Sunflower seeds are one such seed that is readily available across markets. Sunflower seeds are popular ingredients in a variety of food items. For example, they are part of multi-grain bread loaves, nutrition bars and salads etc. They are toasted and added to garnish a number of desserts and beverages. People prefer to consume these as a snack too. When toasted, the crunchy seeds are palatable.
Health benefits of sunflower seeds:
Sunflower seeds are a good source of vitamins and minerals. Some of the health benefits of these nutritious seeds are as follows:
- Prevent from developing diabetes
- Strengthens bones and muscles
- Maintains healthy skin
- Regulates blood pressure and cholesterol levels
- Helps in weight loss
- Decreases the risk of developing cancer
- Vitamin E and selenium protect you from several chronic inflammations.
- Vitamin B1 or thiamine present in sunflower seeds helps to provide instant energy. The compound is vital to convert food into energy.
These seeds are unique as they contain minerals such as Copper, Selenium, Vitamin E and many more. 100 gm of sunflower seeds contain the following nutrients:
| Nutritional Fact | Measure (%DV)* |
| Calorie | 584 |
| Carbohydrate | 7% |
| Fat | 65% |
| Dietary fibre 31% | Protein 42% |
| Potassium 14% | Calcium 6% |
| Vitamin B6 | Riboflavin 27% |
| Niacin 52% | Vitamin E 156% |
| Vitamin C 2% | Pantothenic acid 23% |
| Folate, DFE 57% | Iron 29 % |
| Thiamin 123% | Vitamin B6 103% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key health benefits of Sunflower seeds:
- Reduces cholesterol levels: Sunflower seeds are a rich source of monounsaturated and polyunsaturated fats. These are known to reduce bad cholesterol, a known risk factor for heart disease, in the body.
- Supports the health of your skin: These seeds are an excellent source of Vitamin E, which plays an integral role in giving you healthy skin.
- Protects against cancer growth: Sunflower seeds contain high levels of antioxidants, other nutrients, and compounds. These prevent the cancerous growth of cells and other malignant tumours.
- Improves bone health: Certain minerals such as magnesium, phosphorus and copper present in the seeds are vital for improving your bone health.
- Promotes relaxation and good sleep: The mineral content in the sunflower seeds reduces the amount of stress-causing chemical compounds in the body. Their consumption, therefore, helps in keeping you calm and relaxed.
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