Sunflower seeds are harvested from the flower head of the sunflower plant. While the seed itself is encased in a black and white striped shell, sunflower seeds are white and have a tender texture. Known for their distinct nutty flavor and high nutritional value, you can eat the seeds raw, roasted, or incorporated into other dishes.
Sunflower seeds may help in controlling your blood cholesterol levels. Low cholesterol level means a low risk of atherosclerosis and other heart diseases. Sunflower seeds also exhibit anti-hypertensive effects. Sunflower seed contain proteins and fiber that leave us feeling full for a longer time. This in turn cuts down on our food intake and the number of calories we consume that help you in a weight loss. Sunflower seeds are one of the richest sources of phytoestrogens. Phytoestrogens are plant-based metabolites. These phytochemicals are structurally and functionally similar to hormones, especially estrogen and testosterone. Sunflower seeds take great care of our bones. Thanks to their high calcium and magnesium content that is essential for maintaining the physical structure of bones, making them strong and keeping the joints healthy. Sunflower Seeds have Phytochemicals which help in improving the immune system that slows during pregnancy to increase the ability of the body to accept growing fetuses. Sunflower seeds have minerals and phosphorus that help in developing the bones of unborn babies Sunflower seeds help in regulation of digestion at the time of pregnancy. Sunflower seeds is a powerhouse of almost all the vitamins and minerals that are essential for females during the time of their pregnancy and post pregnancy. Sunflower seed helps to improve mood, concentration, and memory. The vitamin also has the added benefit of releasing serotonin and norepinephrine into our bodies. Sunflower seed are full of antioxidants that help keep your body healthy. They do this by helping to protect your cells from damage that can result in disease. Sunflower seeds are a superfood for our skin. It provides enough nourishment and moisture to our cells to keep our skin soft, supple, smooth and healthy..
You may experience adverse effects from consuming whole sunflower seeds, especially if you eat a lot of them. The hull or outer shell can be sharp and hard to digest. Additionally, eating too many hulls can cause fecal impaction (FI), which is a severe form of constipation. The sharp hulls can also puncture or attach to the linings of the esophagus or digestive tract if not chewed properly. so its recommended to consume unshelled sunflower seeds to avoid these possible adverse effects.
How to Consume:
- Eating raw seeds as a portable and easy snack
- including seeds as part of the route mixing
- sprinkle roasted or raw seeds on top of cereals, cooked vegetables, or salads
- to add seeds when baking bread or muffins
- to make sunflower seed butter using a high-speed blender
- Mix it with other nuts and fruits.
You can also eat sunflower seeds in a variety of dishes. Here are a few ways you can incorporate them into meals:
- Sprinkle on top of a salad
- Add to trail mix
- Stir into oatmeal
- Sprinkle over stir fry or mixed vegetables
- Add to veggie burgers
- Mix into baked goods
- Use sunflower butter in place of peanut butter
The main nutrients in 1 ounce (30 grams or 1/4 cup) of shelled, dry-roasted sunflower seeds are
|Total fat, which includes:||14 grams|
|• Saturated fat||1.5 grams|
|• Polyunsaturated fat||9.2 grams|
|• Monounsaturated fat||2.7 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|
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