Emma Miller
The seeds can be eaten with porridge or as a snack. Sunflower seeds have a tough outer shell. Since the shell is difficult for people to digest, they usually eat the hulled seeds. People can also grow seedlings from sunflower kernels, which can increase the nutritional value of the seeds.
According to a 2017 review from a reliable source, sunflower seeds have the following nutritional value
- sulfur-rich proteins, valuable for many biological processes, including muscle and skeletal development
- amino acids, including glutamine, arginine, and cysteine
- 55-70% linoleic acid and 20-25% oleic acid
- more vitamin E than in flax seeds, sesame seeds, and peanuts
- antioxidants, including flavonoids and phenolic acids with high concentrations of niacin and vitamins A, B, and C
- rich in minerals such as calcium, iron, and magnesium
About the seeds
The common sunflower (Helianthus annuus L.) belongs to the Asteraceae family. The seeds of the plant are edible, and producers use them for food and for the production of sunflower oil. Thus, sunflower oil is the fourth most produced oil in the world.
Farmers not only provide a source of food for humans but also use sunflower seeds as food for livestock. Seed germination also plays an important secondary role in the ecology and life cycle of organisms.
Health benefits
Including sunflower seeds in the diet can bring health benefits.
Anti-inflammatory and antimicrobial
- anti-inflammatory
- antifungal
- antibacterial
- wound treatment
The beneficial effects are due to compounds such as phenols, tannins, and saponins. However, many studies involve animals or laboratory tests, so scientists need to conduct more research to draw firm conclusions about the effects on humans.
Cardioprotective and antitumor effect
Sunflower seeds are a rich source of carotenoids and tocopherols, which act as antioxidants to help prevent damage from free radicals.
A 2020 review from reliable sources found that sunflower seeds and oil may be beneficial for
- atherosclerosis
- arterial diseases
- Stroke
- Hypertension
- Cancer
Humans cannot synthesize tocopherol or vitamin E in the body and must get them from food. Thus, including sunflower seeds in the diet is an appropriate way to increase vitamin E levels.
Antidiabetic and cholesterol-lowering effects
Studies show that sunflower seeds can be effective against diabetes and high cholesterol. People with diabetes can produce glycation end products that can be harmful to the body. Sunflower seeds contain compounds that can inhibit these substances.
The caring in sunflower seeds can lower triglyceride and cholesterol levels, which could potentially benefit people with hyperglycemia or hyperlipidemia. A small pilot study involving 50 obese adults showed that sunflower seed extract reduced blood cholesterol levels and improved body weight and fat mass.
However, since the participants took a concentrated extract, it may not have the same effect as eating sunflower seeds. In addition, the researchers advised the participants to consume 500 calories less than their usual diet, which would also lead to weight loss.
Healthy skin and bones
Sunflower seeds contain omega-6 fatty acids, which are essential for healthy skin. Studies show that a deficiency of essential fatty acids significantly affects the function and appearance of the skin. With this in mind, including essential fatty acid sources in your diet can help prevent skin conditions such as dermatitis and reduce the effects of aging on your skin.
Sunflower seeds also contain zinc, an important mineral for skin health, and minerals including magnesium, calcium, and phosphorus for bone health. Although sunflower seeds are a healthy food, people should consider some risks.
Allergies
Studies show that people can be severely hypersensitive to sunflower seeds. People may be allergic to sunflower seed pollen when farmers harvest the crop, or they may be sensitive to birdseed containing sunflower seeds.
Some people may need to avoid eating sunflower seeds because of possible allergic reactions. However, those who are sensitive to the seeds can consume sunflower oil.
Bacteria
Sometimes sunflower seeds can contain harmful bacteria that can multiply when a person grows them or buys sprouted seeds from the grocery store. Sprouted seeds have been responsible for outbreaks of salmonella, which causes symptoms of food poisoning.
Calorie content
Moderate consumption of sunflower seeds as part of a healthy diet can have many benefits. However, the seeds are quite high in calories. If a person is trying to maintain a moderate weight, they may want to limit the portions of sunflower seeds and include them in their daily diet.
