Top Reasons Why You Should Consume More Sunflower Seeds

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Sunflowers are one of the most beautiful flowers.  They are bright colored and found in various hues.  Sunflower seeds are one of the best snacks which you can have.  The reason we say this is explained below.

Food Value of Sunflower Seeds

Sunflower seeds are a great source of healthy fats which are monounsaturated and polyunsaturated fats.  The amount of healthy monounsaturated fat is impressive 18 grams per 100 grams and polyunsaturated fat is around 23 grams / 100 grams.  Sunflower seeds are also great source of protein since they contain around 20 grams of protein.  They also contain almost all kinds of Vitamin B variations such as Thiamine, Niacin and Riboflavin, Vitamin C and great amount of Vitamin E.

In terms of minerals Sunflower contain around 8 minerals among which Calcium, Iron and Magnesium are in higher quantity.

Dietary Fiber in Sunflower Seeds

Although Sunflower seeds do not contain as much fiber as Sesame seeds or Chia Seeds still it contains around 9 grams of fiber / 100 grams in weight which is really good.  One of the rule of thumb for eating is to consume around 10 grams of fiber / 1000 calories of food we eat.  Sunflower seeds can easily help you meet that due to its high density of fiber and proteins.

Health Benefits of Sunflower Seeds

Sunflower seeds contain Vitamin E which help in getting rid of free radicals since Vitamin E is an great antioxidant.  Even colon cancer risk is reduced when you take Sunflower seeds since they are great source of Vitamin E.  Vitamin E provides relief in asthma, osteoarthritis, and rheumatoid arthritis.

Magnesium in the seeds help relaxing the muscles and reducing the chances of heart disease, high blood pressure and other cardiac problems.  If you suffer from cramps of migraines magnesium in the sunflower seeds can help you.

Since these seeds are good source of fiber, it can help you meet the fiber needs which help in reducing weight, controlling high blood pressure and avoiding constipation.

How To Eat Sunflower Seeds

Sunflower seeds are mainly consumed as snacks and in many countries they are eaten while watching sports.  Here are some ways to consume these seeds collected from some websites such as

  • Roasted and salted, they can be enjoyed as a healthy snack.
  • They add crunchiness to salads.
  • Sprinkle them over fried-rice dishes or sautéed vegetables.
  • The seeds can be coated with chocolate, candied, or added in cakes, and muffins.
  • The seeds can be added to salad dressings, casseroles or baked goods.
  • In Germany and other Central European regions, the flour made from the seeds is used in making dark bread, sonnenblumenbrot (sunflower bread).
  • Sunflower seed butter, sold as SunButter, is a suitable alternative in peanut allergics.
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