Sunflower Seeds Nutrition Facts

Sunflower seeds are the dark gray or green colored seeds of the flowering plant sunflower. The seeds remain enclosed in an oval shaped black shell, and their edible part is known as sunflower kernel, which can be obtained by removing the hull. These seeds usually have a firm, but tender texture and an appealing nutty flavor. These seeds can be known to be the powerpack of essential vitamins, minerals and proteins. So, let's take a look at some of the most important nutrition facts.

Nutrition Facts about Sunflower Seeds

Nutritional Information
Sunflower seeds are a rich source of proteins, carbohydrates and essential fats. Apart from these, they are loaded with several important vitamins and minerals including vitamin E, folate, vitamin C, B1, B3, B5, B6, calcium, magnesium, potassium, zinc and selenium. It has been estimated that 100gm of sunflower seeds contain about 18.7 g of carbohydrate, 22.78 g of proteins, 10.5 g dietary fiber, 1.4 mg of vitamin C, 34.5 mg of vitamin E, 300mcg folate, 2.29 mg of vitamin B1, 4.5 mg vitamin B3, 6.75 mg of vitamin B5 and 0.77 mg of vitamin B6. The same amount of seeds also contain about 5.2 g saturated fats, 9.46 g of monounsatured fats, 32.74 g of polyunsaturated fats, 116 mg calcium, 354 mg magnesium, 689 mg potassium and 5 mg zinc. 100 g of these seeds can provide approximately 570 calories.

Nutritional Value
The health benefits of these seeds can be attributed to the presence of a high level of vital nutrients. Being a rich source of vitamin E, they can protect the cardiovascular system from several diseases and disorders. Vitamin E is a powerful antioxidant that can protect the body cells and cholesterol from the oxidative damage caused by free radicals. By preventing the oxidation of cholesterol, it can help to lower the risk of diseases like atherosclerosis, heart attacks and stroke. Vitamin E also has anti-inflammatory properties, due to which it can provide relief in osteoarthritis and rheumatoid arthritis.

Like vitamin E, vitamin C is also an antioxidant that can protect the cells and tissues from the free radicals and in the process, reduce the risk for many diseases including cancer and cardiovascular diseases. One of the most interesting facts is that they contain phytosterols, which have structural similarity with cholesterol. Phytosterols compete with cholesterol for being absorbed in the small intestine, which can prove quite beneficial for reducing the level of blood cholesterol.

Apart from these, sunflower seeds contain magnesium that helps to relax the muscles and nerves of our body. The folate found in these seeds is known to facilitate the formation of DNA, RNA and hemoglobin, while the trace mineral selenium can help to detoxify the body and prevent cancer. Sunflower seeds can provide significant amount of zinc that strengthens the immune system to fight against infectious agents. They can also benefit the digestive system, as they contain dietary fiber. Lastly, they are rich in both mono and polyunsaturated fatty acids, which are renowned for being beneficial for heart health.

Many times, sunflower seeds are simply recognized as brain food, as they contain tryptophan, which assists the brain to produce more serotonin. Serotonin is the neurotransmitter that helps to calms the brain and counter the symptoms of depression and anxiety. So, sunflower seeds have numerous benefits for the human body system including the immune system, cardiovascular system, digestive system and nervous system. Considering all these facts, it can be safely concluded that these seeds are one of the most nutritious foods for promoting overall health and well-being.