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Sunflower Kernels Benefits, Nutrition, And Its Side Effects

Sunflower kernels benefits have a lot. Sunflower kernels may help lower blood pressure, cholesterol, and blood sugar as they contain vitamin E, magnesium, protein, linoleic fatty acids, and several plant compounds. Here we going to discuss the benefits of sunflower kernels.

Sunflower Kernels Benefits

Reducing Inflammation

For those with short-term or chronic inflammation, sunflower seeds can offer anti-inflammatory benefits. Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. A study found that consuming sunflower seeds and other seeds five times or more each week resulted in lower levels of inflammation, which also lowered risk factors for several chronic diseases.

Improving Heart Health

Sunflower seeds are rich in ‘healthy’ fats, including polyunsaturated fat and monounsaturated fat. A three-fourths cup serving of sunflower seeds contains 14 grams of fat. Studies found that consumption of seeds — including sunflower seeds — was linked to lower rates of cardiovascular disease, high cholesterol, and high blood pressure.

Supporting the Immune System

Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium. Zinc plays a vital role in the immune system, helping the body maintain and develop immune cells. Selenium also plays a role in reducing inflammation, fighting infection, and boosting immunity.

Boosting Energy Levels

While the high levels of protein in sunflower seeds already help boost your energy levels, other nutrients like vitamin B and selenium can help keep you energized. The vitamin B1 (also known as thiamin) present in sunflower seeds can help you convert food to energy, which can keep you active throughout the day. Selenium can increase blood flow and deliver more oxygen to your body.

¼ Cup of Dry Roasted Sunflower Kernels Nutrition

  • Calories: 207
  • Protein: 5.8 grams
  • Fat: 19 grams
  • Carbohydrates: 7 grams
  • Fiber: 3.9 grams

While sunflower seeds are rich in nutrients, they’re also relatively high in calories. It’s important to keep servings to a quarter cup at a time. In order to slow the caloric intake while snacking, many eat the seeds in the shell, as it takes time to crack open and spit out each shell. However, keep in mind that the shells are often coated in salt — about 70 mg per 1 oz of sunflower seeds.

Side Effects of Sunflower Kernels

  • Excess consumption of sunflower seeds may cause vomiting, stomach ache, and constipation.
  • People allergic to sunflower seeds may show symptoms like vomiting, rashes, breathing problem, swelling and itching around the mouth, etc.
  • Sunflower seeds are rich in calories. Consuming too much may lead to weight gain.
  • Sunflower seeds contain traces of cadmium. Eating too many seeds can be harmful to our kidneys.
  • Eating contaminated sprouted seeds may lead to bacterial infection (Salmonella).


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