The flower, seeds, and seed oil may have a positive effect on inflammatory disorders as well. Selenium also plays a role in reducing inflammation, fighting infection, and boosting immunity. With the latest research, flowers essential oils additionally regarded for their fitness benefits and reduce stress and anxieties. Sunflower seeds are considered a tonic in Traditional Chinese Medicine and are typically used to aid in digestion and promote regularity. Sunflower seeds are an excellent source of vitamin E, a fat-soluble antioxidant. Available as one of the most popular and readily available snack foods, sunflower seeds are not only great to eat on the go but they also pro… Selenium has also been shown in studies to aid in DNA repair and detoxing the body of harmful, damaged cells. A study found that consuming sunflower seeds and other seeds five times or more each week resulted in lower levels of inflammation, which also lowered risk factors for several chronic diseases. (5). Sunflower seeds are also used to help prevent coughing, hydrate the skin and improve the health of the lungs. Vitamin E has also been proven effective in studies at aiding in cancer prevention. 1 Let’s take a look at how this nutritious seed can benefit our health. (9). They also contain nutrients that can support your immune system and boost your energy levels. Men have higher rates of diet-related diseases than women, according to the Palo Alto Medical Foundation. & detox juicing guide. Zinc plays a vital role in the immune system, helping the body maintain and develop immune cells. All rights reserved. But the less-trendy sunflower seed has plenty of qualities worth highlighting. The kernels are sold with the hull removed for convenience. While your body does need these healthy fats, having too many omega-6 fatty acids in your diet and not enough omega-3 fatty acids can contribute to inflammation and health problems like heart disease. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Sunflowers (Helianthus annus) are native to the southwest and have been used as food, medicine, and for ornamental purposes for generations.Sunflower seed oil is rich in linoleic acid, and has been used topically … In addition to fiber, magnesium has been associated with a reduced risk of developing type 2 diabetes in some studies. Sunflower seed health benefits cannot be disputed, but they should be enjoyed in moderation with other healthy fruits, vegetables, grains, and seeds for a well-balanced nutritional profile. You will want to preserve their nutrients and keep them from spoiling by storing them in your refrigerator in an airtight container. One such seed to have caught our attention for being a rich source of vitamin E is sunflower seeds. While the seed itself is encased in a black and white striped shell, sunflower seeds are white and have a tender texture. It’s important to keep servings to a quarter cup at a time. However, sunflower seeds are also the highest in protein and important micronutrients like copper, vitamin E and vitamin B6. Sunflower Seeds Health Benefits 1. are clickable links to these studies. When choosing your seeds, look for those that are uniform in color without any major yellow spots and find seeds that are firm, plump and not broken. Delicious, nutty, and crunchy sunflower seeds are widely considered as healthful foods. They can also be added to salads, bars, breakfast bowls and desserts to give dishes a crunchy and satisfying twist. In particular, studies show that the nutrients and compounds found in sunflower seeds could reduce the risk of heart disease, fight against cancer, improve thyroid function and keep blood sugar steady. Sunflower seeds provide a high amount of magnesium, an essential mineral that the standard Western diet is often lacking. Here are a few ways you can incorporate them into meals: American Journal of Epidemiology: "Nut and Seed Consumption and Inflammatory Markers in the Multi-Ethnic Study of Atherosclerosis", Antioxid Redox Signal: "The Role of Selenium in Inflammation and Immunity: From Molecular Mechanisms to Therapeutic Opportunities", Circulation: "Consumption of Plant Seeds and Cardiovascular Health: Epidemiologic and Clinical Trial Evidence", Nutrients: "A Review of Dietary Selenium Intake and Selenium Status in Europe and the Middle East”, Mol Med: "Zinc in Human Health: Effect of Zinc on Immune Cells", US Department of Agriculture: "Seeds, sunflower seed kernels, toasted, without salt", US Department of Agriculture: "Sunflower seeds", US Department of Agriculture: “Sunflower seeds, plain, salted”. (16) This is because fiber helps slow the absorption of sugar in the bloodstream, preventing spikes and crashes in blood sugar levels and decreasing the chance of developing diabetes or insulin resistance. Here are a few tasty and nutritious ways to add sunflower seeds into your diet with these sunflower seeds recipes: Sunflower seeds come from, of course, sunflowers. Besides, the benefits of sunflower oil for skin can also relieve, soothe and help heal skin irritation and inflammation. (7), Sunflower seeds also contain selenium, an antioxidant important for cancer prevention. Spice them up for a satisfying snack or add them to everything from veggie burgers to desserts and salads to take advantage of the unique health benefits of sunflower seeds. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Sunflower seeds are the edible fruit of the sunflower plant and are a popular addition to both meals and snacks. You get the nutrients and health benefits, without the harmful added ingredients. Studies show that the nutrients found in sunflower seeds have chemo-preventive compounds that block cancer development by shutting off tumor growth. Overall, sunflower seed oil has so many awesome benefits … However, if you eat too many sunflower seeds, you may encounter … (20, 21, 22) Opting for raw, unsalted sunflower seeds, keeping your intake in moderation and pairing them with a good variety of low-sodium foods can prevent these health problems and keep your sodium intake under control. Keeping them this way can help them stay fresh for several months without altering their taste. The yellow flowers produce small, edible seeds that are gray or greenly colored and are found naturally in dark green, gray or black shells called “husks.”, According to the National Sunflower Association, sunflowers are actually native to North America, and some evidence shows that Native Americans may have been harvesting sunflowers as far back as 3000 B.C. Wondering how to harvest sunflower seeds? Sunflower seeds contain two nutrients that promote cardiovascular health – vitamin E and folate. The seeds are pressed to extract their oil or dehulled and roasted or consumed as a popular snack. Perhaps most well-known as the salty snack of choice found in nearly every baseball player’s pocket, the benefits of sunflower seeds extend way beyond their irresistible flavor and satisfyingly crunchy texture. In fact, research shows that sustaining high levels of inflammation could be linked to an increased risk of heart disease, stroke, cancer, diabetes, and neurodegenerative disorders like Alzheimer’s and Parkinson’s. Sunflower seed contain most of vitamins and minerals which give a bunch of benefits for health. Sunflower seeds are high in protein and rich in healthy fats, as well as antioxidants that can lower your risk of developing serious conditions. This means half of the yellow petals should have dropped before you start picking out the mature seeds. For example, because the hulls of the flaxseed and sunflower seed can be very tough to digest, it’s recommended to opt for ground flaxseed over whole and to remove the shell of the sunflower seed before eating. Sunflower oil is useful as an effective emollient; this will help keep the skin moist. There are some differences in the ways that they are typically consumed, however. There are 160 calories in 1 cup of raw sunflower seeds (kernel). Eliminating Acne How Long Does Coronavirus Live On Surfaces? C ertain seeds, like chia and flax, tend to hog the nutritional spotlight. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. The sunflower in its own right is a beautiful decorative plant, but what many fail to stop and appreciative is the benefits its Sunflower Seeds can have on us. Perhaps the best aspect of sunflower seeds is their versatility as a food source. Furthermore, studies link sunflower seeds to multiple other health benefits. It wasn’t until the late 1800s that they were brought back to North America, where they became popular for their oil, seeds and as a beautiful addition to your garden. Salted sunflower seeds can be high in sodium, which can contribute to high blood pressure and other issues like bone loss and kidney problems. Additionally, magnesium helps with blood clotting and bone calcification and is thought to reduce chronic migraine headaches, constipation, chronic fatigue, and even symptoms associated with mood disorders like depression and anxiety. Sunflower seeds can: However, keep in mind that the shells are often coated in salt — about 70 mg per 1 oz of sunflower seeds. Fortunately, the powerful nutrients in sunflower seeds can help prevent the unstable blood sugar levels that many people experience due to diets too high in sugar, refined grains, sweetened beverages and processed foods. Fiber is the indigestible part of a carbohydrate. The three varieties all vary slightly in terms of nutritional value but are very similar in terms of health benefits and uses. You can also try harvesting sunflower seeds from mature sunflowers. Sunflower seeds are also high in omega-6 fatty acids. A 1/4-cup serving of sunflower seed kernels consists of 7 g of protein, meeting 14 … Are sunflower seeds healthy? One study published in the journal ISRN Nutrition, for instance, showed that eating 30 grams of sunflower seeds each day led to reductions in total cholesterol, bad LDL cholesterol and triglycerides. Our team aims to be not only thorough with its research, but also objective and unbiased. (4), One of the most impressive sunflower seeds health benefits is the impressive content of antioxidants, which can help fight off disease-causing free radicals and prevent oxidative damage to cells. Sunflower seed oil has anti-inflammatory properties that help lower skin redness and roughness. In addition to the nutrients listed above, sunflower seeds also contain some calcium and vitamin C. Sunflower seeds, flaxseeds and chia seeds are three of the most popular varieties of edible seeds. The fatty acids in the sunflower seeds create collagen and elastin, have antibacterial effects, helping the skin stay smooth, and bright. However eating too much meat — such as beef and mutton — can increase your intake of unhealthy hydrogenated fat and cholesterol. (6) The antioxidants found in sunflower seeds are utilized for DNA repair and work to slow the growth of mutated cancer cells. Fortunately, sunflower seeds can be safely consumed by most people, and allergic reactions are rare. Animal models have shown that sunflower seeds are able to keep coats and skin healthy and free from signs of damage even with age, and researchers believe that the same sunflower seeds benefits for hair and skin may also apply to humans. The sunflower seed is considered the fruit of the sunflower, consisting of edible kernels surrounded by a black shell. They are commonly ground into sunflower seed butter, which has become an increasingly popular alternative to other nut butters over the past decade, since sunflower seeds tend to be much less likely to cause an allergic reaction that other nuts like peanuts or almonds. Although there are relatively few calories in sunflower seeds, each serving packs in a serious punch of micronutrients like vitamin E, thiamine, manganese and copper. (24). The kernels are sold sold raw, roasted (most popular for … (12, 13), Pantothetic acid, another nutrient found in sunflower seeds, plays an important part in synthesizing fat, regulating hormones and maintaining healthy brain function.