Sunflower seeds can be a snack as they contain healthy fats and minerals. We invite you to know about the benefits of sunflower seeds and why you should include them in your diet.
In Mexico, the consumption of sunflower seeds is very popular. However, due to its benefits, its use has gained popularity all over the world.
Where do sunflower seeds come from?
Sunflower seeds are the fruit of the sunflower, or known scientifically as Helianthus annuus, plant native to America. Today, however, it is planted in various parts of the world, including India, China, Romania, and the United States.
These seeds are obtained from the large heads of sunflower flowers, which can be up to 12 inches in diameter. In fact, it is estimated that a single cup can hold up to two thousand seeds.
Sunflower seeds are also used to produce oil, the fourth most consumed in the world.
What are the benefits of sunflower seeds?
Some of the main benefits of sunflower seeds are:
Reduce inflammation
According to a survey of more than 6,000 adults who consume at least sunflower seeds have 32% lower levels of C-reactive protein five times a week, compared to people who do not consume these seeds.
If you know that C-reactive protein is an inflammatory marker, which is linked to an increased risk of heart disease and type 2 diabetes.
Prevent heart disease
Another great benefit of sunflower seeds is the prevention of heart disease. This is because these seeds contain magnesium, a mineral that has been shown in several studies to lower blood pressure.
in addition sunflower seeds can lower blood pressure, They also provide linoleic acid, which helps relax blood vessels and, consequently, lowers cholesterol.
Likewise, a review of 13 studies found that people consume more Linoleic acid has a 15% lower risk of heart attacks and a 21% lower risk of dying from heart disease.
Also, a small study in 50 adults showed that sunflower seed extract can lower cholesterol, weight and body fat.
They keep the skin and bones healthy
These seeds contain omega-6 fatty acids, which are essential for healthy skin. These fatty acids help prevent skin conditions such as dermatitis and aging.
In addition, sunflower seeds are a rich source of zinc and a mineral that, together with magnesium, calcium and phosphorus, contribute to healthy bones.
They regulate glucose
Some research suggests that consume 30 grams of sunflower seeds once a day, along with a healthy diet, can reduce fasting glucose by 10% in six months.
This hypoglycemic effect may be due to the fact that these seeds contain chlorogenic acid, a compound that can reduce the rate at which the stomach processes carbohydrates and thereby slow the release of glucose.
While several studies have shown that one of the benefits of sunflower seeds is the regulation of glucose in the blood, the scientific community believes that further research is needed to support this fact.
What is the nutritional contribution of sunflower seeds?
30 grams of peeled sunflower seeds provide:
| Calories | 165 kcal |
| Protein | 5.48 g |
| Fat | 14.1 g |
| Carbohydrates | 6.82 g |
| Fiber | 3.15 g |
| Vitamin E. | 7.4 g |
| Niacin | 2 mg |
| American football | 19.8 mg |
| Magnesium | 36.6 mg |
| Zinc | 1.5 mg |
How many sunflower seeds can you eat per day?
The recommendation is to consume ¼ cup of sunflower seeds per day because while they are very nutritious, they also provide calories.
What happens if a lot of sunflower seeds are eaten?
Sunflower seeds are generally safe for most people. However, there are people who may be allergic to it; in that case they should avoid their consumption.
On the other hand, it is important to mention that eating a lot of sunflower seeds can lead to weight gain as 30 grams provides 165 calories. For this reason, it is advisable to consume them in moderation and as part of a healthy diet.
As you can see in this text, the benefits of sunflower seeds are many. For this reason, it is worth including these foods in the diet to provide variety to the diet when eating as a snack or adding baked goods, grains or fruits.
With information from Medical News Today, HealthLine Y WebMd.