Table of ContentsView AllTable of ContentsBenefits of Sunflower SeedsNutrition BreakdownFemale Health BenefitsSupporting Male HealthSalt Intake with Shelled SeedsOpening ShellsIncorporating Into Meals
Table of ContentsView All
View All
Table of Contents
Benefits of Sunflower Seeds
Nutrition Breakdown
Female Health Benefits
Supporting Male Health
Salt Intake with Shelled Seeds
Opening Shells
Incorporating Into Meals
Sunflower seeds are considered to be the fruits of the sunflower plant. Shelled (and sometimes salted) sunflower seeds are a common snack or salad topping.Sunflower seeds contain antioxidants and many vitamins and minerals, which help support the immune system, keep the heart healthy, and more.This article discusses the nutritional value of sunflower seeds, how seeds can benefit your health, and how to add seeds to meals.annick vanderschelden photography/ Getty ImagesGeneral Benefits of Sunflower SeedsSunflower seeds are beneficial for supporting various bodily functions and protecting against some chronic health conditions.Sunflower seeds can help with the following:Inflammation: This seed’s high vitamin E value, combined withflavonoidsand other plant compounds, can reduce inflammation. Research suggests that eating them, along withother seeds, at least five times a week may reduce inflammation levels in the body, lowering the risk of developing certain diseases.Heart health:Sunflower seeds are high in healthy fats, like polyunsaturated and monounsaturated fats. Plant sterols, natural compounds found in sunflower seeds, are touted for their cholesterol-lowering properties.Data show consuming sunflower and other seeds may lower rates of heart disease, high blood pressure, andhigh cholesterol.Energy:Thanks to vitamin B, selenium, and protein, sunflower seeds can help energize you throughout the day. These nutrients support blood flow, deliver oxygen throughout the body, and convert food into energy.Immune system support:Sunflower seeds contain minerals and nutrients likezincandseleniumthat help your body’s natural ability to defend against viruses and bacteria. The presence of these minerals translates into benefits like immune cell maintenance, inflammation reduction, infection protection, and an overall boost to immunity.Nutrition BreakdownYou don’t need to consume many sunflower seeds to reap some nutritional benefits. Packed inside the tiny sunflower seed is a well-rounded mix ofhealthy fats, antioxidants, and other vital nutrients.Here’s what’s inside of a 1-ounce portion of roasted sunflower seeds (without the salt):165 calories7 grams (g) carbohydrates3 g fiber1 g sugar5.5 g protein14 g total fat1 mg sodium1 mg of iron7.5 mg vitamin E1.5 mg zinc67 mcg folateHow Can Sunflower Seeds Support Female Health?Sunflower seeds can be beneficial for anyone. But when it comes tofemale reproductive health, there are a couple of aspects that sunflower seeds may be able to help support.For example, the seed’s rich amounts ofvitamin E,folate, phosphorus, and healthy fats are crucial for fetal development andmaternal health. In addition, sunflower seeds' phytochemicals can support digestion and the immune system, which can be beneficial during pregnancy.How Can Sunflower Seeds Support Male Health?Getting enough proteinis essential for all humans. But sunflower seeds can be a smart add-on for males seeking protein for muscle-building purposes.As an alternative to meat, these seeds contain a solid amount of plant-based protein without theadditional saturated fator cholesterol that meat has. Plus, a small handful of sunflower seeds pack a high punch of this nutrient for those who don’t meet the daily potassium requirement.Salt Intake With Shelled Sunflower SeedsWhile sunflower seeds naturally do not contain a high amount of sodium, they’re often packaged and sold with added salt that can potentially outweigh this seed’s nutritional benefits.Sunflower seed shells are often coated in salt for taste and flavor, sometimes as much as 70 mg for every 1 ounce of seeds. High in calories, you may consider moderating sunflower seed portions to one-quarter cup and look for unsalted varieties.Opening ShellsSunflower seeds can be found with or without their exterior shell.While snacking, some people prefer to leave the shell on for taste because it takes time to crack open the shell, spit it out, and consume the actual seed.To make opening a shell easier, hold the shell horizontally or vertically between your back teeth, lightly crack open, separate the shell from the seed contents, and then spit out the shell.Remember that you can buy unshelled sunflower seeds, which may contain less salt and be easier and quicker to consume.Other Ways to Eat Sunflower SeedsGrabbing a handful of sunflower seeds as a snack or sprinkling some on the top of your salad are common ways to enjoy them. Other ways to add sunflower seeds to meals include:Putting them in chicken or tuna saladTopping cereal or oatmealMixing them into batter for baked goods, like oatmeal cookiesAdding them to homemade (or store-bought) trail mixGrinding them to make a flour coating for meat or fishSprinkling them into pasta, vegetable side dishes, casserole, or stir-friesYou can also cook withsunflower oilrather than more traditional varieties like olive or vegetable oils.Sunflower butteralso exists for those seeking an alternative to peanut or other nut butters.SummaryRegularly consuming sunflower seeds is a simple way to pack various health benefits. These tiny seeds contain antioxidants, vitamins, and nutrients that can help boost energy levels, reduce inflammation, and support the body’s immune system.Other vital minerals in sunflower seeds have been linked to heart health benefits, like lowering the risk of heart disease or high blood pressure. In addition to grabbing a handful as a snack or sprinkling a few on your salad, add seeds to oatmeal, baked goods, tuna salad, pasta, and veggie dishes.
Sunflower seeds are considered to be the fruits of the sunflower plant. Shelled (and sometimes salted) sunflower seeds are a common snack or salad topping.
Sunflower seeds contain antioxidants and many vitamins and minerals, which help support the immune system, keep the heart healthy, and more.
This article discusses the nutritional value of sunflower seeds, how seeds can benefit your health, and how to add seeds to meals.
annick vanderschelden photography/ Getty Images
General Benefits of Sunflower Seeds
Sunflower seeds are beneficial for supporting various bodily functions and protecting against some chronic health conditions.
Sunflower seeds can help with the following:
You don’t need to consume many sunflower seeds to reap some nutritional benefits. Packed inside the tiny sunflower seed is a well-rounded mix ofhealthy fats, antioxidants, and other vital nutrients.
Here’s what’s inside of a 1-ounce portion of roasted sunflower seeds (without the salt):
How Can Sunflower Seeds Support Female Health?
Sunflower seeds can be beneficial for anyone. But when it comes tofemale reproductive health, there are a couple of aspects that sunflower seeds may be able to help support.
For example, the seed’s rich amounts ofvitamin E,folate, phosphorus, and healthy fats are crucial for fetal development andmaternal health. In addition, sunflower seeds' phytochemicals can support digestion and the immune system, which can be beneficial during pregnancy.
How Can Sunflower Seeds Support Male Health?
Getting enough proteinis essential for all humans. But sunflower seeds can be a smart add-on for males seeking protein for muscle-building purposes.
As an alternative to meat, these seeds contain a solid amount of plant-based protein without theadditional saturated fator cholesterol that meat has. Plus, a small handful of sunflower seeds pack a high punch of this nutrient for those who don’t meet the daily potassium requirement.
Salt Intake With Shelled Sunflower Seeds
While sunflower seeds naturally do not contain a high amount of sodium, they’re often packaged and sold with added salt that can potentially outweigh this seed’s nutritional benefits.
Sunflower seed shells are often coated in salt for taste and flavor, sometimes as much as 70 mg for every 1 ounce of seeds. High in calories, you may consider moderating sunflower seed portions to one-quarter cup and look for unsalted varieties.
Sunflower seeds can be found with or without their exterior shell.
While snacking, some people prefer to leave the shell on for taste because it takes time to crack open the shell, spit it out, and consume the actual seed.
To make opening a shell easier, hold the shell horizontally or vertically between your back teeth, lightly crack open, separate the shell from the seed contents, and then spit out the shell.
Remember that you can buy unshelled sunflower seeds, which may contain less salt and be easier and quicker to consume.
Other Ways to Eat Sunflower Seeds
Grabbing a handful of sunflower seeds as a snack or sprinkling some on the top of your salad are common ways to enjoy them. Other ways to add sunflower seeds to meals include:
You can also cook withsunflower oilrather than more traditional varieties like olive or vegetable oils.Sunflower butteralso exists for those seeking an alternative to peanut or other nut butters.
Summary
Regularly consuming sunflower seeds is a simple way to pack various health benefits. These tiny seeds contain antioxidants, vitamins, and nutrients that can help boost energy levels, reduce inflammation, and support the body’s immune system.
Other vital minerals in sunflower seeds have been linked to heart health benefits, like lowering the risk of heart disease or high blood pressure. In addition to grabbing a handful as a snack or sprinkling a few on your salad, add seeds to oatmeal, baked goods, tuna salad, pasta, and veggie dishes.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Adeleke BS, Babalola OO.Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits.Food Sci Nutr.2020 Jul 31;8(9):4666-4684. doi:10.1002/fsn3.1783Petraru A, Ursachi F, Amariei S.Nutritional characteristics assessment of sunflower seeds, oil and cake. Perspective of using sunflower oilcakes as a functional ingredient.Plants (Basel). 2021 Nov 17;10(11):2487. doi:10.3390/plants10112487Jiang R, Jacobs DR Jr, Mayer-Davis E, Szklo M, Herrington D, et al.Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis.Am J Epidemiol.2006 Feb 1;163(3):222-31. doi:10.1093/aje/kwj033University of Wisconsin Health.Health facts for you: Plant stanols and sterols.U.S. Department of Agriculture.Seeds, sunflower seed kernels, dry roasted, without salt.National Institutes of Health Office of Dietary Supplements.Vitamin E.U.S. Department of Agriculture.Seeds, sunflower seed kernels, toasted, with salt added.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Adeleke BS, Babalola OO.Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits.Food Sci Nutr.2020 Jul 31;8(9):4666-4684. doi:10.1002/fsn3.1783Petraru A, Ursachi F, Amariei S.Nutritional characteristics assessment of sunflower seeds, oil and cake. Perspective of using sunflower oilcakes as a functional ingredient.Plants (Basel). 2021 Nov 17;10(11):2487. doi:10.3390/plants10112487Jiang R, Jacobs DR Jr, Mayer-Davis E, Szklo M, Herrington D, et al.Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis.Am J Epidemiol.2006 Feb 1;163(3):222-31. doi:10.1093/aje/kwj033University of Wisconsin Health.Health facts for you: Plant stanols and sterols.U.S. Department of Agriculture.Seeds, sunflower seed kernels, dry roasted, without salt.National Institutes of Health Office of Dietary Supplements.Vitamin E.U.S. Department of Agriculture.Seeds, sunflower seed kernels, toasted, with salt added.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Adeleke BS, Babalola OO.Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits.Food Sci Nutr.2020 Jul 31;8(9):4666-4684. doi:10.1002/fsn3.1783Petraru A, Ursachi F, Amariei S.Nutritional characteristics assessment of sunflower seeds, oil and cake. Perspective of using sunflower oilcakes as a functional ingredient.Plants (Basel). 2021 Nov 17;10(11):2487. doi:10.3390/plants10112487Jiang R, Jacobs DR Jr, Mayer-Davis E, Szklo M, Herrington D, et al.Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis.Am J Epidemiol.2006 Feb 1;163(3):222-31. doi:10.1093/aje/kwj033University of Wisconsin Health.Health facts for you: Plant stanols and sterols.U.S. Department of Agriculture.Seeds, sunflower seed kernels, dry roasted, without salt.National Institutes of Health Office of Dietary Supplements.Vitamin E.U.S. Department of Agriculture.Seeds, sunflower seed kernels, toasted, with salt added.
Adeleke BS, Babalola OO.Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits.Food Sci Nutr.2020 Jul 31;8(9):4666-4684. doi:10.1002/fsn3.1783
Petraru A, Ursachi F, Amariei S.Nutritional characteristics assessment of sunflower seeds, oil and cake. Perspective of using sunflower oilcakes as a functional ingredient.Plants (Basel). 2021 Nov 17;10(11):2487. doi:10.3390/plants10112487
Jiang R, Jacobs DR Jr, Mayer-Davis E, Szklo M, Herrington D, et al.Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis.Am J Epidemiol.2006 Feb 1;163(3):222-31. doi:10.1093/aje/kwj033
University of Wisconsin Health.Health facts for you: Plant stanols and sterols.
U.S. Department of Agriculture.Seeds, sunflower seed kernels, dry roasted, without salt.
National Institutes of Health Office of Dietary Supplements.Vitamin E.
U.S. Department of Agriculture.Seeds, sunflower seed kernels, toasted, with salt added.
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