Top Sunflower Seeds Benefits for Male & Female

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.

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.

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   https://www.sunflowernsa.com/health/power-of-sunflower-seeds/ .Accessed Jan 12, 2022.
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3. Sunflower seeds: Nutritional and health benefits.Medical News Today[Internet].
   https://www.medicalnewstoday.com/articles/sunflower-seeds .Accessed Jan 15, 2022.
4. Sunflower Seeds Benefits: Heart Health, Antioxidants, and Blood Sugar Control. Greatist. https://greatist.com/health/benefits-of-sunflower-seeds .Accessed Jan 19, 2022.