Sunflower seeds: side effects and warnings
Sunflower consumption may have some disadvantages, despite its many benefits:
Sunflower seeds contain a lot of healthy unsaturated fat, but they also contain saturated fat, which increases bad cholesterol in the body if consumed in excess.
Sunflower seeds are high in sodium, especially roasted and salted sunflower seeds, and excessive consumption may increase the risk of high blood pressure.
Sunflower seeds increase the level of some minerals, such as phosphorus and selenium, which leads to symptoms of selenium poisoning, which include weakening of hair and nails and skin rashes.
Symptoms of sunflower seed allergies include eczema, itchy mouth, infectious disorders, vomiting, and other allergy-related symptoms.
Sunflower seeds have the following properties
There are many health benefits associated with sunflower seeds, including:
An important source of antioxidants: Sunflower seeds contain antioxidants such as vitamin E, which prevents free radical damage to cells, maintains eye health, and reduces the risk of age-related macular degeneration. Furthermore, sunflower seeds contain selenium, an antioxidant that protects cells from damage when combined with vitamin E. Vitamin E intake is associated with a reduced risk of heart disease.
Sunflower seeds contain high levels of fat, especially healthy unsaturated fats, which helps increase good cholesterol (HDL) and reduce bad cholesterol (LDL). This type of fat has been observed to lower blood pressure levels and regulate blood sugar levels, as well as reduce the risk of heart attack and stroke.
Sunflower seeds contain protein that helps build and maintain muscles and tissues.
Seeds from sunflowers help build new cells and also make deoxyribonucleic acid (DNA) and RNA, since they contain folate, an essential nutrient for the formation of red blood cells and for pregnant women. It helps the fetus develop normally in women.
Sunflower seeds are an important source of vitamins, including vitamin B5, which eases wound healing and aids in the metabolism of fats, carbohydrates, and proteins for energy. By reducing total cholesterol levels, vitamin B3 reduces the risk of heart disease. Sunflower seeds also contain vitamin B6, which helps release the brain-transmitting hormones norepinephrine and serotonin.
Sunflower seeds are a good source of fiber, which maintains intestinal health and movement, as well as reducing cholesterol and blood sugar levels.
Sunflower seeds have a high nutritional value
| Food | Nutritional Value |
| calories | 50 calories |
| carbohydrates | 2 grams |
| Fats | 4 grams |
| fiber | 1 gram |
| Protein | 2 grams |
| Vitamin E | 3 mg |
| phosphorus | 96 mg |
| magnesium | 11 mg |
| copper | 152 micrograms |
| potassium | 41 mg |
| Selenium | 7 micrograms |
Can sunflower seeds help you lose weight?
To lose weight successfully, you need to change your daily eating habits, follow a healthy and balanced diet, and increase your physical activity. One type of food cannot reduce weight, but many foods can be introduced to help the weight loss process, such as sunflower seeds, which contain fiber that facilitates bowel movements and reduces cholesterol. Blood sugar levels are controlled and satiety is increased.
People who eat higher amounts of fiber have a better weight and have a lower risk of obesity, heart disease, stroke, diabetes, high blood pressure, and some types of cancer, according to a 2009 study published in Nutrition Reviews.
However, sunflower seeds are high in fat, and most of their fats are polyunsaturated, which have health benefits because they reduce bad cholesterol and lower blood pressure. Consuming them within the permissible limit and consuming them instead of saturated and unhealthy fats will reduce blood sugar levels and reduce stroke and heart attack risks, since fats are generally high in calories and should not be consumed in large quantities. To prevent weight gain instead of weight loss, it is more than the body needs.
Sunflower seeds roasted
Sunflower seeds can be eaten raw, but roasting enhances their flavor by reducing moisture in them, which increases their crunchy texture, and roasting changes the color of the seeds. Seeds differ greatly. Roasted seeds may have a little more fat and calories, since they may lose some vitamins and antioxidants depending on the temperature and time of roasting. It’s also important to note that roasted grains are higher in sodium, and people on a sodium-restricted diet should be cautious when eating them.
Oil from sunflowers
Cold pressing is the process used to extract sunflower oil from sunflower seeds. Other methods can also be used to extract it. There are many health benefits associated with vitamin E. However, pregnant women, lactating women, diabetics, and people with allergies should use this oil in moderation and not excessively.
Pregnant women can benefit from sunflower seeds
To maintain a healthy and balanced diet, pregnant women should introduce nutrient-rich foods to provide essential nutrients and energy for the growing and developing fetus as well as to help the body cope with possible changes. Sunflower seeds contain many nutrients that should be added to the diet of pregnant women, including proteins, unsaturated fats, zinc, and iron.