Health Benefits of Sunflower Seeds

Amazing Benefits Of Sunflower Seeds (Surajmukhi Ke Beej) For Skin, Hair And Health

Did you know that munching on some sunflower seeds, also known as ‘surajmukhi ke beej‘ in Hindi can offer incredible health benefits? Sunflower seeds are actually considered good for health because of its nutritional value. Find out how here.

These sweet and nutty sunflower seeds are increasingly gaining popularity as snacks as they are so filling. Their mild nutty taste makes them a filling as well as nutritious food. These seeds are highly nutritious comprising of calories, essential fatty acids, vitamins and minerals.
Sunflower seeds are obtained from the big round center of the sunflower which turns throughout the day to follow the course of the sun. This bright yellow center of the sunflower produces grayish green or black seeds encased in tear-dropped shaped grey or black shells often having black and white stripes. They are generally three types of sunflower seeds namely linoleic, highly oleic and NuSun. These have been categorized on the basis of their levels of monounsaturated, saturated and polyunsaturated fats.

 

Now let’s check out the health benefits of sunflower seeds:

Sunflower Seeds: Health Benefits

1. Cardiovascular Health:

Sunflower seeds are a great source of vitamin C, which helps in preventing cardiovascular disease. Being an antioxidant, vitamin E prevents free radicals from oxidizing cholesterol. On oxidation, cholesterol sticks to the blood vessel walls and causes atherosclerosis, leading to blocked arteries, heart attack or stroke. A quarter cup of sunflower seeds provides over ninety percent of the daily value of vitamin E.

2. Lowers Cholesterol:

Sunflowers seeds have been ranked at the top of the nuts and seeds list for their high content of phytosterols or cholesterol lowering compounds. These seeds are loaded with monounsaturated and polyunsaturated fats, which are good fats that lower bad cholesterol. Besides, they are rich in fiber that contributes to lowering cholesterol in some people.

3. Supports Digestion:

Due to their high content of dietary fiber, raw seeds of sunflower can aid in digesting food and even cure constipation.

4. Prevents Cancer:

Sunflower seeds have a high content of vitamin E, selenium and copper which have antioxidant properties. As per research, these antioxidants prevent cellular damage that often leads to cancer. These nutrients prevent cancer by reducing and suppressing cellular damage from oxidants and protecting tissue from oxidant free radical damage. Sunflower seeds cam reduce the risk of certain types of cancer due to their high phytosterol content. They also contain a compound called lignans, which also protects against certain types of cancer. These naturally occurring compounds can inhibit the growth of cancer cells, thus preventing colon, prostate and breast cancer.

5. Bone Health:

Sunflower seeds are rich in magnesium which is also necessary for strong bones besides calcium. Most of the magnesium in the body is present in our bones and helps lend bones their physical structure while the rest is located on the surface of the bones where it is stored for the body to be used according to requirement. These seeds also contain copper which is vital for the function of enzymes involved in cross linking collagen and elastin, thus providing strength and flexibility in bones and joints. Vitamin E is effective in reducing arthritis symptoms due to its anti-inflammatory properties.

6. Beneficial for the Nerves:

Magnesium in sunflower seeds keeps our nerves relaxed by preventing calcium from rushing into the nerve cells and activating them, thereby relaxing our blood vessels and muscles too. Too little magnesium results in too much calcium gaining entrance to the nerve cells, causing it to send too many messages and leading to too much contraction.

7. Mental Health:

Sunflower seeds have a positive effect on your mood by lessening the chances of depression. They contain tryptophan, an essential amino acid that helps produce serotonin, an important neurotransmitter. When serotonin is released in our bodies, it relieves tension, calms the brain and promotes relaxation. Choline, a compound found in sunflower seeds helps in improving memory and cognitive function. Magnesium helps diminish the frequency of migraine attacks, lowers blood pressure and prevents heart attack, soreness and fatigue. Sunflower seeds also have high amounts of potassium which helps to counterbalance the effect of sodium in your blood and lowers blood pressure, thus reducing the risk of developing hypertension.

8. Anti-inflammatory Properties:

Vitamin E in sunflower seeds is the body’s primary fat soluble antioxidant. This vitamin travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules like cell membranes, brain cells and cholesterol. Thus, vitamin E exhibits significant anti-inflammatory effects, resulting in the reduction of diseases caused by free radicals and inflammation such as asthma, osteoarthritis and rheumatoid arthritis.

9. Source of Antioxidants:

Sunflower seeds are rich in antioxidants such as selenium and vitamin E. These antioxidants prevent or limit oxidative damage to your cells, thus protecting you from chronic diseases such as cardiovascular disease, diabetes and cancer.

 

Sunflower: Skin Benefits:

Adequate nutrition is a pre requisite for healthy skin. As stated earlier, sunflower seeds are rich in vitamin E which protects your skin from oxidative (cell) damage and supports healthy skin growth. Some of its skin benefits are as follows.

10. Skin Protection and Maintenance:

Sunflower seeds also contain copper which is vital for maintaining a healthy skin. Copper is utilized by our body to produce melanin, the pigment which is responsible for giving your skin its color. The minute particles of this protein pigment protect your skin from damage by ultraviolet radiation.

11. Anti-ageing Benefits:

Sunflower seeds contain certain nutrients which contribute to the health and vitality of the skin. Vitamin E is one of those which help in preventing the skin from free radical damage as well as sun damage. It also prevents scarring and appearance of wrinkles. The seeds also contain beta-carotene which makes your skin less sensitive to the sun. The various other antioxidants in sunflower seeds protect your skin from environmental damage, thus preventing signs of ageing.

12. Combats Acne and Other Skin Problems:

Sunflower seed oil is a good source of essential fatty acids such as linoleic, oleic, palmitic and steraric acids which encourage the formation of collagen and elastin, thus making your skin soft and smooth. The fatty acids have anti-bacterial properties which protect your skin from bacteria, thus lowering the occurrence of acne. According to research, sunflower seed oil may help protect the skin of infants born prematurely by reducing the risks of skin infection and disease. It is also believed that sunflower oil can soothe dermatitis and eczema.

13. Great Moisturizer:

Sunflower seed oil acts as a great moisturizer, helping your skin to retain most of that moisture and providing a strong barrier. Its moisturizing qualities can be attributed to the presence of linoleic acid.

 

Sunflower: Hair Benefits:

Sunflower seeds contain vital vitamins and minerals which are needed for healthy hair such as protein, selenium, vitamin E and B vitamins.

14. Stimulates Hair Growth:

Zinc contained in sunflower seed promotes hair growth. However, excess consumption of zinc can lead to hair loss. Vitamin E also stimulates hair growth by increasing blood circulation to the scalp. It should also be consumed in moderation as too much of it can cause hair loss.

15. Prevents Hair Loss:

Sunflower seeds also contain vitamin B6 (pyridoxine) which is not only crucial for the absorption of zinc but also has some hair loss preventing properties. These properties can be attributed to the ability of vitamin B6 to boost oxygen supply to the scalp. They are also best dietary sources of copper which is involved in melanin formation. This pigment is responsible for imparting color to your hair.

16. Moisturizes your Hair:

Sunflower seed oil is an inexpensive natural moisturizer for hair. It contains omega 6 fatty acids which help prevent thinning hair.

 

Sunflower Seeds: Nutritional Value:

Sunflower seeds are a nutrient rich food comprising of vitamins E and B and minerals like selenium, magnesium, iron, phosphorus, calcium and zinc as well as protein and heart healthy fats. Its nutritional profile is explained below.

See the table below for in depth analysis of nutrients:

Principle	Nutrient Value	Percentage of RDA
Energy	584 Kcal	29%
Carbohydrates	20 g	15%
Protein	20.78 g	37%
Total Fat	51.46 g	172%
Cholesterol	0 mg	0%
Dietary Fiber	8.6 g	23%
Vitamins
Folates	227 µg	57%
Niacin	8.335 mg	52%
Pantothenic acid	1.130 mg	22%
Pyridoxine	1.345 mg	103%
Riboflavin	0.355 mg	27%
Thiamin	1.480 mg	123%
Vitamin A	50 IU	1.6%
Vitamin C	1.4	2%
Vitamin E	35.17 mg	234%
Electrolytes
Sodium	9 mg	1%
Potassium	645 mg	14%
Minerals
Calcium	78 mg	8%
Copper	1.800 mg	200%
Iron	5.25 mg	63%
Magnesium	325 mg	81%
Manganese	1.950 mg	85%
Phosphorus	660 mg	94%
Selenium	53 µg	96%
Zinc	5.00 mg	45%
Phyto-nutrients
Carotene-ß	30 µg	—
Crypto-xanthin-ß	0 µg	—
Lutein-zeaxanthin	0 µg	—

Vitamin E: Sunflower seeds are one of the best sources of vitamin E. An ounce of sunflower seeds contain 10 mg of vitamin E which is 35% of a person’s recommended daily requirement. This nutrient helps in blood circulation and formation of red blood cells (RBCs).

·         Vitamin B1: Sunflower seeds are also a good source of vitamin B1 or thiamine. An ounce of hulled sunflower seeds provides 0.4 milligrams of this nutrient. The recommended daily requirement of vitamin B1 is 1.2 milligrams and 1.1 milligrams for men and women respectively.

·         Calories and Fat: Sunflower seeds are rich in heart healthy fat with nearly 80% of their calories coming from fat. They mostly contain polyunsaturated and monounsaturated fats which provide about 160 calories per ounce serving.

·         Protein and Fiber: Sunflower seeds are also high in protein. A 3.5 ounce serving of these seeds contain 22.78 grams of protein. They are also a good source of fiber providing about 10.5 grams per 3.5 ounce serving.

·         Copper: Sunflower seeds are beneficial for your hair and skin due to their copper content. An ounce of sunflower seeds provides 512 micrograms of copper which is more than 50% of the recommended requirement of 900 micrograms.

·         Potassium: Sunflower seeds are also a good source of potassium with a quarter cup serving providing 226 milligrams of this mineral.

·         Zinc: They are also a good source of zinc. Proper intake of this mineral is important for male fertility. A quarter cup serving of sunflower seeds contains 1.75 milligrams of zinc. The recommended daily requirement is 11 mg for men.

So start finding ways to include sunflower seeds in your daily diet regimen. Aside from eating seeds in raw form, you can also mix an ounce of the seeds in your cold or hot beverage or sprinkle them over salads and other food servings Stay healthy, stay happy!!

Health Benefits of Pumpkin Seeds

If you're in the mood for a chewy snack that doubles as a phenomenal health food, look no further than pumpkin seeds.

With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants, which can give your health an added boost.

Because these are high-fiber seeds, they’re able to boost your fiber intake, helping you reach the ideal amount of 50 grams per 1,000 calories consumed.

Best of all, because pumpkin seeds are highly portable and require no refrigeration, they make an excellent snack to keep with you whenever you're on the go, or they can be used as a quick anytime snack at home, too.

Health Benefits of Pumpkin Seeds

1.  Heart Healthy Magnesium

One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.

Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral.

2.  Zinc for Immune Support

Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.

Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.

3.  Plant-Based Omega-3 Fats

Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3s (alpha-linolenic acid or ALA). We all need ALA, however, ALA has to be converted by your body into the far more essential omega-3 fats EPA and DHA -- by an enzyme in which the vast majority of us have impaired by high insulin levels. So, while pumpkin seeds are an excellent source of ALA, I believe it is essential to get some of your omega-3 fats from animal sources, such as krill oil, as well.

4.  Prostate Health

Pumpkin seeds have long been valued as an important natural food for men's health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds may be particularly beneficial in supporting prostate health.

5.  Anti-Diabetic Effects

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.

6.  Benefits for Postmenopausal Women

Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good "HDL" cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.

7.  Heart and Liver Health

Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.

8.  Tryptophan for Restful Sleep

Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the "sleep hormone." Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night's sleep.

9.  Anti-Inflammatory Benefits

Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.

What's the Best Way to Consume Pumpkin Seeds?

In order to preserve the healthy fats present in the seeds, pumpkin seeds should be eaten raw. If you choose to purchase seeds from a bulk bin, make sure they smell fresh – not musty, spoiled or stale, which could indicate rancidity or the presence of fungal mycotoxins. Organic pumpkin seeds are preferred, as they will not be contaminated with pesticides or other harmful chemicals.

However, most nuts and seeds have anti-nutrients like phytic acid that can make all the previously discussed important nutrients less bioavailable when you consume them. So if you plan on consuming seeds or nuts on a regular basis, it would be wise to soak or sprout them. To make them more palatable, you can then dehydrate them in your oven, or better yet and more cost effectively in a dehydrator. There are many dehydrators on the market, but Excalibur is generally considered the best. I have used one for over 20 years.

If you prefer to eat the seeds roasted, do so yourself so you can control the roasting temperature and time. Raw pumpkin seeds can be roasted on a low heat setting in your oven (no more than 170 degrees F or 75 degrees Celsius), sprinkled with Himalayan or other natural salt, for about 15-20 minutes.