Top 20 Pros And Cons Of Eating Sunflower Seeds – Everything You Need To Know

Last Updated on November 16, 2022 by Lily Connel

Sunflower seeds are a tasty and nutritious snack. They contain many helpful compounds. One of them is linoleic acid, which can help fight inflammation, heart disease, and type 2 diabetes. However, sunflower seeds are very high in calories. You should only eat them in moderation because if you eat too many of them, you might have digestive problems and gain weight.

Eating sunflower seeds is a popular habit among many people around the world. The act of eating sunflower seeds is also known as “shellacking” or “gobbling.”

Originally, the term shellac was meant to cover something with an extremely thin layer of expensive resin derived from the secretions of certain insects.  This type of resin would be used on furniture and other items that needed to look good over time. Eventually, though, people started using it for making phonograph records because they could not be scratched by most common household objects like fingers, pins, etc… So this gave rise to the term shellac (to coat with shellac) which now means any coating or finish composed mainly if not exclusively of natural resins containing phenol-formaldehyde, urea-formaldehyde, or melamine-formaldehyde polymers.

Pros and Cons of Eating Sunflower Seeds – The Table Comparison

SerialPros of Eating Sunflower SeedsCons of Eating Sunflower Seeds
1.The best sunflower seeds for eating are the kind that you get fresh from the farmer’s market. Their shells should be somewhat crusted over with dirt, but not so much that they are impossible to crack open.Sunflower seeds are high in calories and fat, which can cause weight gain if eaten in large amounts.
2.Sunflower seeds have a wide array of uses, in cooking and in other aspects of daily life. You can roast them on your stove or in an oven. They go great when added to trail mix along with raisins, peanuts, almonds, walnuts, cashews, etc.Sunflower seeds are a source of phytic acid, which can inhibit the absorption of certain nutrients like magnesium, zinc, and iron.
3.There are many different kinds of sunflower seeds flavour profiles available to eaters depending on how they are roasted. For example, salty-sweet is one flavour combination that tastes good together when done correctly.Sunflower seeds are a good source of omega-6 fatty acids, but they also contain omega-3 fatty acids. If you eat too many sunflower seeds, you could end up with an imbalanced ratio of these fatty acids.
4.Sunflower seeds are high in nutrition, containing significant levels of vitamin E, and B vitamins, and minerals like magnesium, potassium, and zinc.Sunflower seeds are a common food allergen.
5.At the same time, sunflower seeds are low in calories, making them a healthy snack option for people looking to watch their weight or maintain a healthy diet.Sunflower seeds may increase the risk of developing gallstones.
6.Sunflower seeds also provide a good source of plant-based protein which is important for vegetarians and vegans.Sunflower seeds are high in carbohydrates and can cause blood sugar spikes in people with diabetes.
7.Another great thing about sunflower seeds is that they are portable. You can easily take them with you on the go without having to worry about them spilling or getting crushed.Sunflower seeds are a source of lignans, which can increase the risk of breast cancer.
8.If you are looking for a tasty alternative to pumpkin or other kinds of seeds, sunflower seeds are the way to go. They have that same crunch yet nutty taste but without any added flavours like salt or butter.Sunflower seeds are high in sodium, which can raise blood pressure in people who are sensitive to it.
9.One great thing about sunflower seed shells is that they come off very easily when roasted instead of being dry and difficult to crack open. That leads directly to our next pro.Sunflower seeds may cause gastrointestinal distress, such as gas, bloating, and diarrhoea.
10.Eating sunflower seeds with their shells removed lets consumers enjoy more nutrition from each seed eaten because there is less waste in the process- no pesky shells to discard!Sunflower seeds are a choking hazard for young children.
11.Sunflower seeds are a good source of fibre, which is important for digestive health and maintaining a healthy weight.Sunflower seeds are often coated in salt or other unhealthy additives.
12.Some studies suggest that sunflower seeds may help lower cholesterol levels in the body, making them a heart-healthy snack choice.Sunflower seeds can be expensive compared to other snacks.
13Sunflower seeds are also known to help regulate blood sugar levels, making them a great choice for people with diabetes or prediabetes.Sunflower seeds are hard to digest and may cause constipation in some people.
14.Sunflower seeds are a good source of healthy fats, which are important for brain health and reducing the risk of chronic disease.Sunflower seeds contain high levels of pesticide residue.
15.People sensitive to gluten can enjoy sunflower seeds as a healthy and tasty gluten-free snack option, along with many other kinds of low-FODMAP snacks for digestive health.Sunflower seeds are very calorie-dense and can cause weight gain if eaten in large amounts, which is especially problematic for children.
16.Sunflower seed kernels are great for adding crunch to salads since they have that same nutty taste but don’t require chewing or careful cutting like nuts do.Sunflower seed shells are very hard they must be broken open before eating the kernels inside, which can result in tooth fractures or other dental injuries for small children.
17.They’re both portable and inexpensive, making them an ideal choice for your next outing or trip – just grab a bag on your way out the door!Although sunflowers produce oil that’s relatively low in saturated fat compared to most other oils, it still isn’t as heart-healthy as olive oil due to its omega-6 fatty acid content.
18.Roasting sunflower seeds at home is a cinch. All you need is a baking sheet, some olive oil or cooking spray, and your sunflower seeds. Put them in the oven at about 300 degrees Fahrenheit for about 20 minutes and you’re good to go!Sunflower seed eaters may experience digestive discomfort including bloating, gas, and stomach pain due to their phytic acid content, which impairs nutrient absorption.
19.Sunflower seeds can also be sprouted, which increases their nutritional value even more. All you need is a seed or a jar with drainage holes in the lid, and water. Rinse your sunflower seeds 2-3 times per day and they’ll be ready to eat within a few days.Sunflower seeds are a common cause of nut allergies, which can result in anaphylactic shock, a life-threatening condition.
20.Lastly, sunflower seeds make a great alternative to popcorn when you’re looking for a healthier snack with that same airy crunch. Just be sure to avoid microwaving, which can add unnecessary calories and sodium, and enjoy your sunflower seeds however you like them!Sunflower oil is high in omega-6 fatty acids and low in antioxidants, which could potentially lead to chronic inflammation over time.

Health Benefits Of Eating Sunflower Seeds

Health Benefits Of Eating Sunflower Seeds

Sunflower seeds are a type of seed that comes from the sunflower plant. Sunflowers are large flowers that turn their heads to follow the sun as it moves across the sky. The seeds grow in the heads of these flowers. There are different types of sunflowers, but all of them have seeds.

Sunflower seeds are a good source of fibre, vitamin E, thiamin, niacin, and vitamin B6. They also contain minerals like zinc, magnesium, selenium, and copper. Sunflower seeds are low in calories and fat. All of these nutrients make flower seeds a healthy snack choice.

When you shellac sunflower seeds, you are eating the seed kernel. The seed kernel is the part of the seed that has the nutrients. You can eat the seed kernel raw or roasted.

Shellacking sunflower seeds is a great way to get some nutrients and fibre into your diet. Sunflower seeds are also low in calories and fat, so they are a good snack choice for people who are trying to lose weight or maintain weight.


Finally, there are many reasons to avoid sunflower seeds and sunflower seed oil. They are high in unhealthy fats, carbs, and calories, and they also contain phytic acid which can impair nutrient absorption. Sunflower seeds may also increase the risk of developing cancer or other health problems. For these reasons, it is best to limit or avoid sunflowers altogether.