The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 68

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 65