by Dr Deborah Lee, Dr Fox Online Pharmacy
Photo by Zobia Shakar on Unsplash
Sunflowers are my favourite flowers. Just looking at them makes me feel happy! So, when I saw that September 21st was National Sunflower Day, I thought it was time to find out more about the humble sunflower seed.
Nutritional value of sunflower seeds
Sunflower seeds are an excellent source of nutrition, being high in protein, and unsaturated (healthy) fats, and low in saturated (unhealthy) fats.
They also contain vitamins E, B1, and B6 – Vitamin E is essential for the health of the retina, the immune system, and the skin, and vitamins B1 and B6 are vital for a fully functioning nervous system.
Sunflower seeds contain important minerals, such as iron, manganese, potassium, copper and zinc, all of which are imperative for good health.
They are high in dietary fibre, along with chia seeds, and flax seeds, and hence are a great dietary choice for aiding intestinal transport and preventing constipation. High-fibre foods also help you feel fuller for longer and can help you lose weight. However sunflower seeds are relatively high in calories, so they should be eaten in moderation.
What are the health benefits?
Nutritionists believe that sunflower seeds may have the following properties, although the research to date has been largely conducted only in laboratory and animal studies. Sunflower seeds are thought to –
- Act as powerful antioxidants
- Help control blood glucose
- Help lower blood pressure
- Help lower cholesterol
- Lower inflammation
- Speed wound healing
Are there any risks?
There are few cautions about eating sunflower seeds.
- They are often roasted in their shells, with large amounts of salt. High-salt foods are well known to increase blood pressure.
- You should crack the shell and spit it out, then eat the seed inside. Don’t eat the shell, as this can cause serious constipation and even faecal impaction.
- Sunflower seeds contain cadmium which is dangerous to the kidneys in large quantities. Do not eat more than one ounce (30g) of sunflower seeds per day.
- Sprouted sunflower seeds carry a risk of salmonella. Buy them fresh, keep them refrigerated and eat them quickly. Don’t eat them if they smell bad or look discoloured.
- Sunflower allergy is very rare but has been reported. If you get any signs of acute allergy (anaphylaxis) after eating them, phone 999 or get straight to the nearest A and E. Symptoms include swelling of the face and tongue, shortness of breath, wheezing, confusion, and collapse.
How many sunflower seeds are safe to eat?
The safe limit is to eat only 1 ounce (30 g) of sunflower seeds per day.
How can I add more sunflower seeds to my diet?
Sunflower seeds are commonly found in cereal, bread, and other bakery products. They can also be purchased in sunflower seed butter. They are often found in trail mix.
It is possible to purchase hulled sunflower seeds. Alternatively, you can remove the shell yourself by placing the seeds in a bag and rolling firmly over the top with a rolling pin to crack the shells. Then, soak them in water. The bits of shell will float on the surface and the kernels will sink to the bottom. You can then dry them and use them for cooking.
Hulled sunflower seeds can be used as they are or roasted in the oven. They can then be added to homemade muesli or granola, sprinkled on salads, used in baking, in bread, biscuits, cakes, and pies, or simply eaten as a savoury snack.
Final thoughts
What’s not to like about sunflower seeds? High fibre, high protein, low in saturated and high in unsaturated fat, these delicious crunchy seeds are a perfect food ingredient. We are all being encouraged to eat more plant-based foods, eat less processed foods, and increase our intake of foods containing healthy unsaturated fats. Sunflower seeds tick all these boxes!
How could you add more sunflower seeds to your diet?
