
Benefits of sunflower seeds. Sunflowers are a good source of heart disease, type 2 diabetes, and other common health issues. They are also a good source of useful plant chemicals, healthy fats, and a number of vitamins and minerals. Sunflower seeds are widely used as a snack right out of the bag and in trail mix, multigrain bread, and nutrition bars. Learn all there is to know about sunflower seeds, including their nutritional value, health advantages, and proper consumption.
BENEFITS OF SUNFLOWER SEEDS
Technically speaking, sunflower seeds are the fruits of the sunflower plant (Helianthus annuus). The plant’s huge blossom heads, which can have a diameter of almost 12 inches (30.5 cm), are used to harvest the seeds. Up to 2,000 seeds can be found in a single sunflower head. Sunflower harvests come in two primary varieties (Trusted Source). One kind is cultivated primarily for its oil, while the other is produced mostly for its edible seeds. The inedible black-and-white striped shells, often known as hulls, surround the sunflower plant that you consume. The shells of those used to extract sunflower oil are solid black. Sunflower seeds are firm but soft, with a mild, nutty flavor.
1. Inflammation

Chronic inflammation is a risk factor for many chronic diseases, but transient inflammation is a normal immune response. For instance, elevated blood levels of the inflammatory marker C-reactive protein are associated with a higher risk of type 2 diabetes and heart disease.reliable source. Those who reported consuming sunflower seeds and other seeds at least five times a week had 32% lower levels of C-reactive protein than those who did not eat any seeds, according to a studyTrusted Source that involved over 6,000 adults.
2. Heart conditions elevated blood pressure
A significant risk factor for heart disease, which can result in a heart attack or stroke, is Trusted Source. By inhibiting an enzyme that causes blood vessels to constrict, the bioactive peptides in sunflower seeds may help your blood vessels relax and drop your blood pressure. Sunflower seeds also contain magnesium, which lowers blood pressure. Sunflower seeds are also a good source of unsaturated fatty acids, particularly linoleic acid. A hormone-like substance that relaxes blood vessels and lowers blood pressure is produced by your body using linoleic acid. Additionally, this fatty acid lowers cholesterol.
3. Diabetes

A few studies have examined the potential benefits of sunflower seeds for blood sugar and type 2 diabetes, but further research is required. In comparison to a healthy diet alone, studies indicate that those who include one ounce (30 grams) of sunflower seeds daily in their diet may experience a 10% reduction in fasting blood sugar within six months. Chlogenic acid, a plant component, may be partially responsible for the blood-sugar-lowering effects of sunflower seeds.
Side effects

Sodium and Calories Sunflower seeds are nutrient-dense, but they also contain a lot of calories. Since it takes effort to split open and spit out each shell, eating the seeds in their shell is an easy strategy to reduce your snacking speed and calorie intake. The shells, which people frequently suck on before cracking them open, are frequently coated in salt, so bear that in mind if you’re watching how much salt you consume. If the label solely offers nutrition information, the sodium content could not be visible.
More side effects
Cadmium The cadmium concentration of sunflower seeds is another justification for consuming them sparingly (Trusted Source). Long-term exposure to high levels of this heavy metal might damage your kidneys. Sunflowers have slightly greater levels of cadmium than most other foods because they have a tendency to absorb it from the soil and store it in their seeds. A weekly limit of 7 mcg per kilogram of body weight is recommended by the WHO. For instance, a 154-pound (70 kg) adult would have 490 micrograms (mcg) of cadmium.
Summary
Sunflower seeds give flavor to a variety of meals and create a nutty, crunchy snack. They include a variety of minerals and plant components that may aid in the fight against type 2 diabetes, heart disease, and inflammation. However, they are high in calories and, if consumed in excess, might have undesirable side effects.