#Shell free bird seed crack#

Occasionally, seeds are contaminated with harmful bacteria, such as Salmonella, which can thrive in the warm, moist conditions of sprouting. Sprouting is an increasingly popular method of preparing seeds. Therefore, you shouldn’t worry about eating reasonable amounts of sunflower seeds, such as 1 ounce (30 grams) per day - but you shouldn’t eat a bagful in a day. That said, this amount didn’t raise their blood levels of cadmium or damage their kidneys. When people ate 9 ounces (255 grams) of sunflower seeds per week for one year, their average estimated cadmium intake increased from 65 mcg to 175 mcg per week. The WHO advises a weekly limit of 490 micrograms (mcg) of cadmium for a 154-pound (70-kg) adult. Sunflowers tend to take up cadmium from the soil and deposit it in their seeds, so they contain somewhat higher amounts than most other foods. This heavy metal can harm your kidneys if you’re exposed to high amounts over a long period. CadmiumĪnother reason to eat sunflower seeds in moderation is their cadmium content. Some brands sell reduced-sodium versions. Sodium content may not be apparent if the label only provides nutrition information for the edible portion - the kernels inside the shells.

However, if you’re watching your salt intake, keep in mind that the shells - which people commonly suck on before cracking them open - are often coated with more than 2,500 mg of sodium - 108% of the RDI - per 1/4 cup (30 grams) ( 23).

#Shell free bird seed crack#

Though rich in nutrients, sunflower seeds are relatively high in calories.Įating the seeds in the shell is a simple way to slow your eating pace and calorie intake while snacking, as it takes time to crack open and spit out each shell. While sunflower seeds are healthy, they have several potential downsides. Sunflower seeds contain nutrients and plant compounds that help reduce your risk of inflammation, heart disease and type 2 diabetes.

The seeds’ protein and fat slow the rate at which your stomach empties, allowing a more gradual release of sugar from carbs. Studies also suggest that adding sunflower seeds to foods like bread may help decrease carbs’ effect on your blood sugar. The blood-sugar-lowering effect of sunflower seeds may partially be due to the plant compound chlorogenic acid. Studies suggest that people who eat 1 ounce (30 grams) of sunflower seeds daily as part of a healthy diet may reduce fasting blood sugar by about 10% within six months, compared to a healthy diet alone. The effects of sunflower seeds on blood sugar and type 2 diabetes have been tested in a few studies and seem promising, but more research is needed. Participants also noted a 9% and 12% decrease in “bad” LDL cholesterol and triglycerides, respectively.įurthermore, in a review of 13 studies, people with the highest linoleic acid intake had a 15% lower risk of heart disease events, such as heart attack, and a 21% lower risk of dying of heart disease, compared to those with the lowest intake. In a 3-week study, women with type 2 diabetes who ate 1 ounce (30 grams) of sunflower seeds daily as part of a balanced diet experienced a 5% drop in systolic blood pressure (the top number of a reading). This fatty acid also helps lower cholesterol. Your body uses linoleic acid to make a hormone-like compound that relaxes blood vessels, promoting lower blood pressure. The magnesium in sunflower seeds helps reduce blood pressure levels as well.Īdditionally, sunflower seeds are rich in unsaturated fatty acids, especially linoleic acid. As a result, it may help your blood vessels relax, lowering your blood pressure. High blood pressure is a major risk factor for heart disease, which can lead to heart attack or stroke.Ī compound in sunflower seeds blocks an enzyme that causes blood vessels to constrict.

Though this type of study cannot prove cause and effect, it is known that vitamin E - which is abundant in sunflower seeds - helps lower C-reactive protein levels.įlavonoids and other plant compounds in sunflower seeds also help reduce inflammation. In a study in more than 6,000 adults, those who reported eating sunflower seeds and other seeds at least five times a week had 32% lower levels of C-reactive protein compared to people who ate no seeds. While short-term inflammation is a natural immune response, chronic inflammation is a risk factor for many chronic diseases.įor example, increased blood levels of the inflammatory marker C-reactive protein is linked to an increased risk of heart disease and type 2 diabetes. Sunflower seeds may help lower blood pressure, cholesterol and blood sugar as they contain vitamin E, magnesium, protein, linoleic fatty acids and several plant compounds.įurthermore, studies link sunflower seeds to multiple other health benefits.