Sunflower Seeds

Sweet, nutty sunflower seeds are an excellent source ofaessential fatty acids, vitamins, and minerals. Sunflower kernels are actuallyaemployed in the extraction of edible oil at commercial scale all over the world. Besides being eaten as popular snacks, they are also used in the kitchen to prepare variety of recipes. Sunflowerais a tall, erect, herbaceous annual plant belonging in the family of asteraceae, in the genus, helianthus.

Its botanical name is helianthus annuus. It is native to middle american region from where it spread as an important commercial crop all over the world by the european explorers. At present russian union, china,ausa, and argentina are the leading producers of sunflower crop.

Sunflower head. Note for peripheral sterile ray flowers and central disk flowers which convert to seeds.

Sunflower flourishes well in well-drained moist, limey soil. The plant prefers good sunlight. Domesticated varieties bear single large flower head at the top. Unlike its domestic cultivar type, wild sunflower plant exhibits multiple branches with each branch carrying its own individual flower head. The sunflower head inaconsists of two types of flowers. Whileaits perimeter consists of sterile, large, yellow petals (ray flowers), the central disk is made up of numerous tiny fertile flowers arranged in concentric whorls, which subsequently convert into achenes (edible seeds).a.

Delicious, nutty, and crunchy sunflower seeds are widely considered as healthful foods. They are high in energy; 100 g seeds hold about 584 calories. Nonetheless, they are one of the incredible sources of health benefiting nutrients, minerals, antioxidants and vitamins.

Much of their calories come from fatty acids. The seeds are especially rich in poly-unsaturated fatty acid

Linoleic acid, which constitute more 50% fatty acids in them. They are also good in mono-unsaturated

Oleic acid that helps lower ldl or "bad cholesterol" and increases hdl or "good-cholesterol" in the blood. Research studies suggest that mediterranean diet which is rich in monounsaturated fats help to prevent coronary artery disease, and stroke by favoring healthy blood lipid profile.

Like other nuts, they are also a very good source ofaproteins with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily-recommended values).

In addition,asunflower seeds contain health benefiting poly-phenol compounds such as chlorogenic acid, quinic acid, and caffeic acids.these compounds are natural anti-oxidants, which help remove harmful oxidant molecules from the body. Further, chlorogenic acid helps reduce blood sugar levels by limiting glycogen breakdown in the liver.

Further, the seeds are indeed a very rich source of vitamin e; contain about 35.17 g per100 g (about 234% of rda). Vitamin e is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.

Sunflower kernels areaone of the finest sources of b-complex group of vitamins. They are very good sources of b-complex vitamins such as niacin, folic acid, thiamin (vitamin b1), pyridoxine (vitamin b6), pantothenic acid, and riboflavin.

Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227 ag of folic acid,which is about 37% of recommended daily intake. Folic acid is essential for dna synthesis. When given in anticipant mothers during the peri-conceptional period, it may prevent neural tube defects in the baby.

Niacin and pyridoxine areaother b-complex vitamins found abundantly in the sunflower seeds. About 8.35 mg or 52% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce ldl-cholesterol levels in the blood. In addition, it enhances gaba activity inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower seeds. Many of these minerals play a vital role in bone mineralization, red blood cell production, enzyme secretion, hormone production, as well as in the regulation of cardiac and skeletal muscle activities.

Just a hand full of sunflower kernels a day provides much of the recommended level of phenolic anti-oxidants, minerals, vitamins, and protein.