Sunflower seeds, or sunflower seeds, are a popular snack and a great source of nutrients for everyone, especially during the holidays. Let’s learn more about these seeds in the article below.
1 What are Sunflower Seeds?
Sunflower seeds are the seeds that come from the sunflower plant. When the sunflower blooms, the seeds develop in the center of the flower, resembling small nuts.
Sunflower seeds are commonly eaten as a snack, and they are also used to extract oil. This oil is used for cooking, cosmetics, fuel, and more.
What are Sunflower Seeds?
Sunflower seeds are packed with nutrients, including Vitamin E and Folate. Vitamin E is excellent for cardiovascular health, protecting brain cell membranes, and reducing inflammation. Folate (vitamin B9) aids in the creation and maintenance of cell growth and the formation of DNA and RNA, preventing abnormal DNA changes that can lead to cancer.
2 Nutritional Value of Sunflower Seeds
According to the United States Department of Agriculture, 30 grams of dried and shelled sunflower seeds contain:
- 163 calories
- 1.5g saturated fat
- 9.2g polyunsaturated fat
- 2.7g monounsaturated fat
- 5.5g protein
- 6.5g carbs
- 3g fiber
- Various vitamins and minerals: potassium, phosphorus, magnesium, zinc, iron, and more.
3 Benefits of Sunflower Seeds
Promotes Bone Health
Sunflower seeds are rich in calcium and magnesium, which strengthen bone structure. Consuming these seeds can help prevent and alleviate bone-related issues like joint pain.
Promotes Bone Health
Boosts Cardiovascular Health
The Vitamin E and Folate content in sunflower seeds contribute to a healthier cardiovascular system.
Vitamin E is a potent antioxidant that helps lower the risk of death from cardiovascular diseases. Folate, on the other hand, promotes heart health from infancy to old age, reducing homocysteine levels and preventing cardiovascular disorders.
Cancer Prevention
Sunflower seeds contain Selenium, which aids in repairing and regenerating DNA cells and inhibiting the growth of cancerous cells.
Cancer Prevention
Prevents Blood Clots
Vitamin E in sunflower seeds is a powerful antioxidant that helps prevent artery blockage and reduces the risk of stroke by breaking down blood clots. It also plays a crucial role in the body’s metabolism, promoting overall health and preventing the overproduction of free radicals.
Stable Blood Pressure for Pregnant Women
Pregnant women often experience fluctuations in blood pressure during the first trimester due to changes in the hormone progesterone. This can lead to fatigue, dizziness, and other serious health issues. Sunflower seeds are rich in potassium, which helps regulate progesterone levels and stabilize blood pressure. It is recommended that pregnant women include these seeds in their diet along with their regular supplements.
Stable Blood Pressure for Pregnant Women
Benefits for Skin and Hair
Sunflower seeds contain zinc and high levels of vitamin E. Vitamin E is known for its anti-aging properties, reducing wrinkles and promoting healthy skin. It also helps prevent hair loss.
Improves Digestion
Sunflower seeds are a good source of fiber, which aids in digestion. However, it is recommended to consume only 20-35g per day, as excessive consumption may lead to diarrhea.
Benefits for the Nervous System
Sunflower seeds are high in tryptophan, an amino acid that produces serotonin, which helps reduce stress and migraine headaches. The magnesium content in these seeds also helps relax the nerves.
4 Precautions when Consuming Sunflower Seeds
When purchasing sunflower seeds, always choose products with clear packaging and labels that include production and expiration dates. Pay attention to the list of additives and avoid products with unnatural colors.
Sunflower seeds have a heating effect on the body, so consuming large amounts may cause internal heat.
For the best quality and safety, it is recommended to buy raw sunflower seeds and roast them yourself as needed. Before roasting, thoroughly wash and dry the seeds to remove any dust or preservatives.
Roasted sunflower seeds should be stored in an airtight container to maintain their crispness.
Avoid consuming cold water, alcohol, or smoking while eating sunflower seeds, as this can irritate the throat and lead to hoarseness or loss of voice.
Precautions when Consuming Sunflower Seeds
5 How Many Sunflower Seeds Should You Eat?
While sunflower seeds offer numerous health benefits, excessive consumption may lead to adverse effects:
Kidney Problems: Sunflower seeds contain high levels of phosphorus, which can interfere with kidney function. It is recommended not to consume more than 130g of sunflower seeds per day.
Fatigue and Skin Rash: Selenium, while beneficial, can cause fatigue and skin rash if consumed in large quantities.
Weight Gain: Sunflower seeds are high in calories, so eating too many can lead to unintended weight gain.
High Blood Pressure: These seeds contain significant amounts of sodium, making them unsuitable for individuals with hypertension. Limit your consumption to no more than 20 seeds at a time if you have high blood pressure.
Damage to Vocal Cords
Damage to Vocal Cords
Consuming sunflower seeds can cause voice loss and irritation to the vocal cords due to the fine dust that accumulates in the throat. It can also lead to heartburn, acid reflux, and an increased risk of intestinal inflammation.
6 Tips for Eating Sunflower Seeds
Tips for Eating Sunflower Seeds
To enjoy sunflower seeds without compromising your health, follow these tips:
- Choose products with clear packaging and labels that include production and expiration dates. Avoid unnatural colors and pay attention to the list of additives.
- It is best to buy raw sunflower seeds and roast them yourself as needed. Before roasting, thoroughly wash and dry the seeds to remove any dust or preservatives.
- Store roasted seeds in an airtight container to maintain crispness.
- Refrain from consuming cold water, alcohol, or smoking while eating sunflower seeds, as this can irritate the throat and lead to hoarseness or loss of voice.
We hope this article has provided you with a comprehensive understanding of sunflower seeds, their benefits, and how to consume them safely.
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