Black sunflower seeds are the most common type of seeds and nuts in Israel, but beyond the fact that they are fun to snack on at every opportunity – They also have many benefits that will improve your overall health, such as lowering blood pressure, cholesterol, and blood sugar, reducing inflammation, and even preventing or delaying the onset of chronic diseases and cancer.
<br>Reducing inflammation
Short-term inflammation is a natural immune response of the body, chronic inflammation is a risk factor for many chronic diseases. For example, increased blood levels of the inflammatory marker C-reactive protein are linked to an increased risk of heart disease and type 2 diabetes. In a study conducted on more than 6,000 adults, those who reported eating black sunflower seeds and other seeds at least five times a week had 32% lower levels of C-reactive protein in the body compared to people who did not eat seeds at least.
The reason for this is the presence of vitamin E – Which is abundant in black sunflower seeds – Which helps in lowering C-reactive protein levels. The seeds also contain flavonoids and other plant compounds that help reduce inflammation.
Preventing heart disease
High blood pressure is a major risk factor for heart disease, which can lead to a heart attack or stroke. The bioactive peptides in black sunflower seeds may relax blood vessels and lower blood pressure, by blocking an enzyme that causes blood vessels to constrict. The magnesium in black sunflower seeds also helps lower blood pressure.
In addition, black sunflower seeds are rich in unsaturated fatty acids, and especially linoleic acid. The body uses linoleic acid to produce a hormone-like compound that relaxes blood vessels and lowers blood pressure. This fatty acid also helps lower cholesterol.
In a 3-week study, women with type 2 diabetes who ate 30 grams of black sunflower seeds daily as part of a balanced diet experienced a 5% drop in systolic blood pressure (The top number in the data). The participants also noted a 9% and 12% decrease in "bad" LDL cholesterol and triglycerides respectively.
Furthermore, in a review of 13 studies, people who consumed a sufficient amount of linoleic acid had a 15% lower risk of heart disease events, such as a heart attack, and a 21% lower risk of death from heart disease, compared to those who consumed less.
Dealing with type 2 diabetes
Black sunflower seeds affect blood sugar levels, and they can help people dealing with type 2 diabetes. Studies indicate that people who eat 30 grams of black sunflower seeds daily as part of a healthy diet may reduce fasting blood sugar levels by about 10% within six months.
Studies also indicate that adding black sunflower seeds to foods like breads may help reduce the effect of carbohydrates on blood sugar levels. The protein, fat, and fiber in the seeds slow down the rate of stomach emptying, allowing a more gradual release of sugar from carbohydrates.
Prevents muscle cramps
Black sunflower seeds are rich in several essential minerals. Two of them, magnesium and pantothenic acid, are excellent for preventing muscle cramps. A deficiency in magnesium or pantothenic acid can lead to muscle cramps and spasms. However, it is important to note that pantothenic acid deficiency is very rare, and usually happens only in a state of severe malnutrition or when there is a rare hereditary metabolic disorder. One cup of black sunflower seeds with shells provides 150 milligrams of magnesium and half a milligram of pantothenic acid. This is 37% of the daily intake of magnesium and 5% of the daily intake of pantothenic acid.
Thyroid disorders
Thyroid disorders are very common, and can be a nuisance to many people in the world. The thyroid gland has an important role in several areas of the body:
- Bone maintenance
- Cell growth
- Digestion
- Heart function
- Metabolism
Sufficient iodine and selenium intake is critical for thyroid health. A cup of black sunflower seeds with shell provides about 24 micrograms of selenium, about 35% of what the average person needs a day.
<br>Tips for eating black sunflower seeds
If you are not a fan of cracking seeds like the average Israeli, there are several other ways you can eat them:
- If you make homemade granola bars – Add black sunflower seeds there too
- Sprinkle on vegetable salads of all kinds
- Sprinkle on fruit parfait or yogurt
- Add to stir-fries
- Mix into a tuna or chicken salad
- Sprinkle on a dish of stir-fried vegetables
- Add to veggie burgers
- If you make pesto – Try putting black sunflower seeds in it instead of pine nuts
- Add on top of casseroles
- Grind the seeds and use as a coating for fish
- Add to baked goods, such as breads and muffins
Please note: Black sunflower seeds may turn blue-green when baked. This is due to a harmless chemical reaction between the chlorogenic acid of the seeds and baking soda.
It is important to note that black sunflower seeds contain a relatively high amount of calories, and the more they are salted – Your sodium intake increases.