Healthy Diet | Sunflower Seeds
Sunflower seeds without shell have a light brown hue.
It has a mild nutty flavor along with a tender texture. Flavors enhance once they are roasted.
Seeds are protected with a black cover having white stripes that are known as hulls. They are too hard, and might be harmful if not chewed properly.
They are appropriate for vegans and offer an excellent source of protein. They are entirely natural and free from all varieties of preservatives.
They are recommended to be consumed while observing fast.
NUTRIENTS
They have an excellent content of carbohydrates and proteins along with a negligible amount of sugar.
Electrolytes like potassium and minerals like zinc, manganese, iron, etc., are present in it. Fats results in increasing the calories obtained from consuming the seeds.
It is an excellent source of Vitamin E. Niacin, Folate, vitamin B6, etc., is present in smaller quantities.
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Nutritional values per 100 Grams
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Fruit
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Sunflower Seeds
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Calories
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583
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Glycemic Index
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39
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Quantity
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% Daily Value*
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Energy
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2439 KJ (583 kcal)
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Total Fat
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49 g
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79%
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Saturated fat
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4.3 g
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21%
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Polyunsaturated fat
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18 g
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40%
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Monounsaturated fat
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22 g
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18%
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Cholesterol
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0 mg
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0%
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Sodium
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9 mg
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34%
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Potassium
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646 mg
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19%
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Total Carbohydrate
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19 g
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7%
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Dietary fiber
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7 g
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34%
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Sugar
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2.8 g
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Protein
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22 g
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47%
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Vitamins
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Vitamin A equivalent
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49 μg
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0%
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beta-Carotene
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4.7 μg
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0%
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lutein zeaxanthin
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8.4 μg
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0%
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Thiamine (B1)
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1.41 mg
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1%
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Riboflavin (B2)
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0.34 mg
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0%
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Niacin (B3)
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7.2 mg
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6%
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Pantothenic acid (B5)
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7.3 mg
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4.2%
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Vitamin B6
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1.13 mg
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1%
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Folate (B9)
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1.53 μg
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1%
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Vitamin B12
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0 μg
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0%
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Choline
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54 mg
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15%
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Vitamin C
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1.9 mg
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0.8%
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Vitamin E
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37.8 mg
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26%
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Vitamin K
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1.1 μg
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0%
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Minerals
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Calcium
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98 mg
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52%
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Copper
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1.46 mg
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1%
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Iron
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4.3 mg
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19%
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Magnesium
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329 mg
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74%
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Manganese
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2.8 mg
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1%
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Phosphorus
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107 mg
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5%
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Potassium
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646 mg
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19%
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Selenium
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77 μg
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0.2%
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Sodium
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9 mg
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34%
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Zinc
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5.59 mg
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8%
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Other Constituents
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Water
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0.82
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Lycopene
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0
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*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Units : μg = micrograms, mg = milligrams, IU = International units
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†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database
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ALLERGIC CONTENT
It is a potent allergic food that might trigger various immune reactions that range from moderate to critical.
Seed allergy are less known to nuts and dry fruit allergies.
Those who are allergic to these seeds may show symptoms like itching, swelling, vomiting, etc.
Please consult your doctor for any allergies before consuming these.
HOW TO USE
One can consume it by itself without cooking or adding it to any other dish.
They are often added to salads or used in baked dishes.
Sunflower Seeds during Pregnancy
They are recommended to be eaten during pregnancy due to various nutrients suitable for the baby's development.
Tasty and Healthy, sunflower seeds includes lots of natural folic acid.
During pregnancy, this kind of natural foods are essential for the expecting mother's to watch her diet, it also benefits baby's growth and her own sake.
HEALTH BENEFITS
It protects against pathogens and reduces inflammation. The fiber content in it reduces bad cholesterol, thus keeping our heart healthy.
Its consumption reduces the problem of arrhythmias. The presence of oleic acid and linoleic acid keeps cardiovascular diseases away.
It provides instant energy due to thiamine. They also help to build muscle. Due to high dietary fiber content, it will keep your stomach full but also aid in reducing cravings and weight.
It will also keep all problems related to the gastrointestinal tract at bay.
The presence of selenium and vitamin E makes it ideal for boosting the immunity of our body.
It has ample antioxidants known to reduce the oxidative strain that results in lesser cell damage and a slow aging process. It is ideal for dealing with free radicals that might cause severe ailments like cancer.
Vitamin B6 not only concentration and mood but also strengthens memory.
Blood sugar levels are regulated and stabilized by consuming these seeds as they help develop insulin resistance.
They play an integral part in regulating type 2 diabetes. It also eases the Pre Menstrual symptoms.
STORAGE AND SHELF LIFE
It can easily last up to half a year if stored in a place without moisture. Make sure to store them in a canister that is airtight after the packet has been opened, or else it will lose its freshness and crunchiness.
