Native to the Americas, sunflowers are primarily cultivated for their use as a cooking fuel, extracted from its seeds. Sunflower seeds are also consumed raw or roasted, as snacks and used as flour in confectionary items or cereals. They are also used to make butter as an alternative to dairy and peanut butter.
Sunflower seeds are rich in healthy fats, beneficial plant compounds and several vitamins and minerals.
These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.Below, we take a look at some of the health benefits of sunflower seeds.
# Rich in essential nutrientsSunflower seeds are a very good source of vitamins, particularly the B-complex group and vitamins C and E. They also contain a high percentage of essential minerals such as phosphorous, magnesium, manganese, zinc, and iron among others. Collectively, they help maintain our bones, tissues, vital organs and help our bodies heal, among other functions.
# Good for the heart
A higher level of cholesterol, especially low-density lipoproteins (LDL), is bad for the heart as it gets deposited inside the arterial walls and may cause heart attack. Sunflower seeds contain a high percentage of linoleic acid, which helps reduce total cholesterol as well as LDL levels. The seeds also contain oleic acids that can reduce triglyceride, which causes similar cardiac issues.
# Controls diabetes Studies suggest that people who eat 1 ounce (30 grams) of sunflower seeds daily as part of a healthy diet may reduce fasting blood sugar by about 10% within six months, compared to a healthy diet alone.
The blood-sugar-lowering effect of sunflower seeds may partially be due to the plant compound chlorogenic acid.
Anti-inflammatoryAcute inflammation is a temporary, protective response to any injury or infection through swelling. Chronic inflammation, however, is a long-term condition that causes damage to the cells, tissues and vital organs like the heart. It can also cause DNA damage and cancers. Sunflower seeds contain vitamin E and phenolic compounds like flavonoids, both of which have antioxidant properties that help reduce inflammation.
Stool Blockages
Eating a large number of sunflower seeds at once has occasionally resulted in fecal impaction — or stool blockages — in both children and adults (28Trusted Source, 29Trusted Source).
Eating sunflower seeds in the shell may increase your odds of fecal impaction, as you may unintentionally eat shell fragments, which your body cannot digest .
An impaction may leave you unable to have a bowel movement. Your doctor may need to remove the blockage while you’re under general anesthesia.