Are Sunflower Seeds Good for You? Nutrition, Benefits and More
- By Pascal Deville
- 26-11-2021
- Nutrition
Sunflower seeds are popular in trail mix, multi-grain bread and nutrition bars, as well as for snacking straight from the bag. They’re rich in healthy fats, beneficial plant compounds and several vitamins and minerals. These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes. Here’s
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What Are Sunflower Seeds?????
Sunflower seeds are technically the fruits of the sunflower plant (Helianthus annuus) The seeds are harvested from the plant’s large flower heads, which can measure more than 12 inches (30.48 cm) in diameter. A single sunflower head may contain up to 2,000 seeds There are two main types of sunflower crops. One type is grown for the seeds you eat, while the other — which is the majority farmed — is grown for the oil The sunflower seeds you eat are encased in inedible black-and-white striped shells, also called hulls. Those used for extracting sunflower oil have solid black shells. Sunflower seeds have a mild, nutty flavor and a firm but tender texture. They’re often roasted to enhance the flavor, though you can also buy them raw.
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Nutritional Value????
Sunflowers pack many nutrients into a tiny seed. The main nutrients in 1 ounce (37.8 g) of shelled, dry-roasted sunflower seeds are Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damage, which plays a role in several chronic diseases Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants When sunflower seeds are sprouted, their plant compounds increase. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores.
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Health Benefits????
Sunflower seeds may help lower blood pressure, cholesterol, and blood sugar as they contain vitamin E, magnesium, protein, linoleic fatty acids and several plant compounds Furthermore, studies link sunflower seeds to multiple other health benefits.
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Inflammation????
While short-term inflammation is a natural immune response, chronic inflammation is a risk factor for many chronic diseases. For example, increased blood levels of the inflammatory marker C-reactive protein is linked to an increased risk of heart disease and type 2 diabetes. In a study in more than 6,000 adults, those who reported eating sunflower seeds and other seeds at least five times a week had 32% lower levels of C-reactive protein compared to people who ate no seeds. Though this type of study cannot prove cause and effect, it is known that vitamin E — which is abundant in sunflower seeds — helps lower C-reactive protein levels. Flavonoids and other plant compounds in sunflower seeds also help reduce inflammation.
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Tips for Eating????
Sunflower seeds are sold either in the shell or as shelled kernels. Those still in the shell are commonly eaten by cracking them with your teeth, then spitting out the shell — which shouldn’t be eaten. These seeds are a particularly popular snack at baseball games and other outdoor sports games. Shelled sunflower seeds are more versatile. Here are various ways you can eat them:
????Add to trail mix.
????Stir into homemade granola bars.
????Sprinkle on a leafy green salad.
????Stir into hot or cold cereal.
????Sprinkle over fruit or yogurt parfaits.
????Add to stir-fries.
????Stir into tuna or chicken salad.
????Sprinkle over sautéed vegetables.
????Add to veggie burgers.
????Use in place of pine nuts in pesto.
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????Grind the seeds and use as a coating for fish.
????Add to baked goods, such as breads and muffins.
????Dip an apple or banana in sunflower seed butter.
Sunflower seeds may turn blue-green when baked. This is due to a harmless chemical reaction between the seeds’ chlorogenic acid and baking soda — but you can reduce the amount of baking soda to minimize this reaction Lastly, sunflower seeds are prone to becoming rancid due to their high fat content. Store them in an airtight container in your refrigerator or freezer to protect against rancidity.
????Source : https://www.healthline.com/nutrition/sunflower-seeds????
