Sunflower Seed Nutrition Facts and Health Benefits

The seeds of the sunflowers are from the Helianthus annuus plant. Many people prefer to eat the kernels of the seeds, rather than the whole seeds. There is a hull on the outside of the kernels that can be hard to digest.

Sunflower seeds are a good source of vitamins, minerals and better-for-you fats. They ‘re great additions to salads and other simple dishes since they ‘re available year-round.

The Sunflower Seed Nutrition Facts are in the class.

The following nutrition information is provided by the USDA.

  • The calories are 207.
  • 19g is fat.
  • The amount of sodium is 1mg.
  • 7g of sugars.
  • 3 is the amount of fiber.
  • The amount ofProtein is 5.

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One-fourth of a cup of seeds contains 207 calories and 7 grams of fat. Roughly half of the carbs come from fiber and the rest from starch.

Since there is little to no sugar in the seeds, they are considered to be a low-glycemic food. There is an estimated glycemic load for a single serving of sunflower seed kernels.

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The calories in the seeds come from fat. In a single cup serving, you ‘ll get 19 grams of fat. Most of it is better-for-you fat. There are 6g and 3 monounsaturated fat. There are 2 grams of saturated fat in a serving.

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A 1/2 cup serving of sunflower seeds contains almost 6 grams ofProtein.

Vitamins and Minerals is a class.

The seeds are rich in vitamins and minerals.

They are an excellent source of vitamins E and K. The daily value is set by the FDA. They are a good source of thiamin and other vitamins in smaller quantities.

Some of the minerals in the seeds include copper, magnesium, and phosphorous, as well as smaller amounts of zinc, iron, and potassium.

Health Benefits /p >

The health benefits of sunflower seeds come from their high levels of fiber and vitamins E and E.

The class supports healthy Digestion.

Foods with fiber help you digest food. The indigestible part of aCarbohydrate is Fiber. It helps regulatebowels by controlling food ingestion, digestion, absorption, and metabolism. Some fibers can be fermentable and provide a good environment for your large intestines.

If you eat the whole seed, you can get more fiber as the hull is almost entirely fiber.

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The fiber from the sunflowers may make your stools easier to use. This could be a health benefit for some people. It has been shown that increasing your intake of fiber can increase stool frequencies. According to one study, it does n’t necessarily improve stool consistency, decrease laxative use, or ease painful defecation.

Aids healthy weight maintenance is a class.

Fiber aids satiety. People who eat high fiber diet tend to have healthier weights. Epidemiological and clinical studies have shown that the intake of fiber is related to the health of the body.

It may reduce the risk of disease.

People who eat a high-fiber diet have a lower risk of heart disease, diabetes, and certain cancers. A high-fiber diet has been shown to reduce the risk of cardiovascular disease.

A higher-fiber diet is associated with a decreased risk of colon cancer. People who consume the highest amount of fiber have a lower risk of colon cancer.

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An important fat-soluble vitamins that aids in normal nerve function and maintains proper functioning of the immune system. It is known that Vitamin E has anti-aging properties.

Free radicals damage the cells of the body. Environmental toxins, such as cigarette smoke, contribute to free radicals in the body.

According to experts, you should get the vitamins from food sources. Fruits, vegetables, and seeds are good for your health.

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According to the American Academy of Allergy Asthma & Immunology, there are reports of allergic reactions to a variety of seeds. Experts have noted that different types of seeds can cause cross-reactions. If you have an allergy to poppy seeds, you may also experience a reaction to sunflower seeds.

If you have a seed allergy, speak to your healthcare provider for advice.

Adverse Effects is a class of text.

If you eat a lot of them, you may experience adverse effects. The outer shell can be hard to digest. fecal impaction can be caused by eating too many hulls. If not chewed properly, the sharp hull can puncture or attach to the linings of the GI tract.

There are reports of children eating too many sunflower seed shells. In some cases, this may cause a rectal seed bezoar and require medical treatment. It can require hospitalization to remove the obstruction and restore normal bowel function. If you want to avoid this risk, stick to snacking on just sunflower seed kernels.

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Non-oilseed is what most of the seeds in the store are called. These seeds are black and white striped and are packaged to be eaten as a snack or included in other foods.

It ‘s a good idea to read the package label and check the contents. Some packages use the word “ seed ” even though they are only selling the kernels. The hull has been mechanically removed.

Whole seeds can be roasted or seasoned. Salt can change the nutrition of the kernels or seeds. A 1-ounce serving of salted seeds can contain up to 45mg of added sodium, and some brands can contain up to 186. You will consume more fat with each serving if the seeds are roasted in oil.

The class is called When It ‘s Best.

Whole sunflower seeds have a long shelf life and can be found all year long in most markets.

Storage and Food Safety is a class.

Because of their high fat content, sunflower kernels are prone to rancidity if not properly stored. It ‘s best to keep them in the refrigerator for up to three months. You can keep them in the freezer.

When buying whole seeds. Some may have been on the store shelf for a while. If frozen, the seeds can be good up to four months past that date and up to a year past that date.

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You can eat the seeds yourself for a snack. Measure out the seeds instead of reaching into a bag or bowl to control portions. It is more or less the equivalent of a single dry ounce if you keep your portion to no more than a quarter cup.

Cut your portion in half if you plan on serving fruit with seeds. If you add your seeds to your salad or side dish, you can keep your portion at about 1 percent. Adding seeds to dishes adds texture and heart-healthy fat. Roast them or include them raw.

The roasted seeds should be placed on a baking sheet and placed in an oven. If you prefer, add a small amount of seasoning and olive oil. They will start to brown in a few minutes.

The seeds can be ground and used to dust meat and fish. You can add seeds to your yogurt, cottage cheese, or low-fat smoothie. They can be added to muffins, breads, pancake mix, and desserts.

If you have a peanut allergy, makesun butter is a good spread alternative. The seeds are used to make oil.

Category: Flower

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