Sunflower Seeds

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Sunflower Seeds are popular in trail mix, multi-grain bread and nutrition bars, as well as for snacking straight from the bag. They are technically the fruits of the sunflower plant (Helianthus annuus). They’re rich in healthy fats, beneficial plant compounds and several vitamins and minerals. These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.


Sunflower Seeds Nutrition Values

Sunflower seeds 1 ounce (30 grams or 1/4 cup) of shelled sunflower seeds contain: Calories 163 Total fat, which includes: 14 grams • Saturated fat 1.5 grams • Polyunsaturated fat 9.2 grams • Monounsaturated fat 2.7 grams.

Fiber3gVitamin E37% of the RDI
Niacin10% of the RDIVitamin B611% of the RDI
Folate17% of the RDIPantothenic acid20% of the RDI
Iron6% of the RDIMagnesium9% of the RDI
Zinc10% of the RDICopper26% of the RDI
Manganese30% of the RDISelenium32% of the RDI

These seeds are especially high in vitamin E and selenium which functions as antioxidants. These seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids.


Sunflower Seeds Health Benefits

Sunflower seeds It helps lower blood pressure, cholesterol and blood sugar as they contain vitamin E, magnesium, protein, linoleic fatty acids and several plant compounds. increased blood levels of the inflammatory marker C-reactive protein is linked to an increased risk of heart disease and type 2 diabetes. A study that people who consume sunflower seeds and other seeds like Chia Seeds and Cucumber seeds at least five times a week had 32% lower levels of C-reactive protein compared to people who ate no seeds. A compound in these seeds blocks an enzyme that causes blood vessels to constrict. This helps your blood vessels relax, lowering your blood pressure. The magnesium in this seeds helps reduce blood pressure levels as well.



Sunflower Seeds contain nutrients and plant compounds that help reduce your risk of inflammation, heart disease and type 2 diabetes. Shelled seeds can be eaten by the handful or added to any number of foods, such as trail mix, salads and baked goods. It make for a nutty, crunchy snack and a tasty addition to countless dishes.

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