Are sunflower seeds good for you?

Are sunflower seeds good for you?

Sunflower seeds are popular as a snack, as well as in trail mix, multi-grain bread, and nutrition bars. They are high in healthy fats, beneficial plant components, vitamins, and minerals. These nutrients may help lower your risk of common health concerns. Here’s all Garden How gives you to know about Sunflower seeds good for you, including nutrition and health advantages.

Nutritional value of Sunflower seeds

Sunflower seeds
Sunflower seeds

30 grams of shelled, dry-roasted has the nutrients:

Nutrition  Amount per oz of hulled seeds
Calories 163
Protein 5.5 grams
Total fat, which includes: 14 grams
• Saturated fat 1.5 grams
• Polyunsaturated fat 9.2 grams
• Monounsaturated fat 2.7 grams
Vitamin E 37% of the RDI
Vitamin B6 11% of the RDI
Carbs 6.5 grams
Pantothenic acid 20% of the RDI
Magnesium 9% of the RDI
Folate 17% of the RDI

Sunflower seeds include the following nutrients:

  • Flavonoids and phenolic acids are examples of antioxidants.
  • High levels of niacin and vitamins A, B, and C, as well as minerals such as calcium, iron, and magnesium.
  • It contains 55–70% linoleic acid and 20–25% oleic acid.
  • More vitamin E than linseed, sesame seed, and peanuts
  • Sulfur-rich proteins are important for a variety of biological activities, including muscle and skeletal development amino acids such as glutamine, arginine, and cysteine.

Are Sunflower seeds good for you?

Are Sunflower seeds good for you?

Sunflower seeds, which include vitamin E, magnesium, protein, linoleic fatty acids, and many plant chemicals, may help decrease blood pressure, cholesterol, and blood sugar.

Furthermore, research has linked this type of seed to a variety of other health advantages.

Supporting the Immune System

Sunflower seeds include a variety of vitamins and minerals that help boost your immune system and improve your capacity to fight illnesses. Zinc and selenium are two examples. Zinc is essential for the immune system, since it aids in the maintenance and development of immune cells. Selenium also helps to reduce inflammation, combat infection, and promote immunity.

Reducing Cholesterol

Sunflower seeds have high fiber content lowers LDL cholesterol levels in the blood. Besides, they also include niacin, or vitamin B3, which lowers overall cholesterol levels and the risk of heart disease. Additionally, it include vitamin B5, also known as pantothenic acid, which boosts HDL cholesterol while decreasing total blood cholesterol levels.

Boosting Energy Levels

While the high protein content of Sunflower seeds already helps raise energy levels, additional minerals such as vitamin B and selenium can also help keep you energized. It include vitamin B1 (also known as thiamin), which can help you turn food into energy, keeping you energetic throughout the day. Selenium has the ability to boost blood flow and oxygen delivery to your body.

Reducing risk of Cancer

Sunflower seeds contain beta-sitosterol, a phytosterol that assists in the prevention of breast cancer. It slows the proliferation of tumor cells, reduces tumor size, and prevents metastasis.

It has high levels of antioxidants, which lessens the risk of cancer.

Consumption of these seeds also lowers the risk of developing colon cancer.

Sunflower helps Reduce risk of Cancer


Reducing blood pressure

High blood pressure is a significant risk factor for cardiovascular disease, which can result in a heart attack or stroke. A compound in Sunflower seeds blocks an enzyme that causes blood vessels to constrict. As a result, it may help your blood vessels relax, lowering your blood pressure. It also contain magnesium, which helps to regulate blood pressure.

Sunflower seeds are very high in unsaturated fatty acids, particularly linoleic acid. Linoleic acid is used by your body to create a hormone-like substance that relaxes blood vessels and promotes reduced blood pressure. This fatty acid also aids in cholesterol reduction.

In a three-week research, women with type 2 diabetes who ate 1 ounce (30 grams) of this kind of seeds daily as part of a balanced diet had a 5% reduction in systolic blood pressure (the top number of a reading).

Participants also reported a 9% and 12% reduction in “bad” LDL cholesterol and triglycerides, respectively.

Furthermore, according to a meta-analysis of 13 studies, persons with the highest linoleic acid consumption had a 15% reduced risk of heart disease events such as heart attack and a 21% lower chance of dying from heart disease than those with the lowest intake.

Management of Diabetes

Sunflower seeds’ effects on blood sugar and type 2 diabetes have been studied in a few trials and appear promising, but further study is needed.

When compared to a healthy diet alone, consuming 1 ounce (30 grams) of Sunflower seeds daily as part of a balanced diet reduces fasting blood sugar by around 10% in six months.

its ability to reduce blood sugar levels may be attributable in part to the plant component chlorogenic acid.

Adding it to meals like bread may also help reduce the effect of carbohydrates on your blood sugar. The protein and fat in the seeds decrease the rate at which your stomach empties, allowing for a more gradual release of sugar from carbohydrates.

Helps in Weight Loss

It include a lot of protein and fiber. They help us feel full for a long period, causing us to eat less and so consume less calories. This contributes to weight loss.

Helps in Weight Loss

Good for your Skin and Bones

Sunflower seeds contain omega-6 fatty acids, which are essential for maintaining good skin.

According to research, a lack of essential fatty acids has a major impact on skin function and appearance. With this in mind, increasing necessary fatty acid sources in the diet may help prevent skin diseases like dermatitis and lessen the effects of aging on the skin.

It also include zinc, a vital element for skin health, as well as minerals for bone health such as magnesium, calcium, and phosphorus.

Reduces Inflammation

While short-term inflammation is a normal immune response, persistent inflammation is associated with a number of chronic illnesses.

In a study of over 6,000 people, those who reported consuming Sunflower seeds and other seeds at least five times per week had 32% lower C-reactive protein levels than those who did not consume any seeds.

Though this study cannot show cause and effect, it is known that vitamin E, which is plentiful in Sunflower seeds, aids in the reduction of C-reactive protein levels.

It include flavonoids and other plant components that help decrease inflammation.

Detox our Body

Sunflower seeds have a powerful anti-bacterial activity. They enable the effective removal of bacteria and germs from cells. In addition, they also help get toxins out of our body.

How nutritious are Sunflower seeds in comparison to other seeds?

When it comes to particular nutrients, certain seeds outperform sunflower. Chia seeds are high in plant-based omega-3 fatty acids (5 grams per ounce) and fiber (10 grams per serving). Sunflower seeds are lower in omega-3 fatty acids than hemp and flax seeds.
“However, Sunflower seeds are higher in vitamins and minerals than the neutral chia seed,” explains St. Pierre, “and typically have a superior taste profile.” “It also include significant levels of phytosterols, plant chemicals that help decrease cholesterol and promote heart health”, according to Yeung.
Generally, all seeds provide a good combination of healthy fats, fiber, vitamins, minerals and phytonutrients. Therefore, it’s important to mix a variety of seeds into your diet.

How to incorporate Sunflower seeds into diets?

Alternatively, you can eat these seeds in various dishes. Here are a few ways to incorporate these in your meals:
  • Sprinkle on top of a leafy green salad
  • Stir into tuna or chicken salad
  • Add to trail mix
  • Add to veggie burgers
  • Stir into hot or cold oatmeal
  • Add to stir-fries
  • Sprinkle over stir fry or mixed vegetables
  • Cook with sunflower oil instead of other oils
  • Use sunflower butter as an alternative to peanut butter
  • Add to baked goods, such as breads and muffins
  • Dip an apple or banana in sunflower seed butter.

How to incorporate Sunflower seeds into diets?

Side effects of eating Sunflower seeds


Cadmium concentration is one reason to eat Sunflower seeds in moderation. If you are exposed to high levels of this heavy metal for an extended length of time, it can destroy your kidneys.

Sunflowers absorb cadmium from the soil and deposit it in their seeds, thus they have somewhat greater levels than most other meals.

The WHO recommends a weekly cadmium limit of 490 micrograms for a 154-pound (70-kg) adult.

People’s average estimated cadmium consumption increased from 65 mcg to 175 mcg per week when they ate 255 grams of seeds per week for a year. However, this quantity did not boost their cadmium levels in their blood or harm their kidneys.

As a result, you shouldn’t be concerned about eating sensible amounts of Sunflower seeds, such as 30 grams per day – but you shouldn’t consume a bagful in a single day.


Sunflower seed allergies are uncommon, however certain cases have been documented. Possible reactions include asthma, mouth swelling, itching, hay fever, skin rashes, lesions, vomiting, and anaphylaxis.

The allergens are proteins found in the seeds. Sunflower seed butter, which is made from roasted, pulverized seeds, can be as allergic as whole seeds.

Although refined sunflower oil is significantly less likely to have enough allergenic proteins, very sensitive persons have had responses to tiny levels in the oil in rare situations.

Sunflower seed allergies are more frequent in those who work with sunflower plants or seeds, such as sunflower farmers and bird breeders.

High Calorie

Eating Sunflower seeds in moderation as part of a balanced diet can provide several advantages. They are, however, a higher calorie meal, containing 165 calories per ounce. If a person wants to maintain a healthy weight, they should restrict their intake of Sunflower seeds and incorporate them as part of their regular calorie intake.


This kind of seeds may carry hazardous germs that can spread whether grown or purchased sprouted from a food shop.

Sprouted seeds have been linked to outbreaks of salmonella, which produces food poisoning symptoms.

How to store Sunflower seeds in the right way?

Because of their high lipid content, Sunflower seeds are prone to getting rancid. Therefore, you should keep them in an airtight container in the refrigerator or freezer for protection against rancidity.

What types of Sunflower seeds to plant for eating?

Seeds contain all of the ingredients needed to grow into complex plants. As a result, they are incredibly nutritious. Seeds can help lower blood sugar, cholesterol, and blood pressure when ingested as part of a balanced diet.

This post will discuss the nutritional value and health advantages of five of the healthiest Sunflower seeds available.

  • Titan: (heirloom) I couldn’t find any information on how tall this one grows, but it’s known for its exceptionally enormous blossoms, which may reach up to 2 feet wide.
  • Mammoth Grey Stripe – (Heirloom) grows to be around 12 feet tall with seed heads up to 20 inches broad. This is the most popular type in the backyard.
  • Mammoth Russian – (Heirloom) 12 to 15 feet tall with thin-shelled seeds.
  • Hopi Black Dye – (heirloom) a traditional dye. It has edible seeds, and the Hopi Indians utilized the seed shells as a black dye. Because of the very black seeds, the core of these sunflowers is very eye-catching.
  • Sunzilla – (Hybrid) This variety is one of the tallest available, reaching a height of 16 feet and bearing seed heads up to 2 feet across.
Hopi Black Dye Sunflower
Hopi Black Dye Sunflower


What amount of Sunflower seeds should I take each day?

Sunflower seeds are both sweet and nutritious, as they are high in vitamins and minerals. They also decrease cholesterol, boost the immune system, and are cardioprotective. They lower the risk of cancer and are healthy for the brain.

So only wonderful things-but they are heavy in calories and may cause weight gain. Excessive eating can cause constipation, vomiting, stomach aches, and allergies. So we should take them in moderation, perhaps 30 gr per day, no more—but 30 gr everyday should suffice.

Is it OK to eat Sunflower seeds every day?

Sunflower seeds, when used in moderation, may be a healthful supplement to many diets. They are high in vitamins, good fats, and antioxidants. They also satisfy the desire for a tasty, crispy snack.

While a few additional servings of seeds in one day is unlikely to derail your healthy lifestyle or create health concerns, overindulging on a daily basis can lead to an increasing waistline and increase your salt consumption. Stick to one serving of Sunflower seeds every day to receive the advantages while minimizing the chance of negative side effects.

Sunflower seeds vs Sunflower oil, which is better?

Oil Sunflower has more vitamin E than Sunflower seeds, but they also include vitamin B6, iron, phosphorus, and pantothenic acid. Seed is also more costly than sunflower oil. As a result, both have advantages and disadvantages.

How should Sunflower seeds be stored to avoid spoilage?

Sunflower seeds can be stored in an airtight container in a cold, dry environment, such as a refrigerator or freezer, for up to 12 months.

Final Though

Are sunflower seeds good for you? It can not deny that they are a crispy snack and a delicious addition to countless meals. Besides, they contain a range of nutrients and plant compounds that can help fight inflammation and heart disease. Sunflower seeds are really good for you, but people can try eating it in moderation. Garden How wants to send our thanks to your reading. Hope you guys will find out the ways to use this kind of seeds effectively. 

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