Sunflower seeds are popular in trail mix, multi-grain bread and nutrition bars, as well as for snacking straight from the bag.
They are rich in healthy fats, beneficial plant compounds and several vitamins and minerals.
These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.
Here is everything you need to know about sunflower seeds.
Sunflower seeds come from the large flower heads of the sunflower plant. The edible variety has a mild, nutty flavor.
They are excellent sources of several nutrients — including vitamin E and selenium — and beneficial plant compounds that can help prevent chronic diseases.
Furthermore, studies link sunflower seeds to multiple other health benefits.
Inflammation
While short-term inflammation is a natural immune response, chronic inflammation is a risk factor for many chronic diseasesFor example, increased blood levels of the inflammatory marker C-reactive protein is linked to an increased risk of heart disease and type 2 diabetes.
Heart Disease
High blood pressure is a major risk factor for heart disease, which can lead to heart attack or stroke.
A compound in sunflower seeds blocks an enzyme that causes blood vessels to constrict. As a result, it may help your blood vessels relax, lowering your blood pressure. 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.
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.
