Amazing Nutritional Facts, Benefits and DIY Remedies of Sunflower Seeds
Sunflower Seeds are derived from sunflower plants, scientifically known as Helianthus annuus. These seeds are a popular snack and ingredient in various cuisines worldwide. The nutritional profile of these seeds are given below in detail:
Nutritional profile of Sunflower Seeds:
Serving Size: 1 ounce (approximately 28 grams)
Calories: Approximately 160 calories
Macronutrients:
- Protein: About 5.5 grams
- Dietary Fiber: Approximately 3 grams
- Total Fat: Approximately 14 grams
- Saturated Fat: Less than 2 grams
- Monounsaturated Fat: About 4 grams
- Polyunsaturated Fat: Around 8 grams
- Carbohydrates: Approximately 6 grams
- Sugar: Less than 1 gram
Micronutrients:
- Vitamins:
- Vitamin E: Approximately 7.4 milligrams (37% of the Daily Value)
- Vitamin B1 (Thiamine): About 0.4 milligrams (28% of the Daily Value)
- Vitamin B6 (Pyridoxine): Approximately 0.5 milligrams (25% of the Daily Value)
- Niacin (Vitamin B3): About 3.8 milligrams (19% of the Daily Value)
- Folate (Vitamin B9): Around 66 micrograms (17% of the Daily Value)
- Minerals:
- Magnesium: Approximately 49 milligrams (12% of the Daily Value)
- Phosphorus: About 129 milligrams (11% of the Daily Value)
- Copper: Approximately 0.3 milligrams (15% of the Daily Value)
- Manganese: About 0.6 milligrams (30% of the Daily Value)
- Selenium: Approximately 8.5 micrograms (12% of the Daily Value)
Benefits of Sunflower (Suraj Mukki) Seeds
- Heart Health: These seeds are a heart-healthy snack due to their high content of unsaturated fats. These healthy fats can help lower bad cholesterol levels in the blood, reducing the risk of heart disease.
- Antioxidant Powerhouse: Rich in vitamin E, these seeds act as potent antioxidants, protecting your cells from oxidative stress and potential damage caused by free radicals.
- Nutrient-Dense: These seeds are packed with essential nutrients, including vitamins (such as B vitamins and vitamin E), minerals (like magnesium, selenium, and zinc), and dietary fiber. This nutrient density makes them a valuable addition to a balanced diet.
- Weight Management: With a combination of protein and dietary fiber, these seeds can help control appetite and promote a feeling of fullness, making them a beneficial choice for those looking to manage their weight.
- Versatility and Taste: These seeds are a versatile ingredient that can be enjoyed in various ways. Their mild, nutty flavor makes them a delightful addition to salads, yogurts, smoothies, and baked goods, providing both taste and nutrition.
Benefits for both skin and hair:
For Skin:
- Moisturization: The essential fatty acids in these seeds, particularly linoleic acid, help in retaining moisture in the skin. This natural hydration can combat dryness and leave your skin feeling soft and supple.
- Anti-Inflammatory: These seeds contain anti-inflammatory properties that can soothe irritated skin conditions, including redness and inflammation. It can be particularly helpful for those with sensitive or reactive skin.
- Enhanced Radiance: The nutrients in its seeds promote healthy skin cell development and repair. This can lead to a brighter and more radiant complexion.
For Hair:
- Hair Growth: These seeds are a rich source of vitamin E, which improves blood circulation to the scalp. Enhanced circulation can stimulate hair follicles, leading to increased hair growth.
- Reduces Hair Loss: Vitamin E in these seeds helps reduce oxidative stress on the scalp. By protecting hair follicles from damage, it can help reduce hair loss and maintain a fuller head of hair.
- Shine and Luster: The healthy fats in these seeds, including linoleic acid, can add natural shine and luster to your hair, enhancing its overall appearance.
DIY Remedies using Sunflower (Suraj Mukki) Seeds
For Skin:
- Sunflower Seed Scrub:
Ingredients:
- 2 tablespoons of ground sunflower (suraj mukki) seeds
- 1 tablespoon of yogurt
Instructions:
- Mix the ground sunflower (suraj mukki) seeds and yogurt to create a paste.
- Gently massage the paste onto your face in circular motions.
- Rinse with warm water to reveal smoother and refreshed skin. This scrub exfoliates, removes dead skin cells, and brightens your complexion.
- Sunflower Seed Face Mask:
Ingredients:
- 2 tablespoons of Sunflower Seeds powder
- 1 tablespoon of honey
Instructions:
- Combine the ground sunflower (suraj mukki) seeds and honey to form a thick mask.
- Apply the mask evenly to your face and leave it on for 15-20 minutes.
- Rinse with lukewarm water. This mask hydrates and rejuvenates your skin, leaving it feeling soft and nourished.
For Hair:
- Sunflower Seeds Hair Mask:
Ingredients:
- 2 tablespoons of ground sunflower (suraj mukki) seeds
- 2 tablespoons of coconut oil
Instructions:
- Mix the ground sunflower (suraj mukki) seeds and coconut oil into a paste.
- Apply the mixture to your hair, focusing on the roots and tips.
- Leave it on for 30 minutes before shampooing and conditioning. This mask nourishes and strengthens your hair.
- Sunflower Seed Oil Scalp Massage:
Ingredients:
- 1 tablespoon of sunflower seed oil
Instructions:
- Warm the sunflower seed oil slightly.
- Gently massage it into your scalp for 5-10 minutes.
- Leave it on for an additional 30 minutes before shampooing. This massage promotes circulation and stimulates hair growth.
- Sunflower Seed Bath Soak:
Ingredients:
- 1 cup of ground sunflower (suraj mukki) seeds
- A muslin bag or cheesecloth
Instructions:
- Place the ground sunflower (suraj mukki) seeds in a muslin bag or cheesecloth.
- Tie it securely and hang it from the faucet in your bathtub while you run warm bathwater.
- Soak in the bath for 20-30 minutes. This soak can help soothe skin irritations and leave your skin feeling soft and refreshed.