Sweet, delicious and nutty sunflower seeds are loved as delicious snacks by humans and birds alike. The seeds are mainly employed in the extraction of edible oil all over the world. They, however, are also used as food and are rich source of essential fatty acids, minerals and vitamins.

Sunflower plant is a tall, erect, herbaceous annual plant belonging to the family of Asteraceae of the genus Helianthus. Its botanical name is Helianthus annuus. It is native to Middle American region from where it spread as an important commercial crop all over the world by the European explorers. At present Russian Union, China, The USA, and Argentina are the leading producers of sunflower crop.
Sunflower flourishes well in well-drained moist limey soil. The plant prefers good sunlight. Domesticated varieties bear single large flower head at the top. Unlike its domestic cultivar type, wild sunflower exhibits several branches with each branch ending with their own individual flower head. The flower head in sunflower plant consists of two types of flowers. While its perimeter consists of sterile yellow colour large petals (ray flowers), the central disk is made of numerous small fertile flowers arranged in concentric whorls, which subsequently convert to achenes (seeds).
Sunflower seeds are about 6 mm to 10 mm in length and feature conical shape with smooth surface. Their outer coat (hull) is black in colour with grey-white edible kernel inside. Each sunflower head may cantain several hundreds of edible oil seeds.

Health benefits

Delicious, nutty, and crunchy sunflower seeds are widely considered healthful foods. They are high in energy, 100 g seeds consists of 584 calories. Nonetheless, they are incredible sources of many health benefiting nutrients, minerals, antioxidants and vitamins.

Much of their calories come from fatty acids. The seeds are especially rich in poly-unsaturated fatty acid linooleic acid, which comprise more 50% fatty acids in them. They are also good in mono-unsaturated oleic acid that helps lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help to prevent coronary artery disease and stroke by favouring healthy lipid profile.

Like other nuts, they are also very good source of proteins with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily-recommended values).

In addition, the sunflower seeds contain many health benefiting poly-phenol compounds such as chlorgenic acid, quinic acid, and caffeic acids. These are natural anti-oxidants which help remove harmful oxidant molecules from the body. Further, chlorgenic acid help reduce blood sugar levels by reducing breakdown of glycogen in the liver.

They are indeed very rich source of vitamin E; contain about 35.17 g per100 g (about 234% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

Sunflower kernels amongst are one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.

Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227 mcg of folic acid, which is about 37% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in expectant mothers during peri-conception period, it may prevent neural tube defects in the baby.

Niacin and pyridoxine are other B-complex vitamins found abundantly in sunflower seeds. About 8.35 mg or 52% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin help reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sunflower kernels a day provides much of the recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

Improves Digestion: Sunflower seeds have got a great deal of dietary fibre. In case your body is lacking of fibre, you might experience a host of health conditions like constipation, piles, haemorrhoids, colon cancer and many more. Serious digestive problems may even increase toxicity within your intestines. The recommended quantity of fibre is about 30 grams per day for the adult. However, it’s been noted in surveys that many people fail to consume even 15 grams each day. By including sunflower seeds in your daily diet, you can certainly get a rich supply of the dietary fibre and lower the possibility of digestion-related problems.

Prevents Cancer: Sunflower seeds have a high content of vitamin E, selenium as well as copper that have antioxidant properties. As per research, these types of antioxidants prevent cellular damage that usually results in cancer. These types of nutrition prevent cancer by reduction of as well as suppressing cellular damage from oxidants as well as safeguarding tissue from oxidant free radical damage. Sunflower seeds can prevent certain kinds of cancer because of their high phytosterol content. Additionally they include a compound known as lignans, that also safeguards against certain kinds of cancer. These naturally occurring compounds can easily prevent the development of cancer cells, therefore avoiding colon, prostate as well as breast cancer.

Lowers Cholesterol: Sunflowers seeds have been rated towards the top of the nuts and seeds list for their high content of phytosterols or cholesterol lowering compounds. These seeds consist of monounsaturated as well as polyunsaturated fats that are good fats which lower bad cholesterol. Besides, they’re fibre rich that includes to lowering cholesterol in certain people.

Improves Brain Health: It has been verified in many studies that sunflower seeds can in fact have got a calming effect on your brain as well as help uplift your mood. This property of sunflower seeds is a result of the high content of tryptophan present within the seeds. When you’ve got foods that contains tryptophan, it effectively boosts your brain’s fabrication of serotonin, that is a neurotransmitter. Serotonin also efficiently decreases tension, thereby making a relaxed feeling. The choline content in these seeds performs a crucial role in memory as well as vision functions.

Sunflower seeds have got higher quantities of betaine, that efficiently safeguards against cardiovascular diseases like high blood pressure. Moreover the existence of arginine in these seeds is additionally responsible for a healthy heart. The lignans keeps blood cholesterol at appropriate levels, thus avoiding heart attacks as well as atherosclerosis.

Helps Combat Osteoporosis, Bone Loss, and Muscle Cramps: Sunflower seeds offer a high amount of essential trace mineral magnesium, that most Americans are in fact lacking in because of consuming a poor “standard American diet” low in fresh, nutritious foods. Magnesium plays many important roles within your body: it will help to balance the calcium/potassium ratio within cells, is vital to overall cardiovascular health and it helps with healthy blood pressure.

It is partly accountable for keeping the skeletal structure healthy and helps to avoid conditions associated with loss in bone mineral density like osteoporosis. In addition it aids in blood clotting in addition to bone calcification. Magnesium can also help to cut back long-term migraine headaches, bowel problems, long-term fatigue, and also signs and symptoms related to mood disorders like depression and anxiety.

Sunflower seeds really are a rich source of B Vitamins, such as Vitamin B5, which is also referred to as pantothenic acid. Like the other types of B-vitamins, Vitamin B5 plays a crucial role in energy metabolism, since it behaves as a coenzyme involved in energy-producing chemical reactions within your body.

Pantothenic acid also plays an essential part in synthesizing fat, managing hormones, and maintaining healthy brain function. While a serious deficiency in Vitamin B5 is not very common, mild insufficiencies consist of symptoms just like fatigue, muscle cramps, and plantar fasciitis that is a common, painful injury in the shin and feet which are often present in athletes.

Nervous Health: Sunflower seeds are recognized to calm nerves as well as ease stress and migraine. Magnesium in sunflower seeds counterbalance calcium, therefore regulating nerve as well as muscle tone. It helps prevent calcium from rushing in the nerve cell as well as activating it. This can help to keep the nerve relaxed. An insufficiency in magnesium leads to the nerve cells to become overactive, sending too many messages as well as causing extreme contraction.

Anti-inflammatory Properties: Vitamin E in sunflower seeds is the body’s primary fat soluble antioxidant. This vitamin travels through the entire body neutralizing free-radicals that will otherwise damage fat-containing structures as well as molecules just like cell membranes, brain cells as well as cholesterol. Therefore, vitamin E exhibits significant anti-inflammatory effects, resulting in the decrease in diseases brought on by free radicals as well as inflammation like asthma, osteoarthritis and rheumatoid arthritis.

Supports Thyroid Function Through Selenium: Sadly, the United States National Library of Medicine and National Institutes of Health now estimates which around 27 million Americans suffer from thyroid disease, with women as well as older people being much more vulnerable. One of the main reasons for thyroid disorders, which includes hypothyroidism and hyperthyroidism, is really a deficiency in the mineral selenium, that sunflower seeds are luckily an excellent source of.

The thyroid gland is liable for regulating body’s temperature, heartrate, the creation of protein, and managing the rate of your metabolism, just to name a few functions; as a result a thyroid disorder can show up in many different symptoms (weight gain, fatigue, abnormal body temperatures, etc.) and could be difficult to properly diagnose with no blood or urine test.

One of the keys to controlling thyroid disorders naturally- without the use of pharmaceutical drugs- would be to include more selenium and iodine in your daily diet, among other beneficial changes that may be made.

Helpful During Pregnancy: Sunflower seeds are rich in folate content, also referred to as folic acid, that is a kind of vitamin B. Folate is excellent for pregnancy, since it works well for the creation of new cells within the body, therefore promoting the replication of DNA and RNA, that is very substantial for the growth and development of the fetus. It really works in collaboration with vitamin B-12 to form haemoglobin in the red blood cells. By having enough folate within your body, additionally you lower the likelihood of heart ailments.

Mental Health: Sunflower seeds have got a positive effect on your mood by reducing the likelihood of depressive disorders. They consist of tryptophan, an important amino acid that can help create serotonin, an essential neurotransmitter. Whenever serotonin is released within our bodies, it reduces tension, calms the brain as well as encourages relaxation. Choline, a compound present in sunflower seeds works well for improving memory as well as cognitive function. Magnesium helps minimize the frequency of migraine attacks, reduces blood pressure and helps prevent heart attack, soreness and fatigue. Sunflower seeds also provide high amounts of potassium which will help to counterbalance the effect of sodium within your blood and lowers blood pressure, therefore decreasing the chance of developing hypertension.

Prevents cellular damage: Sunflower seeds are usually full of vitamin E, that is a important element of your day-to-day nutritional needs. These types of seeds are wonderful anti-oxidants which stop the considerable spread of free radicals in the human body. These free radicals may result in a number of cellular damage and diseases. Rich, natural sources of vitamin E usually are rare, but sunflower seeds are abundant with this vitamin, which helps with the proper functioning of the circulatory system. Vitamin E likewise helps the blood to clot easily when you have exterior wounds, therefore helping speed up the recovery process. Sunflower seeds also aid to reduce the chance of cardiac diseases as well as diabetes. The selenium present in sunflower seeds fixes cellular damage as well as removes multiplication of cancerous cells.

Promotes Cardiovascular Health: Sunflower seeds include two nutrients which encourage cardiovascular health – vitamin E and folate. A quarter cup serving of sunflower seeds consists of over 60% of the daily value of vitamin E. This particular essential vitamin works essential antioxidant function as well as well-balanced levels of vitamin E have been associated with a lower overall decreased chance of earlier death from cardiovascular disease. [1] Vitamin E assists neutralize free-radicals to safeguard brain health and cell membranes towards redness and swelling. Make no mistake in regards to the advantages of vitamin E, it’s been associated with defence against more than one serious health risks.

Additionally, folate is shown to encourage cardiovascular health from birth to old age. It metabolizes homocysteine, an indication of cardiovascular problems, into methionine, an important amino acid. Folate and essential fatty acids naturally exist in sunflower seeds and also have been related to cardiovascular health.

Increases Energy Levels: Most athletes enjoy consuming sunflower seeds, since these seeds provide higher quantities of protein as well as carbohydrates. These types of seeds aid the liver’s discharge of glycogen into the bloodstream. Glycogen is a form of sugar; thereby offering an additional boost of quick energy.

Sunflower Seeds for Blood Pressure: Researchers have shown in laboratory studies which sunflower seeds seem to release a compound upon digestion that has the possibility to lessen blood pressure level and may work as a natural method to help in reducing high blood pressure levels.