5 Best Benefits Of Eating Sunflower Seeds During Pregnancy

5 Amazing Benefits Of Eating Sunflower Seeds During Pregnancy

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Sunflower seeds during pregnancy can serve as a healthy, nutritious snack. The dried, roasted seeds are filled with nutrients to help your baby’s development and reduce the risk of developmental disorders. Besides, its high potassium content can aid in maintaining your blood pressure level. Sunflower seeds can be taken as delicious salty snacks or added to cakes, cereal, or pasta.

Read on to know about sunflower seeds, including their benefits, side effects, and some tasty ways to have them.

In This Article

Benefits Of Eating Sunflower Seeds During Pregnancy

Sunflower seeds help strengthen a pregnant woman's immune system

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Numerous health benefits of sunflower seeds have made them a popular addition in pregnancy diets

Sunflower seeds are rich in nearly 90% of vitamins, phytochemicalsⁱXBioactive compounds with antioxidant and anti-microbial properties found in plants. , protein, minerals, antioxidants and polyunsaturated fatsⁱXType of essential fatty acids required for the proper functioning of the cells, and brain and prevention of diseases. .
Vitamin E contained in sunflower seeds acts as an antioxidant and protects your body from damages caused by free radicals. It also protects you from blood clots in the vessels.
Phosphorus and minerals found in the sunflower seed aid development of the bones of your unborn baby.
High content of potassium helps regulate sodium balance in your body. This helps in keeping down the high high blood pressure levels.
Phytochemicals in the seeds improve your immune system that weakens during pregnancy to increase the ability of the body to accept the growing fetus.

Quick fact

Sunflower seeds are a good source of vitamins B3, B5, and B6, which can contribute to the mother and her unborn baby’s overall health (3).

Sunflower Seeds And Folic Acid

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Sunflower seeds are a rich source of folateⁱXThe vitamin B9 complex that is responsible for the formation of red blood cells and healthy cell growth. and different minerals like iron, calcium, zinc, seleniumⁱXAn essential mineral found in foods such as nuts, fish, and chicken, involved in thyroid, reproductive, and cell-protective functions. and copper.

Folic acid in sunflower seeds helps in the formation of red blood cells and carries oxygen from the lungs to the different parts of your body.
Since your daily folic acid requirement increases in pregnancy, sunflower seeds can be a great addition to your diet.
Lack of folic acid triggers different problems like developmental disorders in your growing child.

Useful Serving Tips

You can easily incorporate sunflower seeds into your daily diet. Here are some interesting serving tips:

Enjoy salted or roasted seeds as a choice of a healthy snack.
To get a crunchy taste in your salads, you can sprinkle some roasted sunflower seeds and enjoy a new taste.
Roast the seeds with cakes, muffins, candies or chocolates.

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Grind the seeds into powder and mix with your favorite pancake or morning oatmeal
If you are allergic to peanuts, look for sunflower seeds that are sold as sunflower butter.
You can add the seeds to steamed mushrooms and squash to prepare a side dish.
Mix the seeds with tomatoes, peas, carrots and peppers in a chicken broth and take it with rice or pasta.

Quick tip

Mix a tablespoon of roasted sunflower seeds with a handful of nuts and dried fruits to make a quick trail mix for healthy snacking.

Risks Of Eating Sunflower Seeds While Pregnant

Sunflower seeds are rich in nutrients that can pose health risks in pregnancy when consumed in excess. Here are some of the risk factors that you should be careful of:

Consumption of high amounts of sunflower seeds can lead to phosphorus toxicity that may lead to kidney damage and non skeletal issues.
You might suffer from selenium toxicity that leads to symptoms like selenosisⁱXA condition caused by excessive intake of selenium mineral leading to symptoms such as hair loss, skin rash, and neurological problems. . Irritability and a fatigued body are common symptoms in this case.
Too much sunflower seeds can also result in skin outbreaks and make your hair and nails brittle.

Be watchful

Sunflower seeds are high in calories and sodium, so their intake must be done in moderation as a part of a healthy diet (2).

Remember:

Key to a healthy baby is good nutrition in pregnancy. A balanced diet packed with nutrition is the best way to head for a healthy and happy pregnancy.
Ask your doctor if you can take sunflower seeds daily. If you get a green signal from him, you can safely consume it in moderation every day. Remember moderation is the key word here.

Frequently Asked Questions

1. How many sunflower seeds to eat per day during pregnancy?

It is recommended not to consume more than a handful of shelled sunflower seeds (about 30 micrograms) a day. Nonetheless, If you are apprehensive about consuming sunflower seeds in pregnancy, it is better to take a doctor’s opinion before consuming them (1).

2. How much folate is present in sunflower seeds?

Sunflower seeds are good sources of folate, and a cup of dried and shelled sunflower seeds is known to have approximately 225 mcg of folate (2).

While searching for healthy food items to consume while pregnant, you may have come across sunflower seeds and their benefits. But, can pregnant women eat sunflower seeds? These seeds could be a safe addition to your pregnancy diet when taken in moderation. In addition, sunflower seeds are rich in phytochemicals, potassium, folate, vitamins, and minerals required for a healthy pregnancy and fetal development. You may add these seeds in salads, cakes, or have roasted seeds during snack time. However, it is good to speak to your doctor about the safety and side effects before consuming sunflower seeds during pregnancy.

Infographic: Benefits Of Eating Sunflower Seeds During Pregnancy

When consumed in moderation during pregnancy, sunflower seeds are a healthy snack option that can confer various advantages to expectant mothers. In this infographic, we present a sneak peek into the health benefits of sunflower seeds to give you subtle reasons to add these tiny, nutritious seeds into your pregnancy diet.

health advantages of sunflower seeds (infographic)

Get high-quality PDF version by clicking below.

Download Infographic

Key Pointers

Sunflower seeds are a rich source of antioxidants, minerals, and vitamin E.
Having sunflower seeds during pregnancy can help reduce the chances of blood clots and aid the baby’s development.
Sunflower seeds are also a rich source of folic acid, an essential nutrient for pregnancy.
You can have sunflower seeds in toasted form or add them to cupcakes or muffins.
Overconsumption of sunflower seeds might lead to phosphorus toxicity and lead to complications.

References:

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