Sunflower (Surajmukhi): benefits and side effects

High sugar levels and diabetes often become unmanageable and diabetics keep on looking for easily available and reliable food sources that can help them in keeping blood sugar levels in check. What if you had one at hand and one that tastes good? Sunflower seeds are loaded with active compounds that can help in managing blood glucose levels! In vivo (animal-based) studies have found that it not only helps reduce hyperglycemia in diabetics but also in non-diabetics.

Sunflower seeds have an antioxidant compound known as cynarin, which alleviates and prevents the complications associated with diabetes by clearing off free radicals and oxidative stress in the body. Sunflower has about 8% more cynarin than artichokes, hence, they could be a healthier alternative to artichokes.

Additionally, sunflower seeds contain many secondary metabolites which inhibit or reduce the absorption of glucose from the intestines thus reducing the effects of postprandial hyperglycemia, spiking sugar levels right after a meal.

Our body has a bittersweet relationship with free radicals, singlet oxygen species created as a result of various metabolic activities and also needed to carry out some other functions in the body. Excessive free radicals lead to oxidative stress, which deteriorates body organs and hastens the ageing process. Antioxidants are the substances that scavenge these free radicals and keep them under check. However, excessive stress, unhealthy diet and some other lifestyle habits disrupt this balance and make our body prone to diseases. In such a situation, the best respite lies in outside sources of antioxidants in the form of supplements and antioxidant-rich diet.

Sunflower holds great importance as an antioxidant-rich food. In a number of studies, sunflower seeds, leaves and roots have demonstrated potent radical scavenging activity. As per the findings of these studies, sunflowers leaves hold greater antioxidant potential than its roots in saline conditions (salty) while the antioxidant activity of sunflower seeds keep on increasing as they mature with the sprouts being the best source.

So, soak sunflower seeds and prepare sprouts to be added to a salad, a sandwich or just throw in a pinch of salt and pepper and enjoy a bowl.

In the wake of antibiotic-resistant strains and multidrug-resistant pathogens, it has become important to find alternative and natural sources of antimicrobials, preferably ones which these pathogens aren’t resistant to. Studies indicate that Ha-AP10, is an effective antifungal protein present in the sunflower plant. It is present in the largest amount in the first 5 days of the germination of sunflower plants and then gets evenly distributes inside its cotyledons.

Studies indicate that various biologically active compounds present in sunflower seeds have potent antimicrobial action. These include tannins, flavonoids and saponins. Their mode of action may vary from affecting bacterial adhesion to protein formation and enzyme function.

Furthermore, some secondary metabolites present in sunflower leaves and roots have been found to be effective against some sexually transmitted diseases. In laboratory-based studies, sunflower seed extracts have demonstrated strong antibacterial and antifungal action. Disk diffusion methods show that these extracts are effective in inhibiting the growth of bacteria such as Bacillus subtilis, Salmonella typhi, Vibrio cholerae and Staphylococcus aureus and fungi such as Aspergillus fumigatus, Candida albicans and Fusarium oxysporum.

Did you know sunflower seeds can help keep your stomach healthy? Preclinical studies suggest the gastroprotective action of sunflower seeds, which is due to the presence of antioxidants. It is traditionally used as a remedy for stomach ache. Furthermore, sunflower seeds are a good source of fibre. This fibre bulks up the food in your intestines and increases transit time thus making you feel full for longer and avoiding unnecessary munching. It also prevents constipation and diarrhoea by helping regulate bowel movement. Additionally, fibres help the gut microflora to digest food.

So, what are you waiting for? Grab a bowl of sunflower seed sprouts and say goodbye to stomach problems.

(Read more: How to improve digestion)

Sunflowers have a lot of gifts just for your skin. Here is what they do for you:

• Sunflowers are a good source of vitamin C, which is an important nutrient required for collagen production. Collagen is a protein responsible for the structure of body tissues and a lack of this protein would lead to ageing signs including fine lines and wrinkles. Consuming sunflower seeds or making a mask from them would impart all this vitamin to your skin, leaving it taut and seamless.
• As a repository of antioxidants, sunflower seeds are the perfect antiageing food. By fighting off free radicals and oxidative stress on the skin, it reduces dark spots and UV damage along with other ageing signs, making your skin look fresh and young.
• Studies indicate that sunflower seed oil contains linoleic acid which has a role in cell division and differentiation. Due to this, sunflower oil is speculated to have some therapeutic value in wound healing.
• Sunflower oil application is effective in the treatment of dermatosis and scaly lesions, as evident by clinical studies.
• It is an excellent massage oil and has a protective action on the skin barrier. This means that it helps your skin retain its moisture and natural oils, keeping it healthy and young. It is not only good for you but for your baby as well. Clinical studies indicate that it is safe for newborns and has an antibacterial action on the neonatal skin, protecting them from skin infections.

In the busy and stressed life of the modern century, it is easy to fall into the woes of cardiovascular diseases. However, by making some healthy additions to your diet you can remain a step away from heart ailments. Sunflower seeds are just the food that would assist you. They contain ample amounts of potassium and comparatively less sodium, which is just right to keep your blood pressure in check. Though, it is preferable to take it unprocessed.

It also has a good amount of fibre, which helps in eliminating cholesterol from the body. Along with the low saturated fat and high unsaturated fat content, sunflower seeds make sure that your body does not pile up on bad cholesterol. This eliminates another risk factor for heart diseases, that is, high cholesterol.

Finally, as an antioxidant-rich food, it prevents lipid peroxidation (atherosclerosis) and the deteriorating effects of oxidative stress on the heart.

Sunflowers contain two of the most important minerals, calcium and magnesium, responsible for maintaining the structure and function of your bones. A major part of our body’s calcium is present in the bones and in times of need (calcium deficiency), it starts to leach off this calcium, leaving your bones weaker and prone to fractures. By providing a good source of calcium, sunflower seeds reduce the risk of various diseases like osteoporosis. Furthermore, magnesium is required to ascertain the availability and absorption of calcium from the diet along with its resorption from the blood to your bones. It also facilitates the formation of new bones.

Add these seeds in your diet to keep your bones healthier and stronger.

The story of sunflower benefits doesn’t end here. It has been used for the treatment of various ailments in traditional medicine and herbalism. Let us have a look at them:

• Sunflower leaves and flowers are believed to have been used as a remedy for malaria.
• The flowers of this plant are made into a decoction (kadha) or a tea to be used for nasal congestion.
• Studies indicate that magnesium deficiency is associated with asthma and thus asthma symptoms can be alleviated by taking enough of this mineral. As a magnesium source, sunflower may aid against your asthma attacks.
• Sunflower seeds have a good amount of vitamin A needed for the functioning and well being of your eyes. So, it won’t be wrong to say that a bowl full of sunflower seed sprouts would assist in maintaining your eye health.
• Vitamin C content of sunflower oil may have some stimulatory effects on your immune system.
• Being rich in calories, sunflower seeds are the perfect snack for satiating your evening munchies.
• Sunflower seeds are considered to be safe for pregnant women. In fact, it has vitamin B, folic acid, calcium, iron and the whole band of nutrients needed to maintain a healthy pregnancy. However, sunflower sprouts are considered to be a probable source of salmonella infections and it is advisable not to eat them undercooked or raw.