Sunflower Seeds: Nutritional Value And Health Benefits 

Sunflower seeds are harvested from the plant’s large flower heads, with a flower head containing over 2,000 seeds. These seeds are embedded in inedible shells known as hulls, but after shelling, the edible part is referred to as the sunflower kernel. Though small in size, sunflower seeds are highly nutritious. Medically, sunflower seeds reduce the occurrence of heart disease, diabetes, and cancer. They are easy to use and have several uses. Some individuals use them as toppings, butter spreads, or light snacks. They offer many benefits for women of all ages. In this article, we will explore sunflower seeds’ nutritional values and health benefits.

Nutritional Value of Sunflower Seeds

In general, one ounce (28.35 g or ¼ cup) of dry roasted sunflower seeds contains the following nutritional values: Calories: 165 Carbs: 6.8 g Fiber: 3.2 g Protein: 5.5 g Total fat: 14.1 g Copper: 58% of the Daily Value Folate: 17% of the Daily Value Iron: 6% of the Daily Value Magnesium: 9% of the Daily Value Manganese: 26% of the Daily Value Niacin: 13% of the Daily Value Pantothenic acid: 40% of the Daily Value Selenium: 41% of the Daily Value Vitamin B6: 13% of the Daily Value Vitamin E: 49% of the Daily Value Zinc: 14% of the Daily Value Sunflower seeds are rich in vitamin E and selenium. They function as antioxidants by protecting your body against damage caused by free radicals. They also act as gene regulators to help control antioxidant enzyme production. In addition, the seeds are a great source of phenolic acid and flavonoids, which have excellent antioxidant and antimicrobial properties.

Types of Sunflower Seeds

There are many varieties, but here are the main types:

• Black Oil Sunflower Seeds
• Hulled Sunflower Seeds
• Speciality Seeds
• Striped Sunflower Seeds

Health Benefits Of Sunflower Seeds

1. Alleviate Symptoms of Menopause and PMS

Sunflower seeds are highly recommended for women battling menstrual cramps. They contain magnesium, which helps relieve cramps and allow relaxation. In addition, the vitamin E present helps to ease symptoms of menopause and Premenstrual Syndrome (PMS), such as mood swings, bloat, joint pain, and migraines.

2. Provides Anticancer Properties

They contain antioxidants and phytosterols, an anticancer agent that helps combat free radicals and protect cells from damage. This reduces the chances of breast and colon cancer.

3. Improves Digestion

Due to their high dietary fiber content, sunflower seeds are advisable for preventing bloating and constipation and stimulating bowel movement. They also help grow beneficial gut bacteria, essential for a healthy digestive system.

4. Boosts Heart Health

Sunflower seeds are high in monounsaturated and polyunsaturated fatty acids. These healthy fats reduce low-density lipoproteins, also known as bad cholesterol, which causes heart disease. In addition, vitamin E, selenium, flavonoids, and phenolic acids, which have anti-inflammatory and antioxidant properties, can protect the heart from oxidative stress.

5. Supports Brain Development and Function

Vitamin E is known for its role in brain health development. Sunflower seeds are rich in vitamin E, which protects brain cells from damage and improves memory and concentration. In addition, the seeds contain omega-3 fatty acids, which help the brain’s development and function.

6. Improves Eye Health

Sunflower seeds contain zeaxanthin and lutein, which play critical roles in eye health, especially as we age. They help protect the eyes from oxidative stress, cataracts, and age-related eye defects.

7. Supports Weight Management

If you are struggling to lose weight, consider taking sunflower seeds daily. They are rich in fiber and protein, which makes you full and reduces the need to eat unhealthy snacks. Sunflower seeds also contain healthy fats that aid the absorption of fat-solid vitamins A, D, E, and K, which are key components for weight loss.

8. Balances Blood Sugar Levels

According to a study, eating sunflower seeds regularly for 6 months will reduce blood sugar levels by 10%. It is also an added advantage for those genetically predisposed to diabetes and diabetic patients because it contains magnesium, which plays a significant role in insulin regulation.

9. Promotes Healthy Skin

They promote healthy skin by destroying free radicals that contribute to premature aging.  It contains vitamin E, an antioxidant that supports healthy skin. It also has anti-inflammatory properties that reduce inflammation and protect against damage caused by UV radiation. READ ALSO: Concussion 101: Causes And Symptoms

 Conclusion

Sunflower seeds have exceptional nutritional qualities, making them ideal for your feeding regimen. They are also the perfect snack for women because they contain fiber, minerals, proteins, and vitamins. Prioritize your health and well-being by incorporating sunflower seeds into your routine today, and start reaping the benefits.