Elaine Moran Wellness

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You are here: Home / Food as Medicine Database / Search by Food / Sunflower Seeds

Sunflower Seeds

Health BENEFITS of Sunflower Seeds:

High in Vitamin E

  • works as an antioxidant fighting damaging free radicals
  • helps strengthen the immune system
  • aids in inhibiting the growth of some cancers
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Vitamin B1 (Thiamine)

  • helps the body convert food into energy
  • promotes a strong digestive system
  • supports the production of hydrochloric acid
    (see full list here)

High in Manganese

  • helps the body absorb calcium
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Sterols (Phytonutrients)

  • aid in reducing inflammation and blood cholesterol
  • strengthen the immune system
  • promote hormonal balance

Good Amounts of:

  • Selenium
  • Phosphorus
  • Magnesium
  • Vitamin B6 (Pyridoxine)
  • Vitamin B9 (Folate)
  • Vitamin B7 (Biotin)
  • Choline

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 tablespoon sunflower seeds = approximately 54 calories)

13%
Carbohydrates
13%
Protein
74%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 tablespoon sunflower seeds)

1.8g
Carbohydrates

1.9g
Protein

4.8g
Fat


FIBER & NATURAL SUGARS

(grams per 1 tablespoon sunflower seeds)

.8g
Fiber*

.2g
Natural Sugars*


NET CARBS

(grams per 1 tablespoon sunflower seeds)

1g
Carbohydrates – Fiber = Net Carbs



*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.

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