Sunflower Seed Benefits + Side Effects

By Adriane Marie •  Updated: 07/03/22 •  11 min read
sunflower seed benefits and side effects

Want to see sunflower seed benefits and side effects every ethical consumer must know? Here are sunflower seed pros and cons and how buying them will impact your health, the environment, animals and laborers. 

Food is something we consume every day and if you’re like me, you do all the research you can to make sure you don’t hurt yourself, the planet, animals or others when shopping. As an ethical consumer myself, I am giving you all the info I’ve found on sunflower seed benefits and side effects.

You are going to learn all about sunflower seed benefits and side effects. This will include sunflower seed benefits for your health and potential risks, sunflower seed water footprint and sunflower seed carbon footprint, sunflower seed sustainability, if sunflower seeds are vegan or impacts animals in other ways, and much more. 

After learning if sunflower seed are good or bad for you, the environment, animals and human rights, you will be prepared to make the best choices you can the next time you buy food.

This post is all about sunflower seed benefits and side effects that every ethical consumer should know.

Must-Know Sunflower Seed Benefits And Side Effects

Health

Sunflower seed health benefits may include:

Sunflower seed side effects may include:

Additionally, sunflower seeds are…

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Environment

Water footprint: moderate, it takes 3,366 liters of water to produce 1 kilogram of sunflower seeds / 403 gallons of water to produce 1 pound of sunflower seeds

Carbon footprint: low, 0.88 kg CO2e to produce 1 kilogram or 2.2 pounds of sunflower seeds, a car driving equivalent of 2.25 miles or 3.5 kilometers

Destruction: low, sunflower seed production is relatively sustainable, there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used, be sure to buy Non-GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc.

Sunflower seeds are…

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Animals

Kills: none, sunflower seed production does not require any animals to be killed

Harms: none, sunflower seed production does not require any animals to be used

Indirectly kills or harms: none, no animals are indirectly killed or harmed from sunflower seed production as long as toxic chemicals have not been used, be sure to buy Non-GMO/organic, as pesticides harm and kill wildlife and ecosystems by contaminating soil, water, air and plants that animals eat

Sunflower seeds are…

Laborers

Health and safety: varies, overall, agriculture continues to be one of the most dangerous industries, farmworkers may be subject to dehydration, heat stroke, unprotected exposure to harmful, toxic chemicals and pesticides, unsafe machinery and clean drinking water may not always accessible

Living conditions: varies, laborers are often exploited, they may face tough working conditions including long hours in the sun and heat performing physically exhausting tasks, labor laws and rights may or may not be in place, even if worker protection exists, employer violations may go unreported, refugees and migrant workers are especially vulnerable to abuse and mistreatment, fearing consequences of job loss or deportation

Wages: varies, generally farmworkers earn meager wages, there are many cases of underpaid agricultural workers, wage theft and no overtime payment or benefits

Sunflower seeds…

The world’s top sunflower seed producing country is Russia, followed by Ukraine and Argentina.

The world’s top sunflower seed exporting country is USA, followed by Bulgaria, France, Romania, China, Spain, Hungary, Russia, Argentina and Germany.

In the United States, South Dakota is the largest producer of sunflowers followed by North Dakota and Texas. 

Yes! Sunflower seeds are high in fiber and iron, vitamin E, vitamin B1, copper, magnesium, and selenium and contain no cholesterol.

sunflower seeds are mildly acidic.

acidic foods and alkaline diet benefits that improve ph levels

Are sunflower seeds alkaline or acidic?

Sunflower seeds are acidic.

What is the pH level of sunflower seeds?

Sunflower seeds have a 6.5 pH level, once digested.

When you eat food, it breaks down to an ash residue that can be neutral, acidic or alkaline. Minerals such as potassium, calcium, magnesium, sodium, zinc, silver, copper and iron produce an alkaline ash; whereas sulfur, phosphorus, chlorine and iodine, which are found in meat, coffee, dairy and alcohol, leave an acid ash.

Going alkaline easier than ever with this: Acidic and Alkaline Foods List

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sunflower seeds are gluten free. sunflower seed benefits include fitting into a gluten free diet.

sunflower seed benefits include being gluten free

Are sunflower seeds gluten free?

Yes, sunflower seeds are gluten free when unflavored and unseasoned. Sunflower seeds do not contain gluten. Sunflower seeds are a type of seed, therefore making it a naturally gluten free food. 

While celiac disease may not be as rampant as many marketing trends lead us to believe, you may have a gluten sensitivity…

Celiac and gluten sensitivity symptoms are similar and may include:

There are hundreds of potential symptoms, many of which are also symptoms of other conditions.

Going gluten-free easier than ever with this: Gluten and Gluten Free Foods List

sunflower seeds are not a common food allergen.

sunflower seed benefits include being safe for most

Are sunflower seeds a common food allergen?

No, sunflower seeds are not a common food allergen. Some people may experience allergic reactions to sunflower seeds but it is relatively rare by comparison.

A group of the eight major allergenic foods, AKA the Big-8, include:

Severe food allergies can be life threatening. Following ingestion of a food allergen, a person with food allergies can experience a severe, life-threatening allergic reaction called anaphylaxis. 

Persons may still be allergic to and have serious reactions to foods other than the eight foods identified by the law.

Be aware of common dietary restrictions and food allergens with this: The Big 8 Most Common Food Allergens List

sunflower seeds have a moderate water footprint. sunflower seed benefits include not requiring too much water.

water footprints of food and products

Do sunflower seeds have a high or low water footprint?

Sunflower seeds have a relatively low water footprint compared to other foods.

What is the water footprint of sunflower seeds?

It takes 3,366 liters of water to produce 1 kilogram of sunflower seeds / 403 gallons of water to produce 1 pound of sunflower seeds

Did you know that water is a finite, non-renewable resource? Once it’s gone, it’s gone!

How much water does it take to produce an apple? A serving of rice? A steak dinner?

We need to be aware of something referred to as a “water footprint”. That is, the amount of fresh water utilized in the production or supply of goods we consume. As it turns out it takes significantly more water to yield foods that come from animals than foods that come from plants. Imagine how much water a cow needs to consume to generate a piece of beef. Not only how much water a single cow drinks, rather all the water that went into producing the crops that the cow ate.

Find out how much water your food consumes with this: Water Footprints of Foods and Ingredients List

sunflower seeds have a low carbon footprint.

carbon footprints of food and food emissions

Do sunflower seeds have a high or low carbon footprint?

Sunflower seeds have a relatively low carbon footprint compared to other foods.

What is the carbon footprint of sunflower seeds?

It takes around 0.88 kg CO2e to produce 1 kilogram or 2.2 pounds of sunflower seeds, a car driving equivalent of 2.25 miles or 3.5 kilometers.

Food not only has a water footprint but also a carbon footprint, known as CO2e, which stands for carbon dioxide equivalent. Since carbon measurements are a bit more difficult to comprehend, it is common to equate CO2e to the distance which a car drives in miles or kilometers.

When calculating carbon emissions, some factors may include…

But that’s not all!

It’s best to keep the following in mind when grocery shopping:

Find out how much carbon your food emits with this: Carbon Footprints of Foods and Ingredients List

sunflower seeds are sustainable.

sustainable shopping, for eco friendly brands and products good for the environment

Overall, are sunflower seeds eco friendly? Are sunflower seeds sustainable?

Sunflower seed production is relatively sustainable since there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used. Be sure to buy non GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc. when using regenerative practices.

A 2018 Oxford University study – which is the most comprehensive analysis to date of the damage farming does to the planet – found that ‘avoiding meat and dairy is the single biggest way to reduce your impact on Earth’ as animal farming provides just 18% of calories but takes up 83% of our farmland.

Consuming animal products and byproducts is not environmentally friendly and is one of the worst things for the Earth. Not only is meat production wasteful, it causes enormous amounts of pollution. The industry is one of the biggest causes of climate change.

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sunflower seeds are vegan. sunflower seed benefits include not killing, harming or using animals.

sunflower seed benefits include being vegan

Are sunflower seeds vegan?

Yes, sunflower seeds are vegan. Sunflower seeds are the seeds of the sunflower plant, and not an animal product or byproduct, therefore making it a vegan food. 

Animals of factory farming are suffering. They live in horrific conditions that often include confinement, physical abuse and unnatural environments…so much so that they need to receive antibiotics to keep from getting ill or spreading disease. Growth hormones allow all kinds of animals to become fatter faster and live short lives. 

Because we cannot see for ourselves how these animals live and what they endure does not mean it isn’t happening. The meat, poultry and dairy industries do everything they can to distance us from knowing how our food comes to be in order to keep us in the dark about what we support each time we buy animal derived products and byproducts.

Go vegan for animals!

It’s the best way to help animals and it’s not as difficult as you may think. Speak for animals with your actions, for they cannot speak at all.

Going vegan is easier than ever, at a glance with this: Vegan and Non Vegan Foods List

sunflower seeds may or may not have labor issues.

benefits of buying fair trade, labor rights, human rights and workers rights issues

Are sunflower seeds a product with labor concerns?

At this time there are no major concerns with sunflower seed production but that doesn’t mean it isn’t happening!

It’s important to stay aware of human rights concerns and worker exploitation that may come with specific brands.

Did you know the single largest employer in the world is agriculture? The labor involved behind each and every product cannot go unrecognized. 

Some known problems include workplace health and safety, child labor, gender inequality, inadequate pay, wage theft and exploitation. Workers can even experience harassment, humiliation and violence and unfair employers often fail to provide laborers with access to shade, drinking water, restrooms and breaks. Consequently, laborers can face nausea, dizziness, heat exhaustion, dehydration and heat stroke -the leading cause of farmworker death! 

Such mistreatment is like modern day slavery. Workers are often afraid to report issues because they fear it will result in losing their jobs or deportation. 

Fair trade organizations fight to ensure better social, environmental and economic standards. 

We can improve people’s lives with foods we eat every day simply by buying products that are certified fair trade. 

This post was all about sunflower seed benefits and side effects.

Sources:

Seeds, sunflower seed kernels, dried – FoodData Central

Sunflower Seed Standards | Agricultural Marketing Service

Adriane Marie

Grocery Guru, Material Maven, Conscious Consumer Connoisseur. I organize ethical info for us to comprehensively see how purchases impact people, animals and the planet. I hope you find HEALabel helpful! Use it for personal and global improvement and empowerment.

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