Sunflower seeds are a healthy and delicious treat when eaten in moderation. Eating too many, however, may cause some potential health challenges.
Possible Concerns
Sunflower seed serving sizes vary by product, but a typical serving of shelled seeds is around one to two ounces (approximately 1/8 to 1/4 cup of kernels or 1/2 to 3/4 cup unshelled seeds). This serving is fine, even if eaten daily as part of a balanced diet. But going over this amount on a regular basis may contribute to the following:
Too Many Fat Grams
Sunflower seeds are high in fat, which, according to McKinley Health Center, is necessary for some vitamin absorption, proper growth, maintaining cell membranes and to help give your body energy. The good news is that sunflower seeds contain healthy poly and monounsaturated fats which can help maintain good cholesterol levels and support cardiovascular health. The bad news is that even healthy fats can cause unwanted weight gain.
Self’s Nutrition Data website lists a typical one ounce serving of raw sunflower seed kernels as having 14 grams of fat or 22 percent of your daily recommended allowance. Eating too many sunflower seeds could have you going over your daily recommended allowance very quickly. Sunflower seeds that have been cooked in oil may have even higher percentages of fat as well.
Unwanted Calories
In addition to being high in fat, sunflower seeds are also high in calories. One serving contains 164 calories. While this is fine in moderation, eating too many seeds over a long period of time could lead to excess weight gain.
Unwanted Additives
If you eat raw, unflavored and untreated seeds, you won’t need to worry about anything else going into your diet than the seeds you are eating. But if you enjoy your seeds dry roasted or flavored, they may contain unwanted and controversial additives such as monosodium glutamate (MSG) or “natural” or artificial flavors that might include a number of unspecified chemical ingredients. You can view ingredient lists of popular flavored and roasted sunflower seeds at Foodfacts.com.
According to an article by Dr. Joseph Mercola, many people are sensitive to MSG and the substance is linked to many adverse symptoms including obesity, headaches, depression, fatigue, chest pain and rapid heartbeat. To avoid unwanted ingredients, read labels carefully and consider choosing organic options.
Excess Salt
Sunflower seeds by themselves are naturally low in sodium, but those that have been roasted and salted can have very high salt levels. In fact, according to the USDA’s National Nutrient Database, one ounce of toasted, salted seeds has 174 milligrams of sodium. While this amount falls short of the American Heart Association’s (AHA) recommended salt intake level of 1,500 milligrams, eating several servings of salted seeds a day quickly adds up.
Too much sodium in your diet has the potential to raise your blood pressure, which can increase the risk of stroke, heart disease, osteoporosis, stomach cancer and kidney disease, reports the AHA. To avoid consuming too much salt in sunflower seeds, stick to eating raw, unsalted seeds.
Tooth and Gum Damage
The method of eating unshelled sunflower seeds requires you to crack the shells between your teeth. If you have weakened tooth enamel or dental work, this action may cause damage to your teeth and gums, especially if you crack the seeds in large quantities. In addition, sharp hull slivers may get caught between the teeth and gums or irritate your mouth.
Too Much Selenium
Selenium is a critical mineral that helps fight free radicals in the body. A one ounce serving of shelled sunflower seeds contains 21% of the daily recommended selenium allowance. Eating several servings of sunflower seeds a day can put you at risk of ingesting too much selenium.
According to the University of Maryland Medical Center (UMM), taking in more than the recommended serving of selenium each day may increase your risk of diabetes. In addition, UMM reports that high doses of selenium over time can be toxic.
Check With Your Doctor
If you think that your sunflowers consumption is to blame for any of the symptoms above, or if you want to find out if the benefits of sunflower seeds will be helpful to you, speak to your physician.
Everything in Moderation
Eaten in moderation, sunflower seeds can be a healthy addition to many diets. They are full of beneficial vitamins, healthy fats and antioxidants. They also satisfy the need for a delicious, crunchy snack.
While occasionally splurging on a few extra servings of sunflower seeds in one day isn’t likely to derail your healthy lifestyle or cause health problems, regularly over-indulging can contribute to an expanding waistline and increase your sodium intake. Stick to one serving of sunflower seeds a day to reap their benefits and limit your risk of unwanted side effects.
Are Sunflower Seeds Good for You?
A popular snack across the country and around the world, sunflower seeds are a surprisingly nutritious and healthy food. They are packed with nutrients and are now being recognized for their healing properties. When eaten in moderation, sunflower seeds make a nice addition to any well-balanced, whole foods diet.
Sunflower Seeds for Good Health
While the fats, vitamins, and minerals found in sunflower seeds are certainly good for you, seeds should be enjoyed in moderation due to their high caloric values. When eaten in small amounts, sunflower seeds are packed with healthy nutrients your body will love.
Rich in Healthy Fats
Although many people avoid fat, certain types or fat are actually beneficial to our health and well being. The new Choose My Plate government recommendations discuss the importance of these essential fatty acids. Sunflower seeds are rich in monounsaturated and polyunsaturated fats, two types of fats that are great for your body in moderation.
The healthy fat in oil made from sunflowers has been documented to reduce total and LDL cholesterol in a clinical study posted by the National Sunflower Association. According to the Mayo Clinic, the monounsaturated and polyunsaturated fat found in foods like sunflower seeds can help cholesterol levels, decrease heart disease risk, and even possibly help with insulin levels for type 2 diabetics.
High in Vitamin E
Sunflower seeds are also the number one whole-food source of vitamin E, according to the National Sunflower Association. Just one-fourth cup of sunflower seeds includes all the vitamin E you need for the day.
Packed With Potassium
One-fourth cup of raw, unsalted seeds contains 226 mg of potassium and only 3mg of sodium per the USDA National Nutrient Database. For those on a diuretic, sunflower seeds can help replace the lost potassium they need.
As for the vitamin and mineral makeup of sunflower seeds, a recent article in Natural News discussed the role of sunflower seeds in helping with depression. They assert that seeds that soak in the radiance of the sun and contain magnesium, potassium, and other healthy nutrients can raise serotonin levels and increase nerve function without antidepressants.
High in Magnesium
Just one-fourth cup of seeds contains about a third of the daily magnesium necessary for healthy, adult women. Magnesium is the fourth most plentiful mineral in our bodies according to the National Institutes of Health. It is found in bones, but is also involved in over 300 biochemical processes in the body.
Filled with Phosphorus, Zinc, and Other Minerals
Sunflower seeds are a great source of phosphorus, according to FitDay. This mineral helps your body create strong teeth and bones. These little seeds also have plenty of zinc and other essential minerals.
Plenty of Protein
Just one-fourth cup of seeds contains seven grams of protein, according to the USDA National Nutrient Database. This protein will give your body energy throughout the day, making these seeds a filling and healthy snack.
Cautions About Sunflower Seeds
While eating sunflower seeds clearly has many benefits, it’s still important to be cautious about eating too many sunflower seeds. Specifically, these seeds are high in calories, packing a whopping 818 calories and 72 grams of fat per the USDA National Nutrient Database. Also, they can sometimes be high in salt, although there are brands that have little or no sodium.
It’s also important to remember not to eat the shells of sunflower seeds. The hulls of the sunflower seed can puncture the digestive tract or cause impaction, especially in children that may not chew them fully.
Nutrient-Dense Gems
When you eat them in small quantities, sunflower seeds provide healthy fats, protein, vitamin E, potassium, magnesium, and other beneficial minerals. They are touted as lowering bad cholesterol, decreasing heart disease risk, and possibly even helping depression. If you remember to eat these little nutrient-dense gems in moderation, you too can reap the many health benefits of these amazing seeds.
Source: https://vegetarian.lovetoknow.com
Jenny (Ms.)
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