Calories in Sunflower Seeds: Are They Healthy?

share on Pinterest Sunflowers aren ’ t just reasonably to look at. They besides provide a alimentary fruit known botanically as sunflower kernels. Most people call the kernels “ seeds. ”

Sunflower kernels are encased in edible, black and white, pin-striped hulls. They are a popular nosh. But not all sunflower seeds are created peer, specially when it comes to calories. Keep reading to find out more about sunflower seed nutrition.

How much fat is in sunflower seeds?

Sunflower seeds are high in adipose tissue, largely polyunsaturated fat. According to the American Heart Association, polyunsaturated fatso acids may help your heart. But that ’ s alone the case if they ’ ra eat in temperance, and eaten in rate of foods that are high in impregnate and trans fats. Polyunsaturated fats may :

  • reduce bad (LDL) cholesterol levels
  • reduce heart attack risk
  • reduce stroke risk
  • manage blood sugar
  • lower blood pressure

The healthy fats in sunflower seeds are good for you, but they may distillery increase your waist if you overindulge. Sunflower seeds are humble, so it ’ mho easy to eat more than you should. If you ’ re not careful, you may consume more than one serve in a model. Try premeasuring them to prevent yourself from eating excessively many.

Other health benefits of sunflower seeds

Sunflower seeds may be bantam, but they pack a alimentary punch. They are a great source of many vitamins and nutrients, including over 100 percentage of the casual recommended intake of copper, manganese, and selenium .

Vitamin E

Vitamin E international relations and security network ’ t a unmarried vitamin. It ’ s a group of fat-soluble compounds with mighty antioxidant abilities. Vitamin E helps prevent free radicals from damaging healthy cells in your body .


This mineral is authoritative for reproduction and DNA deduction. It besides helps reduce oxidative stress from dislodge radicals .


besides called vitamin B-3, niacin helps repair DNA. It may help lower total cholesterol and reduce your risk of heart disease a well.

Vitamin B-6 This water-soluble vitamin helps your body make noradrenaline and serotonin, chemicals which transmit brain signals. It may besides ease symptoms of premenstrual syndrome ( PMS ). Fiber If you want healthy bowels, eat more roughage. Fiber helps keep your bowels moving smoothly and frequently. Fiber may besides help lower cholesterol, wangle blood sugar, and promote weight personnel casualty by keeping you entire longer. protein Proteins are your cells ’ construction crew. That is, they do a lot of the work to create, maintain, and compensate tissues in your soundbox. Proteins are your body ’ s build blocks for :

  • bones
  • muscle
  • cartilage
  • skin
  • blood

vitamin bc If you ’ re a charwoman of childbearing historic period, this B vitamin is critical. It helps prevent neural tube defects such as spinal bifida and anencephaly. Folate may besides give your memory a promote, improve heart health, and prevent cancer. But more research is needed to prove its effectiveness. Pantothenic acerb Pantothenic acid helps your torso metabolize fats, carbs, and proteins into energy. This B vitamin promotes wound bring around, and may besides help reduce cholesterol. iron Iron is a trace mineral that your torso needs to make crimson lineage cells. You need adequate amounts of cast-iron to prevent iron-deficiency anemia and feel energized .

Ways to eat sunflower seeds

Sunflower seeds are tasty right from the bag. But if you think outside the box, you ’ ll find many more ways to include them in your feed design. here are some ideas :

  • add to green salad, fruit salad, chicken salad,
    and tuna salad
  • stir into your morning oatmeal
  • add to smoothies
  • layer with yogurt and fresh fruit to create a
  • sprinkle onto yogurt and ice cream

Bottom line

Most types of sunflower seeds have a modest to moderately high number of calories. Sunflower seeds can be part of a goodly diet when feed in moderation and in locate of higher-calorie, insalubrious snacks. Keep in mind that many processed sunflower seeds are loaded with salt. excessively much strategic arms limitation talks in your diet is tough on your heart and kidneys. It may besides cause you to retain water and lead to high lineage pressure. To keep sodium on the lower side, corrode raw, unsalted sunflower seeds .

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Category : FOODS