Black seeds: the health benefits of sunflower seeds for the body

Black seeds are the most common type of crackers in Israel, but beyond that it is fun to nibble on them at every opportunity – they also have many benefits that will improve your general health, for example lowering blood pressure, cholesterol and blood sugar, reducing inflammation and even preventing or delaying the onset of chronic diseases and cancer.

reducing inflammation

Short-term inflammation is a natural immune response of the body, chronic inflammation is a risk factor for many chronic diseases. For example, increased blood levels of the inflammatory marker C-reactive protein are associated with an increased risk of heart disease and type 2 diabetes. In a study of more than 6,000 adults, those who reported eating black seeds and other seeds at least five times a week had 32% lower levels of C-reactive protein in their bodies compared to people who ate no seeds at all.

Prevention of heart disease

In a 3-week study, women with type 2 diabetes who ate 30 grams of black seeds daily as part of a balanced diet experienced a 5% drop in systolic blood pressure (the top number in the data). The participants also noted a 9% and 12% decrease in “bad” LDL cholesterol and triglycerides, respectively.

Furthermore, in a review of 13 studies, people who consumed an adequate amount of linoleic acid had a 15% lower risk of heart disease events, such as a heart attack, and a 21% lower risk of death from heart disease, compared to those who consumed less.

Coping with type 2 diabetes

Black seeds affect blood sugar, and they can help people dealing with type 2 diabetes. Research suggests that people who eat 30 grams of black seeds daily as part of a healthy diet may reduce their fasting blood sugar by about 10% within six months.

Research also suggests that adding black seeds to foods such as breads may help reduce the effect of carbohydrates on blood sugar. The protein, fat and fiber in the seeds slow down the rate of stomach emptying, allowing a more gradual release of sugar from carbohydrates.

Prevents muscle spasms

Thyroid disorders

Thyroid disorders are very common, and can be a nuisance to many people in the world. The thyroid gland plays an important role in several areas of the body:

Adequate iodine and selenium intake is critical to thyroid health. A cup of shelled black kernels provides about 24 micrograms of selenium, about 35% of the recommended daily intake.

Tips for eating black seeds

If you are not a fan of cracking kernels like the average Israeli, there are a few more ways you can eat them:

It is important to note that black kernels contain a relatively high amount of calories, and the more salted they are, the more sodium you consume.