Sunflower seeds: uses and nutritional benefits

• Anti-oxidant (copper, manganese, selenium, vitamin E, zinc): through their micronutrients, Sunflower seeds participate in the body's antioxidant defense. These are the seeds richest in vitamin E: 1 large handful of Sunflower seeds fully meets the daily requirement for vitamin E. Vitamin E is the most antioxidant vitamin there is. In addition, Sunflower seeds stimulate antioxidant enzymes by providing trace elements necessary for the functioning of these enzymes: copper, manganese, selenium and zinc.

• Anti-inflammatory (vitamin B6, vitamin B9, flavonoid): homocysteine ​​is a pro-inflammatory amino acid. Vitamins B6 and B9 enter the homocysteine ​​degradation cycle by forming new amino acids, cysteine ​​and methionine respectively. Flavonoids, phytonutrients, also help reduce inflammation. Be careful though with excess sunflower seeds. Indeed, the significant presence of linoleic acid (omega-6) can promote inflammation.

• Contributing to energy metabolism (copper, magnesium, manganese, iron, phosphorus, vitamin B9, zinc, vitamin B1, vitamin B6, vitamin B3, lipid): this superfood is nutritionally dense. Its energy is mainly lipid, the macronutrient with the highest energy density. In addition, there is a whole range of micronutrients that contribute to energy metabolism: copper, magnesium, manganese, iron, phosphorus, vitamin B9, zinc, vitamin B1, vitamin B6 and vitamin B3.

• Hypocholesterolemic (omega-6, fiber): the lipid profile of sunflower seeds is partly dominated by omega-6. Associated with the presence of fiber, Sunflower seeds limit the absorption of cholesterol and lower plasma concentrations of LDL cholesterol (bad cholesterol).

• Blood sugar control (fiber, lipid, protein, low in sugar): Sunflower seeds are low in sugar, rich in lipids, proteins and fiber: an ideal ratio to give them a low glycemic index. Added to meals, they fight against strong variations in blood sugar levels.

• Appetite regulator (fiber, lipid, protein, low in sugar): Sunflower seeds are a real appetite suppressant. Having a low glycemic index, they prevent strong variations in blood sugar levels. The latter promote snacking.

• Laxative (fiber): Sunflower seeds stimulate digestive transit. They are rich in insoluble fiber. These are capable of absorbing large quantities of water, which increases the volume of stools.

• Skin protector (copper): Sunflower seeds promote skin protection. Copper stimulates the synthesis of melanin: a dark pigment that protects cell DNA from the harmful effects of the sun's UV rays.

• Participating in the development of the nervous system (fetus) (vitamin B9): vitamin B9 supports the formation of fetal tissues and newborn development.

• Hair strengthener (copper, selenium, zinc): Sunflower seeds provide the micronutrients necessary to maintain hair: selenium and zinc. They also fight against the appearance of white hair by stimulating the production of melanin. Melanin is the product of the activity of an enzyme called tyrosinase. This enzyme depends on the copper ion to function.

• Cardiac regulator (potassium, vitamin B1): naturally rich in potassium and vitamin B1, sunflower seeds influence the contraction of the heart muscle. A drop in serum potassium (concentration of potassium in the blood) or a deficiency in vitamin B1 can result in cardiac contraction disorders. In addition, they are low in sodium, which in excess promotes high blood pressure.

• Participant in tissue growth (magnesium, iron, zinc): Sunflower seeds play a role in the cell division process. They are vectors of magnesium, iron and zinc. These micronutrients participate in cell duplication, a process called mitosis. Mitosis allows tissues to regenerate and grow.

• Remineralizing (magnesium, manganese, phosphorus, zinc): Sunflower seeds offer a wide range of minerals: magnesium, manganese, phosphorus and zinc; all contribute to the mineralization of mineralized tissues (bones and teeth in particular).

• Anti-fatigue (magnesium, iron, vitamin B9, vitamin B6, vitamin B3): optimal intakes of magnesium, iron, vitamins B9, B3 and B6 help reduce feelings of fatigue. Sunflower seeds provide all these nutrients and those in large quantities.

• Regulator of the hormonal system (vitamin B6): Sunflower seeds are vectors of vitamin B6. The latter is known to regulate the activity of hormones.

• Immunomodulating (copper, iron, selenium, vitamin B9, zinc, vitamin B6): Sunflower seeds stimulate the response of the immune system, since they are vectors of several so-called immunomodulating micronutrients: copper, iron, selenium, vitamin B9, zinc and vitamin B6.

• Participating in muscular functioning (protein, magnesium and potassium): Sunflower seeds contribute to muscle functioning. They provide plant proteins, magnesium and potassium: they contribute to muscle contraction and the transmission of action potential.

• Anti-aging (copper, manganese): thanks to copper and manganese, Sunflower seeds restore density and firmness to the skin. Indeed, copper and manganese contribute to the maintenance of connective tissue. Connective tissue forms the dermis of the skin, over time it loses density, elasticity and suppleness.

• Emotional balancing (magnesium, vitamin B9, vitamin B1, vitamin B6, vitamin B3): Sunflower seeds provide many B vitamins. In this group, vitamins B1, B3, B6 and B9 participate in the synthesis of neurotransmitters. Magnesium is widely represented in Sunflower seeds. The latter is recognized for its contribution to psychological functions.

• Antianemic (copper, iron, vitamin B9, vitamin B6): Sunflower seeds participate in the synthesis of red blood cells. A red blood cell has an estimated lifespan of 120 days: the body must therefore produce them continuously. This synthesis requires the presence of certain micronutrients, such as iron, vitamin B9 and vitamin B6. In addition, Sunflower seeds are vectors of copper. Copper participates in the transport of iron, making it easily mobilized for the synthesis of red blood cells.

The Sunflower comes from the Asteraceae (or Compositae) family. It is an annual plant that can reach 4 m in height. The long stem ends in a pseudanthe called "Sunflower flower". The Sunflower flower pseudanthe is a floral receptacle, about thirty centimeters long, surrounded by multiple yellow ray flowers.

Sunflowers are native to America. Their domestication is estimated around 1000 BC. JC. In the 1500s, the seeds were exported to Europe. The Sunflower is an important crop for humans, it makes it possible to obtain Sunflower seeds which are particularly appreciated in oil. Sunflower oil is one of the main oilseed crops in the world, just behind soya.

Sowing takes place in early spring. In summer, the large flower heads unfold and face the sun. We identify the Sunflower so much with the sun that its scientific name "Helianthus" means "sun" in greek (Helios) and “flower” (Athos).

When we observe a field of Sunflowers, we notice that all the floral receptacles of the Sunflowers point towards the sun. Charles Darwin called this phenomenon “phototropism”: the plant follows the light. These movements are actually caused by a hormone called auxin. Auxin is a growth hormone found in the stem of sunflowers. Excess light destroys auxin. Consequently, to ensure the growth of the plant, auxin is distributed unevenly along the stem of the Sunflower and varies depending on the day. In short, she flees the sun. These migrations cause the plant to rotate.

However, this phenomenon actually only concerns young plants, adult Sunflowers no longer need to grow, it stops turning which gradually destroys the auxin.