13 Health Benefits of Sunflower Seeds You Should Know!

Packed with loads of nutrients, sunflower seeds are actually fruits of sunflower (Helianthus annuus). These tiny white coloured seeds are encased in greyish black shells.

These soft seeds have a mild nutty flavour. You can roast them to increase their taste or have them as it is.

Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.

Nutritional Value of Sunflower Seeds

• Sunflower seeds are rich in calories. 100 grams of these seeds give around 585 calories of energy. They have a good amount of fibre (8.5 g) and fats (51.5 g). Fats present are mostly polyunsaturated and monounsaturated; which are good fats. They are also rich in protein (20.77 g).
• They are loaded with vitamins like Thiamine,   Riboflavin, Niacin, Pantothenic acid, Folate, Choline, vitamin B6, vitamin C and vitamin E.
• Contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc.
• Sunflower seeds when consumed, also provide us with plant compounds like flavonoids and phenolic acids that are strong antioxidants.
• Sunflower seeds nutrition is a well-rounded package, providing essential vitamins, minerals, and healthy fats, making them a nutritious and versatile snack.
• Sunflower seeds protein content helps in muscle building which make a value addition to our diet

However if you’re mindful of your calorie intake, it’s important to know the calories in sunflower seeds while appreciating their overall nutritional benefits.

Comparison of Sunflower Seeds with Pumpkin Seeds

While both are extremely healthy and packed with nutrients, sunflower seeds win on many more levels.

Sunflower Seeds

• They are the fruit of the sunflower (not technically the seeds!).
• Flat and oval, smaller and thicker.
• Can range from white to black.
• 4.7% water content.
• 584 calories per 100g.
• 21g of high-quality protein per 100g.
• 2 times the fat content of pumpkin seeds (healthy fats).
• Lower dietary fibre content.
• Higher in most other vitamins including B vitamins, Vitamin C, Vitamin E.
• Higher in iron, calcium, magnesium, manganese, phosphorus, selenium, copper.
• Low glycemic index.

Pumpkin Seeds

• They are the edible seeds of different pumpkins and squash.
• Flat and oval, thinner and larger than sunflower seeds.
• Light green in colour with a white husk outside.
• 4.5% water content.
• 446 calories per 100g.
• 19g of protein per 100g.
• Ample fat content (most healthy fats).
• Higher dietary fibre content.
• Higher in Vitamin A, also contains Vitamin K.
• Higher in zinc, potassium, choline.
• Low glycemic index.

Recently, I came across a study that states Sunflower seed might promote healthy bones. Sunflower seeds are said to have a rich source of minerals such as Magnesium, Phosphorus and Calcium that might maintain healthy bones.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Types Of Sunflower Seeds:

• Sunflower Seeds that we eat
• Sunflower Seeds used to extract oil.

Around 2000 seeds are obtained from large sunflower heads. These seeds can be eaten as a snack or they can be added to :

• Mukhwas
• Nutrition bars
• Bread
• Muffins
• Yoghurt
• Stir-fries
• Salads

You can even have sunflower butter made using these seeds.

Read More: Health Benefits & Uses of Sabja Seeds

Health Benefits of Sunflower Seeds

1. Immunity Booster

• Immunity boosting effects of sunflower seeds are due to the presence of vitamin E, zinc and selenium in them.
• Vitamin E enhances immune responses and protects against several infectious diseases. It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body.
• Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections and increasing overall immunity.
• Selenium reduces inflammation and enhances immunity. It also helps to reduce oxidative stress from free radicals.

2. Reduces Cholesterol

• The fibre content of sunflower seeds benefits by decreasing the levels of LDL cholesterol in the blood.
• Niacin or vitamin B3 present in sunflower seeds reduces total cholesterol levels and risk of heart diseases.
• Vitamin B5 or pantothenic acid in sunflower seeds increases HDL cholesterol and reduces total serum cholesterol levels.

3. Cardioprotective Effects

• Sunflower seeds are rich in oleic and linoleic acid and low in saturated fats and sodium. They also contain magnesium, potassium and fibre.
• They help to lower blood pressure and serum cholesterol levels. Consuming them also reduces the occurrence of arrhythmias. All these effects help to protect our body from occurrence of cardiovascular disorders.

4. Reduces Risk of Cancer

• Beta-sitosterol, a phytosterol present in sunflower seeds helps to prevent breast cancer. [9] It inhibits the growth of tumour cells, decreases the size of the tumour and also prevents metastasis.
• Presence of strong antioxidants in sunflower seeds also reduces the risk of cancer.
• Consumption of these seeds also reduces the chances of colon cancer.

5. Management of Diabetes

Sunflower seeds are useful in reducing blood sugar levels in patients with type 2 diabetes mellitus. What is type 2 diabetes? It is a chronic condition that leads to high levels of blood sugar in your body as the cells do not respond to insulin as well as they should. A few of the symptoms include increased thirst and hunger, frequent urination, unexplained weight loss, fatigue and blurred vision.    

Read More: 10 Best Foods for Diabetes

6. Boosts the Function of the Brain

• Sunflower seeds contain vitamin B6. It improves mood and concentration and enhances memory.  It releases serotonin and norepinephrine in our body.
• Sunflower seeds also help to ease symptoms associated with premenstrual syndrome (PMS).

7. Helps in Weight Loss

Sunflower seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake and finally reduce the number of calories consumed. This helps in reduction of weight.

8. A Powerhouse of Energy

• Sunflower seeds are a good source of thiamine ( vitamin B1 ). Thiamine helps to breakdown carbohydrates, proteins and fats present in our food into energy. They also help in muscle building.
• A handful of sunflower seeds can give you instant energy when consumed.

Also Read: 9 Energy Giving Foods to Solve Your Energy Woes

9. Helps in the Treatment of Anaemia

• Sunflower seeds are a good source of iron. Consuming these seeds helps to up our iron levels; thus helping people suffering from anaemia.

10. Helps to Detox our Body

• Sunflower seeds have potent antibacterial activity. They help in effectively removing bacteria and germs from cells.
• They also help to flush out toxins from our body.

11. Good for our Skin

• Consuming sunflower seeds benefits the skin as it makes our skin glow, and the antibacterial and antifungal activity of these seeds also prevents infections, thus keeping our skin clear.
• Oleic and linoleic acids, present in sunflower seeds help in the formation of collagen and elastin, speeding up wound healing. They also prevent the formation of scars.

12. Helpful During Pregnancy

During pregnancy, the benefits of eating sunflower seeds are many as they are loaded with Vitamine E, which is a nutrient known to be extremely beneficial for prenatal health. This means, Vitamin E helps in the development of the baby inside the womb. Therefore, sunflower seeds are an effective source of nutrition for pregnant women and their babies.

13. Reduces Inflammation

People suffering from chronic inflammation can find relief by consuming sunflower seeds either as part of trail mix or by adding them to their breakfast cereal or even by sprinkling some on their soup or salad. The health benefits of sunflower seeds include anti-inflammatory properties such as flavonoids, Vitamin E and other compounds. Experts have found that consuming sunflower seeds as part of any of your meals 3-5 times a week significantly lowered vulnerability to chronic conditions such as arthritis or joint pain.  

Sunflower seeds are a proven source of minerals, such as magnesium. I recently read in an article that Sunflower seeds may help maintain muscle tone, strengthen them and avoid muscle cramps because they are a source of magnesium.

Dr. Rajeev Singh, BAMS

Other Health Benefits of Sunflower Seeds:

1. Sunflower seeds benefits for male:

 Sunflower seeds provide numerous health benefits for men. Packed with vitamin E, they promote prostate health and support reproductive function. The presence of zinc contributes to testosterone production, crucial for male fertility. Additionally, the selenium content aids in protecting sperm cells from oxidative damage. Including sunflower seeds in the diet can enhance cardiovascular health, boost immunity, and offer a nutrient-rich snack for overall well-being in men.

2. Sunflower seeds benefits for female:

Sunflower seeds offer various health benefits for females. Rich in vitamin E, they promote healthy skin, and the presence of folate is beneficial for reproductive health. The magnesium content supports bone density and alleviates PMS symptoms. Additionally, sunflower seeds provide essential fatty acids that contribute to hormonal balance. Including these seeds in the diet can be a nutritious way for women to support overall well-being, hormonal health, and nutrient intake.

3. Sunflower seeds benefits for hair:

Rich in essential nutrients, sunflower seeds provide a natural solution for maintaining vibrant and healthy hair. Loaded with vitamin E, these seeds contribute to increased blood flow to the scalp, promoting hair growth and preventing hair loss. The antioxidants in sunflower seeds also play a crucial role in protecting the hair follicles from oxidative stress, thereby reducing the risk of premature graying. Furthermore, the presence of minerals like zinc and selenium supports a nourished scalp, reducing dandruff and enhancing overall hair quality. Including sunflower seeds in your diet can be a simple yet effective way to enhance the strength and luster of your hair.

From my knowledge, Sunflower seeds might be your ally in treating asthma. Tocopherols found in sunflower seeds have anti-inflammatory properties that may play a significant role in conditions involving chronic inflammation, such as bronchial asthma, osteoarthritis, rheumatoid arthritis, and asthma.

Dr. Smita Barode, B.A.M.S, M.S.

Also Read: 12 Health Benefits of Poppy Seeds

Side Effects of Sunflower Seeds:

• Excess consumption of sunflower seeds may cause vomiting, stomach ache and constipation.
• People allergic to sunflower seeds may show symptoms like vomiting, rashes, breathing problem, swelling and itching around the mouth etc.
• Sunflower seeds are rich in calories. Consuming too much may lead to weight gain.
• Sunflower seeds contain traces of cadmium. Eating too many seeds can be harmful to our kidneys.
• Eating contaminated sprouted seeds may lead to bacterial infection (Salmonella).
• Excessive intake of sunflower seeds may lead to potential side effects in females, such as weight gain due to their calorie density or allergic reactions in rare cases.

Daily Dose of Sunflower Seeds:

• Sunflower seeds should not be consumed more than 1 small cup ( around 30 grams ) per day.

Also Read: 14 Health Benefits of Pumpkin Seeds

Frequently Asked Questions (FAQs):

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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