health benefits of eating sunflower seeds
TRANSCRIPT
Health Benefits of
Eating Sunflower Seeds
High in Energy
Good Source of Proteins
Reduces Blood Sugar Levels
Rich Source of Vitamin E
Good Source of B-Complex
Vitamins
Good Source of Folic Acid
Helps Reduce Anxiety & Neurosis
Rich Source of Minerals
Anti-Oxidants
High in Energy
Delicious, nutty, and crunchy sunflower seeds are widely considered healthful
foods. They are high in energy, 100 g seeds consist of 584 calories. Nonetheless,
they are incredible sources of health benefiting nutrients, minerals, antioxidants
and vitamins. •Much of their calories come from fatty acids. The seeds are
especially rich in poly-unsaturated fatty acid linoleic acid, which comprise more
50% fatty acids in them. They are also good in mono-unsaturated oleic acid that
helps lower LDL or “bad cholesterol” and increases HDL or “good-cholesterol”
in the blood. Research studies suggest that Mediterranean diet which is rich in
monounsaturated fats help to prevent coronary artery disease and stroke by
favoring healthy lipid profile.
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Good Source of Proteins
Like other nuts, they are also a very good source of proteins
with fine quality amino acids such as tryptophan that are
essential for growth, especially in children. Just 100 g of seeds
provide about 21 g of protein (37% of daily-recommended
values).
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Reduces Blood Sugar Levels
In addition, the sunflower seeds contain health benefiting poly-
phenol compounds such as chlorogenic acid, quinic acid, and
caffeic acids. These are natural anti-oxidants, which help
remove harmful oxidant molecules from the body. Further,
chlorogenic acid helps reduce blood sugar levels by limiting
glycogen breakdown in the liver.
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Rich Source of Vitamin E
Further, the seeds are indeed a very rich source of vitamin E;
contain about 35.17 g per100 g (about 234% of RDA). Vitamin
E is a powerful lipid soluble antioxidant, required for
maintaining the integrity of cell membrane of mucus
membranes and skin by protecting it from harmful oxygen-free
radicals.
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Good Source of B-Complex Vitamins
Sunflower kernels among is one of the finest sources of B-
complex group of vitamins. They are very good sources of B-
complex vitamins such as niacin, folic acid, thiamin (vitamin
B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
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Good Source of Folic Acid
Sunflowers are incredible sources of folic acid. 100 g of kernels
contains 227 µg of folic acid, which is about 37% of
recommended daily intake. Folic acid is essential for DNA
synthesis. When given to an expectant mother during the peri-
conception period, it may prevent neural tube defects in the
baby.
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Helps Reduce Anxiety & Neurosis
Niacin and pyridoxine are other B-complex vitamins found
abundantly in sunflower seeds. About 8.35 mg or 52% of daily-
required levels of niacin is provided by just 100 g of seeds.
Niacin helps reduce LDL-cholesterol levels in the blood. In
addition, it enhances GABA activity inside the brain, which in
turn helps reduce anxiety and neurosis.
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Rich Source of Minerals
The seeds are incredibly rich sources of many essential
minerals. Calcium, iron, manganese, zinc, magnesium,
selenium, and copper are especially concentrated in sunflower.
Many of these minerals have a vital role in bone mineralization,
red blood cell production, enzyme synthesis, hormone
production, as well as regulation of cardiac and skeletal muscle
activities.
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Anti-Oxidants
Just a hand full of sunflower kernels a day provides much of the
recommended level of phenolic anti-oxidants, minerals,
vitamins, and protein.
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