Benefits of Sunflower Seeds for Health, Skin and How to Eat
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The fruits of the sunflower plant(Helianthus annuus) are called sunflower seeds. They come in black and white striped shells. Sunflower seeds widely consumed as a nutritious snack can be bestowed as an effective ingredient concerning skin health.
From providing hydration to the skin to protecting your skin from sun damage the benefits of sunflower seeds for skin are numerous. In this article, you will learn about the benefits of sunflower seeds for health skin and the various DIY recipes that use sunflower seeds for skincare.
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Sunflower Seeds Nutrition
Below is the nutritional information for 1/4 cup (34g) of dry roasted unsalted sunflower seed kernels as provided by the USDA
| Nutrient | Amount | %DV / RDA |
|---|---|---|
| Calories | 207 | |
| Fat | 19g | 28% DV |
| Sodium | 1mg | 0% DV |
| Carbohydrate | 7g | 2% DV |
| Fiber | 3.9g | 12% DV |
| Protein | 5.8g | 15% DV |
| Vitamin E | 7.4mg | 49% RDA |
| Copper | 0.6mg | 68% RDA |
| Manganese | 0.7mg | 31% RDA |
Benefits of Sunflower Seeds for Health
Supports Heart Health
Sunflower seeds abundant in monounsaturated and polyunsaturated fats can be beneficial for the healthy functioning of the heart. As these fats can reduce bad cholesterol the risk of heart disease can be prevented. As sunflower seeds exhibit anti-inflammatory properties, owing to the presence of vitamin E in them, you can protect your heart from oxidative stress.
Promotes Digestive Health
Sunflower seeds rich in dietary fiber can promote digestion, ease constipation, facilitate the growth of gut bacteria, and stimulate bowel movements.
Aids in Weight Loss
Sunflower seeds densely packed with nutrients such as protein and fibre prevents you from munching unhealthy snacks. Even though sunflower seeds are smaller in size they can still keep you feeling full for a longer time. Also the healthy fats contained in sunflower seeds can improve the absorption of fat-soluble vitamins that helps in weight management.
Stronger Bones
Sunflower seeds are crucial for bone health as they contain minerals like magnesium, copper and calcium. On consuming sunflower seeds bone strength and density is improved thus preventing the risk of osteoporosis and fractures. The presence of phytosterols in sunflower seeds also helps in reducing inflammation and promoting bone health.
Improves Immunity
As sunflower seeds contain ample amounts of antioxidants, minerals and vitamins they can promote a healthy immune system. The vitamin E and selenium contained in sunflower seeds can improve your body’s immunity response. Moreover they can protect the body against infections. The presence of zinc in sunflower seeds also enhances immunity.
Beneficial for Eye Health
The vitamin E and antioxidants contained in sunflower seeds will protect your eyes from the damage caused by oxidative stress and AMD(Age-related Macular Degeneration). Zeaxanthin and lutein are the antioxidants present in sunflower seeds that can promote eye health.
Controls Blood Sugar Levels
As the fiber content in sunflower seeds is high, the absorption of glucose into the blood can be reduced which in turn helps in controlling the blood sugar levels. This makes sunflower seeds ideal for people with diabetes or who are at risk of developing this disease. Sunflower seeds contain magnesium which also helps in insulin sensitivity.
Promotes Brain Health
The vitamin E contained in sunflower seeds can effectively improve brain health. As it can protect the brain cells and neurons from oxidative damage, sunflower seeds can prevent cognitive decline and improve memory and concentration as well. Sunflower seeds are abundant in omega-3 fatty acids, which ensures proper brain functioning and development of the brain .
Maintains Hair Health
Sunflower seeds are nutrient-dense which helps to improve hair health. The vitamin E contained in sunflower seeds enhances the blood circulation to the scalp, thus promoting hair growth and preventing hair loss. Sunflower seeds, rich in antioxidants, can protect the hair follicles from damage and prevent premature graying of hair. Zinc and selenium contained in sunflower seeds provide nourishment to the scalp, reduce dandruff and improve hair quality. Consuming sunflower seeds can add strength and shine to your hair.
Anticancer Properties
The presence of phytosterols compounds in sunflower seeds exhibits anticancer properties. As sunflower seeds are antioxidative, they help to neutralize free radicals and protect your cells from damage, thus reducing the risk of certain cancers.
Benefits of Sunflower Seeds for Skin
Sunflower seeds packed with essential nutrients can promote skin health in many ways.
Given below are some of the remarkable benefits of sunflower seeds for skin.
Anti-inflammatory Properties
Sunflower exhibits anti-inflammatory properties that make it ideal for treating various skin conditions like eczema, acne, psoriasis and more.
Anti-Ageing
One of the significant benefits of sunflower seeds for skin is that they are abundant in selenium which helps in repairing damaged cells. They are also a rich source of vitamin E that can boost the production of collagen and elastin. This way sunflower seeds can prevent the signs of ageing and help you look younger.
Provide Moisturisation to Skin
As mentioned in the article published by Recent Progress in Nutrition, omega-6 fatty acids constitute about 90% of the fat in sunflower seeds. These fats contained in sunflower seeds can provide hydration to the skin.
Sunflower oil which is obtained from sunflower seeds works like a natural moisturiser for extremely dry and damaged skin. It can provide nourishment to your skin and your skin feels soft and refreshed. It can also soothe inflamed skin making it ideal to use for people with sensitive skin.
Sun Protection
Sunflower seeds rich in antioxidants can protect your skin from sun damage and prevent the occurrence of sunburns.
How to Use Sunflower Seeds for Skin?
Sunflower seeds and Honey
Honey can nourish and provide moisturisation to the skin. Sunflower seeds can prevent acne, prevent signs of ageing, and protect your skin from sun damage. This face pack can be repeated twice a week to obtain glowing skin.
Ingredients
- Sunflower seeds- 1/4 cup
- Honey-1 tbsp
- Rose water-1/4 cup
Directions
- Initially soak sunflower seeds in rosewater for about 8 hours.
- In a blender add the soaked sunflower seed mixture and honey and blend it to obtain a smooth paste
- Apply the paste on the face
- After 20 minutes, wash your face with cold water.
Sunflower seeds and Saffron
This face pack can make your skin look young and flawless
Ingredients:
- Sunflower seeds- 3 tbsp
- Milk- 1 cup
- saffron-1 tsp
Directions:
- Firstly, soak sunflower seeds and saffron strands in the milk overnight.
- The next day, blend the mixture into a smooth paste.
- Apply the paste to your face
- After 15 minutes, wash your face with normal water.
Sunflower, fenugreek seeds and turmeric
This is another DIY recipe that combines the benefits of sunflower and turmeric for skin.
Ingredients:
- sunflower seeds-2 tbsp
- fenugreek seeds-1 tsp
- milk-1/2 cup
- turmeric powder-1/2 tsp
Directions:
- Combine all the ingredients and allow this sunflower seeds mixture to soak for about 8 hours.
- Next day, blend this mixture to get a smooth paste.
- Apply this paste to your face and neck
- After 20 minutes, rinse your face with lukewarm water.
Sunflower seed scrub
This sunflower seed facial scrub can exfoliate dead skin cells and provide radiant glowing skin.
Ingredients:
- Sunflower seeds
- Honey-1 tablespoon
- Lemon juice
Directions:
- Take a handful of sunflower seeds and grind it into a coarse powder.
- Mix the powder with honey and a few drops of lemon juice.
- Apply this mixture to your face and scrub in circular motions.
- Rinse off the scrub with lukewarm water.
Sunflower seed Toner
This sunflower seed toner can promote tightening of pores and provide a refreshed and glowing look.
Ingredients:
- Green tea – 1 tea bag
- sunflower seeds
- Cotton pads
Directions:
- Brew sunflower seeds in green tea and allow it to cool.
- With the help of a cotton pad, apply this mixture to your face.
Sunflower Seed and Aloe Vera Gel
The sunflower seed and aloe vera gel both exhibit anti-inflammatory properties which can reduce redness and treat acne-prone skin.
Ingredients:
- Sunflower seed oil- 1 tablespoon
- Aloe vera gel- 1 tablespoon
Directions
- Mix both the ingredients to prepare a smooth paste.
- Apply this paste to the affected areas and allow it to leave it overnight.
How to Eat Sunflower Seeds
Here are some of the different ways you can include sunflower seeds in your diet:
- You can rely on these nutrient-dense seeds as a snack between meals.
- You may sprinkle these sunflower seeds as salad toppings
- Include sunflower seeds while preparing smoothies to obtain a creamy texture and extra nutrition.
- A nutritious breakfast recipe might include adding sunflower seeds into yogurt or sprinkling them over oatmeal.
- Add sunflower seeds while baking in recipes like bread, muffins, etc.
- Just before serving soups or stir-fries, you may add them for an extra crunch.
- Prepare homemade sunflower seed butter and use them as a spread while preparing sandwiches.
Sunflower Seed Benefits for Male
Sunflower seeds pose many health benefits for men besides being a nutritious snack. The vitamin E contained in sunflower seeds can improve their reproductive function and prostate health.
Testosterone production which is crucial for fertility can be increased owing to the zinc content in the seeds. Selenium is the mineral contained in sunflower seeds that can protect sperm from damage. So, men should definitely include sunflower seeds in their diet to experience its health benefits.
Sunflower Seed Benefits for Female
The health benefits offered by sunflower seeds for females are many. The high vitamin E content in sunflower seeds is beneficial for promoting good skin and a healthy reproductive system. Magnesium in the sunflower seeds is crucial for supporting bone health and relieving PMS symptoms. The essential fatty acids in the seeds promote hormonal balance.
The Bottom Line
Sunflower seeds, often hailed as nutritious food in your diet can do wonders for your skin. Owing to its nutritional benefits, sunflower seeds offer many benefits that can promote healthy and glowing skin.
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Frequently Asked Questions on Sunflower Seeds Uses
Can sunflower seeds be consumed daily?
Yes, sunflower seeds can be consumed every single day, but overconsumption of these seeds is not recommended.
How to eat sunflower seeds for glowing skin?
You can include sunflower seeds in your daily diet by adding them to yogurt, salads, or smoothies to achieve glowing skin.
How much sunflower seeds to eat daily?
You can consume about 30 grams of sunflower seeds every day.
What are the Sunflower seed oil benefits?
Sunflower oil is the oil extracted from the sunflower seeds that possesses all the health benefits of sunflower seeds. Sunflower oil can improve heart health, promote healthy skin, maintain good hair health, prevent arthritis, asthma, and cancer, improve immunity and digestion, and aid in weight loss.
What are the side effects of sunflower seeds for females?
Sunflower seeds are generally considered healthy, but their overconsumption may cause side effects in females. As sunflower seeds are high in calories, they can contribute to weight gain. If consumed in excess, they might cause digestive discomfort like gas or bloating. Allergic reactions such as skin rashes or itchiness might also occur. In rare cases, excessive consumption of sunflower seeds can result in hormonal imbalances in females.
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