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Have you ever snacked on sunflower seeds? These tiny powerhouses are not only delicious but also packed with essential nutrients that benefit health in numerous ways. In this article, we’ll explore sunflower seeds, their nutritional value, and benefits.

What are sunflower seeds?

Sunflower seeds come from the sunflower plant, scientifically known as Helianthus annuus. These seeds have a hard, black, and white striped outer shell that encases a white, edible kernel. Sunflower seeds can either be purchased in their intact form or shelled.

Nutritional value of sunflower seeds

Sunflower seeds are an excellent source of healthy fats, fiber, protein, vitamins, and minerals. One ounce (28 grams) or approximately ¼ cup of sunflower seeds contains:

Calories: 163
Protein: 5.5 grams
Fat: 14.4 grams
Fiber: 2.4 grams
Vitamin E: 10.3 mg (54% of the Reference Daily Intake (RDI))
Thiamin (B1): 0.2 mg (11% of the RDI)
Vitamin B6: 0.1 mg (11% of the RDI)
Folate: 63.8 mcg (16% of the RDI)
Iron: 1.2 mg (7% of the RDI)
Magnesium: 48.9 mg (12% of the RDI)
Phosphorus: 147.1 mg (15% of the RDI)
Potassium: 151.9 mg (4% of the RDI)

Benefits of sunflower seeds

Adding sunflower seeds to your diet can provide various health benefits, including:

Reduced inflammation: Sunflower seeds are rich in anti-inflammatory compounds such as vitamin E and selenium, which can help reduce inflammation levels in the body.
Improved heart health: The high levels of healthy fats, fiber, and minerals in sunflower seeds can lower cholesterol levels, prevent plaque buildup, and reduce the risk of heart disease.
Boosted brain function: Sunflower seeds contain thiamin and vitamin B6, which are essential for healthy brain function and cognitive development.
Lowered cancer risk: Sunflower seeds contain antioxidants such as vitamin E, which can help protect cells from oxidative damage that may lead to cancer.

Sunflower seeds are a nutrient-dense food that offers various health benefits. Sprinkle them over your salads, add them to your smoothies, or enjoy them as a snack. Just be sure to opt for unsalted seeds to keep sodium levels in check.