Health Benefits of Sunflower Seeds

Before we get into the details of sunflower seed benefits let us quickly find out the nutritional content in the seeds for better understanding. 30 grams or ¼ cup of sunflower seed contains the following:

Boosts Immunity

Sunflower seeds strengthen your immune system as they contain antibacterial, antimicrobial and antiviral properties. It inhibits the germs that make you sick. Besides, the seeds also contain vitamin E, selenium and zinc.

Vitamin E has antioxidant properties and fights free radicals, preventing them from damaging healthy cells. Selenium reduces inflammation by lowering the body's oxidative stress. Lastly, zinc shields the body from pathogens, inflammation and allergies, which results in improved immunity.

Improves the Cardiovascular Health

High cholesterol and high blood pressure are the underlying causes of heart-related disorders. Sunflower seeds reduce cholesterol and blood pressure to promote a healthy heart.

The seeds contain healthy fats, such as linoleic acid. The body uses this acid to produce a compound that relaxes the blood vessels and also lowers blood pressure. Vitamin E in the seeds lowers bad cholesterol, total cholesterol and triglycerides, leading to a healthy heart.

The compound phytosterols in sunflower seeds prevent excess absorption of cholesterol in the body, which also helps the heart to remain healthy.

Helps in Managing Diabetes

Among the benefits of eating sunflower seeds is that it helps to manage the blood sugar level. Sunflower seeds contain a plant compound called chlorogenic acid. The acid is known to increase the insulin levels in the blood and reduce the sugar.

Another beneficial component of sunflower seeds is their fibre content. Fibre reduces glucose absorption in the blood to keep sugar levels in control. Magnesium in the seeds also contributes to insulin sensitivity in people with diabetes.

Improves the Brain Health & Function

Vitamin B6 in sunflower seeds helps produce neurotransmitters, which play the crucial role of chemical messengers in the brain. The vitamin also helps regulate the brain's energy use and improves concentration and memory.

Besides, vitamin E in the seeds is a rich source of antioxidants. Hence, it protects the brain cells from oxidative damage and cognitive deterioration. The fatty acids in sunflower seeds also contribute to brain function and health.

Sunflower Seeds Benefits for Weight Loss

The fibre, fat and proteins in sunflower seeds are responsible for helping the user achieve weight loss. The fibre and proteins in the seeds keep one fuller for longer, reducing the frequency of food intake, in turn reducing the weight.

Chlorogenic acid in the seeds is also known to aid in weight loss by boosting fat metabolism, lowering cholesterol and reducing triglycerides. It may also improve obesity-related hormones.

Supports Digestive Health

Sunflower seeds also support and improve digestive health as they contain soluble and insoluble fibre. It helps to regulate the bowel movement by bulking the stool and preventing constipation. The soluble fibre acts as a food source for the gut bacteria and facilitates its growth. The gut bacteria is not only related to digestive health but it is also crucial for immunity and the brain.

Supports Repair and Growth in the Body

Eating sunflower seeds can also assist in repairing the body and helping the growth. The protein in the seeds helps to build and maintain muscles. Since proteins are the building blocks of body structure, sunflower seeds play a crucial role in growth, repair, and development.

Sunflower Seed Benefits for Hair

Sunflower seeds can benefit those looking to achieve healthy hair. They contain vitamin E, a rich source of antioxidants that protect hair from damage due to oxidative stress.

The linoleic acid in the seeds stimulates dead hair follicles and conditions the hair strands, too. Sunflower seeds may also reduce the damage caused by external factors, improve hair quality, and reduce hair fall.

Iron and other minerals in the seeds oxygenate the blood and ensure sufficient blood flow to the scalp. They also stimulate the hair follicles and encourage healthy hair growth.

Supports Bone Health

Minerals such as copper, magnesium and calcium in sunflower seeds play an essential role in maintaining bone health. They improve the bone density, reducing the risk of fractures and osteoporosis. In addition to the minerals, sunflower seeds also contain phytosterols. It helps to reduce inflammation and improve bone health.

Sunflower Seed Benefit for Females

Females can particularly benefit from sunflower seeds as their nutritional content, like vitamin E, has the properties to reduce the symptoms associated with Premenstrual Syndrome (PMS). It is also efficient at managing menopausal symptoms such as hot flashes and mood swings. Females can also get relief from period cramps due to the presence of magnesium in the seeds.

May Have Anti-Cancer Properties

Sunflower seeds have antioxidant properties that protect cells from damage by neutralising free radicals in the body. Therefore, they may be helpful in combating cancer. Besides, the seeds also contain phytosterols that are known for their anti-cancer properties. They help to curb breast and colon cancer.

May Be Beneficial for Male Reproductive Health

Nutrients in sunflower seeds, such as selenium, zinc, folate and vitamin E, are essential for male reproductive health. The benefits of eating sunflower seeds include an increase in sperm production, an improvement in fertility and support in prostate health.

Sunflower Seed Benefits for Skin

Sunflower seeds help to nourish the skin and give it a glow as they contain healthy fats and vitamin E. The healthy fats also help to delay the signs of ageing and prevent skin conditions like dermatitis. The vitamin E content in the seeds offers anti-inflammatory benefits to the skin and protects it from UV rays.

Helps to Prevent Muscle Cramps in the Body

Muscle cramps can be painful, and sunflower seeds are an excellent way to keep them away. The seeds contain magnesium and pantothenic acid that can aid in relieving muscle cramps.

Magnesium plays a key role in neuromuscular transmission and is responsible for muscle contraction. Besides, in some rare cases, pantothenic deficiency may lead to muscle cramps. Hence, sunflower seeds can be helpful for those with muscle cramps.

One can use sunflower seeds in multiple ways to incorporate them into the daily diet and reap their benefits. Here are some ways to consume sunflower seeds:

• Add it to smoothies, yoghurt, or fruits

• Mix it with cereals

• Consume it with overnight oats

• Sprinkle the seeds on salads or soups

• One can use them as a topping with rice, quinoa, etc.

• Top it on a protein salad, such as salmon, tuna, tofu, chicken, white bean, etc.

• Use it on baked cookies or muffins

• Grind the seeds and coat the fish before frying

• Add it to your burgers

• Sprinkle over sauteed vegetables

(Useful Tip: Sunflower seeds may become rancid as they have high fat content. It is advisable to store them in an airtight container in the refrigerator. Alternatively, you can also freeze them.)

While sunflower seeds are primarily safe to consume, there are certain risks that one must consider. If any of the side effects appear, you must seek medical assistance.

Allergic Reactions Some people may be sensitive to sunflower seeds and may get an allergic reaction upon consuming the seeds. One may experience vomiting, stomach ache, itching, rashes and so on.

Weight Gain Those who consume sunflower seeds must be mindful of the quantity. Since the seeds are rich in calories, they can increase one’s weight if consumed in large quantities.

Bacterial Contamination Sprouting sunflower seeds at home can lead to bacterial contamination as the warm and humid conditions ideal for sprouting are also favourable for bacteria to grow. One must carefully follow the safety instructions while sprouting the seeds at home.

Faecal Impaction Consuming large amounts of sunflower seeds with the shell poses a risk of stool blockage or faecal impaction. A blockage occurs as the shell fragments cannot be digested by the body. One may not have a bowel movement, and the doctor may have to remove it under general anaesthesia.

Harms the Kidneys The cadmium content in sunflower seeds can pose a risk to the kidneys if eaten for a very long time. Sunflowers take the cadmium from the soil, depositing it in the seeds. Therefore, the seeds contain a higher amount of cadmium than other foods.

Sunflower seeds make a versatile snack option that not only satiates your hunger but also provides multiple benefits of eating sunflower seeds. It is rich in various vitamins and minerals that aid in boosting health.

Consuming sunflower seeds in moderate quantities helps improve heart health, reduce cholesterol and blood pressure, reduce inflammation, control diabetes, and more. However, one must also be attentive towards the possible side effects of the seeds when consumed in high amounts.

One can also try the several ways mentioned to include sunflower seeds in an exciting way into their foods to enjoy this delectable seed.

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Can sunflower seeds be consumed during pregnancy?

Yes, sunflower seeds are safe for consumption during pregnancy. In fact, it provides many benefits as it is rich in nutrients, vitamins and fatty acids. It supports foetal development and also supports the mother’s health.

Are sunflower seeds beneficial for those with thyroid?

Yes, sunflower seeds may be beneficial for those with thyroid as it contains selenium. Selenium supports thyroid function by removing the oxygen free radicals produced during the thyroid function.

Can one eat raw sunflower seeds?

Yes, one can eat the sunflower seeds raw or after roasting it.