Are sunflower seeds healthy? Health benefits and more

Are sunflower seeds healthy? Sunflower seeds are the fruits of the sunflower plant Helianthus annuus.

They're rich in fats, beneficial plant compounds, vitamins and minerals that may have a beneficial role in the protection from illnesses, including heart disease and type 2 diabetes. Sunflower seeds have a mild, nutty flavor and a firm texture.

Sunflower seeds are usually present in trail mixes, multi-grain bread and nutrition bars. So what makes sunflower seeds healthy? Take a look at the nutritional profile and health benefits below.

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What makes sunflower seeds healthy? Nutritional profile

The nutrient content makes sunflower seeds healthy. (Image via Unsplash/engin akyurt)

Sunflower seeds contain various categories of nutrients. One ounce (30 grams) of shelled, dry-roasted sunflower seeds provides:

• Calories: 163 kcal
• Total fat: 14 grams
• Saturated fat: 1.5 grams
• Polyunsaturated fat: 9.2 grams
• Monounsaturated fat: 2.7 grams
• Protein: 5.5 grams
• 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

It's impressive to note that sunflower seeds contain a good amount of vitamins and minerals. That's because seeds are nutrient storage meant for the next generation of plants that might grow out of these seeds. The nutrient density makes sunflower seeds healthy for you.

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Health benefits of sunflower seeds

These seeds are associated with various health benefits. Some of the evidence-based health benefits of sunflower seeds are listed below:

1) Rich in dietary fiber

One of the most important aspects of sunflower seeds is their fiber content. Fiber-rich foods can improve digestion and promote gut health. They also promote growth of gut-friendly probiotic bacteria. These foods can prevent constipation and flatulence. The gut health-promoting property makes sunflower seeds healthy.

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2) Helps maintain blood glucose level

Sunflower seeds are a moderate-carb food. It contains only 6.5 grams of carbs per 30 grams. They do not cause a spike in blood glucose and insulin levels, which can be beneficial for people with type 2 diabetes.

In limited amounts, sunflower seeds are also allowed in low-carb diets, including the ketogenic, paleo and Atkins diets, including the ketogenic, paleo and Atkins diets. The amount of dietary fiber makes sunflower seeds healthy.

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3) Anti-inflammatory properties

Naturally occurring compounds present in sunflower seeds have anti-inflammatory properties.

These compounds prevent chronic inflammation and several illnesses like joint pain, non-alcoholic fatty liver disease (NAFLD), heart disease, chronic fatigue and chronic headaches. Antioxidant compounds like vitamin E make sunflower seeds healthy.

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4) Promotes brain health

Sunflower seeds are a great source of tryptophan, an essential amino acid that's required for production of serotonin in the brain.

Serotonin is a neurotransmitter that regulates mood, sleep and appetite. It's also known as the happiness hormone. Other nutrients, including vitamin E and magnesium, make sunflower seeds healthy for the brain.

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How to add sunflower seeds to your diet?

Trail mix is an amazing way to add sunflower seeds to your diet, (Image via Unsplash/Maksim Shutov)

Sunflower seeds are versatile and can be consumed in various ways. Here're some ideas to try them:

• Add to trail mix. Roast them and mix them with almonds, walnuts, and pistachios.
• Homemade granola bars.
• As a garnish to a green salad.
• With hot or cold cereal and oatmeal.
• Topping for fruit or yogurt parfaits.
• In stir-fries for added crunchiness.
• With tuna or chicken salad.
• Along with sautéed vegetables.
• Grind the seeds and use them in pesto or marinades.
• Add to baked goods, such as bread and muffins.
• Sunflower seed butter can also be prepared.

Their versatility makes sunflower seeds healthy and perfect for a balanced diet. You can try making keto-friendly low-carb snacks using sunflower seeds.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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