Immune Boosters,  Spices to boost immune

Sunflower seeds

Sweet, nutty sunflower seeds are an excellent source of essential fatty acids, vitamins, and minerals.

Sunflower kernels actually employed to extract edible oil at commercial levels.

Besides being eaten as popular snacks, they are also used in the kitchen to prepare a variety of recipes.

Sunflower seed oil in a field.

These seeds are rich in oil, it is the healthy form of plant oil that provides your body with polyunsaturated fats.

Sunflower seeds also contain dozens of vitamins, minerals, and phytochemicals.

Nutrient value
Calories 584 kcl
Total Fat 51 gm 65 %
 Saturated Fat 4.5 gm 22 %
Sodium 9 mg 0 %
Total Carbohydrate 20 gm7 %
 Dietary Fiber 8.6 gm31 %
Sugar 2.6 gm
Protein 21 gm 42 %
Calcium 78.00 mg 6 %
Iron 5.25 mg 29 %
Potassium 645 mg 14 %

Sunflower seeds are high in vitamin E and selenium.

These function as antioxidants to protect your body’s cells against free radical damage, which plays a role in several chronic diseases.

Additionally, they are a good source of phenolic acids and flavonoids which function as an antioxidants .

Health Benefits of Sunflower Seeds

Sunflower seeds may help lower blood pressure, cholesterol and blood sugar.

The health benefits of seeds come from the nutrients that they provide, most probably fiber and essential vitamins.

Heart Disease

High blood pressure is a major risk factor for heart disease, which can lead to heart attack or stroke .

A compound in sunflower seeds blocks an enzyme that causes blood vessels to constrict.

As a result, it may help your blood vessels relax, lowering your blood pressure.

The magnesium in sunflower seeds helps reduce blood pressure levels as well.

They are rich in unsaturated fatty acids such as linoleic acid.

Your body uses linoleic acid to make a hormone-like compound that relaxes blood vessels, promoting lower blood pressure.


Eating 1 ounce (30 grams) of the seeds daily as part of a healthy diet may reduce fasting blood sugar by about 10% within six months.


Short-term inflammation is a natural immune response, thus chronic inflammation is a risk factor for many chronic diseases.

Eating sunflower seeds at least five times a week has 32% lower levels of C-reactive protein when compared to people who does not eat

Therefore, flavonoids and other plant compounds helps in  reducing inflammation.

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