Sunflower Seeds

What are Sunflower Seeds?

• Sunflower seeds, while understudied in relation to autism, have beneficial nutritional properties like their notable vitamin E, antioxidant, and protein contents.

• Sunflower seeds are a good source of unsaturated fatty acids, mainly omega-6 linoleic acid with lower amounts of omega-9 [1, 3]. Replacing saturated fats with sunflower oil may reduce total cholesterol and “bad” LDL cholesterol [3].

  • Learn more about omega-6 and omega-9 fatty acids

• Topical uses of plant oils, such as sunflower oil, have been shown to provide possible improvements of skin hydration, barrier health, and wound healing [4, 3].

• Sunflower seeds contain high amounts of sulfur-rich proteins which possess antibacterial and antifungal properties [3]. 

• The germination of sunflower seeds into sunflower sprouts creates notable increases in nutritional value including doubled antioxidant levels [5, 3].

Source: Autism Dietitian Instagram

Source: Autism Dietitian Instagram

Nutrient Breakdown

Sunflower seeds are a great source of:

• Protein

• Fats

  • Linoleic Acid: omega-6

• Fiber

• Vitamin E

• Copper

• Iron

• Zinc

• Folate 

• Magnesium

• Phosphorus

• Selenium

Foods Containing Sunflower Seeds

• Salad mixes

• Granola & snack bars

• Trail mix

• Sunflower oil

  • Many processed foods contain sunflower oil

• Sunflower butter

• Nut & seed breads

• Crackers & chips

• Candy (Sun Butter cups)

• Veggie burgers

• Sunflower sprouts

Sunflower Seeds Alternatives

• Flax seeds

• Pumpkin seeds

• Sesame seeds

• Nuts

  • Peanuts

  • Almonds

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Sunflower Seeds & Autism in the Research

There are no current studies on sunflower seeds and autism however, sunflower seeds show antimicrobial and antioxidant benefits, which may be beneficial to those with autism with higher levels of oxidative stress. 

Antioxidants

• The predominant tocopherol found in sunflower seeds is alpha-tocopherol, also known as vitamin E [3, 2]. This compound acts in vivo to protect cells in the body from oxidative stress and in vitro to prevent the seed or oil from oxidizing [2].

Flavonoids

• Flavonoids, a component of sunflower seeds, are plant molecules with beneficial properties ranging from antibacterial, antiviral, antiallergic, and antioxidant actions [3].

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• Research

  [1] Fei Y, Zhao J, Liu Y, et al. New monoterpene glycosides from sunflower seeds and their protective effects against H2O2-induced myocardial cell injury. Food Chem. 2015;187:385-390.

  [2] García-Moreno MJ, Fernández-Martínez JM, Velasco L, Pérez-Vich B. Genetic basis of unstable expression of high gamma-tocopherol content in sunflower seeds. BMC Plant Biol. 2012;12:71.

  [3] Guo S, Ge Y, Na Jom K. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chemistry Central Journal. 2017;11(1):95.

  [4] Lin T-K, Zhong L, Santiago JL. Anti-inflammatory and skin barrier repair effects of topical application of some plant oils. Int J Mol Sci. 2017;19(1).

  [5] Pająk P, Socha R, Gałkowska D, Rożnowski J, Fortuna T. Phenolic profile and antioxidant activity in selected seeds and sprouts. Food Chemistry. 2014;143:300-306.

Authors

Brittyn Coleman, MS, RDN/LD, CLT

Sarah Reale, Dietetics Student