Sunflower seeds and how they affect your health

Sunflower seeds are a delicious snack that is fun to eat and also are good for you. This product of the nut family is technically the fruit from the sunflower plant also known as Helianthus annuus. .Botanically speaking, however, seeds from sunflowers are a cypsela which is a "dry single-seeded fruit formed from a double ovary of which only one develops into a seed, as in the daisy family". When the shells are removed, the edible part is called the "meat", the sunflower kernel or the heart. In 2018, the global production of sunflower seeds was a staggering 52 million tons. Ukraine led with 27% and Russia was second with 25%. The United States, however, is number 10 on the list with 9%.

Sunflower seeds are a popular snack right out of the bag. They can also be found in nutritional bars, trail mix, and multi-grain bread. Sunflower kernels are rich in healthy fats, vitamins and minerals, and beneficial plant compounds, including flavonoids and phenolic acids which function as antioxidants. These seeds are especially high in selenium and E which have antioxidants that protect your body’s cells against damage from free radicals damage, which can lead to several chronic diseases. Studies indicate that these nutrients may play a significant role in reducing the risk of common health issues, including type 2 diabetes.

Sunflower seeds have a deliciously mild, nutty flavor and a firm yet tender texture. They often are roasted to enhance the flavor, but you can also buy them raw. Sunflower seeds purchased in bags in stores have high salt content that may increase blood pressure and risk of heart disease. You might want to consider the raw, unsalted versions that can be found in health food stores. There is also sunflower butter, made from the seeds which is similar to peanut butter. This is now being used as a common substitute in schools for children who have nut allergies. In addition to human consuption of the seeds and oil, sunflower seeds are also sold in small bags and used as food for wild birds.

There are two main types of sunflower crops. One type is grown for the edible seeds the other (which is the majority farmed) is grown for the sole purpose of the oil. Sunflower seeds are harvested from the large flower head of the plants, which can grow as long as 12 inches in diameter. A single sunflower head can contain as many as 2,000 seeds, Following is the nutritional value of one ounce of sunflower seeds. Keep in mind that for some reason not all companies list the total number of ingredients on the packaging, but they are in there.

Calories 163

Total fat, which includes: 14 grams

• Saturated fat 1.5 grams

• Polyunsaturated fat 9.2 grams

• Monounsaturated fat 2.7 grams

Protein 5.5 grams

Carbs 6.5 grams

Fiber 3 grams

Vitamin E 37% of the RDI

Niacin 10% of the RDI

Vitamin B6 11% of the RDI

Folate 17% of the RDI

Pantothenic acid 20% of the RDI

Iron 6% of the RDI

Magnesium 9% of the RDI

Zinc 10% of the RDI

Copper 26% of the RDI

Manganese 30% of the RDI

Selenium 32% of the RDI

The edible sunflower seeds are enclosed in black-and-white striped shells, which are also called hulls. These are not edible yet some people do eat them rather than remove the nut from inside. The seeds that are used for extracting sunflower oil have shells that are solid black. Research suggests that sunflower seeds may be associated with decreased inflammation in middle-aged and older people, and the benefit is that it may help reduce the risk of heart disease. A study of 6,000 adults indicated that a high intake of nuts and seeds was shown to result in decreased inflammation in the test subjects.

Studies also reveal that consuming sunflower seeds more than five times during a week was associated with reduced levels of C-reactive protein (CRP). This chemical has been found to play a key role when it comes to inflammation. A different study examined the relationship between eating nuts and seeds the effect on blood cholesterol levels in postmenopausal women who also had been diagnosed with type 2 diabetes. Each woman consumed 30 grams of almonds or sunflower seeds daily for three weeks.

At the end of the study women in both groups had reduced their levels of total cholesterol a well as the the (bad) LDL cholesterol. Those who ate the sunflower seeds also reduced triglyceride levels in the blood more than the women who were on the almond diet. It was noted the sunflower seed group also had a decrease in the "good" HDL cholesterol so it is important to eat a balanced diet to counter this effect. Overall unslated sunflower seeds are a better choice for a snack than potato chips and other unhealthy choices.