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 kernel seeds (dried)
Nutritional value per 100 g
Source: USDA Nutrient data base 

Energy : 584 Kcal 
Carbohydrates : 20 g 
Protein : 20.78 g 
Total Lipid (Fat) : 14.66 g 
Dietary Fiber : 8.6 g 
Water : 4.73 g 
Total sugar : 2.62 g 

Folates : 227 µg 
Niacin : 8.335 mg 
Riboflavin : 0.355 mg 
Thiamin : 1.480 mg 
Vitamin A : 50 IU 
Pyridoxine : 1.345 mg 
Vitamin C : 1.4 mg 
Vitamin D : 0 IU 
Vitamin E : 35.17 mg 
Vitamin K : 0 µg 

Calcium : 78 mg 
Iron : 5.25 mg 
Magnesium : 325 mg 
Phosphorus : 660 mg 
Zinc : 5 mg 
Sodium : 9 mg 
Potassium : 645 mg 

Saturated fatty acids : 4.455 g 
Monounsaturated fatty acids : 18.528 g 
Polyunsaturated fatty acids : 23.137 g 

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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Writen by: Fame Nikita - Monday, March 25, 2013