Sunflower seeds are present in the head of a sunflower’s plant. The head size is more than 12 inches in diameter, and it contains almost 2000 seeds. Sunflower seeds are full of vitamins and minerals. Therefore, using sunflower seeds in your diet can bring in a lot of health benefits.
Here in this story, you will read why sunflower seeds are good for your health. Further, you will also learn how much does is enough to reduce the side effects.
Health is the biggest wealth – we all know that, but you cannot maintain good health as far as your diet plan is not good.
Therefore to maintain good health, a person should eat organic food and avoid junk food.
Sunflower seeds are full of essential nutrients. Take a look at the nutrients present in 1/4 cup of dry-roasted sunflower seeds:
|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|
5 Major Health Benefits of Sunflower Seeds
1- Boosts Immunity
Vitamin E, selenium, and zinc present in sunflower seeds.
Zinc in sunflower seeds protects the body from swelling, allergic reactions, and invading pathogens (a bacterium, virus that can cause different diseases), thus preventing infections result in boosting immunity.
Vitamin E present in sunflower seeds is a strong antioxidant that enhances the immune system.
Selenium in sunflower seeds reduces swelling and increases body immunity.
2- Reduces High Blood Pressure
Sunflower seeds are also good for blood pressure patients. Using sunflower seeds in your diet helps your blood vessels relax thus lowering your blood pressure.
Taking sunflower seeds daily blocks a specific enzyme that can constrict blood vessels.
Magnesium is also found in sunflower seeds which helps in lowering high blood pressure levels.
So sunflower seeds are beneficial for high blood pressure patients.
3- Reduces Diabetes
Studies show that people who take 30 grams of sunflower seeds in their daily diet plan may slow down increasing blood sugar by 10%.
Chlorogenic acid can be found in sunflower seeds which may help in lowering high blood sugar levels.
4- Enhances Memory
Vitamin B6 is excellent for brain health which helps in creating neurotransmitters. Neurotransmitters can be found in the brain and work as chemical messengers.
Sunflower seeds contain vitamin B6, and eating this food will enhance brain health.
5- Good for Prenatal Health
Sunflower seeds are a very good source of zinc, folate, and vitamin E. For fetus development, vitamin E is essential, therefore eating sunflower seeds during pregnancy is very beneficial.
Some Side Effects of Sunflower Seeds
- Eating a lot of sunflower seeds can be very dangerous for kidneys because it contains traces of cadmium.
- Consuming contaminated sprouted seeds can cause bacterial infection (Salmonella).
- Sunflower seeds enrich in calories, therefore consuming too much amount can lead to weight gain.
- Using more than the recommended dose of sunflower seeds can cause vomiting, stomach ache, and constipation.
Are Sunflower Seeds Good for Weight Loss?
Sunflower seeds contain nutrients that help in reducing weight. Sunflower seeds contain a lot of proteins and fiber. Eating sunflower seeds will make you feel full, and that definitely reduces the food intake which eventually helps support weight loss.
Sunflower Seeds Benefits for Male Reproductive Health
All over the world, men are very concerned about reproductive health, and they make it their top priority.
Sunflower seeds contain vitamin E which is an essential nutrient to increase sperm motility and sperm count. So eating an edible amount of sunflower seeds is very beneficial to maintain perfect male health.
Are Sunflower Seeds Good for Pets?
Good for dogs?
Vitamin E, iron, and copper present in sunflower seeds are very good for your dog’s health. It’s important to remove the black husk or buy Sunflower Kernels before adding them to your dog’s food.
Good for cats?
The answer is yes, but there are a few essential things you should know before adding sunflower seeds to your cat’s food.
According to the American Society for the Prevention of Cruelty to Animals (ASPCA), cats can eat sunflower seeds but only the SEEDS.
Do not forget to remove the shell before adding sunflower seeds to your cat’s food. Removing the shell is very important because it is sharp and hard to digest and can cause internal injuries.
Further, it is better to ask a Veterinarian so you can get to know that how many amounts of seeds are enough for your pets?
Can my pet have sunflower seed shells?
It is important to remove the shell before adding sunflower seeds to your dog or cat’s food. Sunflower seeds are rough and sharp, and if your pet could not chew them properly they can cause stomach problems.
What is the Edible amount of sunflower seeds to eat?
It is recommended not to eat more than 30 grams per day (1 small cup).
10 Best Ways to Eat Sunflower Seeds?
You can add sunflower seeds to your favorite dishes for the extra nutritional flavors. You can also consume these crunchy seeds directly.
Here are 10 other ways to consume sunflower seeds for better health:
- Add to trail mix
- Stir into homemade granola bars
- Sprinkle on a leafy green salad
- Stir into hot or cold cereal
- Sprinkle over fruit or yogurt parfaits
- Add to stir-fries
- Stir into tuna or chicken salad
- Sprinkle over sautéed vegetables
- Add to veggie burgers
- Use in place of pine nuts in pesto
Sunflower seeds can be consumed in many ways, these natural seeds can bring in a lot of health benefits in your daily life.
Sunflower seeds have a lot of nutrients and plant compounds that are extremely good to fight inflammation, heart disease, and type 2 diabetes.