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Whenever one talks about sunshine, brightness and positivity, the first flower that pops up in everyone’s mind is the sunflowers. But, were you aware of the amazing benefits of sunflower seeds for your health?
Sunflower seeds are not just healthy and beneficial for your overall well being but are quite quintessential for the overall skin and hair as well. The impacts are not something that you get with just mere days of consumption but might actually need quite a few days or even months before you witness the benefits.
In this article, we are going to be discussing about the health benefits of sunflower seeds that you possibly didn’t even know of.
What are the Benefits of Sunflower Seeds?
Sunflower seeds are considered as an amazingly health option for consumption, mainly because of the wide range of nutrients that they are loaded with. If you are here wondering what the sunflower seeds benefits are, it is loaded with beneficial Vitamin E, phytosterols, magnesium, selenium and even copper which is what makes it one of the best seeds for consumption.
Because of the fact that it doesn’t necessarily have many side effects, the consumption of these seeds in considerable amount are actually quite beneficial for the overall body functions which is what makes it ideal.
Health Benefits of Sunflower Seeds
As mentioned before, sunflower seeds are not just beneficial for the overall health but skin and hair too which is what we are going to start off with. If you are wondering how consuming sunflower seeds can bless your life, you have some reasons to look into.
1. Weight Loss
Apart from that, they are also loaded with essential vitamins, folate and fibers which altogether have influencing impacts on inducing health weight loss in an individual. It is also loaded with other nutrients which help boost the overall metabolism of the body.
2. Cholesterol Levels
Much like any other form of seeds or nuts, even sunflower seeds are loaded with good fats in them, especially the monounsaturated as well as the polyunsaturated fatty acids which have beneficial impacts on reducing the levels of low density lipoprotein (R) in the bloodstream which is associated with heightened risks of heart diseases.
Not just that, the sunflower seeds are also loaded with beneficial fibers which have been related to seamless excretion of bile acids through the feces, further lowering the levels of cholesterol in the body.
3. Reduces Blood Sugar Levels
On the general norm, seeds and nuts are predominantly associated with helping in the reduction of the increased blood sugar levels (R) and also in the management of the complications associated with the problem.
Sunflower seeds benefits mainly because of the fact that they are loaded with good amount of soluble fibers in them which aids in the overall blood sugar management. The fibers slow down the process of blood glucose secretion into the blood (R) while the magnesium in the sunflower seeds is associated with improving the condition of insulin sensitivity. This overall aid in boosting in the reduction of the blood glucose levels in the people suffering from diabetes.
4. Boosts Bone Health
The major components found in the sunflower seeds that are linked to better bone health include magnesium, copper, and Vitamin E. The combined functions of these help boost the overall functionality of the bone health.
The magnesium plays a very crucial role in boosting one’s bone health, aside from the role of the calcium. Majority of the absorbed magnesium is used by the bones to provide structure (R) (R) to them while a percentage of it resides on the surface of the bones for further functions as per the requirements.
The copper in the sunflower seeds benefits by boosting the functionality of the enzymes which are related to the formation of collagen and elastin (R) which are two primary components associated with bettered strength and flexibility of the bone.
Vitamin E possesses anti-inflammatory properties (R) which are associated with getting rid of signs and symptoms associated with any kind of inflammation in the bones, especially because of rheumatoid arthritis.
5. Rich in Protein
One of the most common and profound benefits of eating sunflower seeds is because of the fact that it is loaded with beneficial proteins which is essential for the overall functioning of the body.
If you are someone who doesn’t prefer meat for getting their required protein daily, sunflower seeds can actually be a very good source of the protein (R). While it doesn’t contain all the essential amino acids required by the body, it is good nevertheless.
Protein is very essential for the body, for cell repair and regeneration which is why the benefits of sunflower seeds are definitely profound in that aspect.
6. Treats Insomnia
Loaded with tryptophan (R), this actually does aid in getting rid of the signs and symptoms associated with stress that could be impacting the quality of sleep. Benefits of eating sunflower seeds help in lowering the levels of stress and thus aids in getting rid of the problems associated with insomnia.
It also helps stimulate the release of the chemicals that are associated with relaxing the mind to induce sleep.
7. Combats Diabetes
Apart from that, the magnesium in the sunflower seeds actually further contributes to boosting insulin sensitivity to avoid any kind of further risks of diabetes. The combination of the fibers (especially soluble fibers) along with magnesium actually does contribute to the controlling the blood glucose levels, thus impacting the condition of diabetes for the better.
8. Reduces risks of cardiovascular diseases
The combination of Vitamins like Vitamin C and E along with the active presence of phytosterols have an impactful benefit in getting rid of the risks associated with cardiovascular diseases.
The Vitamin C and Vitamin E possess antioxidant properties (R) (R) which is quite beneficial in fighting off any presence of excess free radicals in the body which is often associated with the heightened risks of heart diseases.
Not just that, the phytosterols (R) (R) in the sunflower seeds further aid in getting rid of the excess accumulated cholesterol in the body which aids in ensuring better heart health and prevents conditions like atherosclerosis and heart attacks and strokes.
9. Fights Cancer
The benefits of sunflower seeds for cancer have a multifaceted approach. It is predominantly the presence of Vitamins, phytosterol as well as the lignans that contribute to keeping the risks of cancer at bay.
Sunflower seeds are loaded with Vitamins C and E predominantly both of which are known for their effective antioxidant properties. This promotes the prevention of free radical damage (R) (R) in the body by getting rid of them for good. This prevents cellular damage which is associated with better body functions and lowered risks of cancer.
The phytosterol in the sunflower seeds also have beneficial impacts in getting rid of the signs and symptoms associated with a number of cancer types (R) by providing with protective effects.
Last but not the least, the lignans, which are a special compound found in the sunflower seeds actually have better impacts in getting rid of the signs and causes that could possibly contribute to varying types of cancer. It helps prevent the proliferation of the cancer cells (R) and is quite impactful in preventing colon, prostate as well as breast cancer.
10. Treats Anxiety and Depression
The magnesium in the sunflower seeds have profound impacts in helping relax the nerves (R) (R) and calming the mind effectively. Not just that, they also contain compounds like choline and tryptophans (R) which has very good impacts in getting rid of the signs and symptoms associated with anxiety and depression and even insomnia.
Choline has excess benefits in boosting the overall memory as well as the brain functions (R).
11. Improves Digestion
Not just that, the sunflower seeds are also loaded with beneficial Vitamin B (R) compounds which have a positive influence on the overall process of digestion and also aids in the production of energy efficiency.
12. Has anti-inflammatory properties
The role of Vitamin E present in the sunflower seeds is profound. It is beneficial loaded with amazing antioxidant properties which impact the overall course by preventing the induction of inflammation in the various parts of the body.
Often times, the Vitamin E action does impact the overall rate of free radical damage and the kind of oxidative stress that the body is subjected to. Given the fact that it has protective benefits on the cells and prevents the overall damage, it also has impactful benefits in preventing the induction of inflammation in the body.
It also possesses active anti-inflammatory properties (R) which further contribute to aiding in getting rid of any kind of pain and inflammation caused because of underlying conditions like that of rheumatoid arthritis.
Benefits of Sunflower Seeds for Skin
13. Improves Skin Health
Not just that, sunflower seeds are also loaded with beneficial copper compounds (R) which help in further production of collagen and even boosts the overall melanin production in the body, both of which are associated with the overall skin health.
Vitamin E also boosts the overall skin texture and even promotes effective skin repair (R) (R).
14. Prevents Acne
Sunflower seeds are loaded with fatty acids (R) like that of linolenic, oleic, stearic as well as palmitic acids which have positive impacts in imposing their antibacterial properties to get rid of the infection that is worsening the condition of the acne. Not just that, they also have impactful benefits in boosting the process of formation of collagen which further boosts the texture and feel of the skin.
15. Imposes Anti-Aging properties
With the kind of beneficial nutrients that the sunflower seeds consist of, there is no doubt that it can effectively delay the process of aging. The combination of Vitamin C and E in the seeds have beneficial impacts in imposing antioxidant properties (R) (R) on the skin, preventing free radical damage of the cells which is the primary reason behind the signs of aging.
The presence of beta-carotene in the seeds also helps protect the skin from further damage from the sun (R) by making it quite sensitive to the sun.
The combination of the antioxidative as well as the protective properties helps delay aging.
16. Skin Whitening
There are primarily two compounds responsible for the process of skin whitening. If you are wondering, it is the beta-carotene as well as the copper. The sunflower seeds for skin benefits in a number of ways, getting an even skin tone being one of the most common properties.
The copper present in the sunflower seeds help in boosting the overall secretion of melanin (R) (R) which is associated with the skin tone and the unevenness witnessed in it.
The beta-carotene helps in protecting the skin from the harmful rays of the sun (R) which further aid in getting rid of the uneven skin tone.
Overall, sunflower seeds also have impactful benefits in getting rid of the signs of acne on the face which is often times linked with the scarring, redness and skin blemishes that contribute to uneven skin tone and rough texture on the face.
Benefits of Sunflower Seeds for Hair
17. Prevents Hair Loss
Apart from boosting the absorption of zinc from the consumed food, Vitamin B6 (R) also has beneficial impacts in prevention of hair loss. Not just that, it also helps boost the levels of oxygen supply to the scalp which has positive impacts in getting rid of the hair loss.
18. Promotes Hair Growth and Thickness
Zinc has beneficial impacts in strengthening the hair roots and hair follicles (R) (R) which further boost the overall growth as well as the thickness of the hair. Make sure to consume the zinc supplements in moderation because the excess of it often ends up contributing to hair loss.
The Vitamin E, on the other hand, has profound impacts in boosting the blood circulation (R) to the scalp and around the area which further promotes the growth of hair. It also has skin healing and repair properties which further help boost scalp health.
19. Removes Grey hair
The copper in the sunflower seeds actually does aid in boosting the production of the melanin in the body which is responsible for imparting colour to your hair.
How to eat Sunflower Seeds?
Sunflower seeds often come in the shelled form and is available in that form itself in the market which is why it is often hard to know how to consume the seeds for the maximum benefits. The sunflower seeds can easily be consumed in their raw form, so you don’t really have to worry about cooking or roasting them because even raw form of the same is equally safe for consumption.
In this section, we will guide you through the easy steps of how to consume sunflower seeds without any issue.
- Start by buying good quality and organic sunflower seeds. Majority of them come in the shelled form because it keeps the seeds fresh for longer periods of time.
- Once you have done so, wash the seeds extensively to get rid of any kind of dirt or harmful particles.
- Place one of the shelled seeds in between your teeth, keeping it in place there.
- Put pressure on the seed with your teeth to crack it open.
- Spit out the outer covering of the seed and chew on the actual seed
Once you have mastered the same, you can go up and consume multiple seeds at a time and chew on them in the same process.
But, when it comes to how much sunflower seeds is ideal for consumption per day, it is believed that 30 grams of sunflower seeds every day is the ideal amount and it is best to no cross that mark because the excess of any of the mineral or even the vitamins won’t be ideal for the body functions.
Nutritional Facts of Sunflower Seeds
As mentioned throughout the entirety of the article, sunflower seeds are loaded with beneficial nutrients, minerals, vitamins and even phytosterols which make it ideal for consumption not just to boost the overall well being of an individual but to also impact the skin and hair quality of an individual.
In order to go through the amazing nutritional facts about the sunflower seeds, we have included an effective table with all the essential compounds that you get when you consume these seeds.
The amounts mentioned are with respect to per 100 gm of sunflower seeds.
| Sl. No. | Compound | Amount |
| 1. | Calories | 584 |
| 2. | Total Carbohydrate | 20 gm |
| 3. | Dietary Fiber | 8.6 gm |
| 4. | Sugar | 2.6 gm |
| 5. | Total fat | 51.5 gm |
| 6. | Omega-3 fatty acids | 74 mg |
| 7. | Protein | 21 gm |
| 8. | Vitamin E | 33 mg |
| 9. | Thiamin | 1.5 mg |
| 10. | Riboflavin | 0.4 mg |
| 11. | Niacin | 8.3 mg |
| 12. | Vitamin B6 | 1.3 mg |
| 13. | Folate | 227 mcg |
| 14. | Pantothenic Acid | 1.1 mg |
| 15. | Calcium | 78 mg |
| 16. | Iron | 5.2 mg |
| 17. | Magnesium | 325 mg |
| 18. | Phosphorus | 660 mg |
| 19. | Potassium | 645 mg |
| 20. | Zinc | 5 mg |
| 21. | Copper | 1.8 mg |
| 22. | Manganese | 1.9 mg |
| 23. | Selenium | 53 mcg |
Side effects of Sunflower Seeds
Now that we have discussed the major important prospects of sunflower seeds, now is the time to discuss about how much sunflower seeds is too much for the body and what kind of precaution can be taken to prevent the possible side effects that could be inflicted on the body.
Some of the side effects of sunflower seeds include:
Weight Gain
While many people might not even think of this as a possibility, consuming excess sunflower seeds is actually associated with weight gain. This is believed that because of the fact that you are possibly eating more calories than what you are burning off, it is most likely that you are going to start gaining weight if the sunflower seeds are consumed in an uncontrollable rate. It is thus very important to balance out the calorie requirements on a daily basis and consume the required amount of seeds, keeping in mind that you are most likely going to be consuming calories from other sources as well.
Excess intake of saturated fat
You must be here thinking how come I am talking about saturated fatty acids when sunflower seeds are primarily loaded with the unsaturated fatty acids, right? Well, apart from that, sunflower seeds are actually loaded with essential amount of saturated fatty acids as well.
While the levels are predominantly low, the excess consumption of sunflower seeds end up boosting the levels of low density lipoprotein which is associated with the higher levels of cholesterol in the body ending up increasing the risks of heart disease. It is always thus best to be very cautious with the amount of seeds you are consuming in a day for an overall well being.
Hypertension
Because of the fact that the sunflower seeds contain a high concentration of sodium in them while they are being processed, the same ends up being a pivotal cause for hypertension and even other problems with the kidney and liver. If you want to consume the sunflower seeds, try and source the unsalted variants which are quite healthier. Not just that, it is also best to pair them with a low sodium diet to maintain a proper balance between the two.
Phosphorus toxicity
Phosphorus is quite beneficial and important for the body but have you ever wondered how the excess of it can actually end up being toxic for the body? Because of the fact that sunflower seeds are loaded with phosphorus, it is most likely that when the same is consumed in excess, it can end up affecting the levels of phosphorus in the body and instead of doing any good, do the complete opposite.
Constipation
Because of the fact that the sunflower seeds are loaded with fibers, while the consumption of the same in permissible amounts can boost the overall process of digestion, the excess of it often ends up doing the complete opposite of it. Fibers often tend to end up be a major cause behind constipation which is why it is best to ensure that you consume in permissible quantities and not overdo the same.
Pregnancy
Allergies
One of the most common side effects of consuming sunflower seeds is the fact that the same can end up causing allergies. If you have an affinity towards contracting allergies from nuts and seeds, it is best advised to stay clear off of the sunflower seeds because these do have an efficacy of developing allergies if the person is allergic to them.
The benefits of sunflower seeds are profound. From impacting the overall well being to boosting the quality of skin and hair, the possibilities are endless. It is loaded with beneficial nutrients which is what imparts the amazing benefits that we majorly talk about. Make sure that you are aware of the limitations and dangers surrounding it before consuming a lot more than what you should.