Uses And Nutritional Benefits Of Sunflower Seeds

Sunflower is an annual plant of the Asteraceae family. Very popular, it is cultivated for its seeds, which are used in different industries: human food, animal feed, energy and even plant chemistry. Let’s discover the uses and nutritional benefits of sunflower seeds.

Uses And Nutritional Benefits Of Sunflower Seeds

Sunflower seeds

Sunflower comes from the Asteraceae (or Compositae) family. It is an annual plant that can reach 4 m in height. The long stem ends in a pseudanthe called “Sunflower flower”. The Sunflower flower pseudanthe is a floral receptacle, about thirty centimeters long, surrounded by multiple yellow ray flowers.

Sunflowers are native to America. Their domestication is estimated around 1000 BC. JC. In the 1500s, the seeds were exported to Europe. The Sunflower is an important crop for humans, it makes it possible to obtain Sunflower seeds which are particularly appreciated in oil. Sunflower oil is one of the main oilseed crops in the world, just behind soya.

Sowing takes place in early spring. In summer, the large flower heads unfold and face the sun.

Main properties

–Anti-oxidant (copper, manganese, selenium, vitamin E, zinc):

Through their micronutrients, Sunflower seeds participate in the body’s anti-oxidant defense. These are the seeds richest in vitamin E: 1 large handful of Sunflower seeds fully meets the daily requirement for vitamin E. Vitamin E is the most antioxidant vitamin there is. In addition, Sunflower seeds stimulate antioxidant enzymes by providing trace elements necessary for the functioning of these enzymes: copper, manganese, selenium and zinc.

–Anti-inflammatory (vitamin B6, vitamin B9, flavonoid):

Homocysteine is a pro-inflammatory amino acid. Vitamins B6 and B9 enter the homocysteine degradation cycle by forming new amino acids, cysteine and methionine, respectively. Flavonoids, phytonutrients, also help reduce inflammation. Be careful, though, with excess sunflower seeds. Indeed, the significant presence of linoleic acid (omega-6) can promote inflammation.

–Contributing to energy metabolism (copper, magnesium, manganese, iron, phosphorus, vitamin B9, zinc, vitamin B1, vitamin B6, vitamin B3, lipids):

This superfood is nutritionally dense. Its energy is mainly lipid, the macronutrient with the highest energy density. In addition, there is a whole range of micronutrients that contribute to energy metabolism: copper, magnesium, manganese, iron, phosphorus, vitamin B9, zinc, vitamin B1, vitamin B6 and vitamin B3.

–Hypocholesterolemic (omega-6, fiber):

The lipid profile of sunflower seeds is partly dominated by omega-6. Associated with the presence of fiber, Sunflower seeds limit the absorption of cholesterol and lower plasma concentrations of LDL cholesterol (bad cholesterol).

–Blood sugar control (fiber, lipid, protein, low in sugar):

Sunflower seeds are low in sugar, rich in lipids, proteins and fiber: an ideal ratio to give them a low glycemic index. Added to meals, they fight against strong variations in blood sugar levels.

–Appetite regulator (fiber, lipid, protein, low in sugar):

Sunflower seeds are a real appetite suppressant. Having a low glycemic index, they prevent strong variations in blood sugar levels. The latter promote snacking.

–Laxative (fiber):

Sunflower seeds stimulate digestive transit. They are rich in insoluble fiber. These are capable of absorbing large quantities of water, which increases the volume of stools.

Uses And Nutritional Benefits Of Sunflower Seeds: Health nutrition benefits

15 g of Sunflower seeds contain a significant portion of the Nutritional References for the Population (RNP) of the following nutrients: Fiber, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin E, Copper, Magnesium, Manganese and Phosphorus. They also contain, to a lesser extent, Proteins, Zinc and Iron.

As such, Sunflower seeds can complement your healthy and varied diet.

–Metabolism

The nutritional composition of Sunflower seeds allows them to act on the main diseases of civilization: diabetes and hypercholesterolemia. Naturally rich in fiber, they reduce the absorption of carbohydrates and cholesterol. This effect supports the body’s management of cholesterol and blood sugar levels.

–Digestive system

Constipation is the consequence of an overly processed diet: with low fiber intake. Sunflower seeds stimulate intestinal transit through their rich fiber content.

–Cardiac system

Sunflower seeds are good for the heart. They are naturally low in sodium and a source of potassium. This ratio helps prevent a rise in blood pressure. Additionally, these seeds are excellent sources of vitamin B1. A vitamin B1 deficiency causes a pathology called beri-beri, resulting in cardiac dysfunction.

–Immune system

Sunflower seeds stimulate the immune response by providing immunomodulating micronutrients: copper, iron, selenium, vitamin B9, zinc and vitamin B6. Thus, within a balanced diet, they will contribute to the proper functioning of immunity.

–Body, face and hair care

Nutritional insufficiencies affect the vitality of nails, hair and skin. Brittle hair or nails may be linked to zinc or selenium deficiencies. The skin also responds to supplementation with niacin (vitamin B3) and zinc. Particularly for reactive, sensitive skin prone to imperfections (see our acne and diet guide). Sunflower seeds contain zinc, niacin and selenium. In addition, the copper they contain limits the appearance of white hair and provides better protection of the skin.

–Nervous system, well being

General exhaustion? Sunflower seeds is for you. Carriers of energy and micronutrients participating in energy metabolism, they fight against the feeling of fatigue. Iron and zinc also contribute to cognitive functions. In addition, Sunflower seeds are incredibly rich in vitamin B group (B1, B6, B3 and B9) as well as magnesium. They bring together all the micronutrients necessary for the production of neurotransmitters, enough to rebalance emotions. Without forgetting the nervous system, potassium, copper, magnesium and vitamins B1, B3 and B6 are officially famous for contributing to the functioning of the nervous system.

–Circulatory system

An unbalanced diet, with insufficient intakes of iron, vitamin B9 or vitamin B6 hinders the synthesis of red blood cells (see our guides: iron deficiency anemia and diet, macrocytic anemia and diet). In the long term, the synthesis of red blood cells becomes ineffective, causing anemia. Sunflower seeds are rich in vitamins B9, B6 and zinc. In addition, they are extremely rich in copper: copper contributes to the transport of iron. The organism can therefore easily mobilize iron to synthesize red blood cells.

–Bone system

A bone can be divided into two main constituents: minerals and proteins. Providing these two nutrients optimally helps promote bone (re)construction. Sunflower seeds are interesting because they are naturally rich in minerals (magnesium, manganese, phosphorus and zinc) which help maintain bones, and in plant proteins.

–Pregnancy and postpartum

Vitamin B9 deficiency increases the risk of fetal malformation. Daily requirements should be met with foods rich in vitamin B9, such as sunflower seeds.

–Muscles and joints

The muscle contraction mechanism requires sufficient protein and mineral intake. Food is therefore a reflex to restore contraction disorders. Sunflower seeds are vectors of proteins and minerals (magnesium and potassium). They are the ultimate anti-cramps (see our muscle cramps and diet guide). In addition, through copper and manganese, they contribute to the formation of connective tissue, which provides better resistance to joints, tendons and ligaments.

–Hormonal system

Few nutrients directly influence the functioning of hormones. Officially, iodine, vitamin B6, vitamin B5, zinc and selenium are the only micronutrients that contribute to the metabolism of certain hormones. Except for iodine and vitamin B5, sunflower seeds provide them all. Selenium and zinc respectively influence the metabolism of thyroid hormones (see our hypothyroidism and diet guide) and testosterone, and vitamin B6 regulates the activity of hormones (especially sex hormones).

–Oral system

A decrease in the mineralization of dental tissues often cause dental hypersensitivity. Magnesium and phosphorus are two minerals that make up the mineral phase of teeth. Sunflower seeds are rich in magnesium and phosphorus, they help protect teeth.

Precautions for use

• Although sunflower seed allergies are extremely rare, a few cases have been reported.
• In case of diverticulosis, sunflower seeds are strongly not recommended.
• Allergen: traces of gluten and soy.

Before consuming or adding any “super food” to your diet or taking food supplements, do not hesitate to ask you doctor or a professional for advice.

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I hope you enjoyed this list of the uses and nutritional benefits of sunflower seeds and found it useful. Comment down below what you think of this seed. Do you include it in your diet? if yes please share with us your experience.

Looking forward to reading your comments, sending you love and positive energy!!!