Sunflower seeds are a rich source of healthy fats, protein, and several vitamins and minerals such as — vitamin E, vitamin B6, magnesium, selenium, linoleic fatty acids and several other plant compounds. All of them may play a role in reducing your risk of common health problems, including inflammation, heart disease and type 2 diabetes. Additionally, these seeds also promote your hair health.
Here in this article, we will discuss everything about the benefits of sunflower seeds, their nutritional value, and how to eat them.
What are Sunflower Seeds and How are They Harvested?
Sunflower seeds come from the large flower heads of the sunflower plant (Helianthus annuus). The seeds of a sunflower are harvested from the large flower heads, whose measurement could be greater than 30.5 cm in diameter. A single sunflower head may have around 2,000 seeds.
The edible variety has a mild and nutty flavor, and a firm but tender texture. These can be bought raw as well as in roasted form, to enhance the flavor.
Now, there are two categories of sunflower crops —
- one category is grown for the edible seeds
- other category is grown for its oil
The sunflower seeds that are consumed are encapsulated in hulls, which are inedible black and white striped shells. On the other hand, the category used for extracting sunflower oil has solid black shells.
What is the Nutritional Value of Sunflower Seeds?
In 30 grams (1 ounce or 1/4 cup) of shelled and dry-roasted sunflower seeds, the main nutrients present are mentioned in the table below:
CONSTITUENT/NUTRIENTS | QUANTITY |
Calories | 163 |
Total fat: • Saturated fat • Polyunsaturated fat • Monounsaturated fat |
14 g 1.5 g 9.2 g2.7 g |
Protein | 5.5 g |
Carbs | 6.5 g |
Fiber | 3 g |
Vitamin E | 37% of the RDI |
Pantothenic acid | 20% of the RDI |
Folate | 17% of the RDI |
Vitamin B6 | 11% of the RDI |
Niacin | 10% of the RDI |
Selenium | 32% of the RDI |
Magnesium | 9% of the RDI |
Manganese | 30% of the RDI |
Iron | 6% of the RDI |
Copper | 26% of the RDI |
Zinc | 10% of the RDI |
What are the Benefits of Sunflower Seeds?
There is a long list of benefits of eating sunflower seeds that one can get if consumed on a regular basis. Here, some of the major benefits of sunflower seeds are listed:
- Prevents free-radical damage and protects from cancer:
Being a rich source of antioxidants like flavonoids and vitamin E, and polyunsaturated fats like conjugated linoleic acid (CLA), these seeds are considered to be nutrient-filled and power-packed food. It prevents free radical damage in the body and protects against cancer. - Reduces inflammation and keeps heart healthy:
These seeds contain compounds called phytosterols, in addition to magnesium and linoleic acid, which help lower blood pressure as well as LDL cholesterol, total cholesterol and triglycerides levels in the body. Thus, these seeds are said to be a “heart-healthy food.” Regular consumption of these super-seeds has also been shown to lower inflammation, measured in terms of C-reactive protein (inflammatory marker), by 32%. - Lowers blood sugar levels and aids in the management of diabetes 2:
Also, these seeds have the plant compound chlorogenic acid. According to studies, eating 30 grams of sunflower seeds per day as part of a healthy diet may help reduce fasting blood sugar by around 10% within 6 months when compared to a healthy diet alone. - Takes care of the thyroid:
A cup of hull of these seeds includes 24 micrograms of selenium, which accounts for 35% of what is required in a day to maintain a good thyroid health. - Sunflower seeds benefits for hair:
These seeds are very healthy, filled with nutrition and they help fight the free radicals, thus protecting hair from environmental damage. One of the advantages of applying sunflower seeds for hair is that it contains omega-3 fatty acids, zinc, and vitamins that improve oxygen and blood flow to the hair roots and thus promote hair growth.One of the notable benefits of sunflower seeds is that it contains gamma-linolenic acid, which is a strong vitamin that may deeply condition each of your hair strands, making them more lustrous and smooth. It can also stimulate dormant hair follicles, causing them to develop new hair growth. So, if you take advantage of sunflower seeds, your hair will blossom like a sunflower.
How to Eat Sunflower Seeds?
To reap the benefits of these seeds, it’s important to find the answer of how to eat sunflower seed? You can use these seeds in a trail mix or just as a snack or use them in your breakfast along with yogurt, oats, soups, smoothies, veggies, and salads.
But you must limit your intake to just about 30 grams a day. Overconsumption of such seeds has its own set of drawbacks — calorie overload, potential cadmium exposure, stool blockages, allergies, etc.
Conclusion
A well-balanced diet packed with nutrient-rich sunflower seeds, not just benefits your overall health by managing blood sugar levels, thyroid health, inflammation, etc. but also boosts your hair growth. Consumption of the benefits of eating sunflower seeds might be your secret weapon for your improved health, a balanced blood pressure, elevated immunity; also, consuming sunflower seeds benefits for hair too as it is loaded with vitamin E content which is said to enhance blood flow to the scalp, helping prevent hair loss and promoting hair growth . Luscious and healthy hair not only improves your appearance but also enhances your confidence and makes you feel incredible.