SUN FLOWER SEEDS HEALTH BENIFITS AND CULTIVATION AND NUTRITIONS VALUE AND MEDICALS USES

 

SUN FLOWER SEEDS   HEALTH BENIFITS  AND CULTIVATION  AND NUTRITIONS VALUE AND MEDICALS USES  

 

Indrotuction 
Production
Usage
Nutrition
Pressed oil
Hulls
Nutritional value
Health benefits
Inflammation
Heart disease
Diabetes
Potential downsides
Calories and Sodium
Cadmium
Sprouted seeds
Stool blockages
Tips for eating

 

 




A sunflower seed is a seed from a sunflower (Helianthus annuus). There are three types of commonly used sunflower seeds: linoleic (most common), high oleic, and sunflower oil seeds. Each variety has its own unique levels of monounsaturated, saturated, and polyunsaturated fats. The information in this article refers mainly to the linoleic variety. 

 


 

For commercial purposes, sunflower seeds are usually classified by the pattern on their husks. If the husk is solid black, the seeds are called black oil sunflower seeds. The crops may be referred to as oilseed sunflower crops. These seeds are usually pressed to extract their oil. Striped sunflower seeds are primarily eaten as a snack food; as a result, they may be called confectionery sunflower seeds.

The term "sunflower seed" is a misnomer when applied to the seed in its pericarp (hull). Botanically speaking, it is a cypsela.[1] When dehulled, the edible remainder is called the sunflower kernel or heart.

Production

Sunflower seed production – 2022
Country Production
(millions of tonnes)
 Russia
16.4
 Ukraine
11.3
 Argentina
4.1
 China
2.9
 Turkey
2.6
 Bulgaria
2.1
 Romania
2.1
 France
1.8
 Kazakhstan
1.3
 Hungary
1.3
World total
54.3
Source: FAOSTAT of the United Nations[2]

In 2022, global production of sunflower seeds added up to 54 million tonnes, led by Russia and Ukraine with 51% of the world total combined (table). Argentina, China, Turkey, Bulgaria, and Romania also contributed significant volumes.

Usage

Sunflower seed kernels, dried
Nutritional value per 100 g (3.5 oz)
Energy2,445 kJ (584 kcal)

20 g
Sugars2.62 g
Dietary fiber8.6 g

51.46 g
Saturated4.455 g
Monounsaturated18.528 g
Polyunsaturated23.137 g

20.78 g

Vitamins and minerals

Other constituentsQuantity
Water4.7 g
Link to USDA database entry
†Percentages estimated using US recommendations for adults,[3] except for potassium, which is estimated based on expert recommendation from the National Academies[4]

Sunflower seeds are commonly eaten as a snack, but can also be consumed as part of a meal. They can be used as garnishes or ingredients in various recipes. The seeds may be sold as in-shell seeds or dehulled kernels or be sprouted and eaten in salads.

When in-shell seeds are processed, they are first dried. Afterwards, they may be roasted or dusted with salt or flour for the preservation of flavor.

Sunflower seeds sold by the bag are either eaten plain, salted (sometimes called 'plain') or with flavoring added by the manufacturer. Flavor examples include barbecue, pickle, hot sauce, bacon, ranch, and nacho cheese.

In-shell, sunflower seeds are particularly popular in Mediterranean, Eastern European, and Asian countries where they can be bought freshly roasted and are commonly consumed as street food, the hull being cracked open with the teeth and spat out, while in many countries, they can be bought freshly packed in various roasted flavors. In the United States, they are commonly eaten by baseball players as an alternative to chewing tobacco.[5]

Mechanically dehulled kernels are sold raw or roasted and are sometimes added to bread and other baked goods for their flavor. Sunflower seed brittle is produced by embedding the kernels in hard sugar candy. In Belarus, Russia, Ukraine, Bulgaria and Romania, roasted ground seeds are used to make a type of halva.

Sunflower butter is similar to peanut butter, but made from sunflower seeds instead of peanuts, and may be a substitute for those with nut allergies. However, sunflower seeds may also cause allergies in rare cases.[6]

Sunflower seeds are commonly used as food for pets, typically being included in birdseed mix for bird feeders.

Nutrition

Dried sunflower seeds are 5% water, 20% carbohydrates, 51% fat, and 21% protein (table). In a reference amount of 100 g (3.5 oz), sunflower seeds provide 584 kilocalories of food energy, and are a rich source (20% or higher of the Daily Value, DV) of protein (42% DV), dietary fiber (36% DV), several B vitamins (23–129% DV), and vitamin E (234% DV) (table). The seeds contain high levels of dietary minerals, including potassium, magnesium, manganese, phosphorus, iron, zinc, and copper (22–200% DV, table).

Half of the weight of sunflower seeds is fat, mainly monounsaturated and polyunsaturated fats, principally linoleic acid. Additionally, the seeds contain phytosterols which may contribute toward lower levels of blood cholesterol.[7]

Pressed oil

Main article: Sunflower oil

Sunflower oil is popular worldwide. The oil may be used as is, or may be processed into polyunsaturated margarines. The oil is typically extracted by applying high pressure to the sunflower seeds and collecting the oil. The protein-rich cake remaining after the seeds have been processed for oil is used as livestock feed.

The original sunflower oil (linoleic sunflower oil) is high in polyunsaturated fatty acids (about 68% linoleic acid) and low in saturated fats, such as palmitic acid and stearic acid. However, various hybrids have been developed to alter the fatty acid profile of the crop for various purposes.[8][9]

Hulls

The hulls, or shells, mostly composed of cellulose, decompose slowly and may be burned as biomass fuel.[10] Sunflower hulls of the cultivated sunflower (Helianthus annuus) contain allelopathic compounds which are toxic to grasses and the vast majority of cultivated garden plants.[11][12] Only a small number of garden plants, such as day lilies, are unaffected by the allelopathic compounds found in sunflower hulls.[11][12]

See also

Sunflower seeds are technically the fruits of the sunflower plantTrusted Source (Helianthus annuus).

The seeds are harvested from the plant’s large flower heads, which can measure more than 12 inches (30.5 cm) in diameter. A single sunflower head may contain up to 2,000 seeds.

There are two main types of sunflower cropsTrusted Source. One type is grown for the seeds you eat, while the other — which is the majority farmed — is grown for the oil.

The sunflower seeds you eat are encased in inedible black-and-white striped shells, also called hulls. Those used for extracting sunflower oil have solid black shells.

Sunflower seeds have a mild, nutty flavor and a firm but tender texture. They’re often roasted to enhance the flavor, though you can also buy them raw.

Sunflowers pack many nutrients into a tiny seed.

The main nutrients in 1 ounceTrusted Source (28.35 grams or 1/4 cup) of shelled, dry roasted sunflower seeds are:

  • Calories: 165
  • Total fat: 14.1 grams
  • Protein: 5.5 grams
  • Carbs: 6.8 grams
  • Fiber: 3.2 grams
  • Vitamin E: 49% of the Daily Value (DV)Trusted Source
  • Niacin: 13% of the DV
  • Vitamin B6: 13% of the DV
  • Folate: 17% of the DV
  • Pantothenic acid: 40% of the DV
  • Iron: 6% of the DV
  • Magnesium: 9% of the DV
  • Zinc: 14% of the DV
  • Copper: 58% of the DV
  • Manganese: 26% of the DV
  • Selenium: 41% of the DV

Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damageTrusted Source, which plays a role in several chronic diseases.

Additionally, sunflower seeds are a good source of beneficial plant compoundsTrusted Source, including phenolic acids and flavonoids — which also function as antioxidants.

When sunflower seeds are sprouted, their plant compounds increaseTrusted Source. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores.

Sunflower seeds may help lower blood pressure, cholesterol and blood sugar as they contain vitamin E, magnesium, protein, linoleic fatty acids and several plant compounds.

Furthermore, studies link sunflower seeds to multiple other health benefits.

Inflammation

While short-term inflammation is a natural immune response, chronic inflammationTrusted Source is a risk factor for many chronic diseases.

For example, increased blood levels of the inflammatory marker C-reactive protein is linked to an increased risk of heart disease and type 2 diabetesTrusted Source.

In a studyTrusted Source in more than 6,000 adults, those who reported eating sunflower seeds and other seeds at least five times a week had 32% lower levels of C-reactive protein compared to people who ate no seeds.

Though this type of study cannot prove cause and effect, it is known that vitamin E — which is abundant in sunflower seeds — helps lower C-reactive protein levels.

FlavonoidsTrusted Source and other plant compounds in sunflower seeds also help reduce inflammation.

Heart disease

High blood pressureTrusted Source is a major risk factor for heart disease, which can lead to heart attack or stroke.

Bioactive peptides in sunflower seeds may help your blood vessels relax, lowering your blood pressure, by blocking an enzyme that causes blood vessels to constrict. The magnesium in sunflower seeds helps reduce blood pressure levels as well.

Additionally, sunflower seeds are rich in unsaturated fatty acids, especially linoleic acid. Your body uses linoleic acid to make a hormone-like compound that relaxes blood vessels, promoting lower blood pressure. This fatty acid also helps lower cholesterol.

In a 3-week studyTrusted Source, women with type 2 diabetes who ate 1 ounce (30 grams) of sunflower seeds daily as part of a balanced diet experienced a 5% drop in systolic blood pressure (the top number of a reading).

Participants also noted a 9% and 12% decrease in “bad” LDL cholesterol and triglycerides, respectively.

Furthermore, in a review of 13 studies, people with the highest linoleic acid intake had a 15% lower risk of heart disease eventsTrusted Source, such as heart attack, and a 21% lower risk of dying of heart disease, compared to those with the lowest intake.

More recently, a 2020 study of 60 obese males found that the subjects who consumed bread made with sunflower seed flour experienced significant reductions in weight, BMI, total cholesterol, LDL cholesterol and triglycerides after four months.

Diabetes

The effects of sunflower seeds on blood sugar and type 2 diabetes have been tested in a few studies and seem promising, but more research is needed.

Studies suggest that people who eat 1 ounce (30 grams) of sunflower seeds daily as part of a healthy diet may reduce fasting blood sugar by about 10% within six months, compared to a healthy diet alone.

The blood-sugar-lowering effect of sunflower seeds may partially be due to the plant compound chlorogenic acidTrusted Source.

Studies also suggestTrusted Source that adding sunflower seeds to foods like bread may help decrease carbs’ effect on your blood sugar. The seeds’ protein, fat, and fiber slow the rate at which your stomach empties, allowing a more gradual release of sugar from carbs.

While sunflower seeds are healthy, they have several potential downsides.

Calories and Sodium

Though rich in nutrients, sunflower seeds are relatively high in calories.

Eating the seeds in the shell is a simple way to slow your eating pace and calorie intake while snacking, as it takes time to crack open and spit out each shell.

However, if you’re watching your salt intake, keep in mind that the shells — which people commonly suck on before cracking them open — are often coated with salt.

Sodium content may not be apparent if the label only provides nutrition information for the edible portion — the kernels inside the shells. Some brands sell reduced-sodium versions.

Cadmium

Another reason to eat sunflower seeds in moderation is their cadmium contentTrusted Source. This heavy metal can harm your kidneys if you’re exposed to high amounts over a long period.

Sunflowers tend to take up cadmiumTrusted Source from the soil and deposit it in their seeds, so they contain somewhat higher amounts than most other foods.

The WHO advises a weekly limit of 7 mcg per kg of body weight. For example, this would equal 490 micrograms (mcg) of cadmium for a 154-pound (70-kg) adult.

When people ate 9 ounces (255 grams) of sunflower seeds per week for one year, their average estimated cadmium intake increased from 65 mcg to 175 mcg per weekTrusted Source. That said, this amount didn’t raise their blood levels of cadmium or damage their kidneys.

Therefore, you shouldn’t worry about eating reasonable amounts of sunflower seeds, such as 1 ounce (30 grams) per day — but you shouldn’t eat a bagful in a day.

Sprouted seeds

Sprouting is an increasingly popular method of preparing seeds.

Occasionally, seeds are contaminated with harmful bacteria, such as SalmonellaTrusted Source, which can thrive in the warm, moist conditions of sprouting.

This is of special concern in raw sprouted sunflower seeds, which may not have been heated above 118℉ (48℃).

Drying sunflower seeds at higher temperatures helps destroy harmful bacteria. One study found that drying partially sprouted sunflower seeds at temperatures of 122℉ (50℃) and above significantly reduced Salmonella presenceTrusted Source.

If bacterial contamination is discovered in certain products, they may be recalled — as has happened with raw sprouted sunflower seeds. Never eat recalled products.

Stool blockages

Eating a large number of sunflower seeds at once has occasionally resulted in fecal impaction — or stool blockages — in both children and adults.

Eating sunflower seeds in the shell may increase your odds of fecal impaction, as you may unintentionally eat shell fragments, which your body cannot digest.

An impaction may leave you unable to have a bowel movement. Your doctor may need to remove the blockage while you’re under general anesthesia.

Besides being constipated due to the fecal impaction, you may leak liquid stool around the blockage and have abdominal pain and nausea, among other symptoms.

Allergies

Though allergies to sunflower seeds are relatively uncommon, some cases have been reportedTrusted Source. Reactions may include asthma, mouth swelling, itching of the mouth, hay fever, skin rashes, lesions, vomiting and anaphylaxis.

The allergens are various proteins in the seeds. Sunflower seed butterTrusted Source — roasted, ground seeds — can be just as allergenic as whole seeds.

Refined sunflower oil is far less likely to contain enough of the allergenic proteins, but in rare cases, highly sensitive people have had reactions to trace amounts in the oilTrusted Source.

Sunflower seed allergiesTrusted Source are more common in people exposed to sunflower plants or seeds as part of their job, such as sunflower farmers and bird breeders.

In your home, feeding pet birds sunflower seedsTrusted Source can release these allergens into the air, which you inhale. Young children may become sensitized to sunflower seeds by exposure to the proteins through damaged skin.

In addition to food allergies, some people have developed allergies to touching sunflower seedsTrusted Source, such as when making yeast bread with sunflower seeds, resulting in reactions such as itchy, inflamed hands.

Sunflower seeds are sold either in the shell or as shelled kernels.

Those still in the shell are commonly eaten by cracking them with your teeth, then spitting out the shell — which shouldn’t be eaten. These seeds are a particularly popular snack at baseball games and other outdoor sports games.

Shelled sunflower seeds are more versatile. Here are various ways you can eat them:

  • Add to trail mix.
  • Stir into homemade granola bars.
  • Sprinkle on a leafy green salad.
  • Stir into hot or cold cereal.
  • Sprinkle over fruit or yogurt parfaits.
  • Add to stir-fries.
  • Stir into tuna or chicken salad.
  • Sprinkle over sautéed vegetables.
  • Add to veggie burgers.
  • Use in place of pine nuts in pesto.
  • Top casseroles.
  • Grind the seeds and use as a coating for fish.
  • Add to baked goods, such as breads and muffins.
  • Dip an apple or banana in sunflower seed butter.

Sunflower seeds may turn blue-green when baked. This is due to a harmless chemical reactionTrusted Source between the seeds’ chlorogenic acid and baking soda — but you can reduce the amount of baking soda to minimize this reaction.

Lastly, sunflower seeds are prone to becoming rancid due to their high fat content. Store them in an airtight container in your refrigerator or freezer to protect against rancidity.

 



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