The Nutrition of Sunflower Seeds and Their 7 Amazing Health Benefits
Sunflowers’ vibrant petals are a classic representation of summer, and the fact that these large, happy blossoms yield the perfect snack—sunflower seeds—is just a plus. Fun fact: The big, dark head of the sunflower produces small fruits called seeds.
In addition to being a delicious, nutty, and filling snack, a handful of sunflower seeds is also a wholesome choice that is high in fiber, good fats, and even protein. Here’s why sunflower seeds make a great, nutritious snack or ingredient in savory and sweet dishes.
Nutritional Information on Sunflower Seeds
Award-winning plant-based dietician Rhyan Geiger, RDN, claims that sunflower seeds are nutrient-dense hidden jewels. Notable levels of protein, fiber, unsaturated fats, vitamin E, iron, zinc, magnesium, copper, selenium, manganese, and B vitamins including niacin, pantothenic acid, vitamin B6, and folate are among its excellent macro- and micronutrients. Plant substances such as flavonoids, tocopherols, and phenolic acids are also abundant in sunflower seeds.
A detailed look at the nutrients in one ounce of dry-roasted, unsalted sunflower seed kernels is provided by the U.S. Department of Agriculture (USDA) database.
Macronutrients
- Calories: 165 calories
- Protein: 5.5 grams (g)
- Total Carbohydrates: 7 g
- Fiber: 3 g
- Fat: 14 g
- Saturated Fat: 1.5 g
- Monounsaturated Fat: 3 g
- Polyunsaturated Fat: 9 g
- Cholesterol: 0 milligrams (mg), 29% of Daily Value (DV)*
- Niacin (Vitamin B3): 2 mg, 13% DV
- Pantothenic Acid (Vitamin B5): 2 mg, 40% DV
- Vitamin B6: 0.2 mg, 15% DV
- Folate (Vitamin B9): 67 micrograms (mcg), 17% DV
- Vitamin E: 7.4 mg, 49% DV
- Iron: 1 mg, 6% DV
- Zinc: 1.5 mg, 14% DV
- Magnesium: 37 mg, 10% DV
- Copper: 0.5 mg, 56% DV
- Selenium: 22.5 mg, 41% DV
- Manganese: 0.6 mg, 30% DV
- Sodium: 1 mg, 0% DV
Benefits of Sunflower Seeds for Health
These nutrients result in some amazing health advantages, as you might expect. Regarding portion quantity, Geiger advises “trying to stick to around 1 ounce of sunflower seeds at a time for the greatest health benefits.”
1. Encourages Heart Health
“If you choose the unsalted variety, sunflower seeds can be good for your heart because they are low in cholesterol and provide a good amount of fiber,” Geiger says. Selecting unsalted sunflower seeds is essential for obtaining these advantages since prolonged exposure to high sodium levels from salt can raise blood pressure (also known as hypertension).
Instead of being absorbed into the bloodstream and having a detrimental effect on blood cholesterol levels, the soluble fiber in sunflower seeds binds to dietary cholesterol in the small intestine and aids in its removal from the body. One of the main characteristics of several heart illnesses is atherosclerosis or plaque accumulation in the veins and arteries brought on by high amounts of circulating cholesterol.
Geiger continues, “Linoleic acid, an unsaturated, healthy fat found in sunflower seeds, helps to lower cholesterol and promote blood vessel relaxation.”
2. Promotes the Health of the Thyroid
Sunflower seeds are an excellent source of selenium, which is concentrated in the thyroid glands and helps support thyroid function. According to a study from 2023, low selenium levels may potentially raise the risk of a certain thyroid condition.
3. Promotes Healthy Metabolic Function
These delicious seeds are rich in fiber, protein, and good fats that promote metabolic health. Their nutrients contribute to a slower increase and fall in blood sugar levels after meals by slowing down digestion and dulling the blood sugar response. This is especially helpful for people who need to closely monitor their blood sugar levels due to metabolic issues like type 2 diabetes. It is a clever snack or meal supplement because it also contributes to feelings of fullness.
4. Boosts Immune Function
“Sunflower seeds are a good option if you’re looking for immune-boosting ingredients because they contain zinc and selenium, which both support immune health,” Geiger adds. These seeds provide significant levels of copper, vitamin E, and plant components in addition to zinc and selenium. As antioxidants, these micronutrients all aid in lowering inflammation and protecting the body from disease-causing free radical molecules.
5. Promotes Digestive Well-being
Sunflower seeds are unquestionably a food that is good for the intestines. They have both soluble and insoluble fiber, which promotes normal digestion. For the beneficial bacteria that reside in your gut microbiome, soluble fiber serves as a prebiotic, or food supply. Primarily found in the large intestine, the gut microbiome is intimately associated with several health factors beyond digestion, such as immunity and brain function, to mention a few.
6. Promotes Development, Repair, and Growth
Additionally, these edible seeds promote the body’s normal processes of growth, development, and repair. Geiger says, “Sunflowers provide cholesterol-free protein to help build and maintain muscle.” Additionally, this protein speeds up the healing of wounds and tissues and is a structural component of almost every important bodily structure you can imagine. Additionally, sunflower seeds include zinc and folate, which are critical for the baby’s healthy growth and development throughout pregnancy.
7. Promotes Skin Health
Sunflower seeds’ beneficial lipids and vitamin E support healthy, radiant skin. While vitamin E in particular provides some protection against damaging ultraviolet (UV) light rays, both nutrients have anti-inflammatory properties for the skin.
Who Must Steer Clear of Sunflower Seeds?
Despite the many and alluring health benefits of sunflower seeds, certain people may need to stay away from them.
Although allergies to sunflower seeds are far less prevalent than those to peanuts and tree nuts, they do occur, and those who have them should avoid them.
Geiger continues, “Sunflower seeds can have a lot of sodium if they’re salted, and they also have more calories.” People with hypertension may have trouble controlling their blood pressure if they consume too many salted sunflower seeds (again if salted!).
According to Geiger, “consuming too many sunflower seeds can also result in an excessive intake of cadmium, a heavy metal that sunflowers absorb from the soil during growth.” Fortunately, excessive consumption of sunflower seeds (upwards of 5 to 10 ounces, four or more times per week) would be the only significant problem.
Advice on Sunflower Seed Purchases
To reduce the sodium content, look for unsalted types at the supermarket. Choose sprouted sunflower seeds if you can, since many of its nutrients become more bioavailable during the sprouting (also called germination) process. Whether or whether you buy sunflower seeds with their inedible black and white hulls intact is a matter of personal choice, but when you do, take care not to consume them!
Including Sunflower Seeds in a Nutritious Daily Routine
Sunflower seeds may be used in a variety of delectable ways. Add them to homemade trail mix, granola or granola bars, baked items such as bread and sweets, cereal, oatmeal, roasted vegetables, spaghetti, casseroles, salads, stir-fries, and chicken or tuna salad. Additionally, they taste great when crushed into breading for proteins. For a filling snack, you can’t go wrong with eating these right out of the bag. Geiger continues, “Sunflower seeds can also be turned into sunflower butter, which is a great nut-free alternative at school.”