Health Benefits of Sunflower Seeds
Sunflower seeds come from sunflowers. They are a crop originally grown by North American Indians. The seeds are mild and nutty.
People eat them raw, roasted, cooked, dried, ground, and pressed as oil. Eating nuts and seeds, including sunflower seeds, often can lower inflammation and reduce the risk of heart disease and type 2 diabetes. Sunflower seeds have antioxidants, good fat, fiber, plant protein, vitamin E, and minerals.
They may help with weight management. You can add these nutritious seeds to meals, snacks, and desserts in many easy ways.
Sunflower seeds help the immune system in multiple ways. They have natural properties that fight germs and prevent illness.
Sunflower seeds are also high in selenium and zinc, which are important for immune function. These nutrients also reduce inflammation.
May Support Heart Disease
Heart disease is the top reason people die in the United States. Both men and women are affected.
Doing exercise and not smoking are important for preventing heart disease.
Nutrition also plays a big part. Sunflower seeds can be helpful.
May Help Prevent or Manage Diabetes
Diabetes raises the chances of heart disease, chronic kidney disease, and vision loss.
However, you can avoid or delay diabetes by living a healthy lifestyle.
Sunflower seeds can help lower blood sugar levels and treat type 2 diabetes. Scientists have found that the bioactive components in these seeds help regulate blood sugar and treat insulin resistance.
May Support Healthy Weight Management
Sunflower seeds are a good choice for weight management. They have filling fiber, satiating fat, and protein.
The chromogenic acid in sunflower seeds may also help regulate weight by providing antioxidant and anti-inflammatory effects.
The sunflower seed extract eaters also had reduced blood cholesterol levels.
May Reduce Nonalcoholic Fatty Liver Disease
Nonalcoholic fatty liver disease (NAFLD) happens when fat builds up in the liver.
Being obese, having metabolic syndrome, or having type 2 diabetes makes it more likely to get NAFLD.
In men, a moderate intake of nuts and seeds was linked to a 9% lower NAFLD risk compared with non-nut and seed eaters.
Nutrition of Sunflower Seeds
Sunflowers are chock full of nutrients. One ounce (about a quarter cup) of sunflower seeds without the shells provides:7
- Calories: 165
- Fat: 14.1 grams (g) (Saturated Fat: 1.48 g; Unsaturated Fat: 12.62 g)
- Sodium: 0.85 milligrams (mg)
- Carbohydrates: 6.82 g
- Fiber: 3.15 g
- Protein: 5.48 g
- Vitamin E: 7.4 mg, or 49% of the Daily Value
- Selenium: 22.5 micrograms (mcg), or 40% of the Daily Value
- Folate: 67.2 mcg, or 26.8% of the Daily Value
- Zinc: 1.5 mg, or 13.6% of the Daily Value
Risks of Sunflower Seeds
Sunflower seed allergies are rare, but it is possible to be allergic to the seeds. In one case, a man allergic to moonwort pollen had a severe allergic reaction to sunflower seeds.
This happened because his body thought the two allergens were similar. Although it is rare, some people who eat a lot of sunflower seeds in their shells have had intestinal blockage.
Sprouting sunflower seeds at home can be risky because harmful bacteria can grow in the warm and humid conditions that are best for sprouting.
It is important to follow safety instructions carefully if you want to sprout seeds at home. Experts also recommend not sprouting in the summer unless the room temperature is around 70 degrees Fahrenheit.
