How to eat sunflower seeds?

In this short article, we will answer the question “How to eat sunflower seeds?” and will show you the benefits of doing so.

How to eat sunflower seeds?

The seed can be eaten in a variety of ways, including in the making of pies, alongside salads, as a garnish for oatmeal or aça, crushed and mixed into the dough for savoury dishes, bread, etc.

It is crucial to note that sunflower seeds shouldn’t be eaten with the husk on because research has already established that husks can attach to faecal cakes and harm the colon.

The seed also contains cadmium, a toxic element that can build up in the body and harm the kidneys. Don’t worry, though: eating one serving of sunflower seeds a day won’t make you poisoned by cadmium. 

Therefore, eating excessive amounts—for instance, several handfuls every day—is not permitted.

What advantages do sunflower seeds have?

The nutritious fats, proteins, fibres, and antioxidants included in sunflower seeds aid in weight loss, the prevention of cardiovascular disorders like high blood pressure or heart attacks, and the treatment of constipation.

Sunflower seeds can be used for salads, fruits, yoghurt, smoothies, juices, or pasta, and 30 g, or about a handful, a day is all it takes to get the rewards.

The safest way to consume sunflower seed, which is typically found in supermarkets or health food stores, is raw or roasted and without the husk because it is difficult to chew and digest the husk.

Sunflower seed oil, which is a strong source of vitamin E and supports the health of the skin, nails, and hair, is another way to ingest sunflower seeds.

The main advantages of eating sunflower seeds are:

  1.  Reduce the risk of heart disease

Sunflower seeds lower total cholesterol, triglycerides, and bad cholesterol (LDL), while also raising HDL levels and preventing disease since they are high in healthy fats like omega 3 and omega 6. cardiovascular conditions such as hypertension, heart attacks, and stroke.

  1. Combat constipation

Sunflower seeds aid in the prevention of constipation due to their high fibre content. This is due to the fact that fibre increases faecal volume and aids in reducing intestinal transit time.

The average amount of fibre in two tablespoons of sunflower seeds is one gramme.

  1. Reduce blood pressure.

Magnesium, a mineral that is crucial for bettering artery contraction and relaxation, fostering healthy blood circulation, and regulating excessive blood pressure, is abundant in sunflower seeds.

The seed also contains plenty of potassium, a mineral that aids in removing salt from the body and disposing of it through the urine, thus influencing blood pressure control.

  1. Favour gaining muscle mass

Sunflower seeds can aid in gaining muscle mass because of their high protein content. To enhance the quantity of protein in the diet, two tablespoons of the seed, which contains around 4g of protein, can be added to regular meals.

  1. Support for weight loss

Due to its high fibre content, which prolongs the time it takes for meals to be digested, sunflower seed can also be utilised in weight-loss programmes. This lengthens the sense of satiety and reduces appetite by shortening the time it takes for meals to be digested.

Sunflower seeds are a good source of healthful fats, but they are also very calorie-dense. It is crucial to ingest these seeds in moderation as a result.

  1. Protect against early ageing

Sunflower seeds’ high vitamin E content, an antioxidant with strong anti-ageing properties, helps to delay premature ageing and ward off wrinkles and drooping. The seed additionally shields the skin from UV rays, avoiding skin cancer.

  1. Control blood glucose

Due to its high fibre and antioxidant content, sunflower seed consumption helps treat and prevent diabetes by regulating blood sugar levels and the insulin hormone. So, for example, in diets to ward against and manage diabetes, sunflower seeds can be a terrific ally.

  1. Assist in reducing insomnia and anxiety

Magnesium and tryptophan, minerals necessary for the synthesis of the hormone serotonin, are abundant in sunflower seeds. This hormone is in charge of lowering anxiety, increasing happiness and relaxation, assisting in a restful night’s sleep, and reducing stress.


In this short article, we answered the question “How to eat sunflower seeds?” and have shown you the benefits of doing so.