Sunflower: Seeds and Oil Nutrition Value, Medicinal Health Benefits

Sunflower is a beautiful and unique flower that is often used to symbolize hope and happiness. They’re easy to recognize by their tall, bright yellow petals and dark brown centers. Sunflowers are native to North America and are popular in many parts of the world. They’re a hardy plant that can thrive in a wide range of conditions, making them popular for home gardens. In addition to their beauty, sunflowers offer many benefits. From their oil to their pollen, sunflower is full of nutrition and have been used for centuries for medicinal purposes. Sunflower also serve as a source of food for bees and other pollinators, helping to sustain healthy ecosystems. This post will explore the history, benefits, and uses of sunflower, and why they’re a beloved flower around the world.

Sunflower Seeds Nutrition Facts, Calories Chart

Sunflowers are a nutrient-rich food. One cup of sunflower seeds has approximately 185 calories, 5.5 grams of protein, 18.5 grams of fat, 4.8 grams of dietary fiber, and 4.7 grams of carbohydrates. Sunflower seeds also contain high amounts of vitamin E, magnesium, phosphorus, B vitamins, and several minerals. They are also a good source of essential fatty acids and antioxidants. Sunflower seeds are a great source of nutrition. They are high in protein, healthy fats, vitamins, minerals, and dietary fiber. Nutritional value per 100 g sunflower seeds:

  • Biotin: 2.1 mcg
  • Calcium: 75 mg
  • Carbohydrates (Carbs): 20.6 g
  • Chloride: 123 mg
  • Cholesterol: 0 mg
  • Choline: 24.2 mg
  • Chromium: 16.3 mcg
  • Copper: 1.3 mg
  • Dietary Fiber: 3.7 g
  • Energy (Calories): 584 kcal
  • Fat: 51.5 g
  • Iodine: 12.3 mcg
  • Iron: 5.2 mg
  • Magnesium: 270 mg
  • Manganese: 1.5 mg
  • Molybdenum: 58.7 mcg
  • Pantothenic Acid: 1.1 mg
  • Phosphorus: 590 mg
  • Potassium: 518 mg
  • Protein: 20.2 g
  • Saturated fat: 4.3 g
  • Selenium: 19.4 mcg
  • Sodium: 11 mg
  • Sugars: 3.3 g
  • Vitamin A: 12 IU
  • Vitamin B1 (Thiamin): 0.4 mg
  • Vitamin B2 (Riboflavin): 0.2 mg
  • Vitamin B3 (Niacin): 2.6 mg
  • Vitamin B5 (Pantothenic Acid): 1.1 mg
  • Vitamin B6: 0.3 mg
  • Vitamin B9 (Folate / Folic Acid): 81 mcg
  • Vitamin B12: 0 mcg
  • Vitamin C: 0 mg
  • Vitamin D: 0 IU
  • Vitamin E: 8.3 mg
  • Vitamin K: 1.1 mcg
  • Water: 4.5 g
  • Zinc: 3.2 mg

Sunflower In India

The plant grows everywhere almost like a weed in many instances. The scientific name of the genus, Helianthos, comes from two Greek nouns helios for “sun” and anthus for “flower.” The showy yellow flowers are not only like a reproduction of the sun, but they turn of their own accord toward this luminous celestial body’s radiations.

  • Scientific Binomial: Helianthus Annuus
  • Common English: Sunflower
  • Ayurvedic: Suurajmukhi / Suuryaavarta
  • Unani
  • Sanskrit: Adityabhakta
  • Hindi / Urdu: Surajmukhi
  • Bengali: Suryamukhi
  • Marathi: Suryaful / Sanad / Suryaphool
  • Telugu: Poddutirugudu
  • Tamil: Suryakanti
  • Gujarati
  • Kannada: Suryakaanti
  • Malayalam: Sooryakanthi
  • Oriya
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Home Remedies

Sunflower seeds are excellent sources of zinc, a mineral that encourages the proper metabolism of essential fatty acids. Zinc also aids the prostate and improves testosterone levels. Sun flower seeds are rich source of calcium and magnesium for pregnant women. These two nutrients encourage restful sleep. Sunflower seeds contains Linoleic Acid (LA), vitamin E and is best base oil while making infused oils, diluted oils, and massage oils. The immune system needs vitamin E as an antioxidant and to manufacture important regulatory molecules. Low zinc intake impairs immune function. The fiber in sunflower seeds contributes to overall bowel health. Sunflower seeds contain complete proteins of high biological value.

  • Tinnitus: An old but effective Chinese remedy to stop ringing in the ear. It helps reducing or removing altogether strange sounds and noises in the ear. Remedy calls for drinking a decoction made out of the empty shells of sunflower seeds until the problem clears up. The seeds, themselves, are often added as well to the tea. Bring 1-1/2 pints of water to a boil. Add 2 tbsps. each of crushed seeds and their empty shells. Cover, reduce heat and simmer for 15 minutes. Then remove from heat and steep an additional half an hour. Drink 1 cup of lukewarm tea, after straining, every 4-6 hours.
  • Persons suffering from low blood sugar will be highly beneficial if eating some sunflower seeds between meals.
  • Nail and Hair Health: Seeds are best source of Vitamin B2 or riboflavin (vitamin G), tryptophan, magnesium, potassium, isoleucine amino acid. Riboflavin is essential for growth and general health as also for healthy eyes, skin, nails and hair. It helps eliminate sore mouth, lips and tongue.
  • Skin Care: Applying Sun flower oil of dry skin makes it feel smooth. However, application of oil to the skin will probably not be sufficient to treat the internal cause of the dryness. In the morning of hot days, applying sunflower oil to the body before bathing can help you feel cooler.
  • Eating raw sunflower seeds is good for eyes, supports healthy milk production for breastfeeding mothers, gives moist skin, colon-cleansing to treat constipation, relieves stress and boots memory. Sunflower seeds contain lignans, which our intestinal bacteria can convert into phytoestrogens. Regular consumption of these seeds has been linked with a reduced risk of breast cancer. The essential fatty acids which reduce serum cholesterol levels and minimize the risk of arteriosclerosis can be obtained from sunflower seed oil.
  • Quit Smoking: Sunflower seeds are great tool with which to stop smoking. They are an excellent substitute for smoking because the seeds have a comparable effect on those eating them to that of tobacco on smokers. Tobacco releases stored sugar (glycogen) from the liver and this perks up one’s brain. Sunflower seeds provide calories that give the same mental lift. Tobacco has a sedative effect that tends to calm a person down. Sunflower seeds, too, stabilize the nerves because they contain oils that are calming and B-complex vitamins that help nourish the nervous system. Tobacco increases the output of adrenal gland hormones which reduces the allergic reaction of smokers. Sunflower seeds do the same. A few weeks can do the job. Only eat raw, shelled sunflower seeds. Stash several ounces of the seeds in your purse or pocket and every time you get the urge to light up, reach for a handful of seeds instead. And if you gets tired of munching seeds all the time then try sunflower wafers.

Side Effects and Warnings

Do not give wild sunflower to children under two years of age. Traditionally, wild sunflower used to stimulate the uterus so should be avoided by pregnant women. Some people develop a rash when in contact with the herb or its oil. If so, discontinue use. Use of the herb may cause photo sensitivity in some people.

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