Are sunflower seeds good for you?

Sunflower seeds are popular health foods that people normally consume in trail shuffle, breakfast cereals, or heterosexual from the cup of tea as a bite. They contain beneficial nutrients, including healthy fats, minerals, and antioxidant compounds.

Nutritional value

share on PinterestEnrique Díaz/7cero/Getty Images Sunflower seeds have a bully out shell with a leach appearance. As the shell is difficult for humans to digest, they normally eat the hull seeds. People can besides grow sprouts from the sunflower source kernels, which can increase the seeds ’ nutritional benefits. A 1-ounce ( oz ) part of hull sunflower seeds provides the play along nutrients :NutrientAmount per oz of hulled seedsCalories165Protein5.48 gFat14.1 gCarbohydrate6.82 gFiber3.15 gVitamin E7.4 gNiacin2 mgCalcium19.8 mgMagnesium36.6 mgZinc1.5 mgSelenium22.5 mcgIron1.08 mg According to a 2017 review, sunflower seeds have the follow nutritional measure :

  • sulfur-rich proteins valuable for many biological processes, including muscular and skeletal development
  • amino acids including glutamine, arginine, and cysteine
  • 55–70% linoleic acid and 20–25% oleic acid
  • higher amounts of vitamin E than linseed, sesame seed, and peanuts
  • antioxidants including flavonoids and phenolic acids
  • high concentrations of niacin, and vitamins A, B, and C
  • rich in minerals such as calcium, iron, and magnesium

About sunflower seeds

The common sunflower ( Helianthus annuus L. ) is a species of the Asteraceae syndicate. The plant seeds are comestible, and manufacturers use them for foods and producing sunflower oil. As such, sunflower oil ranks as the fourth most produce oil in the earth. american samoa well as providing homo food sources, farmers use sunflower seeds for livestock food. The germination of the seeds besides has essential secondary roles in ecology and the lifecycle of organisms.

Health benefits

Including sunflower seeds in the diet can offer health benefits. The keep up sections discuss these electric potential benefits in more detail .

Anti-inflammatory and antimicrobial

research suggests sunflower seeds are :

  • anti-inflammatory
  • antifungal
  • antibacterial
  • wound healing

The beneficial effects are due to compounds such as phenols, tannins, and saponins. however, many of the studies involve animals or testing ground research, so scientists need to conduct more studies to draw firm conclusions about the effects on humans .

Cardioprotective and anti-tumor effects

Sunflower seeds are a fat source of carotenoids and tocopherols that act as antioxidants, which help prevent wrong from free radicals. A 2020 recapitulation indicated that sunflower seeds and vegetable oil might be beneficial for :

  • atherosclerosis
  • arterial disease
  • stroke
  • hypertension
  • cancer

People can not synthesize vitamin e or vitamin einsteinium in the body and need to obtain it through their diet. therefore, including sunflower seeds in the diet is a desirable room to increase a person ’ second vitamin E .

Antidiabetic and cholesterol-lowering effects

Studies indicate that sunflower seeds may be effective against diabetes and senior high school cholesterol. People with diabetes can produce advance glycation end products that can cause damage to the body. Sunflower seeds contain compounds that can inhibit these substances. Cynarin in sunflower seeds can lower triglycerides and cholesterol, an effect that may potentially benefit people with hyperglycemia or lipemia. A small pilot program study of 50 adults with fleshiness found that sunflower sow distill reduced blood cholesterol and benefited body system of weights and fatty mass. however, as participants took a boil down infusion, this may not yield the like effects as consuming sunflower seeds. additionally, researchers instructed participants to consume 500 fewer calories than their usual diet, which would besides result in burden loss.

Healthy skin and bones

Sunflower seeds contain omega-6 fatty acid fatso acids, which people require for healthy skin. inquiry indicates that all-important fatso acid insufficiency importantly affects skin function and appearance. With this in mind, including sources of essential fatso acids in the diet may help prevent skin conditions, such as dermatitis, and reduce the effects of aging on the hide. Sunflower seeds besides contain zinc, an substantive mineral for skin health, and minerals, including magnesium, calcium, and phosphorous for healthy bones .


While sunflower seeds are a healthy food, there are some risks that people should consider .


research suggests people can have a strong hypersensitivity to sunflower seeds. Individuals can be allergic to sunflower semen pollen when farmers are harvesting, or they can be sensitive to bird feed containing sunflower seeds. Some people may need to avoid eating sunflower seeds due to possible allergic reactions. however, those who are sensible to the seeds may be able to consume sunflower petroleum .


occasionally, sunflower seeds may contain harmful bacteria that may multiply when a person grows them or buys sprouted seeds from a grocery store store. Sprouted seeds have been responsible for outbreaks of salmonella, which causes symptoms of food poison .

High calorie

Eating sunflower seeds in moderation as character of a goodly diet can have multiple benefits. however, with 165 calories per ounce, they are a higher calorie food. If a person aims to maintain a tone down burden, they may wish to limit their sunflower seed portions and include them as separate of their daily calories.

How to eat them

People can eat sunflower seeds raw or dry ridicule them in the oven or on the stovetop. Studies suggest that sprouting sunflower seeds increases detached amino acids and polyphenols while decreasing anti-nutrients, which affect seed digestion. People can grow the seeds in a methamphetamine clash or use a specialize seed sprouter. There are many on-line resources about the adjust room to sprout seeds. People can try the stick to tips to include sunflower seeds in their diet :

  • eating raw seeds as a portable and easy snack
  • including the seeds as part of a trail mix
  • sprinkling roasted or raw seeds on top of cereals, cooked vegetables, or salads
  • adding seeds when baking bread or muffins
  • making sunflower seed butter using a high-speed blender


Sunflower seeds are a healthy addition to the diet, providing essential nutrients and beneficial plant compounds. They are a desirable source of fiber and have anti-inflammatory and antioxidant properties.

As a good source of minerals, sunflower seeds may support healthy bones and skin. however, some people may be allergic or medium to sunflower seeds and their pollen. Individuals can try eating sunflower seeds raw, roasting them, or sprouting them .

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Category : Healthy