Sunflower Seed Benefits & Side Effects
Sunflower Seed Benefits and Side Effects and its Nutritional value
Sun-flower flowers are counted among the most beautiful flowers in the world. Sunflowers are more virtuous than they are beautiful to see. Its entire secret is hidden in sunflower seeds. In fact, many studies have been done so far to know about the medicinal properties of sunflower seeds, which can benefit the body in many ways.
Through this article, you will not only get to know the benefits of eating sunflower seeds, but we will also tell you about its nutritional elements and uses. Come, know the benefits of sunflower seeds.
What are sunflower seeds and why are they good for your health?
Sunflower seeds make sunflower an effective medicine. When the sunflower flowers dry, their petals wither and the remaining middle part of the flower leaves the seeds, which are easily removed. According to an estimate, sunflower heads may contain more than two thousand seeds. Its seeds are mainly of two types, one seed that you can eat and the other seed from which sunflower oil is extracted.
Now, let’s talk about the benefits of sunflower seeds. Sunflower seeds are rich in medicinal properties, which are considered beneficial for health. Sunflower seeds are rich in calcium, protein, vitamins, and many other nutrients. They can protect the body from many diseases. In the later part of this article, we will give detailed information about this.
The benefits of sunflower seeds are many, some of which we are telling you below.
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Benefits of Sunflower Seed
(1) Sunflower Seed Benefits for the Heart
Sunflower seeds have antioxidant, anti-inflammatory as well as wound healing properties (wound healing). Sunflower seeds contain flavonoids, Polysaturated fatty acids, and vitamins, which act to prevent heart problems. It is not necessary that those who have heart problems should consume it, those who do not have heart disease can also consume it because heart health is maintained by its use. Remember that if the heart is healthy then you are healthy.
(2) Sunflower seed Benefits for Cholesterol
If you have a cholesterol problem or want to avoid the problem of cholesterol in the future, you can use sunflower seeds in food. It contains abundant amounts of oleic and linoleic acid, which can help reduce LDL cholesterol. Which can also prevent many types of heart problems. Therefore, you can use sunflower seeds as a healthy option for your meal.
(3) Benefits of Sunflower Seeds in Cancer
Lignan-rich foods may prevent cancer associated with hormone changes. Its benefits can be seen in the risk of breast cancer in women. Indeed, the consumption of sunflower seeds may help women reduce their risk of breast cancer after menopause. Sunflower seeds contain lignin, which is considered beneficial for health. Lignan is a type of polyphenol that acts as an antioxidant.
(4) Sunflower Seeds for Bones
If the bones were not taken care of from the beginning, then the effect of increasing age starts on the bones as well. Therefore, it is important to include a nutritious diet in your diet. In particular, iron, calcium, and zinc, and sunflower seeds contain iron, zinc, calcium, which can help keep bones healthy.
(5) Sunflower seeds for Brain
Nutrients are also necessary for mental health. Growing age also affects the brain, due to which many brain-related problems (amnesia, weak thinking power) can arise. In this case, sunflower seeds can help you. Sunflower seeds contain nutrients like calcium and zinc, which can be beneficial in brain development.
(6) Sunflower Seeds for Diabetes
Diabetic patients always feel dilemma about what to eat and what not to eat. The important role of the sunflower can be seen here. Diabetic patients can eat sunflower seeds as a snack or can also use sunflower seeds.
It contains Polysaturated fat. In addition, it also has low carbohydrate content, which can help keep the body healthy while maintaining the bulk of sugar. If you are using sunflower oil, keep in mind that you do not use more than three teaspoons of oil in a day.
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(7) Anti-Inflammatory Properties in Sunflower Seed
At times, many diseases also occur in the body due to inflammation, such as diabetes, cancer, Alzheimer’s, bones, and skin-related problems. Sunflower seed can be very useful in this situation, as it has anti-inflammatory properties.
(8) Estrogen Balance
Estrogen is a type of hormone whose imbalance can cause many problems in the body such as thyroid, diabetes, and breast cancer. At the same time, sunflowers contain phytoestrogens, which can work to balance estrogen. Phytoestrogens can be used as a natural alternative to estrogen replacement therapy. According to scientific research, Enteroestrogen can reduce the risk of breast cancer and even reduce the risk of cancer after menopause.
(9) Sunflower Seeds to Increase Energy
Energy is needed for the body to function properly. In this case, nuts and seeds are considered beneficial. Sunflower seeds are also rich in nutrients and have been considered a good source of energy. To maintain the flow of energy in the body, you can consume sunflower seeds.
(10) Rheumatoid Arthritis
It is a problem related to joints caused by inflammation in the body. There are complaints of pain in the joints of the hands, feet, and elbows. In such a situation, the consumption of sunflower oil can give relief from this problem. However, medical consultation is necessary once before consuming it.
(11) Benefits of Sunflower Seeds for Constipation
Anyone can complain of constipation, so consuming sunflower seeds with fiber may be beneficial. Keep in mind that you should consume sunflower seeds by removing their peel. Its use with peels is harmful rather than beneficial.
(12) Antimicrobial Properties of Sunflower Seeds
Sunflower seeds have anti-microbial, anti-bacterial, and anti-inflammatory properties, which protect the body from harmful bacteria. Due to this, many diseases stay away from the body and the body remains healthy.
(13) Sunflower Seed Benefits for Skin
Many times the skin starts losing its natural glow due to drinking less water or due to lack of care. In this case, sunflower seed oil can be very beneficial. Linoleic acid present in it can hydrate the skin and enhance its glow.
(14) Sunflower Seeds benefits for hair
Beautiful long hair is desired by almost everyone, but due to lack of care, dust, and dirt, hair starts to deteriorate. In addition, lack of nutrients in the body also becomes an important reason for hair fall. In such a situation, the problem of hair loss can be cured by taking sunflower seeds, because it contains many nutrients like vitamins, iron, and zinc, which can prove to be helpful in making hair healthy. If you wish, you can massage your scalp and hair with sunflower oil. In addition, hair care products containing sunflower seeds or oil can also be used.
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After knowing the benefits of sunflower, now comes the turn, to know about the nutrients present in it. Below we are sharing the same list with you.
Sunflower Seeds Nutritional Value
Now know what nutrients are there in sunflower seeds, which makes them so beneficial.
| Nutrients | Quantity per 100 grams |
| Water | 4.73 grams |
| Energy | 584 KCL |
| Protein | 20.78 grams |
| Total Lipid (Fat) | 51.46 grams |
| Carbohydrate | 20.00 grams |
| Fiber, Total Diary | 8.6 grams |
| Sugar, Total | 2.62 grams |
| Mineral | |
| Calcium | 78 mg |
| Iron | 5.25 mg |
| Magnesium | 325 mg |
| Phosphorus | 660 mg |
| Potassium | 645 mg |
| Sodium | 9 mg |
| Zinc | 5.00 mg |
| Vitamin | |
| Vitamin C, Total Ascorbic Acid | 1.4 mg |
| Thiamin | 1.480 mg |
| Riboflavin | 0.355 mg |
| Niacin | 8.335 mg |
| Vitamin B6 | 1.345 mg |
| Folate DFO (Folate, DFE) | 227 mcg |
| Vitamin B12 | 0.00 mcg |
| Vitamin A, RAE | 3 micrograms |
| Vitamin A, IU | 50 IU |
| Vitamin E (alpha-tocopherol) | 35.17 mg |
| Vitamin D (D2 + D3) | 0.0 microgram |
| Vitamin D | 0 IU |
| Vitamin K (Philoquinone-phylloquinone) | 0.0 microgram |
| Lipid | |
| Fatty acid, total saturated | 4.455 grams |
| Fatty acid, total monosaturated | 18.528 grams |
| Fatty acid, total polyunsaturated | 23.137 grams |
The benefits of eating sunflower seeds will be good only when it is used properly. Below we are showing you how to use sunflower seeds.
Uses of Sunflower Seeds
To experience the benefits of sunflower seed quickly, it is necessary to consume it properly, so know the method of consuming sunflower seed below –
- Can eat raw by peeling sunflower seeds.
- You can eat it by separating its peel and then roasting the sunflower seeds.
- You can use sunflower seed paste as butter.
- Can also use sunflower seeds to make soft food crisp.
- You can also use it in salads, sandwiches, and pasta. This will not only increase the taste but also increase the nutritional value.
Note: If you talk about how much to consume, there is no concrete information about it. This is because every person is different from each other and their body needs are also different. Therefore, you must take the advice of a doctor or expert to take the right amount.
Know further how to store sunflower seeds.
How to Store Sunflower Seeds?
- You can store sunflower seeds in an airtight container.
- You can also put it in airtight bags.
- Make sure that you do not keep it in a plastic box or bag.
- Can also keep it in a glass jar.
- It can also be kept in the refrigerator by putting it in an airtight jar or box.
- If you feel the bad or rotten smell from it, do not use it.
Know further the disadvantages or side effects of sunflower seeds.
Side Effects of Sunflower Seeds
If anything is used excessively, it can also have some disadvantages. In the same way, sunflower has its advantages and disadvantages. If sunflower seeds are consumed excessively, they can also be harmful. Therefore, we are telling you the disadvantages of sunflower seeds, so that you should consume them carefully.
- Whenever sunflower seed is consumed, peel it and eat it. Eating with peel will have its disadvantages rather than its benefits. This can cause problems like abdominal pain and vomiting.
- Consumption of sunflower seeds can also cause allergic problems. This includes hives, respiratory allergies (asthma), and many other allergies.
Just like the beauty of sunflower flowers is pleasing to the eyes, the quality of their seeds makes the body healthy. Knowing the benefits of the sunflower seed above, you can take advantage of its properties by including it in your diet. However, excessive intake can also be harmful, which we have told you in the article. If you notice some side effects during the consumption or use of sunflower seeds, then please contact the concerned doctor. Add healthy sunflower seeds to your diet and keep yourself healthy, do not forget to share this information with friends.
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