Sunflower Seeds Healthy Snack to lower LDL cholesterol

We've previously learned that Pistachios are a naturally cholesterol-free snack. Here's another healthy snack we can eat to gain cholesterol-lowering phytosterols. Let's learn more about the nutritional benefits of Sunflower Seeds as well as the Cons of Sunflower Seeds.

About Sunflower Seeds
Sunflower seed is the fruit of the sunflower (Helianthus annuus). The sunflower plant (Helianthus annuus) got its name from its huge fiery blooms, whose image and shape is often used to depict the sun. Sunflower seeds were taken to Europe in the 16th century where, along with sunflower oil, they became a widespread cooking ingredient. During the 18th century, the use of sunflower oil became very popular in Europe. Apart from human consumption, sunflower seeds are also sold as food for pets and wild birds in boxes and small bags.

Planting sunflower seeds
Growing sunflower seeds in a soil with a pH range of 6.0 to 7.2 as sunflower is not highly sensitive to soil pH. Sunflower can tolerate both low and high temperatures but is more tolerant to low temperatures. Sunflower seeds will germinate at 39°F, but temperatures of at least 46 to 50°F are required for satisfactory germination.

Sunflower Seeds Nutrition
Sunflower Seeds nutrition facts. Sunflower seeds are a very good source of polyunsaturated and monounsaturated fats, which help to reduce LDL cholesterol while maintaining HDL cholesterol. Sunflower Seeds have a very high oil content, one of the main sources of polyunsaturated oil. Sunflower seeds are rich in dietary fiber, potassium, magnesium and phytosterols which can help reduce cholesterol level. It contains Vitamin E, linoleic acid (an essential fatty acid), some amino acids (especially tryptophan), Vitamin B1 (thiamine), vitamin B5 (pantothenic acid and folate), and minerals such as copper, iron, phosphorus, zinc, manganese, potassium, magnesium, calcium and selenium.

Sunflower Seeds Calories - How Many Calories in Sunflower Seeds
Sunflower Seeds calories 1 cup?
> There are approximately 190 calories in 1/4 cup (no shell) of sunflower seeds.

Health Benefits of Sunflower Seeds
Sunflower Seeds health benefits
+ Phytosterols to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers
+ Vitamin E has significant anti-inflammatory effects that reduces symptoms in asthma, osteoarthritis, and rheumatoid arthritis. Vitamin E also works as a potent antioxidant which fights free radicals
+ high levels of polyunsaturated and monounsaturated fats which help maintain high density lipoprotein
+ Magnesium helps lower the severity of asthma, reduce high blood pressure, prevent heart attack, stroke, and migraine headaches.
+ Folate facilitates the formation of RNA, DNA and hemoglobin
+ Zinc helps boost the immune system
+ Selenium to improve detoxification and prevent cancer
+ Sunflower Seeds contains tryptophan, a nutrient which helps the brain create serotonin, which in turn lessens anxiety or depression
+ provide antioxidant defence against cataracts
+ Phytochemicals to prevent heart diseases and the growth of cancerous cells (breast colon and prostate cancer)

Cons of Sunflower Seeds
- Sunflower seeds are high in calories, which could lead to unwanted weight gain, so eat them in moderation.
- Consuming expired sunflower seeds may result stomach irritation such as bloating or diarrhea due to the rottening of the seed.
- Sunflower seeds' nutrition is not bad for teeth, but if you constantly crack open the shell, that can later result tooth damage. It is recommended to buy shelled sunflower seeds.

Sunflower Seeds Recipes
Flavored sunflower seeds? Sunflower seeds are usually eaten as a healthy snack than as part of a meal. The nutritious snack can also be sprouted and eaten in salads. It can also be added to breads and pancakes.