Can pregnant women eat sunflower seeds?

Pregnant women can consume sunflower seeds in moderation, but should pay attention to controlling the quantity and method of consumption. Sunflower seeds are rich in protein, unsaturated fatty acids, vitamin E, potassium, magnesium, and other nutrients. Linoleic acid, an essential fatty acid for the human body, contributes to fetal nervous system development; vitamin E has antioxidant properties and may help support pregnancy; potassium assists in regulating electrolyte balance and may help alleviate edema during pregnancy.

However, sunflower seeds are high in calories, and excessive consumption may lead to rapid weight gain in pregnant women, increasing the risk of gestational diabetes, hyperlipidemia, and other conditions. Additionally, some commercially available sunflower seeds may contain added salt, sugar, spices, or other seasonings. Excessive sodium intake can worsen edema and may elevate blood pressure. It is recommended to choose plain, additive-free sunflower seeds, with a suggested serving size of 20–30 grams per consumption.

Pregnant women with nut allergies should avoid consuming sunflower seeds. They should chew thoroughly and eat slowly to prevent coughing or choking. If symptoms such as indigestion or abdominal bloating occur, consumption should be reduced.

Therefore, pregnant women are advised to consume sunflower seeds in moderation and choose plain or unprocessed varieties. At the same time, pregnant women should maintain a balanced and diverse diet, combining various foods appropriately to ensure comprehensive nutritional support.