Are sunflower seeds healthy? 8 benefits you should know

Whether you prefer them shelled or unshelled, roasted or raw, sunflower seeds are a versatile snack enjoyed by millions of Americans each year. From adding a crunchy bite to trail mixes, salads and baked goods to being a classic ballpark treat, these little seeds are more than just a tasty snack.

Packed with nutrients that can support heart health, boost the immune system, and deliver a rich source of antioxidants, sunflower seeds provide impressive health benefits that make them a worthy addition to your diet.

To learn more about the benefits and potential drawbacks of sunflower seeds, we spoke with registered dietitians who revealed the secrets behind these often overlooked seeds so you can make an informed dietary choice to boost your overall health.

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Nutrition facts for sunflower seeds

Read on to discover the pros and cons of eating sunflower seeds.

Benefits of sunflower seeds

They are an excellent source of plant protein

“Like other nuts and seeds, sunflower seeds are a good source of protein,” says Destini Moody, RDN, CSSD, LDa licensed dietitian and sports dietitian with Garage Gym Reviews. Studies suggests that plant protein may support heart health, aid in weight management, and reduce the risk of chronic disease. “Just one ounce of sunflower seeds contains 7 grams of plant-based protein,” says Moody. “Not only can this help vegans and vegetarians meet their protein needs, but the combination of protein and the high content of healthy fats make sunflower seeds a filling and satisfying snack.”

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They can support healthy skin

Sunflower seeds are more than just a tasty snack; they can be a boon to skin health. “The vitamin E in sunflower seeds helps protect the skin from damage caused by UV rays and environmental pollutants,” explains Gianna Masi, CPT, RDNa certified personal trainer and registered dietitian with Barbed wire. “The essential fatty acids in sunflower seeds help keep skin hydrated and give some a healthier glow.”

They can help you eat less

Sunflower seeds can help manage portion sizes and reduce calorie intake. “Seeds, by nature, are high in fat, which makes them calorie dense,” Moody explains. “But if you buy shelled sunflower seeds, peeling and removing them can significantly slow down how quickly you consume these little guys, helping you control portions.”

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They are rich in fiber

“One cup of sunflower seeds contains 12 grams of fiber, which is a large portion of your daily fiber needs. This is a huge benefit because fiber helps us feel fuller longer and can help our cholesterol levels and heart health,” says Masi. According to National Institutes of Healththe fiber found in sunflower seeds can aid digestion by preventing constipation and supporting regular bowel movements.

They can help with healthy weight gain

“Seeds are high in a type of fat called polyunsaturated fats that may promote better heart health,” says Moody. “Because of their high fat content, one ounce of sunflower seeds contains about 204 calories. You can quickly eat an ounce of kernels in just a handful, depending on who you are.”

They are high in magnesium

“Magnesium is an important mineral for several body functions, including nerve regulation, convulsions and mood,” says Masi. “Magnesium is also important for bone health. With 455 milligrams per cup, one serving of sunflower seeds helps meet your daily magnesium goals.”

They are a good source of vitamin E

Vitamin E plays a critical role in maintaining excellent overall health. “Vitamin E is a powerful antioxidant that fights inflammation in the body and can help protect the body’s cells from oxidative stress,” explains Moody. “Vitamin E can help reduce the risk of heart disease. In the case of sunflower seeds, you can get 38 percent of your daily vitamin E needs from eating just one ounce of kernels.”

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They can strengthen your immune system

“Sunflower seeds also contain selenium, an important nutrient in our immune health. Along with a healthy diet and proper sleep, this ingredient can help strengthen your immune system,” says Masi.

Potential disadvantages of eating sunflower seeds

They are calorie dense

“Sunflower seeds are a convenient, portable snack, but their calorie density means that even a small serving contains a significant amount of calories that can lead to an unintended excess. Eating too many can lead to unintended weight gain over time,” warns Moody.

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They contain a high amount of omega-6

Research shows that balancing omega-6 and omega-3 fatty acids is critical to maintaining overall health. Unfortunately, sunflower seeds are exceptionally high in omega-6, which can throw this delicate balance out of whack.

Masi explains, “While omega-6 is crucial, excessive intake relative to omega-3 fatty acids can contribute to inflammation and increase the risk of chronic disease. Make sure you consume other fats that contain omega-3, such as salmon, flaxseed , chia seeds or walnuts.”

They can be high in sodium

It’s always a good idea to be mindful of your sodium intake, especially when enjoying salted sunflower seeds. Moody points out that “many commercially available sunflower seeds are salty,” which can contribute to excessive sodium consumption if not carefully monitored.

“While sodium in the diet is not a bad thing, too much overtime can lead to unwanted side effects. Keep your daily total sodium in mind when consuming sunflower seeds. Aim for 2,300 milligrams of sodium per day, according to the USDA. High sodium intake can lead to elevated blood pressure and increase the risk of cardiovascular disease If sodium is a problem for you, try choosing lightly salted or unsalted sunflower seeds, she says.

Are sunflower seeds healthy?

Sunflower seeds are nutritious and offer several health benefits. They are rich in plant-based protein, fiber and healthy fats that can support heart health, improve skin and boost your immune system. In addition, they provide important nutrients such as magnesium, vitamin E and selenium. Although they are high in calories and omega-6 fatty acids and can be high in sodium if you buy a pre-seasoned version, the benefits outweigh the drawbacks for most people. With careful consumption, sunflower seeds can be a healthy addition to your diet.

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