About Sunflower Seeds
Sunflower seeds mostly gain popularity for its use in the production of edible oils. But do you know that you can snack on these humble seeds too? From trail mixes to nutrition bars, these sweet-nutty seeds have now found their place everywhere for high nutrition profile and awesome benefits. Even more, interestingly, they may take the greatest care of everything in your body including your health, skin, and hair. Let us explore more about sunflower seeds benefits along with their side effects and uses.
Amazing Health Benefits of Sunflower Seeds
Here are some amazing benefits of sunflower seeds :
1. Improves Digestive Health
Being very high in insoluble dietary fibers, sunflower seeds may support digestion to a large extent. The raw seeds boost the functionalities of our gastrointestinal system and keep constipation away.
2. Prevents Free Radical Damage
Sunflower seeds are loaded with antioxidants like vitamin C, vitamin E, copper, selenium , etc. These antioxidants keep free radicals away and prevent blood cholesterol from oxidizing so that the blood vessels do not get blocked and we not end up suffering from ailments like atherosclerosis, blocked arteries, stroke, heart block, heart attack, etc.
3. Keeps Bad Cholesterol Away
While averting cholesterol oxidization, sunflower seeds also lower the levels of bad cholesterol in the bloodstream. They come packed with dietary fiber, phytosterols and unsaturated fats (both monounsaturated fats and polyunsaturated fats), which all together work against bad cholesterol or low-density lipoprotein (LDL).
4. Regulates Blood Pressure Levels
Intake of sunflower seeds is known to have a great impact on our blood pressure levels. It is very high in potassium and magnesium, which easily offset the drastic effects caused in our body due to spikes in sodium level. As a result, our blood pressure doesn’t go up and we can stay away from the risk of hypertension.
5. Inhibits Cancerous Growth
The antioxidant properties of sunflower seeds are excellent for decreasing cellular damage and sometimes even putting a stop to this completely. They also contain a few naturally occurring anti-carcinogenic compounds, such as phytosterols, lignans, etc., which play key roles in providing protection against breast cancer, prostate cancer, and colon cancer by inhibiting the growth of cancer cells as well as destroying them totally to avoid further growth.
6. Controls Blood Sugar Levels
The antioxidant properties of sunflower seeds are also beneficial for diabetic people. The raw seeds keep our blood sugar levels under check and help our body maintain it steadily so that we do not experience hyper- or hypoglycemia.
7. Maintains Bone Health
Sunflower seeds take great care of our bones. Thanks to their high calcium and magnesium content that is essential for maintaining the physical structure of bones, making them strong and keeping the joints healthy. It has also been discovered that the copper present in raw sunflower seeds is crucial for activating the enzymes, which increase the strength and flexibility of our bones as well as joints by cross-linking elastin and collagen (two active components of connective tissue).
8. Steer Clear of Inflammatory Diseases
The vitamin E present in sunflower seeds has amazing anti-inflammatory effects on our body. Being a fat-soluble antioxidant, it protects us from oxidative damage, which eventually keeps us safe from various inflammatory diseases like asthma, rheumatoid arthritis, osteoarthritis, etc.
9. Relaxes the Nervous System
The high magnesium density in sunflower seeds is good for our nerves too. It puts calcium off from rushing into the neurons and also triggers their normal activities. These are crucial for keeping the muscles as well as blood vessels relaxed leading to a calm and relaxed nervous system.
10. Promotes Weight Loss
Munching on sunflower seeds make your weight loss journey easy and smooth. It is quite nutritious and keeps us full for a longer period of time, which is very much required for effective weight loss.
11. Enhances Mental Health
Consumption of sunflower edible seeds is closely linked to our mental health and that too in a positive manner. They contain an essential amino acid called tryptophan, which helps us get rid of stress, tension, and anxiety by facilitating the release of a neurotransmitter named ‘serotonin’ in our body. It promotes brain relaxation, lowers depression and makes our mood better.
How to Use Sunflower Seeds
Versatile sunflower edible seeds can be eaten raw, dry-roasted, or fried in butter. They can even be added to muffins, cookies, salads, smoothies, and various cooked dishes for added flavor. The recommended daily allowance of these seeds is 42 grams and you should not consume it more than this.
Recipes of Sunflower Seeds
Here are some simple recipes to make Sunflower Seeds :
1. Top a Salad
One of the best uses for sunflower edible seeds is to toss them into a veggie salad. They add a pleasing crunch and a nutty flavor that pairs well with many kinds of vegetables. A spoonful is all you need. They also work great on potato salad or macaroni salad to give it a nice crunchy texture. Yum!
2. Beef up your Trail Mix
Adding sunflower Edible seeds to trail mix is really easy to do and gives it a filling and hearty flavor that you’ll love. Pair them with dry cereal, dried fruit, raisins and pretzels for a snack that works any time of the day. This combination is great for hiking because it’s full of energy, but it will give you a boost anytime. Take it to work or school to keep yourself going when your energy flags.
3. Maker Oil
Sunflower oil is a great thing to have on hand. You can use it to make marinades or salad dressings and it makes a nice alternative for canola or olive oil in certain recipes. You can make your own sunflower oil, but you’ll need to start with raw seeds. Use a presser or oil extractor to get the job done in no time. Now you have something yummy to cook with that you made yourself. Pretty cool, huh?
4. Add them to Muffiins
Sunflower Edible seeds are a great ingredient to boost the nutrition in your favorite muffin recipe. You can toss them in without grinding because they are small enough to eat whole. Sunflower seeds are great in zucchini, banana, carrot or oat muffins. You can use the same technique for making sweet loaf breads too.
5. Stir Them into Yogurt
You’ve probably had granola in yogurt, but sunflower seeds work just as well and give you a different flavor to enjoy. Stir them into plain Greek yogurt, along with some diced fresh fruit and honey for a tasty morning meal or hearty snack to get you through the day. You’ll never eat yogurt any other way once you try it like this.
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