6+ Sunflower Seeds Benefits for Skin & Health

sunflower seeds

Beauty Benefits of Sunflower Seeds 

Sunflower seeds are a healthy snack choice because of their advantages. Sunflowers, which follow the path of the sun (also known as heliotropism), are beautiful and provide several health advantages, particularly the seeds. sunflower seeds in Hindi are known as Suraj Mukhi.

Sunflower oil has been used in meals for a long time. The oil is extracted by milling the seeds. But did you know that sunflower seeds may also be eaten raw? Yes. these seeds are high in vitamin E. The greatest aspect is that they don't contain any high cholesterol.

Sunflower seeds

Sunflower seeds come from beautiful, colourful, and summery sunflowers (Helianthus annuus and other kinds). They're popular among avian (birds and other airborne creatures) enthusiasts, and they're also gaining favour among health nuts.

The yellow petals wither and fall off the backs of adult sunflower heads, which become dry and brown. This is the finest time to harvest the seeds when they grow plump.

Sunflower seeds may be used in a variety of ways. You may eat them whole and uncooked. After hulling the outer shells, the kernels may be eaten uncooked. You may also roast them and serve them plain or salted. Sunflower seeds, whether hulled, raw, or roasted, are often used in baking.

Essential lipids, protein, magnesium, phosphorus, potassium, zinc, iron, folate, and vitamins A, E, and B are all found in sunflower seeds. It is for this reason that they are utilised in cooking.

What is the most appealing aspect of sunflower seeds? 

They are cholesterol-free! They include numerous important precursors (phytosterols) for hormone synthesis in the body.

It's no surprise that sunflower seeds are a popular keto snack. In many respects, eating them in set proportions may be beneficial to your health.

Top 7 Benefits of sunflower seeds

Sunflower seeds provide a variety of health advantages due to their nutritional richness. They may help women and men lose weight and maintain hormonal balance. These seeds may also help you avoid heart disease and metabolic problems.

  1. Lowers Cholesterol Levels in the Blood

Sunflower seeds are high in mono and polyunsaturated fatty acids, which might affect metabolism and fat storage. Butter, margarine, lard, and shortening all include saturated fats. Your cholesterol levels may drop if you substitute saturated fats with unsaturated fats.

Sunflower seeds may help to decrease harmful cholesterol (LDL) levels in the blood. When you consume them, you also get a sensation of satisfaction. This is due to their high-calorie content. Sunflower seeds may help you avoid overindulging in high-cholesterol meals by filling you up. A decrease in cholesterol levels is also helpful for your heart!

  1. It helps to keep your heart and blood vessels in good shape

Sunflower seeds may aid in lowering cholesterol levels in the blood. A low cholesterol level indicates a reduced risk of atherosclerosis and other cardiovascular illnesses. Sunflower seeds have anti-hypertensive properties as well.

Specific proteins, vitamin E, and phytochemicals like helianthin in these seeds scavenge free radicals in your bloodstream. Pepsin and pancreatin are two proteins present in them that suppress the angiotensin-converting enzyme (ACE). This is a vasoconstrictor, meaning it constricts blood vessels and raises high blood pressure.

ACE-inhibitor-containing foods may help with cardiac disorders such as hypertension, ischemia attacks, and arrhythmia (5).

  1. It has anti-inflammatory properties

Sunflower oil and seeds include active tocopherols (vitamin E), linoleic acid, linolenic acid, triterpenes, and other polyphenolic chemicals that have anti-inflammatory properties.

Inflammatory illnesses may also benefit from the flower, seeds, and seed oil. Diabetes, arthritis, cognitive loss, gout, and cirrhosis are among them.

Inflammation may be triggered by high sugar levels. Sunflower seeds, on the other hand, are high in dietary fibre, which delays nutrient absorption and minimises blood sugar increases after a meal. Does this imply a low glycemic index (GI) for sunflower seeds? Let's have a look.

  1. A Healthy Snack for Diabetics

Many medical professionals believe that diabetes may be managed by consuming the appropriate meals. Consuming high-sugar, high-carb meals might induce unfavourable blood sugar increases. If you already have diabetes, this will make things worse.

Sunflower seeds, which are low in cholesterol and have a low GI, may help you control your diabetes. The glycemic index of sunflower seeds is about 20. Consuming them, as well as pumpkin seeds, may help prevent blood sugar levels from rising too high (hyperglycemia).

Sunflower seeds include unsaturated fatty acids and polyphenolic chemicals that have anti-diabetic properties. Controlling your blood sugar protects your liver, pancreas, and other important organs indirectly.

  1. Relieves Diarrhea and Constipation

Sunflower seeds, pecans, walnuts, pumpkin seeds, soy nuts, and other high-fibre nuts and seeds act as laxatives to assist relieve constipation.

They're delicious on their own or in smoothies, morning cereals, or yoghurt. However, limit yourself to 20-35 g of nuts and seeds each day. Constipation or diarrhoea might be exacerbated by too much or too little fibre in the form of these seeds.

Irritable bowel syndrome may be relieved by sunflower seeds' anti-inflammatory properties (IBS). However, make sure to drink enough water while you're with them. The seed fibre might do more damage than benefit if it isn't given enough water.

  1. Maintains Estrogen Balance

Phytoestrogens are abundant in sunflower seeds, making them one of the best sources. Plant-based metabolites are known as phytoestrogens. These phytochemicals, particularly oestrogen and testosterone, are structurally and physiologically comparable to hormones.

Phytoestrogens, lignans, and isoflavones have been shown in studies to have multiple therapeutic qualities that may help prevent breast cancer, prostate cancer, osteoporosis, and a variety of postmenopausal diseases.

These plant precursors bind to oestrogen receptors in the body and may have a favourable impact on the brain, bone, liver, heart, and reproductive functions. However, this feature of phytoestrogens is hotly contested, and not all experts agree that they have beneficial benefits.

  1. It's possible that it has antimicrobial properties

Sunflower seed extract, according to researchers, has antibacterial and antifungal effects.

Salmonella typhi, Staphylococcus aureus, Bacillus subtilis, and Vibrio cholera are among the microorganisms that may be inhibited by these seeds. These seeds may suppress Aspergillus fumigates, Rhizopus stolonifer, Candida albicans, and Fusarium oxysporum, among other fungi.

Sunflower seeds include tannins, alkaloids, and saponins that disrupt the cell cycle and protein synthesis, killing bacterial and fungal infections.

Sunflower seeds are a full, healthful, and pleasant snack with a few glitches (which we'll explore later). Young and elderly may consume these seeds, regardless of whether they have diabetes or are facing cancer.

What Are The Dangers And Side Effects Of Sunflower Seeds?

It's possible that it'll cause severe constipation and diarrhoea

There have been reports of youngsters suffering from severe constipation and diarrhoea after eating unshelled sunflower seeds. Unshelled sunflower seeds may induce impaction (a condition in which faeces becomes lodged and hardens in the rectum), resulting in a bezoar. As a result, eating unshelled sunflower seeds is dangerous for both adults and children.

Allergic Reactions Could Occur

There's also a potential that sunflower seeds may cause an allergic response. Pollen and proteins from sunflowers are known to be strong allergens. After consuming sunflower seeds, one may have a skin problem, rashes, swollen tongue and throat, allergic rhinitis, asthma, bronchitis, conjunctivitis, and/or inflammation.

Consult a doctor as soon as possible if you have any of these symptoms after consuming sunflower seeds.

Acne Could Get Worse

Acne is one of the most common adverse effects of sunflower seeds or oil. Sunflower seeds, which are heavy in fat and promote comedogenic sebum, may exacerbate acne vulgaris if you already have it. Sebum with a high lipid content may block pores and aggravate acne. To treat, one can use anti acne gel.

The topical use of goods containing sunflower seed oil or extracts, on the other hand, works effectively since these products have anti-inflammatory properties and treat skin disorders.

To establish if sunflower seeds are beneficial or not, further study is required. So, what is the proper course of action? Is it better to consume or avoid sunflower seeds? After you've finished reading the following part, make your decision!

Take Away

Sunflower seeds are a high-nutrient snack that is abundant in beneficial fats. They contain a lot of polyphenols yet have a low cholesterol content. Sunflower seeds have a high nutritional profile, which contributes to their health advantages. You may include them in your diet in a variety of ways. Sunflower seeds may help to decrease blood cholesterol, maintain cardiovascular health, control blood sugar, and relieve constipation and diarrhoea. 

They're great in salads, baked goods, and smoothies. Excessive consumption of sunflower seeds, on the other hand, may aggravate acne and trigger allergic responses. Furthermore, both toddlers and adults should avoid eating unshelled seeds. As a result, restrict your consumption and seek medical advice in the event of an emergency.