Sunflower seeds are known for their high nutritional value and distinctive nutty flavor that makes them a healthy and delicious addition to our diet.
Seeds have always been part of various cuisines around the world. They are easy to add to any plate of food, salad, desserts, or smoothies.
Sunflower seeds are packed with health benefits and are rich in healthy fats, vitamins, and minerals.
In this article, you will find everything you need to know about sunflower seeds: what nutrients they provide, their benefits, and how to eat them.
Health benefits of sunflower seeds
Sunflower seeds are very healthy for our bodies and are so easy to add to your diet that a simple handful a day can make a difference.
You can add it to all your meals: to your bread, yogurt, salads, puree, soup, smoothie, etc.
Sunflower seeds are very good as they are very high in nutrients and are also low in calories.
This makes them great allies if you want to consume a healthy, low-calorie snack if you are looking to lose weight healthily.
Increase cardiovascular health
Unlike saturated fats, moderate consumption of unsaturated fats (healthy fats) has been shown to improve heart health.
A study from Harvard University found that higher consumption of seeds, including sunflower seeds, is associated with a lower risk of cardiovascular disease, as well as cardiovascular disease risk factors such as high cholesterol and blood pressure.
So consuming more healthy fats, like the fats found in sunflower seeds, can have a big impact on cardiovascular health.
Cholesterol levels decrease
Flax seeds contain several polyphenols, especially lignans, which act as powerful antioxidants in the body.
The fiber and omega-3 fatty acids present in flax seeds can help reduce cholesterol and other risk factors for heart disease.
A meta-analysis published by The American Journal of Clinical Nutrition analyzed the results of 28 other previous studies and concluded that consuming seeds reduced LDL cholesterol levels (better known as bad cholesterol).
They control the functioning of the nervous system
The seeds are full of nutrients and contain substances that can help stimulate blood circulation and support the nervous system.
In this sense, sunflower seeds are rich in B complex vitamins, which are essential for a healthy nervous system.
They reduce inflammation
Sunflower seeds can help you reduce inflammation, cholesterol, and LDL cholesterol thanks to their monounsaturated fats (healthy fats) and omega-6.
Simply add a tablespoon of sunflower seeds to your meals and enjoy their anti-inflammatory benefits.
Fight fungal infections
According to a study Published in the Chilean Journal of Infectology, sunflower seeds can combat infections caused by fungi.
According to the study, people who applied ozonated sunflower oil twice a day managed to eliminate the fungal infection.
They slow down cell degeneration.
Sunflower seeds are rich in antioxidants and vitamins B and E, which are essential for healthy skin.
They also contain beneficial fatty acids that can help protect the dermis and epidermis from the oxidative damage that comes with age and exposure to the sun’s UV rays.
Strengthens bones and muscles
Sunflower seeds are a good source of minerals necessary for bones and muscles such as phosphorus, magnesium, iron, calcium, and potassium.
For example, sunflower seeds are rich in proteins that are essential for protein synthesis and help us preserve and build muscles.
As if that were not enough, they also contain trace elements such as zinc, manganese, copper, and chromium.
They fight anemia
Iron is essential for transporting oxygen from the lungs, through the blood and to all the cells in the body.
Iron deficiency, which can lead to anemia, fatigue, and infections, is more common among women who experience regular menstrual loss.
For this reason, one ounce of sunflower seeds is a good source of iron, providing 10% of the daily value.
Regulate appetite
Thanks to their high content of fiber, protein, and healthy fats, sunflower seeds are an excellent option to regulate appetite and avoid cravings for foods high in sugar and carbohydrates.
Thanks to the macronutrient content present in sunflower seeds, the consumption of seeds can regulate blood sugar, which will help avoid constant cravings for sugary foods.
They prevent cancer
Sunflower seeds contain many nutrients such as vitamin E and selenium. It is a beneficial plant compound that may help prevent cancer, as selenium has been shown to induce DNA repair and synthesis in damaged cells.
These seeds can inhibit the proliferation of cancer cells and induce their apoptosis (the death of damaged cells). Additionally, selenium contains a protein that is important for protection against cancer.
Improve skin and hair.
Sunflower seeds help promote radiant, youthful skin. This is because it is rich in vitamin E, the body’s main fat-soluble antioxidant.
These antioxidants neutralize harmful free radicals that can threaten the health of skin cells.
However, this can be a result of smoking, pollution, and unhealthy foods.
In this sense, a quarter cup of sunflower seeds provides 90% of the daily needs of vitamin E, which is anti-inflammatory and helps reduce the risk of inflammatory skin conditions, such as acne, eczema, and psoriasis.
They reduce stress and improve mood.
Sunflower seeds are full of tryptophan, an amino acid precursor to serotonin and melatonin, both of which influence sleep and mood.
To enjoy their anti-stress effects and improve your mood, simply add them to your favorite recipe or sprinkle a little on your meals to add flavor, nutrients, and crunchiness.
Enhance male fertility
Sunflower seeds are high in zinc, the mineral essential for testosterone production. Therefore, sunflower seeds are beneficial for men’s reproductive health.
Consumption of sunflower seeds is linked to adequate sperm levels, thanks to vitamin E, a nutrient that increases sperm count.
Properties of sunflower seeds
Each 1/4 cup (34 g) of toasted sunflower seeds provides:
- Calories: 207
- Fats: 19g
- Sodium: 1 mg
- Carbohydrates: 7g
- Fiber: 3.9g
- Protein: 5.8 g
Vitamins
Sunflower seeds are a great source of vitamin E, providing approximately 7.4 mg or just under 50% of your daily intake.
They are also an excellent source of thiamine and a good source of niacin, vitamin B6, and folic acid.
Minerals
Minerals in sunflower seeds include copper (50% of your daily intake), magnesium (23%), phosphorus (18%), manganese (27%) and selenium (21%) and smaller amounts of zinc, iron and potassium.
Calories
Although they do not belong to the lowest calorie seeds, no one can deny that a 100-gram handful of shelled sunflower seeds is not a good healthy, low-calorie snack that will keep you busy for a long time.
How to consume sunflower seeds?
There are many ways to consume sunflower seeds. You can add them to a smoothie with fruits, or sprinkle toasted and shelled seeds on your salads, puree, or even on the dough to make bread or pizza.
Below we show you some recipes:
Roasted sunflower seeds
This recipe is very simple and quick to make and you only need two ingredients.
Ingredients:
- Shelled sunflower seeds (optional quantity)
- Non-stick frying pan
Preparation:
- Heat the pan over moderate heat and once the temperature rises, add the shelled sunflower seeds.
- While they toast, make sure to stir so they all toast evenly.
- Once they turn golden brown, remove them from the heat and let them cool before storing them in a glass jar.
Seasoned sunflower seeds
This recipe is ideal for a healthy snack, for parties or to snack on while watching a movie.
Ingredients:
- Shelled sunflower seeds 50 grams
- Curry 2 teaspoons
- a pinch of salt
- Olive oil 1 tablespoon
- Water 1 tablespoon
Preparation:
- Mix all the ingredients and let the seeds marinate in the mixture for at least 30 minutes.
- Then, heat the non-stick pan over moderate heat and once the temperature rises, add the shelled sunflower seeds.
- While they toast, make sure to stir so they toast evenly.
- Once they turn golden brown, remove them from the heat and let them cool before storing or serving.
Sunflower seed water
This is an excellent way to make healthy plant-based milk and the best thing is that you only need three ingredients.
Ingredients:
- Sunflower seeds (raw and unsalted, 1 cup)
- Water (4 cups)
- Sweetener or Stevia to taste
Preparation:
- Soak the seeds in water and let them rest for about 20 minutes.
- Then, pour everything into a processor, along with the sweetener, and process until smooth.
- You can use a cloth to strain the liquid before storing it in a glass bottle.
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