Occasionally, seeds are contaminated with harmful bacteria, such as Salmonella , which can thrive in the warm, moist conditions of sprouting Drying sunflower seeds at higher temperatures helps destroy harmful bacteria.
If bacterial contamination is discovered in certain products, they may be recalled — as has happened with raw sprouted sunflower seeds. Never eat recalled products. Eating a large number of sunflower seeds at once has occasionally resulted in fecal impaction — or stool blockages — in both children and adults 28 , 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.
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. Though allergies to sunflower seeds are relatively uncommon, some cases have been reported. Reactions may include asthma, mouth swelling, itching of the mouth, hay fever, skin rashes, lesions, vomiting and anaphylaxis 2 , 30 , 31 , The allergens are various proteins in the seeds. Sunflower seed butter — 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 oil 30 , Sunflower seed allergies are more common in people exposed to sunflower plants or seeds as part of their job, such as sunflower farmers and bird breeders 2.
In your home, feeding pet birds sunflower seeds 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 32 , 33 , In addition to food allergies, some people have developed allergies to touching sunflower seeds, such as when making yeast bread with sunflower seeds, resulting in reactions such as itchy, inflamed hands Measure sunflower seed portions to avoid excessive calorie intake and potentially high exposure to cadmium.
Though uncommon, bacterial contamination of sprouted seeds, sunflower seed allergies and intestinal blockages may occur. These seeds are a particularly popular snack at baseball games and other outdoor sports games.
Sunflower seeds may turn blue-green when baked. 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. Unshelled sunflower seeds are a popular snack, while shelled varieties can be eaten by the handful or added to any number of foods, such as trail mix, salads and baked goods.
Sunflower seeds make for a nutty, crunchy snack and a tasty addition to countless dishes. They pack various nutrients and plant compounds that may help fight inflammation, heart disease and type 2 diabetes.
If you like to snack on sunflower seeds, you might wonder how healthy they are for you. Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. Here are 6 super seeds to eat for better health. Sunflower allergies can be just as serious as some of the better-known allergies, such as peanut. Learn more about managing this allergy. Nut and seed butters can be simple and tasty swaps.
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Advertisement - Continue Reading Below. The seeds are also loaded with vitamins and minerals, including vitamin E which has strong anti-inflammatory properties and may reduce risk of heart disease , folate important for DNA synthesis , phosphorus key for bone health , selenium an antioxidant that protects against cell damage , manganese which helps with bone production , copper which helps with heart health and immune function , B6 good for cognitive development and function and zinc important for metabolism and immune function , says registered dietitian Maxine Yeung.
Some seeds have an advantage over sunflower when it comes to certain nutrients. Chia seeds are packed with plant-based omega-3 fatty acids with 5 grams for a one-ounce serving and fiber 10 grams per serving. Hemp seeds and flax seeds are also higher in omega-3 fatty acids than sunflower seeds. Sunflower kernels can be roasted with or without the shell on, and are most commonly eaten after removing the shell.
You can eat sunflower seeds raw or buy dry roasted seeds with or without the shell. They also come in flavored varieties. Eat them on their own or sprinkle them on oatmeal, yogurt, soups and salads, says Yeung.
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