13 Health Benefits of Sunflower seeds

Sunflower seeds contains high amount of Vitamin C, A and E. Health benefits of Sunflower seeds includes reducing Cholesterol level, improves cardiovascular health, prevent anemia and Sunflowers seeds also helps to improve bone health.

Updated: June 2, 2018

Sunflower seeds are one of the delicious edible seed cultivated many regions throughout the world with numerous health advantages. The scientific name of Sunflower seed is Helianthus annuus. It belongs to the Genus: Helianthus, family: Asteraceae. It is believed that this Edible seed is native to the Middle American region, but now it is also cultivated widely all over the world, such as Russian Union, China, USA, and Argentina for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Sunflower seeds, it has lots of health benefits. Among that some of the health benefits of Sunflower seeds include preventing the Risk of Cancer, contains high amount of antioxidant, improves Digestive Health, reduces Blood Pressure, improves Brain Health, reduce cholesterol, reduce the risk of diabetes, prevents the Risk of Anemia, improves Eyesight, contain Antioxidant Properties, improves Bone Health and improves skin health.

Nutritional Value of Sunflower seeds:

Sunflower seeds contain lots of Vitamin, Minerals and other components. Some of the vitamins Sunflower seeds have Vitamin Avitamin C, Vitamin E, Folate, Thiamin, Niacin, Pyridoxine, Pantothenic acid and Riboflavin.  Sunflower seeds also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Sunflower seeds also contain minerals, such as calciummagnesiumiron, protein, zinc, copper and Manganese. The best part of the Sunflower seeds is, it contains zero cholesterol. Sunflower seeds also contain some of the photo-nutrients, such as Carotene.
 

Sunflower seeds Improves Cardiovascular Health:

Due to the high amount of poly-unsaturated fatty acid linoleic acid and mono-unsaturated oleic acid present in Sunflower seeds, it is very helpful for our cardiovascular health and it also helps to reduce the cholesterol level. Different studies have been proven that consumption of Sunflower seeds on a regular basis can reduce the bad cholesterol level from our body, such as LDL cholesterol and also helps to increase the good cholesterol level in our body, such as HDL cholesterol, thus control the cholesterol level in our body that prevents various types of cardiovascular diseases, such as heart attack, heart stroke, etc.

Sunflower seeds Helps to Reduce Blood Pressure:

Sunflower seeds contain high amount of potassium, which act as a vasodilator that means it helps to reduce the strain from the blood vessels and provide smooth passage to the blood through arteries, thus reduce the pressure from cardiovascular system and lower the blood pressure.

Sunflower seeds Improves Digestive Health:

Different studies have been proven that, due to the high amount of dietary fiber present in Sunflower seeds, it is very beneficial to improve our digestive health and prevent various types of digestion related issues, such as constipation, gas, bloating, diarrhea, cramping, etc.

Sunflower seeds Prevents the Risk of Cancer:

Sunflower seeds are highly rich in various types of antioxidant, such as, vitamin A, vitamin C, Vitamin E, and some polyphenol compounds such as chlorogenic acid, quinic acid, and caffeic acids, which is very beneficial in preventing various types of cancer because it helps in fighting against free radicals and neutralized them, so that they should not do any oxidative damaged to our healthy cells and these free radicals are the main cause of various types of cancer.

Sunflower seeds Improves immune System:

Sunflower seeds are highly rich in antioxidants, such as Vitamin C, which is very beneficial for our Immune system because it promotes the production of white blood cells in our body, which is the main element of our immune system and it also helps to prevent various types of common diseases, such as flu, cold, cough, viral fiber, etc.

Sunflower seeds Prevents the Risk of Anemia:

Due to the high amount of iron found in Sunflower seeds, it is very beneficial in reducing the risk of anemia. Different studies have been proven that consumption of Sunflower seeds on a regular basis can improve the iron level in our body, thus prevent the risk of anemia.

Sunflower seeds Prevents Inflammation:

Sunflower seeds contain high amount of vitamin E, which is very beneficial for our body and also helps to prevent inflammation in our body. Different studies have been proven that consumption of Sunflower seeds on a regular basis can prevent various types of inflammatory diseases like asthma, rheumatoid arthritis, osteoarthritis, etc.

Sunflower seeds Improves Skin Health:

Due to the high amount of anti-bacterial and anti-oxidant properties present in Sunflower seeds can help in reducing the various kinds of skin related issues. Different studies have been proven that consumption of Sunflower seeds can help in preventing wrinkles, dark spots, signs of aging, etc.

Sunflower seeds Good for Hair:

Due to high amount of anti-bacterial properties present in Sunflower seeds, it is very beneficial for our scalp and it also helps to prevent various bacterial infections in our head scalp. Sunflower seeds contain high amount of zinc and vitamin E, which helps in improving the blood circulation to our head scalp that promote the hair growth.

Sunflower seeds Improves Bone Health:

Due to the high amount of calcium, phosphorus and copper found in Sunflower seeds, it is very beneficial for our bone health. Calcium is an important mineral in our bone structure and it helps to increase the bone density. Different studies have been proven that regular consumption of Sunflower seeds can reduce the risk of Osteoporosis disease.

Sunflower seeds Contains High amount of Antioxidants:

Sunflower seeds contain high amount of antioxidant elements, such as Vitamin C, Vitamin E, and some polyphenol compounds like, hlorogenic acid, quinic acid, and caffeic acids, which is very beneficial to reduce the risk of various types of cancer, macular degeneration and age related issues.

Sunflower seeds Helps in Reduce Stress:

Sunflower seeds contain high amounts of magnesium, which is very beneficial in soothing the nerves, and eases stress and migraines, thus helps in relaxing your mind. Beside this Sunflower seeds contain high amount of tryptophan and choline that help in reducing anxiety and depression. Different studies have been proven that Choline present in Sunflower seeds helps to improve brain function and boosts memory.  

Sunflower seeds Prevents the Risk of Asthma:

Due to high amount of anti-bacterial and anti-inflammation properties of Sunflower seeds, it helps in reducing the risk of Asthma.

Health Benefits of Sunflower seeds


References:
https://www.sciencedirect.com/science/article/pii/S1161030102000126
http://jn.nutrition.org/content/132/3/461.short

Nutritional Facts Of Seeds, sunflower seed kernels, dried


Nutrient Unit Value per 100 g
Waterg4.73
Energykcal584
Proteing20.78
Total lipid (fat)g51.46
Carbohydrate, by differenceg20.00
Fiber, total dietaryg8.6
Sugars, totalg2.62
Calcium, Camg78
Iron, Femg5.25
Magnesium, Mgmg325
Phosphorus, Pmg660
Potassium, Kmg645
Sodium, Namg9
Zinc, Znmg5.00
Vitamin C, total ascorbic acidmg1.4
Thiaminmg1.480
Riboflavinmg0.355
Niacinmg8.335
Vitamin B-6mg1.345
Folate, DFEµg227
Vitamin B-12µg0.00
Vitamin A, RAEµg3
Vitamin A, IUIU50
Vitamin E (alpha-tocopherol)mg35.17
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg0.0
Fatty acids, total saturatedg4.455
Fatty acids, total monounsaturatedg18.528
Fatty acids, total polyunsaturatedg23.137
Cholesterolmg0
Caffeinemg0

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