sunflower seeds properties and 6 of its benefits
sunflower seeds

sunflower seeds properties and 6 of its benefits




Sunflower seeds are a unique substance that contains many nutrients. They are one of the top 10 foods rich in Vitamin E, copper, and vitamins B such as thiamine,  phosphorous, selenium, and others.

Sunflower seeds, like nuts and other seeds, are a good and healthy source of essential fatty acids. One of the fatty acids in these seeds is called linoleic linoleniclinoleic acid. In addition, they are a good source of fiber, amino acids (especially tryptophan), vitamins, phytosterols, and other materials.

Although most people believe that eating fat can lead to unwanted weight gain, this is not always the case. Consuming healthy fatty acids can lead to a healthy diet, healthy heart and blood vessels, and maintaining body weight in constant proportions.

Consuming these fats can also reduce the level of inflammation in the body. Healthy sources of fat, such as those in sunflower seeds, are the building blocks of cell membranes and can balance hormone levels, slow the absorption of nutrients during a meal, and allow you to be full for longer.

These fats also act as carriers of fat-soluble vitamins such as vitamins vitamins vitaminsVitamins A And D.and E and K. You can have a healthier body by adding healthy sources of fats to your diet.

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Sunflower seeds are obtained from sunflower flowers. The yellow flowers produce small edible seeds that are gray or green.

According to the National Sunflower Institute, sunflower plants are native to North America. There is evidence that Native Americans were farming Sunflowers since 3000 BC. However, this flower was first discovered in Europe and then was taken to other parts such as Russia.

These seeds are an excellent source of essential nutrients like vitamin E, also known as gamma-tocopherol. Vitamin E is a powerful antioxidant and is found in most nuts and seeds, but sunflower seeds are one of the best natural sources of antioxidants and can help fight free radicals.

Sunflower seeds are known as a cardiovascular health enhancer thanks to their ability to lower bad cholesterol and prevent high blood pressure.

This substance has other positive effects in preventing cancer, reducing headaches and muscle cramps, improving detoxification, and maintaining healthy skin.


A quarter of a serving of sunflower seeds can provide the following nutrients:



The high content of vitamin E in these seeds (80% of the daily requirement of this vitamin is provided by a quarter of a serving of sunflower seeds) helps reduce inflammation in the body and prevents various diseases.

Vitamin E, also known as gamma-tocopherol, is a powerful antioxidant found in nuts and seeds such as sunflower seeds. Researchers now know that higher levels of inflammation are associated with an increased risk of heart disease and can increase the risk of stroke, cancer, diabetes, and even disorders like Alzheimer’s and Parkinson’s.

Frequent consumption of sunflower seeds can keep cholesterol levels in balance, lower blood pressure and prevent heart disease. They are rich in antioxidants and anti-inflammatory compounds that reduce oxidative stress and reduce the presence of free radicals in the body. According to a study published in the Journal of Agricultural and Food Chemistry, the benefits of phytosterols in seeds and nuts are greatest in sunflower seeds.

Phytosterols are responsible for keeping the unhealthy cholesterol level in the body balanced, and this can be the best prevention of cardiovascular disease.

Vitamin E is a type of fat-soluble vitamin. This means that it must be eaten with fat to be absorbed by the body. This increases the benefits of sunflower seeds for vitamin E absorption. Vitamin E antioxidants are found in cholesterol particles and can prevent free radical damage.

Read also: Food that strengthens heart health and helps to lose weight


Studies show that sunflower seeds are beneficial for preventing cancer. The plethora of antioxidants, minerals, and other vitamins found in them helps reduce oxidative stress and prevent cancer.

Studies show that the nutrients in sunflower seeds contain chemopreventive compounds that neutralize the early stages of cancer growth and development and inhibit the growth of tumors. The antioxidants in them are used to repair DNA and can slow the growth of cancer cells.

This makes consuming them the best way to prevent the appearance of lines and reduce the risk of their recurrence. Gamma-tocopherol (vitamin E) will also be effective in helping to prevent cancer. Studies show that vitamin E protects men from prostate cancer.

A new study from the University of Texas shows that it can help reduce the risk of developing lung cancer. Sunflower seeds also contain selenium. It is an important antioxidant for breast cancer prevention.

Studies on selenium show that it aids in DNA repair and is useful in detoxifying harmful substances. Selenium helps the body stop the growth and reproduction of cancer cells and stops the growth of tumors.


Unfortunately, the US National Library and the National Institutes of Health now estimate that nearly 27 million Americans have thyroid disease, while women and the elderly are most at risk.

One of the main causes of thyroid disorders, including hypothyroidism and hyperthyroidism, is a deficiency of the mineral selenium, of which sunflower seeds are a good source of. The thyroid gland is responsible for regulating body temperature, heart rate, protein production, and controlling the body’s metabolism.

Therefore, a thyroid disorder is manifested by various symptoms (weight gain, fatigue, abnormal body temperature, etc.) and it can be difficult to diagnose without a blood and urine test. Key to controlling thyroid disorders without medication; Consume selenium and iodine in the diet.


Sunflower seeds provide high amounts of minerals like magnesium, which most people are deficient in. Magnesium plays an important role in the body.

It helps balance the calcium/potassium ratio within cells and is essential for the overall health of the cardiovascular system and helps maintain healthy blood pressure.

This substance maintains the health of the skeleton and helps prevent conditions associated with loss of bone mineral density. Magnesium helps reduce chronic migraines, constipation, chronic fatigue, and even mood-related symptoms such as depression and anxiety.

sunflower seeds are a rich source of B vitamins such as Vitamin B5. Like other B vitamins, vitamin B5 plays an important role in energy metabolism because it acts as a coenzyme in energy-producing chemical reactions in the body.

Pantothenic acid plays an important role in fat synthesis, hormone regulation, and maintaining brain health and function. Although severe vitamin B5 deficiency is not very common, mild deficiency also includes symptoms such as fatigue, muscle cramps, and plantar fasciitis.


A diet rich in nuts and seeds can reduce blood sugar spikes and help balance blood sugar levels. This reduces the risk of developing metabolic syndrome, including diabetes or insulin resistance. We know that for people who follow a diet rich in grains and nuts, compounds in grains help fight diseases caused by uncontrolled blood sugar.

Uncontrolled blood sugar levels and insulin resistance lead to more inflammation, weight gain, and even autoimmune responses. Fortunately, the powerful nutrients in sunflower seeds help stop high and low blood sugar levels.

Many people experience high or low blood sugar due to diets high in sugar, refined grains, sugary drinks, and processed foods. For example, studies show that magnesium has a protective effect against the development of type 2 diabetes.


Studies show that Vitamin E is beneficial for keeping the skin fresh, healthy, young, and strong. Sunflower seeds contain vitamin E and essential fatty acids that help moisturize the skin and prevent sun-related damage.

Animal studies show that sunflower seeds and flaxseeds can improve skin health and protect skin from signs of damage even as you age. Researchers believe that such an effect is also present in humans.

sunflower seeds - sunflower seeds


The good news is that  sunflower seeds can easily be added to a variety of meals. You can use the following simple methods:

  • Add seeds to homemade burgers, meatballs, and more.
  • You can add the seeds to your salad or use butter in homemade sauces.
  • Try adding sunflower seeds to tuna or salmon salad. These ingredients give a good texture and good taste to your salad.
  • Add sunflower butter to oatmeal for breakfast. You can take a tablespoon of it in your healthy smoothie.
  • Add the seeds to home-cooked ingredients like muffins, bread, and more.
  • Use sunflower seeds instead of chia seeds or flax seeds in recipes, or use sunflower seeds instead of nuts.
  • Use sunflower seeds as healthy snacks.



Broccoli salad is rich in fiber and vitamin C. This salad is not difficult to prepare and can be prepared quickly. Try this salad today and enjoy its unique taste.

Total time: 5 minutes

Serves: 2 to 4 people


  • handful of broccoli
  • ½ cup sunflower seeds
  • Half a cup of raisins
  • Half a cup of chopped green onion
  • Three-Quarters of the Veggie Scale
  • Two tablespoons of vinegar

Combine all ingredients in a large bowl and refrigerate slightly before serving.


Grain Free Granola Without Grain

This recipe can be a good snack for you.


  • Pecan  (a type of nut)
  • One serving of dried and sliced ​​apples
  • Raisin
  • One serving of raw sunflower seeds
  • Half a cup of chopped raw almonds
  • A little clove, cinnamon, and nutmeg

Mix all ingredients in a bowl and serve. You can add sunflower seeds to pumpkin bread or add butter to it in different ways.


Fortunately, concerns or allergies related to sunflower seeds are not very common. Sunflower seeds are not high in oxalates, purines, or other substances such as aflatoxins. These substances may cause allergic reactions, metabolic damage, or unwanted drug interactions.

The thing to keep in mind when eating these seeds is that they are omega-6 polyunsaturated fats and as mentioned above, they should be balanced with omega-3 fatty acids.

Include other sources of fat in your diet, such as coconut, fish, walnuts, and flaxseeds