Sunflower seed kernels are packed with protein, vitamins and minerals. Raw sunflower kernels are higher in nutritive value than roasted seeds, since heat diminished some micronutrients. Whether you incorporate sunflower seeds into your favorite dishes or have a handful as a snack, they can contribute significantly to your daily nutrition. Sunflower seeds include the shells; nutritional information is gathered using the shelled kernels. Check with your doctor about the benefits of adding sunflower seeds to your diet.
Vitamin E
Raw or roasted, one quarter-cup of sunflower kernels contains more than 18 mg of vitamin E. This represents 90 percent of the recommended daily intake of vitamin E. The World's Healthiest Foods website points out that vitamin E is an important antioxidant that works against free radicals throughout your body, maintaining health at the cellular and molecular levels. Vitamin E also aids in lowering cholesterol, and contributes to heart health.
Vitamin B1
According to World's Healthiest Foods, one quarter-cup of raw sunflower kernels contains 0.82 gm of vitamin B1, or thiamine. This is nearly 55 percent of the recommended daily amount. Thiamine helps cells convert carbohydrates into energy, and is necessary for nervous system, muscle and heart functions.
Vitamin B5
Vitamin B5 is also called pantothenic acid. Sunflower kernels are a good source of vitamin B5, which, Dr. J.D. Decuypere explains on her alternative health website, is necessary for food metabolism, hormone production and the formation of HDL, or "good," cholesterol. One quarter-cup of raw sunflower kernels contains 2.43 mg, or more than 24 percent of the recommended daily amount of vitamin B5.
Vitamin B9
The Mayo Clinic explains that folic acid, used to fortify many foods, is the synthetic version of vitamin B9, or folate. Folate occurs naturally in sunflower seeds. It combines with vitamin B12 to influence hemoglobin in red blood cells, increasing their oxygen-carrying capacity, and it plays a vital role in DNA and RNA formation during cell reproduction. Folate is necessary for healthy brain function and spinal fluid. It also plays an important role in the development of a healthy fetus, and is an essential nutrient for pregnant women. One quarter-cup of raw sunflower kernels provides nearly 82 micrograms of folate, which is more than 20 percent of a day's supply.
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