by 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 ballpark classic, these tiny seeds are nothing short of a delicious snack.
Packed with nutrients that may support heart health, boost immune function, and deliver a rich source of antioxidants, sunflower seeds provide significant health benefits that add them to your diet.
To learn more about the pros and cons of sunflower seeds, we spoke to a registered dietitian who revealed the often-overlooked secrets of these seeds so you can make an informed choice. diet to boost your overall health.
Sunflower Seed Nutrition Facts
Nutrition (per 1/4 cup serving or 35 grams):
Calories: 205
Fat: 18 g (saturated fat: 2 g)
Sodium: 3 mg
Carbs: 7 g (Fibre: 3 g, Sugar: 1 g)
Protein: 7 g
Read on to find out about 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, LDregistered dietitian and sports nutritionist with Garage Gym Reviews. Studies suggest that plant protein can support heart health, aid in weight management, and reduce the risk of chronic disease. “Just one ounce of sunflower seed kernels has 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 makes sunflower seeds a satiating and satisfying snack.”
They can support healthy skin
Sunflower seeds are more than just a tasty snack; they can be helpful for 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, RDNcertified personal trainer and registered dietitian with Barbend. “The essential fatty acids in sunflower seeds help keep the 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,” explains Moody. “However, if you buy shelled sunflower seeds, if peeling and unshelling them can slow down how fast you eat the little guys, which will help you control portion.”
They are rich in fiber
“One cup of sunflower seeds contains 12 grams of fiber, which is a big chunk of your daily fiber needs. This is a big plus because fiber helps us feel fuller for longer and can help our cholesterol levels and heart health,” says Masi. According to the National Institutes of Health, the fiber found in sunflower seeds can aid digestion by preventing constipation and supporting regular bowel movements.
They Can Help You Gain a Healthy Weight
“Seeds are high in a type of fat called polyunsaturated fats that can promote better heart health,” says Moody. “Due to their high fat content, one ounce of sunflower seed kernels has about 204 calories. You can quickly eat one ounce of kernels in one handful, depending on who you are.”
They are High in Magnesium
“Magnesium is an important mineral for several bodily functions, including nerve regulation, cramping, and mood,” says Masi. “Magnesium is also important for bone health. Coming in at 455 milligrams per cup, a serving of sunflower seeds helps meet your daily magnesium goals.”
They are a Good Source of Vitamin E
Vitamin E plays a key 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,” Moody explains. “Vitamin E could help reduce the risk of heart disease. When it comes to sunflower seeds, you can get 38 percent of your daily vitamin E needs from eating just one ounce of kernels.”
They can boost 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.
Possible Disadvantages of Eating Sunflower Seeds
They are calorically dense
“Sunflower seeds are a convenient, portable snack, but their caloric density means that even a small serving contains a significant amount of calories which can lead to unintentional overeating. Eating too much can lead to weight gain expected over time,” warns Moody.
They contain a High Amount of Omega-6s
Research shows that balancing omega-6 and omega-3 fatty acids is critical to maintaining overall health. Unfortunately, sunflower seeds are very high in omega-6s, which can throw this delicate balance out of whack.
Masi explains, “Although omega-6s are essential, excessive intake relative to omega-3 fatty acids can contribute to inflammation and increase the risk of chronic disease. Make sure you’re eating other fats that contain omega-3s, such as salmon , flax seeds, chia seeds, or walnuts.”
They can be High in Sodium
It’s always a good idea to be mindful of sodium intake, especially when enjoying salted sunflower seeds. Moody points out that “many commercially available sunflower seeds contain salt,” 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 sodium total in mind when eating sunflower seeds. Aim for 2,300 milligrams of sodium per day, according to the USDA. High sodium intake can lead to increased risk of cardiovascular disease. If sodium is a concern for you, try the sunflower seed variety. choose lightly or no salt,” she says.
Are Sunflower Seeds Healthy?
Sunflower seeds are packed with nutrients 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 key 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 are buying a pre-seasoned version, the pros outweigh the cons for most people. With careful consumption, sunflower seeds can be a healthy addition to your diet.
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