Sunflower Seeds

Sunflower Seeds: A Nutritious Snack with a Crunch

Sunflower Seeds are the edible seeds of the sunflower plant, Helianthus annuus. These tasty seeds are not only a delicious snack but also a nutritional powerhouse packed with essential nutrients.

What are Sunflower Seeds Called in Different Languages?

• English: Sunflower Seeds
• Urdu: سورج مکھی کے بیج (Surajmukhi ke Beej)

Nutritional Facts

Sunflower seeds are a good source of:

• Protein: A good source of plant-based protein, contributing to muscle growth and repair.
• Healthy Fats: Rich in monounsaturated and polyunsaturated fats, including vitamin E, which is beneficial for heart health.
• Minerals: Excellent source of Selenium, Magnesium, and Phosphorus.
• Vitamins: Contains Vitamin B6 Vitamin E and Folate.
• Fiber: Provides dietary fiber, which aids digestion and helps regulate blood sugar levels.
• Plant Compound: These are a good source of beneficial plant compounds, including Phenolic Acids and Flavonoids, which also function as Antioxidants.

The main nutrients in 1 ounce (28.35 grams or 1/4 cup) of shelled, dry roasted sunflower seeds are:

• Calories: 165
• Total fat: 14.1 grams
• Protein: 5.5 grams
• Carbs: 6.8 grams
• Fiber: 3.2 grams
• Vitamin E: 49% of the DV
• Niacin: 13% of the DV
• Vitamin B6: 13% of the DV
• Folate: 17% of the DV
• Pantothenic acid: 40% of the DV
• Iron: 6% of the DV
• Magnesium: 9% of the DV
• Zinc: 14% of the DV
• Copper: 58% of the DV
• Manganese: 26% of the DV
• Selenium: 41% of the DV

Health Benefits

General Benefits

• Supports Thyroid Health: Getting Enough iodine and Selenium is critical for thyroid health. A cup of these seeds provides about 24 micrograms of Selenium, about 35% of what you need in a day.
• Improves Heart Health: These include healthy fats like polyunsaturated fat and monounsaturated fat which can help lower cholesterol and high blood pressure and reduce the risk of heart disease.
• Balances Blood Sugar Levels: The fiber content helps regulate blood sugar levels and prevent spikes.
• Improved Digestion: High fiber content promotes regular bowel movements and improves gut health.
• Strong Bones: Rich in minerals like Magnesium and Phosphorus, which are essential for bone health.
• Antioxidant Protection: Contain antioxidants like vitamin E, which protect cells from damage caused by free radicals.
• Prevents Muscle Cramp: These are rich in several essential minerals like Magnesium and Pantothenic Acid help to prevent muscle cramps away.

Benefits for Men

• Prostate Health:  Good source of Selenium, which may help protect prostate health.
• Testosterone Support: Some studies suggest that these seeds may help maintain healthy testosterone levels.

Benefits for Women

• Hormonal Balance: Helps regulate hormone levels due to their Phytoestrogen content (plant compounds with estrogen-like properties).
• Bone Health: Calcium and Magnesium in these seeds are essential for maintaining strong bones, especially for women.
• Skin Health: Vitamin E in sunflower seeds can help protect the skin from sun damage and promote healthy skin.

How to Use Sunflower Seeds

• Snacking: Enjoy plain, roasted or salted sunflower seeds as a healthy and satisfying snack.
• Cooking: Add them to salads, soups, yogurt, or oatmeal.
• Baking: Use them as a topping for bread, muffins, or cookies.
• Smoothies: Blend roasted sunflower seeds into smoothies for added protein and nutrients.

Tips for Using Sunflower Seeds

• Choose Unsalted Varieties: Opt for unsalted or lightly salted options to reduce sodium intake.
• Roast for Extra Flavor: Roasting the seeds enhances their flavor and makes them a more enjoyable snack.
• Store Properly: Store them in an airtight container in a cool, dark place to maintain freshness.

Disclaimer:

The information provided on this website is for general knowledge and informational purposes only. Individual results may vary. We do not guarantee the efficacy of any product sold on this site. For optimal health benefits, incorporate our products into a balanced lifestyle that includes a healthy diet and regular exercise.

Our products are intended for dietary use only and are not intended to diagnose, treat, prevent or cure any disease. They should not be considered as a substitute for medical advice, diagnosis or treatment. Consult with your physician before use, especially if you are pregnant, breastfeeding, taking medications, or have any existing health conditions.

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FAQs:

Q. Are sunflower seeds a healthy snack?

Yes, they are a healthy snack, rich in vitamin E, healthy fats, protein, fiber, and minerals like magnesium and selenium.

Q. Can sunflower seeds help with digestion?

Yes, their fiber content can promote digestive health.

Q. How many carbs in sunflower seeds?

An ounce of sunflower seeds has 10 grams of carbohydrates.

Q. Are sunflower seeds high in calories?

Like most nuts and seeds, they are calorie-dense, so portion control is important.

Q. How should I store sunflower seeds?

Store them in an airtight container in a cool, dry place. For longer shelf life, refrigerate or freeze them.

Q. Are sunflower seeds gluten-free?

Yes, they are naturally gluten-free.

Q. Are sunflower seeds suitable for vegans and vegetarians?

Yes, they are a great plant-based source of protein and healthy fats

Ref:

https://www.webmd.com/diet/health-benefits-sunflower-seeds

https://www.collinsdictionary.com/dictionary/english-french/sunflower-seeds

https://integrishealth.org/resources/on-your-health/2022/january/sunflower-seeds

https://www.healthline.com/nutrition/sunflower-seeds