Sunflower Seeds During Pregnancy: Be Healthy! No Questions Asked

Doctors consider sunflower seeds as a healthy snack for expecting women. They are loaded with nutrients that combat cancer, depression, or high blood sugar levels. They are under the “nut” category, which is why many women are wary of eating it due to some potential allergens. But, honestly, it’s safe and necessary to eat sunflower seeds during pregnancy for a healthy dose of folic acid.

The seeds are a nutritious delicacy often eaten alone or garnished on meals, desserts or smoothies. From antioxidants to potassium, it’s no wonder it’s being called a powerful grub for pregnant women. Here we tackle about this delicious treat, its effects, and benefits, and even share a recipe or two!

Is It Safe To Eat Sunflower Seeds?


We can understand why you’re wary of chowing down sunflower seeds. It’s considered part of the nutty family; however, they are NOT nuts. They are processed similar to how nuts are prepared, but sunflower seeds are just…seeds.

They are a rather rare allergen and do not cause any reaction to most people. It’s considered safe unless your body says otherwise. But most often - they are not. In fact, sunflower seeds are used to substitute peanut butter for those who are allergic to peanuts. A bunch of the seeds is also coated in sugar or chocolate so that the younger crowd will be able to enjoy it.

Eating sunflower seeds during pregnancy is safe and nutritious for the mother and her baby. It’s essential so to avoid preeclampsia or congenital disabilities. We cannot stress enough how important this snack is and how it can help you and your child towards growth and development.​

Benefits Of Sunflower Seeds

There are numerous advantages one can get from eating sunflower seeds during pregnancy. As much as possible, a mother has to take certain nutrients to meet her and the baby’s needs. We’ve mentioned folic acid as one important benefit of eating sunflower seeds. Here are more health benefits as we speak of it:

Controls blood sugar levels

If you’re craving for sweets, then hold that hand of yours and redirect it to “picking” sunflower seeds instead. Rather than spiking your sugar and weight gain, eating the seeds stabilize your sugar levels because they are rich in magnesium. Magnesium regulates insulin in your pancreas which lowers sugar levels and reduces your chance of getting diabetes.

Lowers cholesterol

High cholesterol in the body while pregnant will unsettle the baby in your tummy and might be born with lower weight. It could also increase the likelihood of congenital disabilities like a cleft lip. Too much cholesterol in a woman’s body will result in miscarriage as well.

Rich source of folic acid


Folate is the biggest benefit pregnant women can take upon eating sunflower seeds. It helps in the formation of new cells, DNA, and metabolism, as well as the building block amino acids. Folate deficiency can lead to birth defects of the baby’s brain and spinal cord, which is called neural tube defects.

Contains Vitamin E and anti-inflammatory properties

Vitamin E provides antioxidants that can battle toxins and harmful radicals in your body. Also, it can boost your immune system by protecting it from germs and bacteria because of the presence of phytochemicals found in the seeds. Overall, it prevents swelling like rheumatoid arthritis and more. Pregnant women mostly suffer from swelling due to additional fluid and blood in the body.

Prevents illnesses such as cancer or heart inflammatory disease

As stated above, sunflower seeds have inflammatory properties and antioxidants that can prevent rheumatic heart disease and the frenzy of cancer cells.

Rich in fiber

Sunflower seeds can regulate your digestion during pregnancy. Your progesterone slows down digestion which could lead to excess flatulence and bloating. Fiber-rich food will help normalize your stomach and gastrointestinal processes.


These are the six benefits of sunflower seeds. Other things it can do consists but not limited to the following:​

  • Provides magnesium and calcium for bone development
  • Elasticity of movement on joints and muscles
  • Makes skin glow and healthy
  • Supports the stabilization of moods
  • Keeps sodium levels balanced in the body

Some people might think that you can eat sunflower seeds directly only. However, one can actually incorporate the seeds into his or her daily meals or desserts.

Good Ol’ Recipes With Sunflower Seeds

Not just picking, right? If you want to add flare to your meal or snack, you can either try the following recipes. It’s pretty simple, and it will only take a few minutes in the kitchen to make those.​

​Quinoa nut salad

What you need

  • Quinoa
  • Celery
  • Basil
  • Bell pepper
  • Ground black pepper
  • Sunflower seeds

How to do

  • Bring out your saucepan and simmer in the quinoa
  • Wait for 15 to 20 minutes until you remove the quinoa from the pan
  • Let it dry for five minutes
  • Combine the quinoa, grated celery, basil leaves, cubed bell pepper, and sunflower seeds
  • Add salt and pepper desired.

Other variations include lemon juice and olive oil, or with the preparation of apple cider vinegar.

No bake granola bar


What you need

  • Butter
  • Brown sugar
  • Vanilla
  • Honey
  • Oats
  • Dried fruit
  • Almond
  • Peanuts
  • Sunflower seeds
  • Rice crispies

How to do

  • Take out your baking dish and grease it with butter
  • In a saucepan, melt butter and combine it with brown sugar, vanilla, and honey
  • Mix until the components are completely dissolved
  • In a bowl, combine all oats, dried fruits, almonds, peanuts, sunflower seeds, and rice crispies
  • Pour the butter mixture into the bowl and mix ingredients
  • Form them into a bar
  • Chill the granola bars for one hour in the refrigerator.

You can add chocolate chips if you want to.

Sunflower patty


What you need

  • Potatoes
  • Tomatoes
  • Onion greens
  • Sunflower seeds
  • Onion and garlic
  • Bell pepper
  • Carrots
  • Celery
  • Salt and pepper

How to do

  • Cook potatoes for 10 to 15 minutesAfterward, mash them up
  • Mince onion greens, onion, garlic, bell pepper, carrots, celery, and sunflower seeds
  • Mix them with mashed potato
  • Apply salt and pepper as desired
  • Make little patty shapes out of the mixed ingredients
  • Take out a pan and fry these patties
  • Once done, cut tomatoes into cubes and mix with remaining onion leaves
  • Place the tomatoes on a side plate together with the patties.

You can actually do away the tomatoes if you want and settle with ketchup. However, the former is a lot healthier, don’t you think? Also, you can prepare mayonnaise or goat cheese for extra flavors.

There are so many things you can do with sunflower seeds other than just popping up the package and eat it directly. By the way, if munching on sunflower seeds during pregnancy kind of bore you (because it’s a repetitive diet), then you’ll be happy to know that there are other loads of seeds out there safe for pregnancy.​

Substitute For Sunflower Seeds​

If you want to incorporate seeds and nuts in your diet, here are eleven of them that are considered safe for your pregnancy. It will also boost your nutritional intake needed for you and our child’s development.​

  • Peanuts
  • Almonds
  • Watermelon seeds
  • Pumpkin seeds
  • Chestnut
  • Beans and legumes
  • Walnuts
  • Pistachio
  • Chia seeds
  • Barley
  • Maize

So, the next time you want to pump up your meal or snacks, little nuts and seeds will do the trick. But remember: too much of a good thing will always destroy you, right? Just eat at a regular pace and amount, and you’ll be okay.

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The Sunshine On Mommy’s Life

When a pregnant lady craves for sugary or volume full of snacks, it’s always has something to do with sugar. If you substitute your meal with sunflower seeds, it can help you a lot, and the effects will be visible anyway.

What do you think? Have you eaten any seeds or nuts while pregnant?

Sarah Clark

Hi, I'm Sarah Clark. I like to write about mommies and their babies. Sometimes, even if I don’t, I like to hear stories from other mothers. I may not be an expert mommy by any means, but I am happy to share what works for mothers out there. I, for once, would like to build a community for mothers. And that's here in Giant Mommy.

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