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Sunflower Seeds
Health Benefits
Sunflower seeds come from the familiar, large, daisy-
like flower of the sunflower plant, which can grow
as tall as 10 feet. Native Americans used the seeds
as a snack, pounded them into meal, cooked them
as a mash, and used them to make bread. Around
1500, Spanish explorers took the plants to
Europe. By the 18th century, it
was discovered that the
seeds were valuable
for their oil. The
Russians remain
the world’s top
producer of the
seeds to this day.
an outstanding source of E,
the antioxidant vitamin
helps decrease severity and frequency
of hot flashes in menopausal women
high in phytosterols, which help to
lower blood cholesterol levels
Nutrition Facts
Sunflower seeds, hulled
Serving size: ¼ cup (1 oz)
Dietary Fiber ...................... 3.0 g
Calories ......................................... 204 kcal
Total fat ......................................... 18.01 g
Saturated fat................................. 1.559 g
Trans fat ........................................ 0 g
Cholesterol . ................................. 0 mg
Sodium .......................................... 3 mg
Potassium ..................................... 226 mg
Carbohydrate . ............................. 7.0 g
Sugars . .......................................... 0.92 g
Protein . ......................................... 7.27 g
Vitamin A . .................................... 18 IU
Vitamin C . .................................... 0.5 mg
Calcium ......................................... 27 mg
Iron . ............................................... 1.84 mg
Folate . ........................................... 79 mcg
Magnesium . ................................. 114 mg
works to reduce the risk of colon cancer
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