Story Content

What is Sunflower Seed?

Common sunflower is the species of the Asteraceae family. Sunflower seeds are the fruits of sunflower and harvested from the flower head of the plant. Sunflower seeds are edible and more commonly used as oil, snacks form and also farmers use this for livestock food.  

Sunflower oil ranks as the fourth most produced oil in the world. They are also popular health foods and people are consuming it in trail mix, cereals, breakfast cereals or direct as a snack in the form of raw, roasted or adding in several dishes. They contain tremendous beneficial nutrients, including healthy fats, minerals, and antioxidant compounds and have nutty taste. 

It can eat in Various forms.

People can eat sunflower seeds in many forms. They can be consumed in trail mix, raw or dry roast form. They can be consumed as the sprouted seeds. As per the studies, consuming in this form increases free amino acids and polyphenols while decreasing anti-nutrients, which affect seed digestion. 

• It can be consumed raw and in ready to snack
• It can be sprinkled roasted or raw seeds on top of cereals, cooked vegetables, or salads
• It can be added when baking bread or muffins
• sunflower seed butter can also be prepared.

Nutritional value

Sunflower seeds are covered with tough outer shell with a striped appearance, so they are usually eat the hulled seeds. People can also grow sprouts from the sunflower seed kernels, which can increase the seeds’ nutritional benefits.

A 1-ounce (oz) portion of hulled sunflower seeds gives the following nutrients:

Nutrient Amount per oz of hulled seeds

• Calories-165
• Carbohydrates-6.82 g
• Protein-5.48 g
• Fat-14.1 g
• Fiber-3.15 g
• Calcium-19.8 mg
• Magnesium-36.6 mg
• Zinc-1.5 mg
• Iron-1.08 mg
• Vitamin E-7.4 g

Health Benefits

Having loads of beneficial nutrients, it also has several health benefits. Consumption of sunflower seeds enhance immune system and energy level. It help in reducing the risk of high blood pressure and heart disease. It shows beneficial effects, which is due to the presence of compounds  such as phenols, tannins, and saponins. The other potential benefits includes:

Anti-inflammatory and antimicrobial properties

It has an antibacterial and antifungal properties

It helps in wound healing

Cardioprotective and anti-tumor effects- Sunflower seeds are rich source of tocopherols and carotenoids, that acts as antioxidants which help prevent damage from free radicals. As per the recent research, found that both sunflower seeds and oil might be beneficial for

• Atherosclerosis, 
• Arterial disease, 
• Stroke, 
• Hypertension
• Cancer

Sunflower seeds in the diet is also good source of Vitamin E and tocopherol, which generally people cannot synthesize in the body and need to obtain it through their diet. 

Anti-diabetic and cholesterol-lowering effects

• People with diabetes produce great amount glycation end products, causing damage to the body. Sunflower seed are useful that inhibit these substances. 
• sunflower seeds contains compound known as Cynarin, which can help lower triglycerides and cholesterol, and thus benefit people with hyperglycemia or hyperlipidemia.
• It also reduce obesity by reducing body weight and mass and also reduce cholesterol.

Healthy skin and bones

• Sunflower seeds are the rich source of omega-6 fatty acids which is required for healthy skin .
• It also contains minerals like zinc, calcium, magnesium and phosphorous, which is helpful in keeping healthy bones and skin and prevent from conditions like dermatitis, skin aging.

Keeping this into mind, one should include this in the diet. Research indicates that essential fatty acid deficiency significantly affects skin function and appearance. 

Treats Anxiety, Depression and Insomnia- when sunflower seeds are taken in moderate amount, are rich in magnesium and research shows the direct link between magnesium consumption and improvement in mood. There those who are in anxiety and depression should include this in the daily diet. Sunflower seeds are also rich in tryptophan, which is converted into serotonin, a compound that help people to give relaxation and gives good sleep therefore.

Is there any Risk of Sunflower Seeds? 

While sunflower seeds are considered to be a healthy food, but it also shows some risk, which needs to be taken care before its consumption. Consuming large amount of roasted seed shows many side-effects. 

Although no limit by USDA has been set but the daily intake of sunflower seeds should be maximum half of the cup but quarter cup is preferable, to provide all the benefits without giving any harmful effects. Some of risk associated to it are: 

Allergy

Many research suggest that it consumption sometimes causes allergy reaction like skin rashes and strong hypersensitivity. People who are allergic to seed pollen or allergic to sunflower seeds needs to avoid eating it. However, they can consume sunflower oil.  

Bacteria

Sometimes, bacteria like Salmonella are found in sunflower seeds may multiply when a person grows them and causes the symptoms of food poisoning also. 

High calorie

Since sunflower seeds are high calorie food, so eating within a limit shows as part of a diet can have multiple benefits. 

Affect Kidney function: As it contains high amount of phosphorous, so it gives negative impact to kidney function.

Summary

Sunflower seeds can be a part of healthy diet, if eaten in moderation. It can be used in many forms like raw seed, roasted form or sprouted form.  It providing essential nutrients and are a suitable source of fiber and have anti-inflammatory and antioxidant properties, therefore showing many healthy effects. Even showing many beneficial effects, some people also shows few side-effects on consuming it like allergy, food poisoning. So it is advisable to consume in moderate amount and enjoy its nutritional benefits.