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Sunflower Seeds Benefits, Nutrition, Uses & Side Effects

Sunflowers look admiringly beautiful. Did you know that there are many sunflower seed health benefits? Sunflower seeds have now gained mainstream appeal as a trusted snack partner for millions. Let’s understand some of the benefits, uses, side effects & how you can include them in your daily diet for fantastic health.

Sunflower Seeds Benefits

12 Benefits of Sunflower Seeds

While they may look pretty easy on the eyes, there are some excellent health benefits of eating sunflower seeds. Let’s have a glance at some of the benefits.

Reduce Inflammation

Not only are Sunflower seeds rich in nutrients, but they are also rich in antioxidants (phenols, tannins, saponins, flavonoids) and plant compounds. Antioxidants are needed to protect the body from free radical damage. Furthermore, plant compounds have strong anti-fungal, anti-bacterial, and anti-inflammatory properties that protect the body from infections.

Benefits of Sunflower Seeds

Improving Male Fertility

These lovely seeds are rich in mineral zinc (100g of sunflower seeds contain 5 mg of zinc. Zinc is essential to improve sperm density and sperm motility. Therefore, sunflower seeds benefits for males include drastic improvement in infertility.

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Lower Risk Of Neurodegenerative Disorders

Did you know that vitamin E & zinc content in these seeds can have neuroprotective effects? Vitamin E protects the brain from oxidative stress damage. Furthermore, zinc is vital for synaptic transmission & brain tubulin growth. Hence eating them can reduce the risk of developing neurodegenerative diseases like Parkinson’s and Alzheimer’s.

Regulating Sleep Cycle

Sunflower seeds are a good source of serotonin. It’s necessary for melatonin production, a hormone required for sleep. Therefore, a diet rich in serotonin can help regulate your sleep-wake cycle. So, kiss your insomnia & sleep issues goodbye for good!

Boosting Heart Health

Magnesium present in the seeds can help manage blood pressure. Additionally, Linoleic acid (Omega-6) and oleic acid (Omega-9), and phytosterols (a plant compound) can help reduce plaque in the arteries and reduce LDL (bad cholesterol). Therefore, snacking on sunflower seeds is an excellent option for heart patients.

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Relieving PMS Cramps

There might be some great sunflower seeds benefits for females. Vitamin E and Vitamin B3 content in these seeds can effectively boost progesterone production in the body. Which can help relieve PMS pains. Therefore, you can eat them to avoid menstrual discomfort.

Hypertension Management

Magnesium, Omega – 6, omega-9 can help manage blood pressure in the body. They all help remove harmful plaque in the arteries & reduce bad cholesterol. As a result, this puts less stress on the blood vessels during blood transportation. It ultimately results in lower blood pressure. Therefore, make sure to include them in your diet if you suffer from hypertension.

Fungal Nail Infections

Ozonized sunflower seeds are rich in vitamin E. This antioxidant protects against harmful foreign microbial attacks on the body. Therefore, it can help cure fungal nail infections for good. So, if you are prone to bouts of illnesses, have sunflower seeds in handy!

Preventing Anemia

Iron deficiency is the leading cause of anemia as it causes less production of hemoglobin in the blood. Also, copper is needed to absorb iron from the gut. Therefore, Good copper and iron content in these seeds can be very efficient in preventing anemia.

Boost Skin Health

Did you know that there are sunflower seeds benefits for the skin? Sunflower seed moisturizes the skin. In addition, palmitic acid, linoleic, oleic content in the seeds can help protect the skin from harmful UV rays, boost collagen production, and, as a result, improve skin texture & elasticity.

Sunflower Seeds Benefits for Skin

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Good For Bone Health

Calcium and Phosphorus are essential for bone production and development. Therefore, Phosphorus and Calcium content in sunflower seeds can be an excellent way to strengthen bone health.

Good For Diabetic People

Chlorogenic acid in these delectable seeds improves glucose & lipid metabolism. Which can help manage blood sugar levels. Moreover, the seeds are low in glycemic index. So eating them won’t spike the blood sugar levels in the long run; it is essential for diabetes management. 

Prevent Birth Defects

Sunflower seeds contain vitamin B (Folate). It is necessary for proper cell division in the developing body. Therefore, including the seeds in pregnant women’s diet can help in the healthy development of the fetus.

Boost Muscle Health

Vitamin and proteins are necessary to reduce oxidative stress. They also form collagen and repair muscle membranes. As a result, High vitamin and protein content in the sunflower seeds can boost muscle healing and flexibility. Want those gains? Why not add some sunflower seeds to your morning salads for a healthy breakfast?

Good For Mental Health & Mood Disorders

Magnesium is essential for proper neurotransmitter signaling in the brain. At the same time, copper supplies energy to the brain. Therefore, Magnesium and copper content in the seeds are necessary to help alleviate the symptoms of depression and anxiety. Furthermore, serotonin manages mood. Consequently, it can help put you in a more cheerful, energetic mood!

Good Source Of Selenium

Sunflower seeds contain the rare vitamin – Selenium. This rare vitamin is crucial for the proper hormonal functioning of the thyroid. In addition, this vitamin can promote healthy follicle development in females. As a result, eating sunflower seeds is good for thyroid & reproductive issues.

Strong Wound Healing Properties

These incredible seeds are rich in linoleic acid. This compound plays an essential role in wound healing as it induces angiogenesis (New blood vessel production) & migration of immune cells at the wound site. Therefore, eating sunflower seeds can help improve wound healing of the body.

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Boosting Energy levels

Suffer from drowsiness in the middle of the day? Vitamin B, selenium, and Vitamin B1 are necessary for improving brain function and carbohydrates digestion. Therefore these compounds in the seeds can keep you feeling energetic and alert throughout the day.

Improved Brain Function

The Health Benefits of Sunflower seeds also include improvement in brain function. Folate and vitamin B6 present in the seeds can help improve your mood and memory. Meanwhile, Copper is quintessentially great for neural development. So all these compounds can boost brain function in the long run.

Arthritis Management

Vitamin E in the sunflower seeds can help manage arthritis flare-ups by protecting the body from oxidative stress & reducing the inflammation of the joints. So, if you are struggling with arthritis, make sure to include these magical seeds into your daily diet.

Boosts Gut Health

Fiber improves digestion, while antioxidants protect the gut from harmful oxidative stress. Therefore, fiber and antioxidants are necessary for a healthy gut. As a result, eating sunflower seeds is fantastic for your gut health.

Good For Hair Health

Sunflower seed benefits for hair cannot be ignored! Zinc in these fantastic seeds boosts hair tissue growth and repair. Moreover, iron prevents hair loss. Thus, eating sunflower seeds will boost your hair health.

Weight Management

Want to know the reality behind sunflower seeds for weight loss?  Dietary fibers in the seeds will improve digestion and keep you feeling full for hours. Try adding sunflower seeds to your diet. You don’t have to worry about extra calories anymore!

Sunflower Seeds Nutrition Facts & Value

If you want to include the seeds in your daily diet, then you must be wondering about sunflower seeds nutrition. Let’s look at some amazing sunflower seed nutritional value of 100g to curb your curiosity!

NutritionNutritional Value
Protein20.8g (42% of Daily Value(DV))
Vitamin E33.2mg (166% of DV)
Total Fat51.5g ( 79% of DV)
Total Omega -33 fatty acids – 74.0mg
Total Omega -66 fatty acids – 23048mg
Selenium53.0mcg (76% of DV)
Calcium78.0mg (8% of DV)
Potassium645 mg (18% of DV)
Phosphorus660mg (66% of DV)
Zinc5.0mg (33% of DV)
Copper1.8mg (90% of DV)
Magnesium325mg (81% of DV)
Iron5.2mg (29% of DV)

Best Ways to Use Sunflower Seed in Your Diet

There are many easy-to-implement and delicious uses of sunflower seeds. Let’s look at how you can add them to your daily diet.

Way to Use Sunflower Seeds
  1. Ground them into a paste and sprinkle them into your cookies and cakes. 
  2. Enjoy them raw or roasted. 
  3. Add them to your salads. 
  4. You can enjoy them with your milkshakes, juices, and smoothies.

Side Effects of Sunflower Seeds

While these phenomenal seeds may have many health benefits, eating them in excess has some downsides. So, Let’s understand some sunflower seed side effects.

Teeth And Gums

You have to crack the seeds before eating, which can have drawbacks. It’s because eating cracked seeds in large quantities can damage the enamel in the teeth. Additionally, if you eat them in large amounts, there is a high chance that sharp seed slivers will get caught between the teeth, which can be uncomfortable.

Selenium Intake Can Cause Diabetes

The seeds are a rich source of selenium. But, eating the seeds in large amounts can cause selenium toxicity in the body. In addition, high selenium intake has links with the increased risk of diabetes.

Harm Your Kidneys

Sunflower seeds tend to retain cadmium from the soil. Therefore, excess eating of sunflower seeds can cause cadmium toxicity. Which ultimately can damage your kidneys in the long run. 

Side Effects of Sunflower Seeds

Cause Weight Gain

Sunflower seeds calories can be a thing of concern for some people. These seeds are high in calories (About 100g of the seeds contains 586 kcal). Furthermore, ample sodium content can increase water retention. Thus, eating seeds in large amounts can cause excess weight gain in people.

Excess Salt

Flavored and roasted sunflower seeds usually contain excessive additives and salt content. The high salt content in the diet can heighten the risk of heart issues, stroke, and blood pressure issues. Therefore, you should eat them in moderation.

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