You must be familiar with the dietary advice to eat fruits and vegetables to keep your health in check. Likewise, consuming seeds, such as sunflower seeds can be an effective way to promote your overall health. These seeds are not only delicious but a powerhouse of nutrients, including vitamins, minerals, and essential fatty acids. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed the benefits of consuming sunflower seeds for optimal health.
Benefits Of Sunflower Seeds
Rich Source of Nutrients
Sunflower seeds are particularly high in vitamin E, an antioxidant that helps protect cells from damage caused by free radicals. Also, sunflower seeds are a good source of magnesium, selenium, copper, and zinc, all of which play vital roles in various bodily functions.
According to BMC Chemistry, sunflower seeds are rich in nutrients, minerals, antioxidants, and vitamins. Also, these seeds have anti-inflammatory, anti-microbial, antidiabetic, antihypertensive, and wound-healing properties.
Heart Health Benefits
One of the amazing benefits of sunflower seeds is that it helps promote heart health. “The fats found in these seeds are heart-healthy, including monounsaturated and polyunsaturated fats. Consuming these healthy fats can help lower levels of Low Density Lipoprotein (LDL) i.e bad cholesterol while increasing levels of good cholesterol, thus reducing the risk of heart disease and stroke”, said Dr Singhwal.
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Supports Weight Management
Dr Singhwal added, “Despite their small size, sunflower seeds are filling due to their high fibre content. Fibre helps keep you feeling full for longer periods, reducing overall calorie intake and promoting weight management.” Including sunflower seeds as a snack or adding them to meals can help curb cravings and prevent overeating.
Boosts Immunity
Sunflower seeds are a great source of nutrients that can help boost your immune function. They contain essential vitamins, such as vitamin E, selenium, and zinc, which play a crucial role in strengthening your immune system. These nutrients are known to improve the body's ability to fight off infections and diseases. Therefore, adding sunflower seeds into your diet can help keep your immune system strong and resilient.
Promotes Skin Health
“The vitamin E content in sunflower seeds makes them beneficial for skin health. Vitamin E is known for its antioxidant properties, which help protect skin cells from damage caused by free radicals and environmental stressors”, said Dr Singhwal. Regular consumption of sunflower seeds may contribute to healthier, more radiant-looking skin.
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Supports Bone Health
Sunflower seeds are a great source of essential minerals that are crucial for maintaining healthy bones. Magnesium, copper, and phosphorus are some of the key minerals present in sunflower seeds, which help in maintaining bone density and strength, ultimately reducing the risk of fractures and osteoporosis. As you age, adding sunflower seeds into your diet can help maintain good bone health.
Versatile and Easy to Incorporate
Sunflower seeds are incredibly versatile and can be enjoyed in various ways, making it easy to include them in your daily diet. You can sprinkle them over salads, yoghurt, or oatmeal to add crunch and flavour. You can also blend them into smoothies for an extra nutritional boost. Alternatively, you can enjoy them on their own as a convenient and satisfying snack.
How to Consume Sunflower Seeds
Here are some ways to add sunflower seeds into your diet, as listed by the expert:
- Add them to homemade granola or trail mix for a nutritious snack
- Use them as a topping for soups, salads, and stir-fries
- Blend them into smoothies or sprinkle them over smoothie bowls
- Incorporate them into baked goods, such as bread, muffins, and cookies
- Enjoy them roasted and seasoned with your favourite herbs and spices
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your dietician before making any changes to your diet, especially if you are dealing with any health issues.]