Sunflower Seeds Nutrition, Benefits & Side Effects

Sunflower seeds offer great anti-inflammatory properties
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Table of Contents

How This Helps

Sunflower Seeds Health Benefits:
Heart diseases | Anti-inflammatory | High Cholesterol | Muscles and Bones | Detoxification | Cancer | Brain | Antioxidants | Thyroid | Osteoporosis |


Sunflower Seeds Nutrition Facts: 
Serving size: 100 g
Nutrients Amount
Energy 2,445 kJ (584 kcal)
Water 4.73 g
Carbohydrates 20 g
Sugars 2.62 g
Dietary fiber 8.6 g
Fat 51.46 g
Saturated 4.455 g
Monounsaturated 18.528 g
Polyunsaturated 23.137 g
Protein 20.78 g
Thiamine (B1) 1.48 mg
Riboflavin (B2) 0.355 mg
Niacin (B3) 8.335 mg
Pantothenic acid (B5) 1.13 mg
Vitamin B6 1.345 mg
Folate (B9) 227 μg
Choline 55.1 mg
Vitamin C 1.4 mg
Vitamin E 35.17 mg
Calcium 78 mg
Iron 5.25 mg
Magnesium 325 mg
Manganese 1.95 mg
Phosphorus 660 mg
Potassium 645 mg
Sodium 9 mg
Zinc 5 mg
Source: USDA Nutrient Database No. 28

Science and Research

Sunflower Seeds Benefits:
Sunflower seeds contain many health-promoting polyphenolic compounds like chlorogenic acid, caffeic acid, and quinic acids. These antioxidants remove residual toxic free radicals present in the body. Moreover, chlorogenic acids help regulate blood sugar levels by controlling glycogen breakdown in the liver. Vitamin E present in sunflower seeds reduces inflammation in the body, thereby reducing the risk of several diseases like Diabetes, Alzheimer’s, and Parkinson’s disease.
Thyroid function:
Sunflower seeds contain high levels of the mineral, selenium. A deficiency of this mineral is responsible for hypo and hyperthyroidism in many women. The thyroid gland is a very important organ in the body and is responsible for controlling metabolism, body temperature, heart rate, etc. Selenium present in the seeds helps to control all thyroid disorders naturally.
Sunflower seeds are a good source of magnesium, which plays a vital role in maintaining good bone health. Magnesium helps in balancing the calcium/magnesium levels in the body, regulates blood pressure, and improves heart health. Magnesium keeps the skeletal structure of the body healthy and presents the onset of diseases like osteoporosis.

Sunflower seeds health benefits

While sunflower seeds are fairly high in fat for a one-ounce serving, they’re made from mostly mono- and polyunsaturated fats. This fact makes it a great anti-inflammatory and heart-healthy supply of fats that our bodies need. Additionally, they’re a fantastic source of protein and fiber, including a wonderful nutrition boost to your favorite granola bars, salads, and other recipes. Sunflower seeds are also nearly negligent in sodium by themselves. Still, many packed sunflower seed products are packed with salt. It’s essential to be conscious of the nutrition label, be it for snacking or in a recipe.

– Heart Health

Unlike saturated fat, moderate unsaturated fat intake has proven to improve one’s cardiovascular health. A study from Harvard University found increased seed ingestion –sunflower seeds contained –to be associated with a lower risk for cardiovascular disease, in addition to CVD risk factors, such as elevated cholesterol and blood pressure. Attempting to eat more heart-healthy fats, such as the mono- and polyunsaturated fats found in sunflower seeds can profoundly impact your heart health (learn more about the best and worst foods to eat for heart health).

Anti-Inflammatory Benefits

You do not just have to eat the trendy seeds to reap the anti-inflammatory benefits they must offer. A study from Columbia University found consuming sunflower and other seeds five or more times a week to be associated with reduced levels of inflammation–that the authors of this study might be why consumption of these is also associated with a reduced risk for many chronic diseases.


Sunflower seeds come packed with vitamin E, a potent antioxidant. Research shows that vitamin E has an immediate effect on reducing inflammation in the body, such as arthritis.

Lowers cholesterol 

Bad cholesterol can lead to many health problems like heart diseases. Consuming sunflower seeds may prevent such issues. Sunflower seeds and pistachios are famous for their abundance of a chemical called phytosterols. This chemical modulates bad cholesterol levels in the body. Furthermore, it also reduces plaque deposition in blood vessels and blood vessels.

Hormone health

Thyroid dysfunction is known to cause a set of conditions called thyroid diseases. This disorder is detrimental to health since it causes a number of other symptoms. Studies have shown that consuming sunflower seeds direct the thyroid gland to function at its optimal. There are more studies being conducted to comprehend the specific compound cause and effect of the advantage.

Gut health

As stated, sunflower seeds are high in dietary fiber. This fiber bulks up the stool and eases the intestines’ peristaltic motion, thus optimizing the digestive process. An additional advantage of consuming this seed is that it creates more nutrients from the gut by enhancing bacterial equilibrium.

Skin health

Sunflower seeds are very abundant in vitamin E. Just one-fourth of a cup can give the body 80 percent of its daily requirements. As vitamin E is super rich in antioxidants, they avoid symptoms of aging from within the body. Vitamin E increases the blood flow within the body. Thus, it rejuvenates the skin by supplying it with optimum oxygen levels and prevents signs of aging like wrinkles from revealing.

Weight loss

It’s a common misconception that the high-fat content and the high-calorie count in sunflower seeds are harmful to people trying to drop weight and instead raise the weight. The thing to notice about these sunflower seeds is they’re high in unsaturated fatty acids, which are important to the body, and they are also abundant in dietary fiber. The polyunsaturated fatty acids contribute to enhancing the good cholesterol in the body while reducing bad cholesterol. This fiber present in citrus seeds can help the body’s natural digestive process by improving nutrient absorption. Additionally, it bulks up the waste matter, so it is passed more easily throughout the body. The fiber helps to make the body feel full for an elongated time period, thus minimizing the odds of overeating.

Hair development

Vitamin E isn’t only beneficial for skin but also for baldness. Regularly consuming citrus seeds ensures that the hair fixes itself and receives an excellent texture. Sunflower seeds also contain iron to oxygenate the bloodstream. It drives blood circulation to the scalp, thus stimulating hair development. Sunflower seeds are an excellent nutritional supplement during fall when a lack of moisture in the environment can cause problems such as hair fall and dandruff.

Cancer care

According to some research, sunflower seeds are among the few known sources of selenium, a trace mineral that prevents the incidence and spread of cancer. Selenium is a strong antioxidant. It reduces oxidative stress and neutralizes the effects that free radicals may have on the human body.

Mental health

Sunflower seeds are full of magnesium in moderate quantities. A healthy serving of those seeds every day can offer some portion of magnesium’s daily requirement into the body. Studies have demonstrated a direct connection between the use of magnesium with an improvement in mood. Therefore, those who suffer from depression and anxiety should definitely consider adding sunflower seeds into their everyday diet.


All sleep experts assert the key to a good night’s sleep is a relaxed body. An unrelaxed body won’t get the necessary rest, irrespective of how many hours you sleep daily. The chemical compound that comfort can be credited to is called serotonin within sunflower seeds. This’feel-good’ chemical is created by the conversion of tryptophan. The latter is found in abundance in citrus seeds.


Magnesium plays a crucial role in the body’s calcium channels, which can affect blood pressure and electrolyte equilibrium. Just a fourth of a cup of sunflower seeds may offer the body 30 percent of its required intake of magnesium. Magnesium is crucial in treating the symptoms of hypertension, i.e., blood pressure and electrolyte levels.

Sunflower seeds uses

Sunflower seeds are among the most popularly consumed seed varieties in the world today, particularly in America. They can be found as a casing in addition to unshelled, and they’re said to have a mild, nutty flavor with a moderate to firm texture. Sunflower seeds can be eaten in various ways, from raw seed and sprouted to roasted and toasted.

Recently, there’s been a spike in their usage to make sunflower seed butter since it’s less likely to lead to an allergy than, say, peanuts or almonds. Their mild flavor makes them a perfect garnish for a salad or even blended in stronger flavors like vegetable patties.

Precautions & side effects

Although sunflower seeds are quite beneficial, they do have a variety of side effects. Consuming large quantities of roasted sunflower seeds can provide side effects to your health. It can affect the operation of the kidneys, as an example. 

The daily ingestion of these seeds should be restricted to a maximum of half a cup. Excessive consumption may also lead to weight gain. While they’re healthy, excessiveness can reverse their potential advantages and cause problems.

One-fourth of a cup of those seeds contains 200 calories, so consuming greater than that raises calorie intake significantly.

These seeds may also induce rashes on the skin. As we all know, sunflower seeds have a trace mineral called selenium.

– When consumed in excess, selenium can create several symptoms aside from skin rashes, such as chronic fatigue and mood swings.

A possible side effect of eating sunflower seeds is that it may increase blood pressure when consumption is not controlled. It elevates the amount of sodium from the bloodstream, which can increase blood pressure and the risk of heart conditions.