Sunflower seeds Benefits and Side Effects - Docindia.org

You may have always appreciated a large sunflower, but have you wondered about consuming sunflower seeds in your diet? Sunflower seeds are indeed filled with essential nutrients and some of the most vital plant-based components that are beneficial for your health. This article will help you understand some of the most common health benefits you may get from having sunflower seeds in your diet.

Why do you need to have sunflower seeds in your diet?

In case if you are wondering how, you may have sunflower seeds, it can be said that the seeds of the sunflower are harvested as the fruits of the sunflower plants. While harvesting, the seeds are taken out of the large flower heads of the plant’s flowers and are then processed. It is through this procedure that one may extract sunflower oil.

Sunflower seeds must be consumed because they are filled with some of the most vital nutrients that are required for the healthy functioning of the human body. Some of the most crucial nutrients that are present in sunflower seeds include vitamins such as vitamins E, B complex (especially B6), folate or folic acid, minerals like iron, zinc, magnesium, manganese, copper, selenium, and so on.

Sunflower seeds are advised to be consumed because they are low in calorie content and consist of beneficial proteins and healthy fats. Apart from these, they are also rich in fibre and plant-based components such as niacin and pantothenic acid that are highly beneficial for your health.

List of health benefits to derive from Sunflower seeds:

Sunflower seeds are edible and are found within the inedible black-and-white striped shells that are known as hulls. These parts of a sunflower plant are rich in nutrients and can provide you with several health benefits. Some of the most common types of health benefits that one can derive from sunflower seeds include the following:

1. Sunflower seeds can reduce inflammation:

The major health benefit that one can enjoy is reduced inflammation in the body after consuming sunflower seeds in their diet. Sunflower seeds are rich in anti-inflammatory properties, which help to prevent the risks of developing chronic inflammation in the body. These seeds consist of nutrients like vitamin E and antioxidants like flavonoids, along with plant-based natural components that are also known to prevent the risks of having chronic diseases as a result of inflammation. Having sunflower seeds in your diet is therefore linked to having much lower risks of developing chronic diseases and disorders like rheumatoid arthritis, and so on.

2. Sunflower seeds help strengthen your immune system:

If you consume sunflower seeds in your daily diet, you are more likely to have a strong immune system, because the nutrients that are present in these seeds, especially vitamin E and selenium are known to function as antioxidants which reduce the risks of oxidative stress and the prevent the risks of damage resulted by disease-causing free radicals. This will not only help you to be protected from the occurrences of chronic diseases, but the plant-based compounds in sunflower seeds, such as phenolic acids and flavonoids, can also function as antioxidants that help strengthen your immune system.

Sunflower seeds also consist of natural antimicrobial, antibacterial, and antiviral properties, which help to prevent the risks of developing infections caused by germs and microbes.

3. Sunflower seeds help boost your energy levels:

If you feel particularly low due to a lack of enough energy in your body, you must consider consuming sunflower seeds in your diet. Sunflower seeds are rich in carbohydrates, which may later be translated into energy and can help reduce the tendency to have low energy levels. Moreover, the proteins that are present in sunflower seeds also help in boosting your energy levels.

Other essential nutrients in these seeds, such as vitamin B and selenium, can also help to keep the energy levels in your body at an optimum. Moreover, elements such as vitamin B1 or thiamin that are present in sunflower seeds can transform food components into energy, so you are likely to remain active and energized throughout the day.

4. Sunflower seeds can help to keep your heart healthy:

In the present times, when the risks of developing heart diseases are on the rise, especially due to a sedentary lifestyle, experts and healthcare professionals often advise people to include sunflower seeds in their diet. This is because sunflower seeds are rich in antioxidants, vitamins, and minerals that help to protect your heart health.

Moreover, the healthy fats that are present in sunflower seeds help to improve the overall functioning of the heart. The rich amounts of fiber and protein that are found in sunflower seeds can help you reduce the chances of developing various types of cardiovascular diseases, such as heart attack, heart failure, cardiac arrest, stroke, and so on.

The nutrients in sunflower seeds also help to prevent the risks of an increase in the levels of bad or LDL cholesterol and blood pressure, which can also reduce the chances of heart problems.

5. Sunflower seeds help control diabetic conditions:

People who have type 2 diabetes can always consider adding sunflower seeds to their diet. This is because the nutrients that are present in the seeds of sunflower help to control the levels of glucose in your body. Sunflower seeds are also often considered one of the superfoods that are beneficial for diabetic people. It is mostly due to the presence of nutrients like a phenolic antioxidant called chlorogenic acid, which can help in enhancing the production of insulin and lowering the blood glucose levels in the body.

6. Sunflower seeds are helpful for weight management:

The healthy fats, vitamins, minerals, and antioxidants that are present in sunflower seeds help you in healthy weight management and reduce the risks of developing weight-related disorders such as obesity. Moreover, sunflower seeds are also rich in components such as antioxidants and anti-inflammatory effects of chlorogenic acid, which help you to reduce the risks of obesity and related types of diseases.

7. Sunflower seeds reduce the risk of non-alcoholic fatty liver disease:

The risks of developing health problems such as non-alcoholic fatty liver disease are on the rise in the present day, for which many doctors recommend that people consume sunflower seeds. The nutrients that are present in these seeds reduce the risks of fat build-up in your body and thus allow your liver to function effectively and prevent the risks of other types of metabolic diseases.

Risks and Side effects of having Sunflower seeds:

Sunflower seeds are beneficial for your health, mostly because of the essential nutrients that are present in them. But in some cases, having these seeds may result in certain side effects. Though the negative effects of having sunflower seeds may vary from one person to another, some of the most common types of side effects include the following:

1. Risks of kidney diseases:

Having sunflower seeds in large amounts can increase the risk of kidney diseases, especially due to the high level of phosphorus in sunflower seeds.

2. Chances of weight gain:

Excessive intake of sunflower seeds in your diet can increase your overall calorie intake significantly, which can affect your body weight. This can lead you to put on weight and develop other related types of health issues.

3. Risks of skin rashes:

The element selenium, which is present in sunflower seeds, can result in the formation of skin rashes, especially if they are consumed in excessive quantities.

Alongside these, one of the most commonly occurring side effects of having sunflower seeds can be allergic reactions.

Conclusion:

Consuming sunflower seeds can provide you with a lot of health benefits, such as boosting your immune system, digestion, heart health, controlling diabetes, and so on. Having sunflower seeds is healthy because of the rich amounts of nutrients that are present in these seeds. When you add these seeds to your diet plan, your body can absorb the nutrients present in them, such as vitamins, minerals, antioxidants, and plant-based nutrients, which can highly benefit your health. But sunflower seeds consumed in excess quantities can lead to side effects as well.