Sunflower Seeds: Types, Benefits, and Nutritional Values

What if I told you there is a secret ingredient that acts like a one-man army for your immune system, helps prevent chronic diseases, and covers nutritional deficiencies? The powerful ingredient is sunflower seeds. They are rich in vitamins, minerals, and essential nutrients. They help reduce inflammation in the body and may prevent several chronic illnesses.

In the past, our ancestors used them in snacks, salads, and even ate them raw. But today, they’re among the most neglected foods in our diet.

In this blog, we will discuss the types, benefits, and side effects of sunflower seeds. Let’s start to explore. 

Sunflower seeds 

Sunflower seeds are the fruit of the sunflower plant “Helianthus annuus”. They are harvested from the flower head. A single sunflower head contains almost 2000 seeds. They are classified into two types: one for oil and the other for edible. 

Types of Sunflower Seeds

Oil-Type Seeds:

They contain three types of sunflower seeds, including linoleic, high oleic, and sunflower oil seeds. 

Edible-Type Seeds:

This class contains large-headed edible seeds (Mammoth Grey Stripe), smaller, harder-shelled seeds produced to extract oil (black oil seeds), and those chosen to produce a particular growth habit or floral color.

Black Sunflower Seeds:

The Black Peredovik seeds are medium-sized, pitch black, and in fact contain more kernel than your regular sunflower seeds. It was a specially bred oilseed sunflower. Its husk is so tender that even little birds can open them. 

Even the U.S. Fish and Wildlife Service refers to it as the Number 1 bird food. The fact that so much is oil is a savior to birds in the winter. 

Striped (liner) Sunflower Seeds:

Striped sunflower seeds, also called shelled or hulled sunflower seeds, are kernels with the hard outer hull removed. They can be picked raw or roasted, plain or salted.

Interesting Fact: Do you know, the people say sunflower seeds, but in botany, it is a cypsela (a fruit, not just a seed)?

Nutritional Values of Sunflower Seeds

Sunflower seeds are nutritionally dense. Here’s what you get per 100 g (3.5 oz) of dry seeds:

Energy: 584 kcal (2,445 kJ)

Macronutrients:

• Carbohydrates: 20 g
• Sugars: 2.62 g
• Dietary Fiber: 8.6 g
• Fat: 51.46 g
• Saturated Fat: 4.455 g
• Protein: 20.78 g
• Water: 4.7 g

Vitamins:

• Vitamin B Complex
• Vitamin E (high content)

Minerals:

• Potassium
• Magnesium
• Manganese
• Phosphorus
• Iron
• Zinc
• Copper
• Selenium

Benefits of Sunflower Seeds

Sunflower seeds offer multiple health benefits. They help reduce inflammation in the body and can lower blood pressure, cholesterol, and blood sugar levels.

Heart Health

Sunflower seeds are good for cardiovascular health. They help reduce bad cholesterol and may prevent heart attacks and strokes.

Anti-Inflammatory Effects

Sunflower seeds help reduce inflammation by lowering C-reactive protein. They are rich in vitamin E and flavonoids, which can prevent chronic illnesses such as heart disease and diabetes.

Immune System 

The vitamins and minerals help strengthen your immune system. Zinc and selenium play a key role in supporting immune defenses.

Blood Sugar Management

Sunflower seeds are a smart dietary choice for managing blood sugar. They can be especially beneficial for people with type 2 diabetes.

Other Health Benefits of Sunflower Seeds

• It contain plenty of protein and healthy fats that boost your energy levels.
• The fiber, protein, and healthy fats help you feel full, reduce cravings, and prevent weight gain.
• Vitamin E and other antioxidants protect your skin from damage and inflammation, helping reduce signs of aging.
• Selenium supports proper thyroid function.
• Vitamin B6 and magnesium improve neurotransmitter function and serotonin production, which helps improve mood and sleep quality.

Sunflower seeds price in Pakistan

The price of sunflower seeds in Pakistan varies depending on the type of seeds, quantity, and supplier location. Edible and oil seeds have different prices, and the cost can also vary from one city or area to another.

Side effects of Sunflower seeds

Overdose and side effects include :

• Digestive issues such as bloating, constipation, and diarrhea
• Allergic symptoms such as swelling of the mouth, lips, and face
• An overdose can cause weight gain
• It can cause high blood pressure due to the presence of sodium 
• Unshelled sunflowers can damage your enamel 
• It contains minerals, so an overdose can cause kidney stones 

Dosage of Sunflower seeds

A small handful and ¼ cup of shelled sunflower seeds is recommended as an average dose for an adult. Almost 20 to 30 grams per day is enough for per day. An overdose can cause side effects. 

Let’s calculate your daily requirement of sunflower seeds with the best nutritionist in Pakistan at Marham. 

Best Time and Way to Consume Sunflower Seeds

The ideal time to eat sunflower seeds is during the daytime, as they help boost metabolism and energy levels. How you consume them depends on your goals and preferences. Some people like to have them as snacks, others eat them raw, and some add them to their meals.

For Energy and Digestion

Consume sunflower seeds in the mid-morning or early afternoon. This helps improve digestion and keeps your energy levels steady.

For Weight Management

Sunflower seeds make a great mid-afternoon snack. They help control hunger and reduce cravings, making them useful for weight management.

For Hormone Balance

Doctors often recommend eating sunflower seeds along with sesame seeds during the luteal phase of the menstrual cycle. This combination helps support hormone balance.

Conculsion 

Tiny sunflower seeds are the powerhouse, especially for people with busy lifestyles. They offer many nutritional benefits and help you manage your overall health. These seeds reduce inflammation in the body, which is one of the main causes of chronic illnesses. They also help regulate hormones and blood sugar levels. Regular consumption can bring a positive change to your health.

Marham is a medical tech platform that helps you adopt a healthier lifestyle. We can connect you with the best nutritionist in Pakistan who is aware of sunflower seeds.  If you have any medical concerns or need personalized medical advice, you can also consult with the best general physicians in Pakistan through our platform.