Sunflower Seeds: 7 Important Nutrition Facts And Health Benefits

1. Sunflower seeds lower cholesterol levels

Sunflower seeds are rich in monounsaturated and multunsaturated fatty acids, which can affect metabolism and accumulation processes.

Saturated fats are high in butter, margarine, etc. Replacing saturated fats with unsaturated fats can lower cholesterol levels.

Sunflower seeds can lower bad cholesterol (LDL) in the body. The drop in cholesterol has a positive effect on heart health.

2. Sunflower seeds are good for cardiovascular health

Sunflower seeds can help control blood cholesterol levels. Low cholesterol levels mean a low risk of atherosclerosis and other heart diseases. Also, sunflower seeds have antihypertensive effects.

These seeds contain plant chemicals like helicantin, which remove certain proteins, vitamin E, and free radicals from the blood. Sunflower seed proteins (such as pepsin and pancreatin) also block angiotensin-1 converting enzymes (ACE). This is a vasoconstrictor material that narrows blood vessels and increases blood pressure.

Eating foods that are good for angiotensin-converting enzyme-1 (ACE) inhibitors can help with heart problems like high blood pressure, ischemic seizures, and arrhythmias.

3. Sunflower seeds have anti-inflammatory properties

Sunflower oil and seeds are known for their anti-inflammatory effects because they contain active tocopherol (vitamin E), linoleic acid, triterphene, and other polyphenolic compounds.

High blood glucose levels in the body can cause inflammation. Sunflower seeds are rich in dietary fiber, which slows the absorption of nutrients from food and prevents blood sugar spikes after meals.

4. Sunflower seeds can be a good snack for diabetics

Eating the right foods is essential to control diabetes. Eating foods high in sugar and carbohydrates can cause spikes in blood sugar.

Snacks like low-cholesterol sunflower seeds can help control diabetes. Sunflower seeds have a low glycemic index. Eating sunflower seeds can prevent blood sugar levels from rising.

Unsaturated fatty acids and polyphenolic compounds in sunflower seeds also have antidiabetic effects. By controlling blood glucose levels, you can indirectly protect the liver, pancreas, and other vital organs.

5. Sunflower seeds help relieve constipation and diarrhea

Fiber-rich foods, such as sunflower seeds, serve as laxatives to help relieve constipation.

It is good to eat sunflower seeds as is or add smoothies, breakfast cereals and yogurt. However, you should only eat 20 to 35 grams of this seed per day. Eating too much fiber rich in sunflower seeds can make constipation or diarrhea worse.

Additionally, the anti-inflammatory properties of sunflower seeds can alleviate irritable bowel syndrome (IBS).

6. Sunflower seeds help control estrogen imbalance

Sunflower seeds are one of the most abundant sources of plant estrogen. Plant estrogen is a plant metabolite. This phytochemical is known to be structurally and functionally similar to estrogen and testosterone.

Studies show that plant estrogen and isoflavones have beneficial properties that help prevent breast cancer, prostate cancer, osteoporosis, and various postmenopausal disorders.

However, these properties of plant estrogen are still controversial and more research is needed. Therefore, please use it for reference only and I recommend consulting with a professional doctor.

7. Sunflower seeds can have antibacterial properties

Research suggests that sunflower seed extracts exhibit antibacterial and antifungal properties.

Sunflower seeds can inhibit the growth of certain species of bacteria, such as Salmonella typi, Staphylococcus aureus, Bacillus subtilis, and Vibrio cholera.

The tannins, alkaloids, and saponins in sunflower seeds are known to kill pathogenic bacteria and fungi.

Additional Information

Sunflower seeds contain protein, unsaturated fatty acids, linoleic acid, oleic acid, dietary fiber, magnesium, phosphorus, potassium, calcium, selenium, vitamin A, vitamin E, and folic acid.

This seed is rich in active biochemicals. It contains phenolic acids and flavonoids such as helicetin, quercetin, kaempferol, luteolin, and apigenin.

It also contains alkaloids, tannins, saponins, and terpenes. Thanks to all these nutrients, that is why sunflower seeds have strong antioxidant, anti-inflammatory and antibacterial effects.

Sunflower seeds side effects / precautions

Sunflower seeds can cause constipation and diarrhea

There were cases of constipation and diarrhea in children who ate unpeeled sunflower seeds. Eating unpeeled sunflower seeds can cause stomach stones by causing stool to adhere to the rectum and become stiff.

Therefore, both adults and children should be careful to eat sunflower seeds without peeling their skin.

Sunflower seeds can cause allergic reactions

Sunflower seeds are likely to cause allergic reactions. Sunflower pollen and proteins are known as strong allergens.

After eating sunflower seeds, skin conditions, rashes, edema, allergic rhinitis, asthma, bronchitis, and conjunctivitis may appear.

If you experience these symptoms after eating sunflower seeds, see your doctor quickly.

Sunflower seeds can make acne worse

One of the typical side effects of sunflower seeds or oil is worsening of acne.

Sunflower seeds can aggravate acne because they are high in fat and cause comadogenic sebum. These high-lipid sebums can block your skin’s pores and make acne worse.

On the contrary, the local application of products containing sunflower seed oil or extracts shows anti-inflammatory effects.

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