Sunflower seeds are harvested from the head of the flower of the sunflower plant. These tiny powerhouses are bursting with benefits that will leave you in awe. From promoting heart health to enhancing digestion and supporting weight management, sunflower seeds have a lot of incredible things in store for you.
The seed itself is enclosed in a black and white striped shell and appears to be white, with a tender texture. With its nutty and distinct flavor, sunflower seeds are said to be loaded with nutritional benefits.
Loaded with nutrients like vitamins, antioxidants, and minerals, they can pack a punch when it comes to the nourishment of the body from within.
So, get ready to explore the mighty benefits of sunflower seeds and know how they can be easily incorporated into your everyday diet.
Table of Contents
Nutritional Benefits of Sunflower Seeds
A serving size of 0.25 cups (32g) of sunflower seeds has 186 calories.
- Total fat 16 g
- Saturated Fat 2 g
- Trans Fat 0 g
- Cholestrol 0 mg
- Sodium 1 mg
- Potassium 0 mg
- Carbohydrates 8g
- Protein 6g
- Sugar 1g
Sunflower Seeds Benefits
Sunflower seeds are packed with health benefits that can prove to be great for you. Some of the benefits you need to look out for are;
Boosts Immunity
Doctors at Indus Hospital say that due to the sunflower seeds being rich in vitamin E, selenium, and vitamin E, it is said to be working great for boosting immunity.
Vitamin E enhances the immune responses and protects against a lot of infectious diseases. It is also a very great antioxidant and prevents free radicals from damaging the cells present in the body.
Zinc is helpful in protecting the body from allergies, and inflammation. It also helps in keeping the pathogens away and thus protects the body from infections that help in increasing the body’s overall immunity.
Suggested Read: Immunity Boosting Drinks
A Great Anti-Inflammatory
Inflammation when occurs in the body for a short period can be an immune response, however, chronic inflammation is a risk factor that comes along with serious diseases.
Sunflower seeds are packed with benefits that are great for chronic to short-term inflammation. This is also because of the vitamin E content present in them. Sunflower seeds are also full of flavonoids which are compounds that help in reducing inflammation in the body.
Helps with Heart Diseases
High blood pressure is the number one risk factor that leads to heart disease, which further leads to stroke and a heart attack.
A compound present in sunflower seeds helps in blocking enzymes that cause constriction of blood vessels. So, as a result, these can help the blood vessels to relax, and help in lowering the blood pressure.
In addition to that, another one of the sunflower seeds benefits is that they are also quite rich in unsaturated fatty acids, especially linoleic acid. Your body uses linoleic acid to produce a hormone-like compound tht helps in relaxing blood vessels. This promotes in lowering the blood pressure as well.
Suggested Read: Best Heart Hospitals in Karachi
Regulate Blood Sugar Levels
Dr. Ayesha Abbas who is one of the top nutritionists in Pakistan says that, sunflower seeds can be really great in leaving a positive impact on the blood sugar levels of the body.
They are high in protein, healthy fats, and dietary fiber and low in carbs. These elements slow down the digestive process, which can lessen the likelihood of sharp blood sugar increases. Sunflower seeds also include magnesium, a mineral that aids in glucose control and insulin sensitivity.
Sunflower seeds should still be eaten in moderation as part of a healthy diet, taking into account each person’s dietary requirements and any pre-existing medical issues.
Improve Skin Health
Sunflower seeds can boost the health of your skin and hair. Vitamin E, which is well-known for its antioxidant capabilities and capacity to support healthy skin, is one of the elements that they are a good source of. Vitamin E can aid in preventing free radical damage to the skin and help the skin look younger.
Other vital minerals included in sunflower seeds, such as biotin, selenium, and zinc, are also important for keeping healthy hair and skin. Particularly biotin is frequently linked to hair growth and can support the strengthening of weak hair and nails.
Sunflower Seeds Vs Pumpkin Seeds
While both sunflower and pumpkin seeds are great for health, sunflower seeds win when a comparison is made.
| Sunflower Seeds | Pumpkin Seeds |
| They are the fruit of sunflowers | They are edible seeds of different pumpkins |
| 4.7% water content | 4.5% water content |
| 584 calories per 100g | 446 calories per 100g |
| High in most vitamins including vitamin E, vitamin B, and vitamin C | High in vitamin A, and also in vitamin K |
| 21 g of protein per 100g | 19g of protein per 100g |
| High in calcium, magnesium, selenium, manganese, copper and phosphorus | High in potassium, choline, and potassium |
| 2 times the fat content of pumpkin seeds | Ample of healthy fats |
Potential Downsides of Sunflower Seeds
Although the sunflower seeds are quite rich in the benefits that it provides, there can be some downsides to it too. Keep a watch, as;
- Eating and consuming a large number of sunflower seeds at once has resulted in fecal impaction or stool blockages.
- Cadmium, a heavy metal present in sunflower seeds can impact the kidneys if sunflower seeds are not consumed in moderation.
- Avoid consuming sunflower seeds if they cause reactions like skin rashes, itching on the body, swelling, or asthma.
In conclusion, sunflower seeds offer a wide range of health benefits that make them a valuable addition to your diet. Besides other benefits, one of the sunflower seeds benefits is that they help in weight management too because of the fiber content present in them. Make them part of your diet by consuming them as snacks or by just sprinkling them on top of your salads. In case of any downside discussed in the blog, do visit the best nutritionist near you by contacting Healthwire.
FAQs
How much sunflower seeds should I eat per day?
The daily dose of sunflower seeds is 30 grams which is equal to a small cup.
Is sunflower seeds good for men?
Sunflower seeds are great for men as they help a lot in the improvement of fertility in men.
Are sunflower seeds healthy for you?
Sunflower seeds are great for you, as they help in lowering the risk of diseases like heart issues and diabetes.
How many calories are in sunflower seeds?
A ¼ cup of raw sunflower seeds has 204 calories and a ½ cup of sunflower seeds with edible hulls has 67 calories.
