Sunflower Seeds - Nutritional Benefits
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.
Nutritional Benefits of Sunflower seeds:
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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