Sunflower seeds can be purchased with or without the shell. Both methods are great, but I think the pleasant cracking of the shell enhances the taste of the nutty seeds inside.
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Sunflower seeds can be obtained from sunflowers (Sun Flower). Most cultivated sunflowers are used to produce sunflower oil, and only certain varieties are grown for consumption.
“Sunflower seeds are packed with nutrients,” says registered dietitian Gillian Culbertson, RD, LD. “Plus, it’s delicious. I love using it as a topping for salads and yogurt, and of course it’s a staple in trail mix.”
Culbertson shares the amazing health benefits of sunflower seeds.
Are sunflower seeds good for you?
Most seeds and nuts are packed with nutrients, but sunflower seeds are especially impressive. “They contain more vitamins, minerals and healthy fats than other seeds,” Culbertson says.
“They are one of the most nutritious foods you can eat. And some of their benefits are somewhat unique, such as supporting healthy thyroid function.”
Health benefits of sunflower seeds
Sunflower seeds are a good source of vitamin E, healthy fats, B vitamins, and antioxidants such as copper and other minerals. They contain nutrients that fight cancer, reduce the risk of heart disease, balance blood sugar levels, support thyroid health, and reduce inflammation.
Here are the top 5 benefits of eating sunflower seeds:
1. Provides anti-cancer nutrients
Many cancers can be prevented by making healthy lifestyle choices. Eating nutrient-rich foods is one of the most important steps you can take to lower your risk of cancer.
Sunflower seeds are rich in antioxidants such as vitamin E and flavonoids. “Antioxidants prevent free radical damage that can lead to cancerous changes in cells,” Culbertson points out.
The potent seeds are also rich in beneficial polyunsaturated fatty acids. Research has identified conjugated linoleic acid (CLA) as an anti-cancer fatty acid. CLA can be obtained from many foods. However, sunflower seeds have the highest CLA content compared to most other seeds such as sesame, flax, and peanuts.
Research shows that getting plenty of vitamin E from your diet (rather than from supplements) can help protect against cancer. “Sunflower seeds are one of the best sources of vitamin E,” Culbertson says. “One cup (approximately 45 grams) of shelled seeds provides more than 100% of the vitamin E you need in a day.” (However, be sure to crack the shell and eat only the seeds. I can not eat.)
2. Promotes a healthy heart
The vitamin E found in sunflower seeds doesn’t just fight cancer. It also helps reduce inflammation, which is a risk factor for heart disease. Additionally, studies have shown that it lowers LDL (“bad”) cholesterol, total cholesterol, and triglycerides.
“Sunflower seeds contain compounds called phytosterols,” Culbertson says. “These prevent the body from absorbing additional cholesterol and provide another way to keep cholesterol levels in a healthy range.”
What exactly does this mean? Something wonderful in your heart. “Inflammation and high cholesterol both contribute to arteriosclerosis, or atherosclerosis,” Culbertson explains. “So sunflower seeds are a really heart-healthy food.”
3. Supports Thyroid Health
“Thyroid disease is very common,” Culbertson says. “And they can wreak havoc on your life and well-being.”
The thyroid plays a role in several functions in the body, including:
- Bone maintenance.
- Cell growth.
- digestion.
- heart function.
- metabolism.
Getting enough iodine and selenium is very important for thyroid health. One cup of shelled sunflower seeds contains about 24 micrograms of selenium, about 35% of your daily selenium needs.
4. Fights inflammation
“Inflammation” is a word that gets thrown around a lot, and for good reason. The association between chronic inflammation and serious disease is well known. This is a risk factor for conditions such as:
Eating sunflower seeds regularly may be an easy way to reduce inflammation, measured as C-reactive protein levels in the blood. In a large study, researchers compared people who ate seeds (including sunflower seeds) five or more times a week with people who ate no seeds at all. The seed-eating group had 32% lower C-reactive protein scores than the non-seed eating group.
5. Prevent muscle spasms
Sunflower seeds are rich in several essential minerals. Two of them, magnesium and pantothenic acid, are great for preventing muscle spasms.
“Deficiencies in magnesium and pantothenic acid can cause muscle spasms and spasms,” Culbertson says. “However, it is important to note that pantothenic acid deficiency is extremely rare and usually occurs only in cases of severe malnutrition or rare inherited metabolic disorders.” One cup of seeds contains 150 milligrams of magnesium and 0.5 milligrams of pantothenic acid, which is 37% of your daily magnesium requirement and 5% of your daily pantothenic acid requirement.
Adding sunflower seeds to your diet is easy. Try this delicious crunchy broccoli salad recipe for munching on its own or topping it with oatmeal or salads.
