Culinarily, sunflower seeds offer a mild, nutty flavor that complements a variety of dishes. They are also a healthy whole food source of fat and when ground up they are a great thickener or as an addition to a powdered or granulated ingredient.
Sunflower seeds can also reduce “body fat and body weight in adults with obesity, 🔎” reduce the risk of CVD by “improving blood lipid profiles, including lowering triglycerides and LDL cholesterol,🔎” and lower the “risk of breast cancer.🔎“
While many of the studies use oils and extracts from sunflower seeds—mostly because they are easier to hide inside of a pill—whereas some studies say the whole food can have a synergistic effect, being more powerful together than any extract alone. So use the whole food when you can.
Here’s the compelling science-backed health data that I’ve found so far. If I’ve made any mistakes, please let me know!
Published on:
Last Updated:
Properties:
anti-obesity, lower LDL, lower breast cancer risk, lower heart disease risk
Cautions:
potential allergen, mold from bad storage, hypercalcaemia (too much calciumin from large amounts; uncommon), higher in omega-6 (PUFAs)
Average Price USD: ~
$1.61 / cup (4.5oz)
$0.39 / oz
$0.81 / 100 grams
Availability:
7-11, Amazon, Costco, Krogers, Loblaws, Walmart, Whole Foods
✨ Key Healing Takeaways ✨
Obesity
In brief, sunflower seeds have demonstrated significant benefits for obesity management, with randomized controlled trials showing that sunflower seed extract can effectively decrease body fat and body weight in adults with obesity.
Heart Disease & Cholesterol
Meta-analysis of randomized controlled trials indicate that sunflower seeds contribute to a reduced risk of cardiovascular disease (CVD) by improving blood lipid profiles, including lowering triglycerides and LDL cholesterol.
Breast Cancer
Additionally, a multicenter case-control study involving 2,884 postmenopausal women found that high consumption of phytoestrogen-rich foods, particularly sunflower seeds, is associated with a reduced risk of breast cancer. These findings highlight the compelling role of sunflower seeds in promoting metabolic health, reducing CVD risk, and preventing cancer.
📚 NCDs – Citations & Sources
The Non-communicable diseases that [su_post post_type=”page”] fight or reverse.
Cancer
Breast Cancer Risk [2012]
A Multicenter Study of: 2,884 postmenopausal women with breast cancer and 5,509 controls, evaluating the association between phytoestrogen-rich foods and breast cancer risk.
Title: “The Association Between Dietary Lignans, Phytoestrogen-Rich Foods, and Fiber Intake and Postmenopausal Breast Cancer Risk: A German Case-Control Study”
- “High and low consumption of soybeans as well as of sunflower and pumpkin seeds were associated with significantly reduced breast cancer risk compared to no consumption. The observed associations were not differential by ER [estrogen receptor] status. No statistically significant associations were found for dietary intake of plant lignans, fiber, or the calculated enterolignans.”
- “Our results provide evidence for a reduced postmenopausal breast cancer risk associated with increased consumption of sunflower and pumpkin seeds and soybeans.“
Heart Diseases
Lipid Profile of Hyperlipidemic Males & Sunflower (Helianthus annuus) Seed Flour [2020]
A clinical trial of: 60 hyperlipidemic males, evaluating the effects of multigrain bread supplemented with sunflower seed flour on lipid profiles over 4 months.
Title: “Lipid profile of hyperlipidemic males after supplementation of multigrain bread containing sunflower (Helianthus annuus) seed flour”
- “The weight, BMI, total cholesterol, LDL cholesterol and triglycerides significantly reduced after the supplementation.”
- “Hence, sunflower seeds can be an economical food based approach to improve the lipid profile of hyperlipidemics. Their daily usage should be encouraged to reduce their risk of cardiovascular disease.”
Nuts/Seeds & Cardiovascular Health – Coronary Heart Disease (CHD) and CVD [2023, Feb]
A Systematic Review and Meta-Analysis of: 42 cohort studies with over 1.8 million subjects and 18 randomized controlled trials with 2,266 subjects.
Title: “Nuts and Seeds Consumption and Risk of Cardiovascular Disease, Type 2 Diabetes and Their Risk Factors: A Systematic Review and Meta-Analysis”
- “There is a probable relationship between consumption of nuts/seeds and lower risk of CVD, mostly driven by CHD, possibly in part through effects on blood lipids.”
https://pubmed.ncbi.nlm.nih.gov/36816545
Note: many trials test seeds and nuts together and while this confuses that data it is still relevent considering the wider context of sunflower seeds in the other sources included here.
Metabolic Syndrome & Obesity
Sunflower Seed Extract & Obesity Management [2024, Feb]
A Double-Blind, Randomized, Placebo-Controlled Trial of: 100 adults with obesity (BMI 25 to 31.9 kg/m²) over 12 weeks, assessing the effects of sunflower seed extract supplementation on body fat.
Title: “Sunflower Seed Extract Supplementation Reduces Body Fat in Adults with Obesity: A Double-Blind, Randomized, Placebo-Controlled Trial”
- “The group that received SUN-CA [sunflower seed extract] daily showed decreases in body fat mass greater than those in the placebo group.”
- “In addition, body weight, body mass index, and hip circumference improved after the intake of SUN-CA relative to the changes in the placebo group. There was no intergroup differences in the prevalence of adverse events.”
- ” The accumulation of excess body fat improved through the intake of 500 mg/day of SUN-CA containing 100 mg of chlorogenic acids for 12 weeks in adults with obesity without causing serious adverse side effects. SUN-CA could be an effective and safe management option for obesity.”
Sunflower Seed Extract & Weight Management [2019, May]
A Randomized, Double-Blind, Placebo-Controlled Pilot Study of: 50 healthy obese adults over 12 weeks, evaluating the effects of Helianthus annuus seed extract on weight and body composition.
Title: “Helianthus annuus Seed Extract Affects Weight and Body Composition of Healthy Obese Adults during 12 Weeks of Consumption”
- “Consumption of sunflower extract has a beneficial effect on body weight, fat mass, and lipid profile, providing evidence for its use as a natural anti-obesity herbal extract.”
Ingredients List
A Plant Based Lifestyle Diet
Apple Cider Vinegar
Basil
Beets
Broccoli
Brown Rice
Button Mushrooms / White Mushrooms
Cabbage
Chia Seeds
Dates / Date Fruit
Flax Seeds
Garlic
Lentils
Oats
Onions
Pumpkin Seeds
Raisins
Sesame & Tahini
Spinach
