Sunflower is one of the important oilseed crops grown throughout the world as a source of premium oil and dietary fiber that significantly contributes to human health.
Sunflowers are grown for their edible seeds, which are used in cooking and as a source of oil for cooking and industrial purposes. The sunflower seeds are also a good source of protein and other nutrients, making them an important food crop.
Sunflower meal is composed of essential amino acids, vitamin B, minerals, and has high antioxidant properties, which make it fascinating as a nutritional food for humans and a composite meal for livestock. Sunflowers are used as a rotation crop to improve soil health and reduce soil-borne diseases in other crops, such as wheat and corn.
Sunflowers provide food and habitat for a variety of wildlife, including birds, insects, and small mammals. They are particularly important for pollinators such as bees and butterflies, which help maintain healthy ecosystems.
Introduction :
Sunflower (Helianthus annuus) is an oilseed crop native to North America. It is cultivated throughout the world, and most of its products have been commercialized as culinary or livestock feed. Sunflower is considered important based on its nutritional and medicinal value.
The growth of sunflowers requires fertile soil, moderate rainfall, viable seeds, etc. Among the three leading oilseed crops, that is, soybean, rapeseed, and sunflower, in the world today, sunflower has been recognized as a major source of high-quality edible oil, which is important for culinary purposes .
Sunflower is one of the important oilseed crops grown throughout the world as a source of premium oil and dietary fiber that significantly contributes to human health. The nutritional components of sunflowers are numerous. Examples are sunflower meal, cake, etc.
The sunflower meal or cake, representing a unique by-product obtained from the extracted and processed sunflower seeds, accounts for 36% of the mass composition, with protein content ranging between 45% and 50%.
Nutrition
Sunflower seeds are high in protein and rich in healthy fats, as well as antioxidants that can lower your risk of developing serious conditions.
It’s also an excellent source of:
- Vitamin E
- Vitamin B1
- Vitamin B6
- Iron
- Copper
- Selenium
- Manganese
- Zinc
- Potassium
Nutrients per serving
According to the USDA, ¼ cup of dry roasted sunflower seeds without salt contains:
- Calories: 207
- Protein: 5.8 grams
- Fat: 19 grams
- Carbohydrates: 7 grams
- Fiber: 3.9 grams
Health Benefits of Sunflower Seed Kernels
Sunflower seed kernels make for a delicious, nutty snack. They are loaded with nutrients, making the health benefits of sunflower seed kernels endless.
The consumption of sunflower seeds has a number of health benefits, including lowering your risk of developing diseases like high blood pressure or heart disease. They also contain nutrients that can support your immune system and boost your energy levels.
Here are some of the health benefits of sunflower seeds:
Reduces Inflammation :
Brief inflammation is natural, but continuous inflammation puts you at risk of developing various chronic conditions.
Sunflower seeds contain compounds such as vitamin E, selenium, and phenolic acids that have anti-inflammatory properties and may help reduce inflammation in the body. Flavonoids and other compounds present in sunflower seed kernels help reduce inflammation.
Helps in Improving Heart Health :
Sunflower seeds are rich in healthy fats, including monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease.
Sunflower seed kernels are a rich source of healthy fats like polyunsaturated and monounsaturated fat. Studies have shown that these healthy fats correlate with a lower risk of cardiovascular disease, high cholesterol, and high blood pressure.
Helps in Weight Loss :
Sunflower seed kernels contain proteins and fiber that leave us feeling full for a longer time. This in turn cuts down on our food intake and the number of calories we consume.
Supports Immune System Function :
Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium.
Zinc plays a vital role in the immune system, helping the body maintain and develop immune cells. Selenium also plays a role in reducing inflammation, fighting infection, and boosting immunity.
The presence of vitamin E, zinc, and selenium in sunflower seed kernels gives your immune system a boost. Vitamin E, zinc, and selenium work double-time by increasing immunity while also reducing inflammation.
Good for Your Skin :
The oleic and linoleic acids present in sunflower seed kernels promote the development of collagen and elastin. As a result, your wounds heal faster, and you’re less likely to form scars.
Promote Healthy Blood Sugar Levels :
Adding sunflower seed kernels into your nutrient-dense, well-balanced diet is one of the best ways to maintain a healthy blood sugar level. They’re low in carbs and sugar and high in fiber, making them especially great for diabetics who need help managing their blood sugar.
Boosts Brain Function :
Sunflower seeds are a good source of vitamin E, which has been linked to improved cognitive function and a reduced risk of Alzheimer’s disease.
Vitamin B6 in sunflower seed kernels helps to improve mood, concentration, and memory. The vitamin also has the added benefit of releasing serotonin and norepinephrine into our bodies.
Helps Reduce the Risk of Cancer :
Sunflower seed kernels contain beta-sitosterol, a type of phytosterol. It helps to prevent breast cancer. Beta-sitosterol keeps tumors from growing in size and also prevents metastasis.
Full of Antioxidants :
Sunflower seed kernels are full of antioxidants that help keep your body healthy. They do this by helping to protect your cells from damage that can result in disease.
Helps Detox Your Body :
Sunflower seed kernels have a strong antibacterial activity that helps remove germs and bacteria from cells. They act as a detoxing agent by flushing toxins out of our bodies.
Rich in Minerals :
Sunflower seed kernels are a good source of important minerals like magnesium, iron, and potassium. Eating mineral-rich foods is a great way to make sure you are getting the recommended amount of nutrients in your diet.
Bone health:
Sunflower seeds are rich in minerals such as calcium, magnesium, and copper, which are important for maintaining healthy bones.
Skin health:
Sunflower seeds contain vitamin E and other antioxidants, which can help protect the skin from damage caused by free radicals and promote healthy skin.
Reduced risk of cancer:
Sunflower seeds contain antioxidants and other compounds that have been shown to help reduce the risk of certain types of cancer, including breast, lung, and colon cancer.
Overall, sunflower seeds can be a healthy addition to your diet, providing a range of nutrients that can benefit your health in a variety of ways.