Sunflower Seeds Nutrition & Health Benefits

Sunflower seeds are popular because its one of delicious and healthy snack, but there are only a little people that realize sunflower seeds nutrition has so many health benefits. Sunflower seeds are an excellent source of polyunsaturated oils that make them as a good food for heart health.


Almost 90% of the fat in sunflower seeds are good fats, unsaturated fats. Sunflower seeds that has latin name Helianthus annuus contain monosaturated fats that help lower total cholesterol and LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). In addition, sunflower seeds contains Vitamin E and Vitamin B 1 (Thiamin). Manganese, magnesium, copper, selenium, phosphorus, vitamin B 3 (Niacin), Vitamin B5 (Pantothenic) and folate can also be found in good quantities in sunflower seeds. Below you can read sunflower seeds nutrition facts table.

Sunflower seeds nutrition facts

Sunflower seeds
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy584 Kcal29%
Carbohydrates20 g15%
Protein20.78 g37%
Total Fat51.46 g172%
Cholesterol0 mg0%
Dietary Fiber8.6 g23%
Vitamins
Folates227 µg57%
Niacin8.335 mg52%
Pantothenic acid1.130 mg22%
Pyridoxine1.345 mg103%
Riboflavin0.355 mg27%
Thiamin1.480 mg123%
Vitamin A50 IU1.6%
Vitamin C1.42%
Vitamin E35.17 mg234%
Electrolytes
Sodium9 mg1%
Potassium645 mg14%
Minerals
Calcium78 mg8%
Copper1.800 mg200%
Iron5.25 mg63%
Magnesium325 mg81%
Manganese1.950 mg85%
Phosphorus660 mg94%
Selenium53 µg96%
Zinc5.00 mg45%
Phyto-nutrients
Carotene-ß30 µg--
Crypto-xanthin-ß0 µg--
Lutein-zeaxanthin0 µg--

10 Sunflower seeds health benefits



1. Prevent Cancer
Sunflower seeds are a source of selenium, studies show a strong correlation between low selenium intake and cancer incidence. Selenium is also shown to induce in DNA repair and synthesis in damaged cells, to inhibit cancer cell proliferation, and to induce their apoptosis.

2. As an anti-inflammatory
Sunflower seeds are a source of vitamin E as an antioxidant. Vitamin E runs through the body neutralizing free radicals that would otherwise be damaging fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol. Vitamin E has anti-inflammatory effects that result in a reduction in asthma symptoms, osteoarthristis, as well as rheumatoid arthritis.

3. Maintain Healthy Cardiovascular (Heart and Blood Vessels)
Sunflower seeds are rich in vitamin E, which plays an important role in preventing cardiovascular disease. Vitamin E is an antioxidant that helps prevent the oxidation of cholesterol by free radicals. If cholesterol is oxidized by free radicals then cholesterol will stick to blood vessel walls and cause atherosclerosis (clogged arteries by cholesterol plaque) that can lead to clogged arteries, heart disease and stroke.

4. Assisting Growth
Sunflower seeds are a good source of protein. Protein is required by the body to build muscle so it is good untu consumed by children aged growth. 100 grams of sunflower seeds contain about 21 grams of protein (37% recommended daily protein intake).

5. Reduce Risk of Diabetes
Sunflower seeds contains chlorogenic acid that helps reduce blood glucose levels by limiting the breakdown of glycogen in the liver.

6. Protecting Nerve
Vitamin B1 strengthen the myelin coating of nerve function nerve menlindungi. Lack of vitamin B1 can cause damage to the myelin coating of nerve and disrupt nerve function.

7. Healthy Brain
Sunflower seeds contain folate which is an important nutrient for the brain, so the brain and helps maintain healthy brain function.

8. Maintaining Bone Health
Sunflower seeds are rich in minerals magnesium and phosphorus needed to build strong bones and healthy.

9. Maintaining Healthy Skin
Vitamin E is contained in sunflower seeds is also very beneficial for maintaining healthy skin. Vitamin E is known to prevent skin cell damage due to ultraviolet rays.

10. Nourish Hair
Every 100 grams of sunflower seeds contains 5.25 mg of iron (63% of daily needs) and 5 mg of zinc (45% of daily needs). Both minerals are very important for maintaining fertility hair.

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