Sunflower Seed

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. The seed is often used as a component of bird feed mixtures. Known for their distinct nutty flavor and high nutritional value, you can eat the seeds raw, roasted, or incorporated into other dishes. These seeds are usually pressed to extract their oil. Striped sunflower seeds are primarily used for food; as a result, they may be called confectionery sunflower seeds. In a 100-gram serving, dried whole sunflower seeds provide 584 calories and are composed of 5% water, 20% carbohydrates, 51% total fat and 21% protein. The seeds are a rich source (20% or higher of the Daily Value, DV) of protein (42% DV), dietary fiber (36% DV), many B vitamins (23–129% DV) and vitamin E (234% DV). The seeds also contain high levels of dietary minerals, including magnesium, manganese, phosphorus, iron and zinc. The oil may be used as is, or may be processed into polyunsaturated margarines. The protein-rich cake remaining after the seeds have been processed for oil is used as livestock feed.

Sunflower seeds are rich in calories. 100 grams of these seeds give around 585 calories of energy. They have a good amount of fibre (8.5 g) and fats (51.5 g). Fats present are mostly polyunsaturated and monounsaturated; which are good fats. They are also rich in protein (20.77 g). They are loaded with vitamins like Thiamine,  Riboflavin, Niacin, Pantothenic acid, Folate, Choline, vitamin B6, vitamin C and vitamin E. Contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc. Sunflower seeds when consumed, also provide us with plant compounds like flavonoids and phenolic acids that are strong antioxidants.

Health Benefits-

1. 1. Immunity Booster

Immunity boosting effects of sunflower seeds are due to the presence of vitamin E, zinc and selenium in them. Vitamin E enhances immune responses and protects against several infectious diseases. It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body.Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and increasing overall immunity.Selenium reduces inflammation and enhances immunity. It also helps to reduce oxidative stress from free radicals.

2. Reduces Cholesterol

The fibre content of sunflower seeds decreases levels of LDL cholesterol in the blood.Niacin or vitamin B3 present in sunflower seeds reduces total cholesterol levels and risk of heart diseases.Vitamin B5 or pantothenic acid in sunflower seeds increases HDL cholesterol and reduces total serum cholesterol levels.

3. Cardioprotective Effects

Sunflower seeds are rich in oleic and linoleic acid and low in saturated fats and sodium. They also contain magnesium, potassium and fibre.They help to lower blood pressure and serum cholesterol levels. Consuming them also reduces the occurrence of arrhythmias. All these effects help to protect our body from occurrence of cardiovascular disorders.

4. Reduces risk of Cancer

Beta-sitosterol, a phytosterol present in sunflower seeds helps to prevent breast cancer. [9] It inhibits the growth of tumour cells, decreases the size of the tumour and also prevents metastasis.

Presence of strong antioxidants in sunflower seeds also reduces the risk of cancer. Consumption of these seeds also reduces the chances of colon cancer.

Management of Diabetes

Sunflower seeds are useful in reducing blood sugar levels in patients with type 2 diabetes mellitus. What is type 2 diabetes? It is a chronic condition that leads to high levels of blood sugar in your body as the cells do not respond to insulin as well as they should. A few of the symptoms include increased thirst and hunger, frequent urination, unexplained weight loss, fatigue and blurred vision.

Boosts function of Brain

Sunflower seeds contain vitamin B6. It improves mood and concentration and enhances memory. It releases serotonin and norepinephrine in our body.

Sunflower seeds also help to ease symptoms associated with premenstrual syndrome (PMS).

Helps in Weight Loss

Sunflower seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake and finally reduce the number of calories consumed. This helps in reduction of weight.

 A Powerhouse of Energy

Sunflower seeds are a good source of thiamine ( vitamin B1 ). Thiamine helps to breakdown carbohydrates, proteins and fats present in our food into energy. They also help in muscle building.

A handful of sunflower seeds can give you instant energy when consumed.

 Helps in Treatment of Anaemia

Sunflower seeds are a good source of iron. Consuming these seeds helps to up our iron levels; thus helping people suffering from anaemia.

 Helps to Detox our Body

Sunflower seeds have potent antibacterial activity. They help in effectively removing bacteria and germs from cells. They also help to flush out toxins from our body.

Good for our Skin

Consuming sunflower seeds keep our skin glowing. Antibacterial and antifungal activity of these seeds also prevents infections, thus keeping our skin clear.

Oleic and linoleic acids, present in sunflower seeds help in the formation of collagen and elastin, speeding up wound healing. They also prevent the formation of scars.

Helpful During Pregnancy

Sunflower seeds are loaded with Vitamine E, which is a nutrient known to be extremely beneficial for prenatal health. This means, Vitamin E helps in the development of the baby inside the womb. Therefore, sunflower seeds are an effective source of nutrition for pregnant women and their babies