Sunflower seeds, also known as Syrian seeds, are highly nutritious, yet many are unaware of their health benefits. This report highlights the key advantages of sunflower seeds and the risks of overconsumption.
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Exceptional Nutritional Value
Sunflower seeds are packed with nutrients. A standard serving (¼ cup) of shelled and roasted seeds contains:
Healthy fats (14 grams): Mostly polyunsaturated and monounsaturated fats that support heart and brain health.
Protein (5.5 grams) and fiber (3 grams).
Vitamin E: Covers 37% of the recommended daily intake, acting as a powerful antioxidant.
Essential minerals: High levels of selenium, magnesium, and phosphorus, vital for immunity and bone strength.
Multiple Health Benefits
Sunflower seeds contribute to essential bodily functions:
Heart health: Fiber and healthy fats help lower LDL cholesterol and support blood pressure, reducing cardiovascular risk.
Reduced inflammation: Vitamin E helps combat chronic inflammation.
Immune support: Vitamins and minerals strengthen the immune system to fight diseases.
Bone and skin health: Magnesium and phosphorus support strong bones, while vitamin E protects skin cells from damage.
Warnings and Potential Risks
Despite their benefits, experts recommend moderation:
Calories: Overeating seeds can lead to excessive calorie intake.
Salt (sodium): Opt for unsalted varieties to avoid high sodium levels that can affect blood pressure.
Cadmium content: Sunflowers can absorb cadmium, a heavy metal, from the soil. While normal servings are safe, prolonged overconsumption may be a concern.
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