Sunflower seeds provide a healthy snack or a tasty ingredient in recipes. They are sometimes sprouted and included in salads or roasted and dusted with salt. Sunflower seeds are also used to make sunflower butter, which is similar to peanut butter. These seeds are a rich source of vitamins E and B-1, panthothenic acid and the minerals manganese, magnesium, copper and selenium.
Phytosterols
Phytosterols are natural plant products that are similar in structure to cholesterol. However phytosterols are not harmful to the arteries and inhibit the absorption of cholesterol from the intestines. Many foods, particularly margarines and spreads, are enriched with phytosterols and marketed as aids to reduce cholesterol. Sunflower seeds are a natural source of phytosterols, together with sesame seeds, pistachios, pumpkin seeds, flax seed oil, broccoli and avocados.
Fiber
Sunflower seeds are an excellent source of fiber. Consumption of fiber is associated with several health benefits including protection from obesity and a decreased risk of cancer, diabetes and other chronic diseases. Fiber also helps to lower cholesterol by binding with cholesterol in bile acids and preventing its reabsorption, as explained in the "Manual of Dietetic Practice."
Vitamin E
Half a cup of sunflower seeds contains over 150 percent of the recommended daily amount of vitamin E. According to the "Manual of Dietetic Practice," vitamin E is the body's main fat-soluble antioxidant. It protects cholesterol in the circulation from oxidation by free radicals, which is the first step in atherosclerosis. Oxidized cholesterol sticks to the artery walls and restricts blood flow. Ensuring an adequate intake of vitamin E prevents this from happening, thus reducing the risk of heart attack and stroke. This vitamin also has anti-inflammatory properties and alleviates the symptoms of arthritis and asthma.
Magnesium
Half a cup of sunflower seeds contains about 60 percent of the recommended daily allowance for magnesium. According to the June 2010 issue of "Magnesium Research," this mineral protects against heart disease. It is also important for nerve and muscle function. Magnesium deficiency is characterized by twitching, rapid heartbeat, aching and weak muscles, depression, irritability and hypertension.
Selenium
Sunflower seeds are a source of selenium, a trace element that is essential for the functioning of several enzymes in the body. These include enzymes such as glutathione peroxidase, which play an antioxidant role. Selenium is also important for DNA repair and according to the "Manual of Dietetic Practice," may help prevent cancer.
References
- "Manual of Dietetic Practice, 4th Edition"; T. Briony and J. Bishop; 2007
- PubMed.gov; Magnesium and Cardiovascular System; M. Shechter; June 2010
