Sunflower seeds are sourced from flowers of the plant. These seeds are endowed with numerous health benefits. For instance, you get to lower risks of cardiac disorders as well as hypertension. Nutrients these seeds have also enhance energies as well as strengthen your immune cells. Healthy lipids or fats present in these seeds can lower your blood cholesterol level. But how to eat sunflower seeds? It is a wise thing to know more.
Dietitians advice you to take 4 to 14 milligrams (mg) of vitamin E each day. Low intake of this essential vitamin can cause nerve conditions. Thankfully, there are a few types of foods rich in this vitamin; these are sunflower seeds, peanuts, etc.
Sunflower seeds
Sunflower seeds are known to have benefits that help with normal functioning of your body. One of the key benefits is its high vitamin E value; this helps decrease inflammation of tissues. This helps in the prevention of a few autoimmune ailments. These seeds are also high on unsaturated fats – i.e., both monounsaturated and polyunsaturated lipids. These fats help reduce the quantum of cholesterol in your blood.
Presence of vitamin B can keep you in high energy for most part of the day. Ready availability of nutrients such as selenium and zinc enable your system to stand protected from bacterial and viral infections. As per dietary estimates, each ounce of sunflower seeds (roasted without adding salt) has 7.5 milligrams (mg) of vitamin E, 1.5 mg of zinc and 5.5 grams of proteins.
Sunflower seeds have a copious amount of phosphorus and folate; these are beneficial for maternal wellbeing as well as fetal growth. In case of men, these seeds help build muscles. Salt content in these seeds in low; so, they get packed with some salts added to them. This practice may outweigh many of its natural benefits.
How much sunflower seeds to eat daily?
As per reputed dietary agencies like the USDA i.e., US Departments of Agriculture – sunflower seeds are known to have high levels of calories. In a serving of ¼th of a standard cup of these seeds, > 200 calories, 7 grams of carbohydrates, ~ 19 grams of fats, ~ 4 grams of fibre and ~ 6 grams of proteins can be obtained.
You can either eat the seeds removing their shells or have them along with shell. But eating seeds (off their shells) can consume a lot of time to crack them open, and to split them out. You are advised to maintain each serving at ¼th of a cup and not-more. Eating the seeds with shells can slow-down the intake of calories; this is mainly because the time it takes to separate shells from seeds.
In packs sold in stores, sunflower seeds are roasted and also salted. Nearly 65 milligrams (mg) of sodium per ounce of seeds get added in each pack. Those who are going slow on their salt consumption are advised to buy unsalted sunflower seeds. Unsalted packs help with effective portion-controls and aid in moderating the intake of salts.
How are you supposed to eat sunflower seeds?
Snacking on a handful of these seeds is a common practice. You may also sprinkle them on a salad – as topping – and have it. You may also add them to a tuna or chicken salad. It is not uncommon to grind it down into a paste or a flour. You can use this paste as coating for fish or meat. Some people also blend these seeds to batter and make cookies out of such flour.
Topping these seeds onto oatmeal or cereal is another way to eat then. A few prefer to sprinkle sunflower seeds into stir-fry or pasta. You can also use sunflower oil or butter made off sunflower to reap its health benefits. You can talk to a dietitian to know how much sunflower seeds to eat daily.
Disclaimer
Information provided here are only of supplementary nature. Information shared here does not substitute a qualified doctor’s advice. This website is not suggesting intake of this drug as safe or appropriate. Hence it is advised to talk to your doctor before consuming this med or any other drug
Education: Doctor of Physical Therapy (DPT) from New York University. Experience: 5 years of experience writing for physiotherapy and sports medicine blogs, providing expert insights on injury prevention and rehabilitation.