and lungs. But they are also calorie-counting foods, so don’t consume them too much as it may lead to several unwanted side effects.
Yes, you can eat sunflower seeds raw. According to experts, the raw kernels that are unsalted are the least processed version of sunflower seeds, which contain all its properties. So, if you can bear the taste of raw sunflower seeds, nothing better than than. Of course, yes, having sunflower seeds regularly can help men to increase their sperm count extraordinarily. It is possible since these seeds have rich vitamin E content that is responsible to maintain more sperm count and sperm motility. In general, testosterone is the great male hormone that is highly responsible for the male reproduction. There are certain foods that can enhance testosterone such as cocoa products, eggs, berries, fatty fish and avocados. Sunflower seeds are the tiny seeds that come with huge nutrients. It provides many health benefits for your hair by increasing hair growth & protects them against different environmental toxins. Sunflower seeds are rich in zinc, omega-3 fatty acids and vitamin E that provide all nutrients that the hair needs to grow extraordinarily. Excess of everything is bad, and so is the case with sunflower seeds. Although, these seeds are full of health benefits, in some cases they may yield some side effects for males like constipation, allergic reactions, swelling and itching, breathing problems, skin rashes, vomiting, and stomach ache. There is more nature’s goodness you can get from the sunflower seeds. It provides many health benefits for both male and female. Female can get some special benefits like: 1. Easily overcome premenstrual symptoms You may include sunflower seeds in your diet to enjoy its multiple benefits. The various ways in which you can eat these seeds are: 1. Stir these seeds in your oatmeal Having sunflower seeds regularly is good for the health, but sometimes there are some side effects that most women face. Some of the side effects are: There are many ways possible to make your sperm strong and thick. Some of the ways are:Health Benefits of Sunflower Seeds FAQS
1. Can we eat sunflower seeds raw?
2. Can sunflower seeds increase men’s sperm count?
3. What are five different foods that enhance testosterone?
4. Can sunflower seeds enhance your hair growth?
5. What are sunflower seeds side effects for males?
6. What are the benefits that females can get via sunflower seeds?
2. Balances Estrogen Hormones
3. Prevents Birth Defects in Pregnant Women
4. Regulates Digestion During Pregnancy
5. Reduces Risk of Heart Diseases
6. Lower Downs Total Cholesterol Levels7. How to eat to get sunflower seeds benefits?
2. Sprinkle them on salads
3. Sprinkle them over stir fry or mixed vegetables
4. Mix them in baked goodies
5. Add them on veg burgers8. What are the side effects of sunflower seeds that females can get?
9. How can I make my sperm strong and thick?