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Fortunately, sunflower seeds can be safely consumed by most people, and allergic reactions are rare. The seeds are not high in oxalates, purines or other substances like aflatoxins or mold that cause allergies, harm your metabolism and cause unwanted interactions with common medications.
The one thing to note about consuming sunflower seeds, however, is that they are high in omega-6 polyunsaturated fats. Balancing the ratio of omega-6 to omega-3 fatty acids in your diet is key to health; consuming higher amounts of omega-6 fatty acids is linked to issues like inflammation and a higher risk of chronic conditions like heart disease and cancer.
Keep your intake in moderation, and aim for about one ounce of sunflower seeds per day. Additionally, be sure to vary your fat intake and include other healthy sources like coconut, wild-caught fish, ghee, grass-fed butter, walnuts, flaxseeds and other omega-3 fatty acids in order to get the most health benefits from your diet overall. *
Sunflower seeds are incredibly good for us and provide many nutritional benefits, but like everything else in life, they do need to be eaten in moderation. A typical serving is about three-quarters of a cup of unshelled seeds, which is fine to eat every day without worry.
The seeds are high in fat, and even though they are sources of good fat, they can still lead to weight gain if you have too many of them, regardless of how beneficial they may be for you.
Apart from being high in fat, they are also high in calories, and this can also lead to unnecessary and unwanted weight gain. If you eat unshelled sunflower seeds, you may potentially cause damage to the teeth and gums because of the action of cracking the shells, but this is really only a concern if you’ve had dental work done or if your enamel is weak. Try eating both shelled and unshelled to avoid any damage.
Sunflower seed health benefits cannot be disputed, but they should be enjoyed in moderation with other healthy fruits, vegetables, grains, and seeds for a well-balanced nutritional profile. Kids love the fun of cracking into the shells, so it’s an easy way to ensure children gain the benefits of sunflower seeds. *