Sunflower Seeds: Nutritional Value And Health Benefits

Sunflower seeds are tiny in size but packed with loads of nutrients. They are used in both seeds and oil. These little seeds have a mild, nutty flavor and firm but tender texture.?

The health benefits of sunflower include:

• Blood pressure and diabetes control.
• Skin protection.
• Lowering cholesterol and other functions.?

What Is Sunflower Seed?

Sunflower is one of the vital oilseed crops grown around the world. It is a premium oil and dietary fiber source, contributing to human health .?They are also known as a kennel. These seeds are tiny in shape and black and white.?

Sunflower seeds contain approx 50% oil and 20% protein. In addition,?American Heart Association?states, “ Sunflower seeds are rich in polyunsaturated fat.”?

It can be sprouted, used for garnishing, and added as an ingredient in the recipes. However, baseball players consume this as an alternative to chewing tobacco in the United States.?

The Nutritional Value Of Sunflower Seeds

Sunflower seeds contain various nutrients and play a vital role in body functions. For example, white sunflower seeds are high in vitamin E, zinc, and selenium. These protect your cells from free damage, lower your risk of developing chronic disease and boost immunity. ?

30g of shelled, dry-roasted sunflower seeds contain:?

• Calories - 163kcl
• Fat - 14g
• Protein - 5.5g?
• Carbs - 6.5g?
• Fibre - 3g
• Vitamin E - 23% of the RDI ( Reference Daily Intake)?
• Niacin - 10% of the RDI?
• Vitamin - 11% of the RDI?
• Iron - 6% of the RDI?
• Magnesium - 9% of the RDI?
• Zinc - 10% of the RDI?

How To Consume Sunflower Seeds?

A study states, “Consuming sunflower seeds has been associated with lower risks of high cholesterol , high blood pressure, and cardiovascular disease.”?

You can consume these tiny seeds in the following ways:?

• Serve on top of the salad.
• Mix with oatmeal.
• Sprinkle on mixed vegetables or stir-fries.
• Add to baked goods.?
• Use sunflower oil for cooking.?
• Swap the peanut butter with sunflower butter.?
• Add it to the vegetarian burger.?
• Mix with trail mix.?

Remember, do not consume more than 30 grams per day!?Exceeding the limit may result in vomiting, stomach ache and constipation. In addition, people allergic to sunflower seeds may show symptoms such as rashes, vomiting, breathing problems swelling and itching around the mouth, etc.?

The seeds are also rich in calories. Therefore, over-consumption can also lead to weight gain.?

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