The sunflower plant is fascinating in many ways. True to its name, it follows the movement of the sun (a phenomenon called heliotropism). Its flower is an aesthetic asset. Moreover, sunflower seeds are milled to produce edible oils. However, the trivia doesn’t end here. Did you know you can eat sunflower seeds too?
Research has shown that sunflower seeds are a great source of vitamin E. They have almost zero cholesterol! Binging on them can be great for your skin, heart, liver, and overall health.
Want to know the science behind these benefits? Keep scrolling!
Table Of Contents
The gorgeous, bright, and summery sunflowers (Helianthus annuus and other species) are the origin of sunflower seeds. They are popular among the avian (birds and air-borne animals) community and are gaining popularity with health freaks too.
The back of the heads of mature sunflowers turn dry and brown, and the yellow petals wither and fall off. This is when the seeds become plump, which is the best time to harvest them (1).
Sunflower seeds are quite versatile. You can eat them raw and whole. The kernels can be eaten raw after hulling the outer shells. You can also roast and have them salted or plain. Hulled, raw, or roasted sunflower seeds are commonly used in baking too (1).
Sunflower seeds are reservoirs of essential fats, protein, magnesium, phosphorus, potassium, zinc, iron, folate, and vitamins A, E, and B (2). That is why they are used in cooking.
The best thing about sunflower seeds? They have no cholesterol! They contain several critical precursors (phytosterols) for the production of hormones in your body (2).
No wonder sunflower seeds are touted to be an ideal keto-friendly snack! Eating them in fixed amounts can benefit your health in many ways. Check out the next section to find out more.
Thanks to their nutritional value, sunflower seeds offer a range of health benefits. They may aid healthy weight loss and maintain hormonal balance in women and men. These seeds can also protect you from cardiovascular diseases and metabolic disorder.
Sunflower seeds can influence the metabolism and accumulation process as they are rich in mono and polyunsaturated fatty acids.
Saturated fats are found in butter, margarine, lard, and shortening. When you replace saturated fats with unsaturated ones, your cholesterol levels may fall (3).
Sunflower seeds may lower bad cholesterol (LDL) in serum. You also feel a sense of satiety when you eat them. This is because they are high in calories. Eating sunflower seeds can fill you up, so you don’t binge on high-cholesterol foods (3).
Also, a drop in cholesterol levels is good news for your heart!
Sunflower seeds may help in controlling your blood cholesterol levels. Low cholesterol level means a low risk of atherosclerosis and other heart diseases. Sunflower seeds also exhibit anti-hypertensive effects.
These seeds contain specific proteins, vitamin E, and phytochemicals like helianthin that scavenge free radicals in your blood. The proteins found in them (like pepsin and pancreatin) also block angiotensin-I converting enzyme (ACE). This is a vasoconstrictor, which means it narrows the blood vessels, thus increasing blood pressure (4), (5).
Consuming foods that have ACE-inhibitors can be beneficial in heart conditions like hypertension, ischemic attacks, and arrhythmia (5).
Sunflower and its oil and seeds are known for their anti-inflammatory effects as they contain active tocopherols (vitamin E), linoleic acid, linolenic acid, triterpenes, and miscellaneous polyphenolic compounds (4).
High sugar levels can trigger inflammation. Fortunately, sunflower seeds have plenty of dietary fiber that slows down the nutrient absorption from food and prevents sugar spikes after a meal (8).
Does that mean sunflower seeds have a low glycemic index (GI)? Let’s find out.
Many healthcare providers suggest that diabetes can be controlled by eating the right foods. Eating high sugar, high-carb foods can cause undesirable sugar spikes in your blood. This worsens the condition if you are already dealing with diabetes (9).
Snacking on low cholesterol and low GI foods like sunflower seeds can help you manage your diabetes. Sunflower seeds have a low glycemic index of about 20. Eating them and pumpkin seeds can prevent your blood sugar levels from shooting up (hyperglycemia) (9).
The unsaturated fatty acids and polyphenolic compounds in sunflower seeds also have anti-diabetic effects. By controlling your sugar levels, you indirectly protect your liver, pancreas, and other vital organs as well (10).
High fiber foods like sunflower seeds, pecans, walnuts, pumpkin seeds, soy nuts, and other nuts/seeds work as laxatives to help ease constipation (11).
You can eat them by themselves or add them to smoothies, breakfast cereals, or yogurt. But, make sure you take just 20-35 g of these nuts and seeds per day. Too much or too less of fiber in the form of these seeds could worsen constipation or diarrhea.
The anti-inflammatory property of sunflower seeds can relieve irritable bowel syndrome (IBS). But, be mindful of drinking water along with them. Without water, the seed fiber can do more harm than good (12).
Sunflower seeds are one of the richest sources of phytoestrogens. Phytoestrogens are plant-based metabolites. These phytochemicals are structurally and functionally similar to hormones, especially estrogen and testosterone (13).
Studies reveal that phytoestrogens, lignans, and isoflavones have several beneficial properties that can help prevent breast cancer, prostate cancer, osteoporosis, and various postmenopausal disorders (13), (14).
These plant precursors also bind to estrogen receptors in your body and may positively affect the functioning of the brain, bone, liver, heart, and reproduction (13).
But, this property of phytoestrogens is highly debated and not a lot of researchers endorse these positive effects.
Researchers claim that sunflower seed extract demonstrates antibacterial and antifungal properties.
These seeds can inhibit the growth of certain species of bacteria, like Salmonella typhi, Staphylococcus aureus, Bacillus subtilis, and Vibrio cholera. When it comes to fungi, these seeds might inhibit Aspergillus fumigates, Rhizopus stolonifer, Candida albicans, and Fusarium oxysporum (4).
The tannins, alkaloids, and saponins in sunflower seeds interfere with the cell cycle and protein synthesis, thus killing the bacterial and fungal pathogens (4).
Barring a few hiccups (which we will discuss later), sunflower seeds are a filling, healthy, and tasty snack. These seeds can be eaten by young and old, whether you have diabetes or are battling cancer.
What makes these seeds so wholesome and digestive? Their nutritional profile.
They are well-balanced in terms of nutrient distribution. Find out more below!
|Nutrient||Unit||1 cup, with hulls, edible yield 46 g|
|Total lipid (fat)||g||23.67|
|Carbohydrate, by difference||g||9.20|
|Fiber, total dietary||g||4.0|
|Vitamin C, total ascorbic acid||mg||0.6|
|Vitamin A, RAE||µg||1|
|Vitamin A, IU||IU||23|
|Vitamin E (alpha-tocopherol)||mg||16.18|
|Fatty acids, total saturated||g||2.049|
|Fatty acids, total monounsaturated||g||8.523|
|Fatty acids, total polyunsaturated||g||10.643|
|20:5 n-3 (EPA)||g||0.006|
Sunflower seeds are composed of 20% protein, 35-42% oil, and 31% unsaturated fatty acids. They have abundant linoleic acid, oleic acid, dietary fiber, magnesium, phosphorus, potassium, calcium, selenium, vitamin A, vitamin E, and folate (4).
These seeds are also rich in active biochemicals. They contain flavonoids like heliannone, quercetin, kaempferol, luteolin, and apigenin, along with phenolic acid and trace elements. (4).
Phenolic acids like caffeic acid, chlorogenic acid, caffeoylquinic acid, gallic acid, protocatechuic, coumaric, ferulic acid, and sinapic acids are also identified in sunflower seeds (4).
Alpha, beta, and gamma tocopherols are present in this plant’s tissues. They also possess alkaloids, tannins, saponins, terpenes, and steroids. This is why sunflower seeds have potent antioxidant, anti-inflammatory, and antimicrobial effects.
You can have this power-packed and nutritious snack in a hundred different ways! Here are a few quick ways you can check out.
Sunflower seeds are truly versatile. You can eat them raw, dry roasted, or fried in butter. It is easy to hull them too.
Hulled raw sunflower seeds can be used in muffins, cookies, bread, and homemade granola and sprinkled on salads and cereal.
How To Hull Sunflower Seeds
I tried making a loaf of gluten-free bread with sunflower seeds. And guess what?
It turned out to be DELICIOUS!
Here’s the recipe.
The next question that might occur to you is, “Will something go wrong because I ate too many sunflower seeds?”
Read the next section to find out the side effects of binging on sunflower seeds.
There have been cases of severe constipation and diarrhea in children who reportedly consumed unshelled sunflower seeds. Eating unshelled sunflower seeds can cause impaction (a condition in which the stool gets stuck and hardened in the rectum), causing a bezoar (15).
Hence, it is risky for both adults and children to eat unshelled sunflower seeds (15).
There are also chances of developing an allergic reaction to sunflower seeds. The sunflower pollen and proteins are known to be potent allergens.
One might develop a skin condition, rashes, swollen tongue and larynx, allergic rhinitis, asthma, bronchitis, conjunctivitis, and/or edema after eating sunflower seeds (16).
If you notice any of these symptoms after eating sunflower seeds, consult a doctor at the earliest.
One of the classic side effects of sunflower seeds or oil is worsened acne.
If you already have acne vulgaris, sunflower seeds can aggravate it because these seeds have high-fat content and trigger comedogenic sebum. Such high-lipid sebum can clog the skin pores and worsen acne (17).
On the contrary, the topical application of products with sunflower seed oil or extracts works well as these products show anti-inflammatory effects and heal skin conditions (17).
Further research is needed to determine whether sunflower seeds are helpful or not.
So, what’s the right thing to do? Should you eat or not eat sunflower seeds? Decide after you read the next section!
Here’s what you need to keep in mind when eating sunflower seeds:
In any case, you should consult a doctor or a nutritionist to determine the right portion size and alternatives for you.
How Sunflower Seeds Are Harvested?
This is an interesting procedure!
If you are motivated to try these seeds, you can buy a bag of these from here and snack on them.
You can also buy unshelled ones here and use them as and when needed. We’ve also got some tips to store them safely. Check them out!
The best way to store sunflower seeds is in an airtight container or bag in the pantry or any cool, dark place with a constant temperature.
Putting them in a fridge prolongs their shelf life, but make sure to store them in a glass or ceramic container as these seeds easily absorb harmful chemicals from plastic.
And how do you know if they’ve gone bad?
Just smell them!
Usually, sunflower seeds have a good, long shelf life. But when they start smelling rancid, it’s time to throw them out.
The fatty acids in them get oxidized by the oxygen in the air. Eating them at this point can be harmful to your health. So, check the stored containers every once a while.
Sunflower seeds are a nutritious snack. They have fair amounts of linoleic, linolenic, and oleic acids. They are also full of tocopherols, tannins, alkaloids, polyphenols, and other active ingredients.
Hence, making them a part of your diet can benefit you in various ways. Add them to your cereal, baked foods, afternoon snack bowl, or meal smoothies. Their nutty flavor and texture will hit you in the right spot.
Try out the recipes we’ve shared here and tell us how you like them. Please send in your feedback, queries, and relevant suggestions using the comments box below.
Here’s to healthy eating!
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