Sunflower Seeds: Nutrition, Health Benefits And How To Eat Them


Sunflower seeds are loaded with nutrients and vitamins. One serving of sunflower seeds is about 4 tablespoons . A serving of the seeds contain about 6 grams of protein and 3 grams of fiber. They make the feeling of fullness.

The seeds have vitamins and minerals, including vitamin E, which may reduce risk of heart disease, folate, which is important for DNA synthesis, phosphorus plays an important role for bone health, selenium is an antioxidant that protects cells from damage, copper, helps with heart health and immune system and zinc, which is very important for metabolism.

How healthy are sunflower seeds compared to other seeds?

Some seeds have an advantage over sunflower. Chia seeds are packed with omega-3 fatty acids and fiber, which is 10 grams per serving. Hemp seeds and flax seeds are also higher in omega-3 fatty acids than sunflower seeds.

Sunflower seeds also have some of the highest concentrations of phytosterols, they are good at reducing cholesterol and promoting heart health.

All seeds provide a good mix of healthy fats, fiber, vitamins and minerals. You should include seeds to your diet. But remember any seeds should be eaten in moderation.

What’s the healthiest way to eat sunflower seeds?

Shells have a lot of fiber and can be eaten, but are very hard, but you need to chew them well, because it may harm the digestive tract.

You can eat sunflower seeds raw or roasted. Some people eat them with or without the shell. They come in flavored varieties. You can eat them on their own or add them to oatmeal, yogurt, soups and salads.

But eating too much sunflower seeds can lead to weight gain. You must control how much you consume to avoid excess calories.

How many calories do sunflower seeds contain?

Sunflower seeds are high in polyunsaturated fat. Polyunsaturated fatty acids help your heart to be healthy. Healthy fats in sunflower seeds are good for your body, but they can increase your waistline if not eaten in moderation. Sunflower seeds are very small, so it’s easy to eat more than you should. To prevent yourself from eating too much divide in portion, so you can clearly see how much you consume.

Seeds are good for bone health

Bones require nutrition like many other parts of the body to keep its ideal function. Calcium is a mineral which is responsible for bone health, but for optimal bone health, your bone need more nutrients, such us magnesium, phosphorus and copper. Their function is to ensure proper bone mineralization. Bone mineralization is a mechanism set in order to make sure that bone is of a certain density, to support its weight. Without proper mineralization, bone is structurally weak, and prone to easy get broken or fracture.

Lower rate of diabet development

People that consume a big amount of sunflower seeds or at least try to eat them daily, have shown a positive association to a lower rate of diabet development. The reason is because sunflower seeds are loaded with fiber which slows down the absorption of blood sugar into the blood. Magnesium helps to improve insulin sensitivity. This combination results in improved blood glucose control for the majority of people that consume sunflower seeds frequently.

Vitamin E

Sunflower seeds are an excellent source of vitamin E, which plays a very important role in skin health. Vitamin E reduces oxidative damage to skin cells caused by UV rays, and helps keep your skin looking youthful, fresh and healthy. Vitamin E is widely used in the cosmetic industry to support skin health.

So now you know everything about sunflower seeds. No matter how good they are, remember to eat them in moderation. And you will stay healthy and slim.

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