Amazing Health Benefits of Sunflower Seeds

Sunflower Seeds

Sunflower seeds are an amazing food snack that has become very popular all over the world. Besides the sweet nutty taste of these seeds, their enormous food value is what makes it the exclusive food.

These dried seeds are full of healthy fats and calories, thus advised to take them in small quantities and stored in airtight containers in the fridge. The benefits of sunflower seeds come from vitamin E, magnesium, selenium besides many other compounds present in them.

Benefits of sunflower seeds

Sunflower Seeds

Checks cancer

Sunflower seeds, because of their potent contents of Vitamin E, put up strong opposition to cancerous cells. Vitamin E protects body cells by removing free radicals accumulated on cells. Selenium present in sunflower seeds is found to have miraculous effects on DNA cells. It goes on to repair them and synthesize old damaged cells and stop them from multiplying to cancerous growth. Besides, selenium together with a potent enzyme in the body glutathione peroxidase cleans all formations of cancerous and toxic cells in the liver.   

Controls heart problems

About 50 grams of sunflower seeds consume each day as Vitamin C removes cholesterol stuck on walls of arteries, thus clearing the arteries and keep up the flow of blood consistent. Its unsaturated fats lower cholesterol also. Free-flowing soluble Vitamin E travels all over the body and removes free radicals that get accumulated over the cells, which ultimately may cause cholesterol formation and damage to blood vessels, brain cells, cell membranes, etc. Besides, a fibrous compound phytosterol,  present in these seeds is very effective in checking cholesterol formation. Thus, lowering the risk of heart attack and making sunflower seeds powerful food for healthy hearts.

Improves digestion

The digestion problem, being the root cause of the other problems of the body, needs a proper diet. These seeds because of their fibrous contents help in curing constipation.


Nerves health

Free calcium rush to nerves is checked by magnesium present in sunflower seeds. Unchecked calcium aggravates the nerves which in turn affects muscles and blood supply. The muscle cramps, fatigue, tension are all controlled by magnesium, present in sunflower seeds.

Strong Bones

One of the health benefits of sunflower seeds is the presence of Magnesium and vitamin E that helps bones to be stronger. In these seeds, copper is also present which helps enzymes that prevent arthritis and keeps bones flexible.

Brain health

Choline is a compound present in sunflower seeds that improve memory and overall mental condition. Magnesium reduces a migraine, and serotonin, a by-product of tryptophan present in the seed, goes on to release tension and relaxes the brain. Also, potassium controls the sodium in the body, thus reducing hypertension.

Brain health


Selenium, vitamin E present in the seeds act as antioxidants which help in the reduction of damage to the cells. This action prevents diseases like heart problems, diabetes, etc.

Toning of Skin

Vitamin E and copper’s presence in the seeds help control the aging process, toning up and glow of the skin.


Nutritional Value details of Sunflower seeds

One ounce (1/4th cup) of dry roasted sunflower seeds will give you-

  • Calories-163
  • Protein -5.5grams
  • Carbs- 6.5 grams
  • Fiber – 3 grams
  • Vitamin E 37% of the RDI
  • Niacin 10% of the RDI
  • Vitamin B6 11% of the RDI
  • Folate 17% of the RDI
  • Pantothenic acid 20% of the RDI
  • Iron 6% of the RDI
  • Magnesium 9% of the RDI
  • Zinc 10% of the RDI
  • Copper 26% of the RDI
  • Manganese 30% of the RDI
  • Selenium 32% of the RDI
  • Saturated fats- 1.5 grams
  • Monosaturated fats- 2.7 grams
  • Polyunsaturated fats-9.2 grams

Easy Recipe to avail benefits of Sunflower seeds

Sunflower seed brittle 


  • 1 1/2 cup roasted hulled sunflower seeds
  • 1/2 cup light corn syrup
  • 1cup sugar
  • 1 1/2 tablespoon butter
  • 1 teaspoon kosher salt
  • 1/2 teaspoon baking soda
  • 1/2 cup water


  1. Take a baking sheet of ½ inch width, place an oiled parchment sheet over it, and keep it aside.
  2. Take a large saucepan, add sugar, corn syrup, water, and cook on medium heat until it turns light brown in color.
  3. Turn off the heat, add salt, butter, baking soda and mix it well with the help of an oiled heatproof spatula.
  4. Now add the rusted hulled sunflower seeds and spread the mixture carefully over the parchment sheet.
  5. Add another parchment sheet above the hot brittle mixture and press it into half-inch slabs using a rolling pin.
  6. Let the mixture cool down completely and break it into shards before serving.

How many seeds to eat daily?

You can eat up to 30 grams of sunflower seeds daily. Do not exceed the quantity as it may lead to several allergies, stool blockage, etc.

Any side effects of these seeds?

Sunflower seeds are considered very healthy provided they are consumed in an appropriate quantity. Eating more than 1 ounce of sunflower seeds every day for a long span may increase the calories and sodium level in your body. It can also lead to various allergies, blockage in stools, and increase cadmium levels in the body.

Summing up briefly, one can safely vouch for sunflower seeds as health food par excellence. A fistful of seeds every day keeps bad health away. 


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Include these healthy super seeds in your diet now!