Sunflowers aren’t just a great background for Instagram photos. It is also very beneficial for health. Especially sunflower seeds. Including nuts and seeds in your diet is one of the best things you can do for your health. They are nutritious, healthy and protect you from many chronic diseases. Sunflower seeds are one such type of seeds that are packed with high quality nutrients. They are rich in healthy fats, beneficial plant compounds and many vitamins and minerals. Sunflower seeds may also help reduce inflammation, heart disease and type 2 diabetes. Sunflower seeds are an excellent source of Vitamin E. Here we are telling you about the benefits of sunflower seeds.
What is Sunflower Seeds?
Rich in nutrients, sunflower seeds are actually the fruit of the sunflower (Helianthus annulus). These small white colored seeds are encased in brownish black colored balls. They are part of the sunflower plant. In general, there are two main types of sunflower crops – one grown for seed and the other for oil. The soft seeds of sunflower have a mild nutty taste. You can roast them to enhance their taste or eat them as they are.
Sunflower seeds may be small in appearance but are extremely nutritious. They contain various nutrients, which are required by our body to perform various internal functions. White seeds are especially rich in the benefits of vitamin E. It is also rich in zinc and selenium. These nutrients protect your body’s cells from damage caused by free radicals, reduce the risk of developing chronic diseases, and boost immunity. In addition, they also contain compounds such as phenolic acids and flavonoids.
Benefits of Sunflower Seeds – Sunflower Seeds Benefits
Numerous studies link the consumption of sunflower seeds to a number of health benefits, including a reduced risk of developing diseases such as high blood pressure or heart disease. They also contain nutrients that can support your immune system and increase your energy levels. Just as there are many benefits of eating fiber-rich food, in the same way, the use of sunflower should also be included in your diet. Here we are telling you about sunflower seeds benefits.
Reduce Inflammation
Sunflower seeds are not only rich in nutrients, but they are also rich in antioxidants (phenols, tannins, saponins, flavonoids) and plant compounds. This is why sunflower seeds can reduce inflammation. Antioxidants are needed to protect the body from damage caused by free radicals. In addition, plant compounds have strong anti-fungal, anti-bacterial and anti-inflammatory properties that protect the body from infections. For people with short-term or chronic inflammation, sunflower seeds may provide anti-inflammatory benefits. Sunflower seeds contain vitamin E, flavonoids and other plant compounds that may reduce inflammation.
Take Care of Heart
Sunflower seeds are rich in ‘healthy’ fats, including polyunsaturated fats and monounsaturated fats. The magnesium present in the seeds can help manage blood pressure. Additionally, linoleic acid (omega-6) and oleic acid (omega-9), and phytosterols (a plant compound) may help reduce plaque in the arteries and lower LDL (bad cholesterol). Therefore, breakfast of sunflower seeds is a great option for heart patients. Sunflower seeds contain a compound that might block an enzyme that causes blood vessels to constrict. It can lower your blood pressure by relaxing the blood vessels and may also reduce the risk of stroke. Sunflower seeds are full of nutrients that your heart loves. It contains fiber, vitamins, healthy fats and minerals, along with the benefits of vitamin C.
Boost Immune System
Sunflower seeds are a source of several vitamins and minerals that can support your immune system and increase your ability to fight viruses. Sunflower seeds contain zinc which is known to activate around 300 enzymes in the body and boost immunity. They also contain selenium and other vitamins, which can fight infection and boost immunity. Building internal immunity is important to protect yourself from chronic diseases. Zinc where it plays an important role in the immune system, helping the body to maintain and develop immune cells. At the same time, selenium also plays a role in reducing inflammation, fighting infection and boosting immunity.
Good for Diabetes
People who have diabetes always need to keep their blood sugar level under control and sunflower seeds can help in this. Eating a handful of seeds daily can reduce fasting blood sugar by about 10 percent within six months. This is basically due to the plant compound chlorogenic acid. In addition, the seeds are low in the glycemic index. So eating them will not raise the blood sugar level in the long run. Sunflower seeds are extremely useful in reducing blood sugar levels in patients with type 2 diabetes. Adding sunflower seeds to foods like bread can help reduce the effect of carbs on your blood sugar. The seed’s protein and fat slow the rate at which your stomach empties, allowing sugar to be released from carbs more slowly.
Reduce The Risk of Cancer
Cancer is one of the leading causes of mortality worldwide. While there is nothing that can stop the growth of cancer cells, making dietary changes can certainly reduce the chances. Sunflower seeds contain beta-sitosterol, a phytosterol that may prevent breast cancer. It suppresses the growth of tumor cells. There are many other nutrients found in sunflower seeds that can help with the same. Consumption of these seeds also reduces the chances of colon cancer.
Helpful during Pregnancy
Sunflower seeds are loaded with vitamin E, a nutrient known to be extremely beneficial for prenatal health. This means that vitamin E helps in the development of the unborn baby. Therefore, sunflower seeds are an effective source of nutrition for pregnant women and their babies.
Boosts Brain Function
If you want to boost your brain function and increase concentration, sunflower seeds can be a great addition to your diet. The presence of vitamin B6 in it can improve mood and concentration and enhance memory. It also helps in reducing the symptoms of premenstrual syndrome (PMS). Apart from this, even if you see symptoms of migraine, sunflower seeds can prove to be beneficial for you. The folate and vitamin B6 in the seeds can help improve your mood and memory. Meanwhile, copper is good for nerve development. It releases serotonin and norepinephrine in our body.
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Disadvantages of Eating Sunflower Seeds
Sunflower seeds are generally safe for consumption but in some cases, there are disadvantages to eating sunflower seeds. People may experience some strange side effects from this. Here are some things that you may experience after eating sunflower seeds. Small white sunflower seeds are extremely high in calcium and calories. In addition, they are also high in sodium. If you are watching your sodium or calorie intake then you should be careful when consuming sunflower seeds.
The tiny seeds are packed with many health-friendly nutrients but are also a source of cadmium. This heavy metal can damage your kidneys if present in excessive amounts in the body for a long time. A person weighing 70 kg should consume no more than 490 micrograms (mcg) of cadmium in a day for better health. Some people may also have an allergic reaction after eating sunflower seeds. Breathlessness, asthma, swollen mouth, itchy mouth, hay fever, skin rashes, sores, vomiting and anaphylaxis are some of the common symptoms of an allergy to sunflower seeds.
If you like the use of sunflower seeds (sunflower seeds benefits) given here, then do not forget to share them with your friends and family.
