Sunflower seeds contain valuable proteins, saturated and unsaturated fatty acids, vitamins, especially groups B and E, as well as a multitude of essential minerals, including magnesium, iron, phosphorus, and zinc.
Nutritional Value
On average, 100 g of sunflower seeds contain approximately 584 calories, 20 g of protein, 51 g of fat, and 20 g of carbohydrates.
The glycemic index of these seeds is low, making them suitable for keto diets in moderate amounts.
Benefits of Sunflower Seeds
Cholesterol Reduction. Sunflower seeds contain phytosterols – substances that help lower cholesterol levels in the blood.
Skin Health Support. Vitamin E and other antioxidants in sunflower seeds help maintain healthy skin, protecting it from damage.
Inflammation Reduction. Unsaturated fats and antioxidants in sunflower seeds can help reduce inflammation in the body.
Support for the Nervous System. Magnesium and B vitamins found in sunflower seeds support the health of the nervous system and improve mood.
Bone Support. Calcium, magnesium, and phosphorus in sunflower seeds contribute to bone health and help prevent osteoporosis.
Stress Reduction. Magnesium in sunflower seeds helps reduce stress and anxiety levels.
Improved Sleep. Magnesium also contributes to better sleep quality.
Heart Health Support. Unsaturated fats and antioxidants in sunflower seeds help maintain the health of the cardiovascular system.
Brain Function Enhancement. B vitamins and magnesium improve cognitive functions and memory.
Eye Health. Sunflower seeds contain vitamin A and carotenoids that support eye health and prevent macular degeneration.
Immune System Support. Selenium and zinc in sunflower seeds strengthen the immune system.
Myths about Sunflower Seeds
Sunflower Seeds Cause Appendicitis. There is no scientific evidence to support the theory that consuming sunflower seeds can lead to appendicitis if their husks enter the appendix and block it.
Appendicitis is more commonly caused by infection or inflammation, not foreign bodies like sunflower seed husks.
However, if you are still concerned, simply eat shelled sunflower seeds.
Sunflower Seeds Should Not Be Eaten with Diabetes. On the contrary, they contain beneficial fats and proteins that help stabilize blood sugar levels. Therefore, they can be helpful for people with diabetes.
Healthy fats, such as omega-6, and proteins slow down the absorption of carbohydrates, preventing sharp spikes in glucose levels.
Additionally, sunflower seeds are rich in magnesium, which also plays a role in blood sugar regulation.
Sunflower Seeds Are Harmful to Teeth. Sunflower seeds can be harmful to teeth only if cracked with teeth, which can damage enamel and even cause cracks or chips in teeth.
However, if you eat shelled sunflower seeds or carefully shell them by hand, there will be no harm to teeth. Sunflower seeds themselves do not contain substances that could negatively affect tooth enamel.
Sunflower Seeds Cause Allergies. Allergy to sunflower seeds is very rare.
Sunflower Seeds Are Harmful to the Liver. Sunflower seeds contain many beneficial vitamins and minerals, such as vitamin E, selenium, and magnesium, which promote liver health.
Sunflower Seeds Should Not Be Eaten with Heart Conditions. Sunflower seeds contain unsaturated fats that are beneficial for the cardiovascular system.
These fats help lower “bad” cholesterol (LDL) levels and increase “good” cholesterol (HDL) levels.
Magnesium, found in sunflower seeds, is also important for heart health, as it helps regulate blood pressure and improve heart muscle function.
Therefore, sunflower seeds can be a useful part of a diet to maintain heart health.
Sunflower Seeds Cause Constipation. In moderate amounts, sunflower seeds do not cause constipation. On the contrary, they contain fiber, which helps maintain normal bowel function and prevent constipation.
Fiber promotes the movement of food through the digestive tract and helps maintain intestinal health.
Interesting Facts about Sunflower Seeds
Milk, Coffee, and Cheese. In some cultures, sunflower seeds are used to make milk, coffee substitutes, and even sunflower cheese.
Sunflower milk has a pleasant, nutty flavor and can be used in cooking just like regular milk.
Sunflower coffee is a beverage made from roasted and ground sunflower seeds. It has a rich, slightly nutty flavor and can be prepared in various ways, including brewing like regular coffee or preparing in a coffee machine.
Sunflower cheese is made by soaking, grinding, and fermenting sunflower seeds with spices and other ingredients for flavor.
Anti-Stress. The mechanical process of shelling sunflower seeds can act as stress-relief therapy, similar to chewing gum or stress balls.
This is because the shelling process requires concentration and repetitive movements, helping distract from stressful thoughts and calm down.
High Tryptophan Content. Sunflower seeds contain tryptophan, an amino acid that helps improve mood and sleep by increasing serotonin levels in the brain.
Serotonin improves mood, reduces anxiety, and promotes good sleep. Additionally, serotonin is a precursor to melatonin, a hormone that regulates the sleep cycle.
Therefore, consuming sunflower seeds can contribute to improving sleep quality and overall mental well-being.
Food for Astronauts. Due to their nutritional properties and compactness, sunflower seeds are included in the diet of astronauts on the International Space Station.
Seed Maturity. Sunflowers are one of the few plants whose seeds continue to mature even after they are harvested.
Ancient Origin. Sunflowers were domesticated in North America by indigenous peoples over 4,000 years ago and were used as a source of food, oil, and dyes.
Europeans became familiar with sunflowers after the discovery of America, and since then, they have spread worldwide, becoming an important agricultural crop.
