Annapoorna Organic, KL

Sunflower seeds: What are they, nutrition, health benefits, how to consume, and Annapoorna Organic products

Updated on June 28, 2023

What are Sunflower Seeds?

Sunflower seeds are a healthy snack that provides protein, fiber, minerals, vitamins, antioxidants, and other nutrients.

As edible seeds, they’re packed with essential fatty acids and contain vitamin E, magnesium, zinc, iron, phosphorus, copper, manganese, selenium, and potassium. They contain omega-3 fatty acids, which help lower cholesterol levels. 

You can eat them raw, dry-roasted, salted, or even add them to salad dressings. You can also grind them into flour, mix them into breads, cookies, muffins, pancakes, waffles, granola, and cereals. And you can even bake them into cakes, brownies, pies, and pastries.

They also contain antioxidants that protect against cancer and heart disease.

Annapoorna organic sunflower seeds are a healthy choice. They’re made without pesticides, herbicides, or chemical fertilizers.

They’re grown organically, without the use of genetically modified organisms (GMOs).

In this article, let’s learn aobut the nutrition value, health benefits, ideas to consume in detail. 

Nutrition value of Sunflower Seeds

Sunflower seeds are also a rich source of protein. One cup of sunflower seeds (30 g) contains 5.5 grams of protein. This makes them a perfect snack food option for vegetarians and vegans.

Sunflower seeds are an excellent source of fiber. One cup of sunflowers seeds provides 3 grams of fiber. This helps lower cholesterol levels and prevents constipation.

Sunflower seeds provide unsaturated fats. One cup of sun-flower seeds contains 3 grams of unsaturated fat. This helps reduce blood pressure levels and prevent heart disease.

Vitamin E is another nutrient found in sunflower seeds. One cup of sunflower seeds contains 2.7 milligrams of vitamin E. This helps protect against free radicals and boosts immune system function.

Copper is also found in sunflower seeds, and it helps build strong bones. One cup of sun flowers seeds contains 26% of the recommended daily intake (RDI) of copper.

Vitamin B1 present in sunflower seeds helps efficiently converts all the food you eat into energy, helping you stay active throughout the day. 

Zinc is also found in sunflowers seeds. One cup of seeds contains 10% of the recommended daily intake (RDI) of zinc. Zinc helps maintain skin health and promotes hair growth.

Folate is also found in sunflower seeds. One cup contains 0.4 milligrams of folate. Folate helps produce red blood cells and reduces homocysteine levels. High homocysteine levels increase risk of cardiovascular diseases.

Selenium is also found in sunflower seeds. One cup of seed contains 32% of the recommended daily intake (RDI) of selenium. Selenium helps fight off infections and protects against certain types of cancers.

Health Benefits of Sunflower Seeds

Sunflower seeds help improve a variety of health conditions. 

And now, let’s take a closer look at the health benefits of sunflowers seeds.

Reduce the Risk of Chronic Diseases

Sunflower seeds are rich in vitamin E, which helps protect against cardiovascular disease.

Vitamin E is also known as alpha-tocopherol, and it helps maintain cell membranes and protects cells from damage caused by free radicals.

Free radicals are unstable molecules that cause cellular damage. Free radicals are produced naturally during metabolism, but they can also be created through exposure to environmental toxins and radiation.

When we age, our bodies produce fewer free radicals than younger people do. But, this process slows down over time.

This means that older adults may need to increase their intake of vitamin E to protect themselves from free radical damage.

Lower Cholesterol Levels

Cholesterol is a waxy substance found in animal fats and vegetable oils.

It’s needed to build strong bones and muscles, but too much cholesterol increases the risk of heart disease.

In fact, studies show that eating foods high in saturated fat (like butter) raises cholesterol levels.

But, when you eat foods high in monounsaturated fats (like olive oil), they actually lower cholesterol levels.

Monounsaturated fats are found in nuts, avocados, olives, and sunflower seeds.

These types of fats help reduce inflammation, which has been linked to heart disease.

Improve Skin Health

Sunflower seeds are packed full of vitamin B6, which helps promote healthy skin.

Vitamin B6 helps create collagen, which keeps skin firm and elastic. Collagen is also important for repairing damaged skin tissue.

Collagen is also necessary for producing sebum, which is a natural lubricant that prevents dryness.

Minerals such as zinc, copper, iron, manganese, and magnesium are also present in sunflower seeds. These minerals support healthy hair, nails, teeth, and gums.

Prevent Bone Loss and Muscle Cramps

Bone density decreases as we age. This leads to osteoporosis, which causes brittle bones and increased risk of fractures.

Osteoporosis affects more than 10 million Americans. It’s especially common among women after menopause.

A diet high in calcium and vitamin D helps prevent bone loss. However, many people don’t get enough calcium or vitamin D in their diets.

Sunflower is a healthy alternative to milk when you seek to add calcium in your diet. 

Improve thyroid function 

Sunflower seeds improve thyroid function because they contain goitrogens, compounds that block the production of thyroid hormones. Goitrogens help prevent hypothyroidism (low thyroid function) and hyperthyroidism (overactive thyroid).

Goitrogens also help reduce the risk of cancer, heart disease, diabetes, obesity, osteoporosis, Alzheimer’s disease, depression, and dementia. They’re also great for weight loss, since they curb appetite and boost metabolism.

So next time you eat sunflower seeds, remember that they’re not just delicious, but super healthy too!

How to Consume Sunflower Seeds

There are many ways to consume sunflower seeds. Here are some ideas:

  • Trail Mix: Add sunflower seeds to your favorite trail mix recipe.
  • Bread: Spread sunflower butter on toast.
  • Nutrition Bars: Use sunflower seeds in your favorite energy bar recipes.
  • Muffins: Sprinkle sunflower seeds on top of muffins.
  • Salad Garnish: Sprinkle sunflower seed granola over salads.

– Bakery Foods: Bake cookies, brownies, cakes, pies, and other desserts with sunflower seeds.

Annapoorna Organic Products offers organic sunflower seeds. These seeds are grown without pesticides, herbicides, or chemical fertilizers. They’re also non-GMO and gluten-free. These seeds are available online and in select stores nationwide.

Check out flax seeds, which is also in store.


Can I eat sunflower seeds everyday?

In moderation, sunflower seeds can be a part of a healthy diet and provide health benefits. However, overconsumption can lead to unwanted side effects.

Can we eat sunflower seeds on empty stomach?

There is no restriction on eating sunflower seeds on an empty stomach, but make sure to moderate your consumption.

What is the side effect of sunflower seeds?

Overconsumption of sunflower seeds can lead to weight gain, digestive issues, and other potential side effects.

Can everyone eat sunflower seeds?

Sunflower seeds are generally safe for most people to eat. However, individuals with a history of nut allergies should be cautious and may want to avoid them.

Are sunflower seeds good for your liver?

Sunflower seeds contain nutrients that support liver health, such as vitamin E and selenium, but more research is needed to confirm their specific benefits for the liver.

What is the price of 1kg sunflower seeds?

The price of 1kg of sunflower seeds can vary depending on several factors, such as the brand and the place of purchase. It is best to check with local retailers for the current price.

Does sunflower seed raise cholesterol?

Sunflower seeds do not necessarily raise cholesterol levels, as they contain healthy omega-6 fats, which can actually improve cholesterol levels. However, it’s important to consume sunflower seeds in moderation, as they are high in calories and can also be high in sodium if salted.

Are sunflower seeds good for hyperthyroidism?

Sunflower seeds are good for hyperthyroidism specifically, but they are generally considered a healthy food due to their high nutrient content. Sunflower seeds contain selenium, which is an important nutrient for thyroid health, but it’s important to note that selenium intake should be within the recommended daily limits to avoid negative effects on thyroid function.

Contact info of Annapoorna Organic, Kuala Lumpur





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