Health Benefits of Sunflower Seeds

Sunflower seeds come from the center or head of sunflowers (Helianthus annuus L, from the Greek helios anthos, meaning sun flower, and annuus, which means annual). They are a native domesticated crop originally cultivated by North American Indians. The mild, nutty seeds are eaten raw, roasted, cooked, dried, ground, and pressed as a source of oil.

The frequent consumption of nuts and seeds, including sunflower seeds, has been linked to lower levels of inflammatory markers and a reduced risk of heart disease and type 2 diabetes.

Sunflower seeds, which are rich in health protective antioxidants, good fat, fiber, plant protein, vitamin E, and minerals, may also support healthy weight management. There are many simple ways to incorporate these nutrient-rich seeds into healthy meals, snacks, and sweet treats.

Boosts Immune Function

Sunflower seeds support the immune system in several ways. They possess natural antimicrobial, antibacterial, and antiviral properties, which help fend off germs that can make you sick.

They’re also rich in selenium and zinc, which play vital roles in immune function. Both of these nutrients also have anti-inflammatory effects.

A fairly small portion of sunflower seeds out of the shell (one quarter cup) provides about 40% of the daily recommended selenium intake and over 13% for zinc.

May Support Heart Disease

Heart disease is the leading cause of death in the United States for both men and women. While regular physical activity and not smoking are important ways to prevent heart disease, nutrition also plays a key role, and sunflower seeds may help.

One research review concluded that seeds, including sunflower seeds, protect heart health due to the synergistic (combined) actions of their good fats, antioxidants, fiber, protein, and minerals. Collectively, these nutrients have positive effects on blood sugar regulation, blood pressure control, and inflammation. This is one reason why whole foods, like sunflower seeds, which contain an array of bioactive compounds, are often more protective than single nutrients, such as isolated fiber.

Another study looked at the relationships between seed consumption and heart disease risk factors in nearly 900 men and women. Researchers found that women who consumed seeds one to two times per month, including sunflower seeds, had significantly lower levels of total cholesterol and LDL (bad) cholesterol compared to those who didn’t eat seeds. No changes were observed for men. However, men who ate more sunflower seeds had the lowest weights. In addition, neither women nor men gained weight when the frequency of seed consumption was increased.

May Help Prevent or Manage Diabetes

In the United States more than one in three adults have prediabetes but 80% don’t know they have the condition. Diabetes increases the risk of heart disease, chronic kidney disease, and vision loss, but preventing or delaying it is achievable with a healthy lifestyle.

A research review concluded that seeds, including sunflower seeds, can play a role in the reduction of blood sugar levels and can be used to treat type 2 diabetes. Scientists say the bioactive components in these seeds are involved in better blood sugar regulation and the treatment of insulin resistance.

A recent research summary listed sunflower seeds among “superfoods for type 2 diabetes” because these foods can prevent disease and improve overall health. They noted that sunflower seed consumption can enhance insulin production and reduce blood sugar levels. The effects are partly attributed to a type of phenolic antioxidant sunflower seeds contain called chlorogenic acid.

May Support Healthy Weight Management

Because of their filling fiber and satiating fat and protein levels, sunflower seeds are a good choice for weight management. The antioxidant and anti-inflammatory effects of the chlorogenic acid in sunflower seeds may also play a role in weight regulation.

To assess this, one small study looked at the effects of sunflower seed extract with a standardized amount of chlorogenic acid on the weights and body compositions of 50 adults with obesity. The volunteers were randomly assigned to receive either the sunflower extract or a placebo with the same number of calories daily for 12 weeks. The sunflower seed extract group experienced a significant decrease in body weight, Body Mass Index (BMI), and waist measurements, particularly in women over 30 years of age. The sunflower seed extract eaters also had reduced blood cholesterol levels.

May Reduce Metabolic Syndrome

Metabolic syndrome is a group of conditions that together raise the risk of heart disease, diabetes, stroke, and other serious health problems. You may be diagnosed with metabolic syndrome if you have three or more of the following conditions:

• High blood pressure
• High blood sugar
• High blood triglycerides
• Low HDL (good) cholesterol
• Abdominal obesity (holding more weight in your stomach area)

A recent study looked at the relationship between habitual nut and seed intakes and metabolic syndrome in over 22,000 U.S. adults. The data revealed that compared to non-nut and seed eaters, women, but not men, who regularly ate either nuts or seeds had a lower risk of developing metabolic syndrome.

In addition, women with the highest nut and seed intakes had lower fasting blood sugar levels and better HDL cholesterol values compared to non-nut and seed eaters. Women who ate a combined one-ounce portion of nuts and seeds per day, but not higher intakes, were less likely to have metabolic syndrome, high fasting blood sugar, central obesity (stomach fat), and low HDL cholesterol.

May Reduce Nonalcoholic Fatty Liver Disease

Nonalcoholic fatty liver disease (NAFLD) is a condition in which fat builds up in the liver. Obesity, metabolic syndrome, and type 2 diabetes all increase the likelihood of developing NAFLD.

One study looked at data from over 25,000 U.S. adults and found that nut and seed consumption was tied to a reduced chance of developing NAFLD. In women, this was significant across all nut and seed consumption categories but was most prominent in the moderate group (who ate about one ounce per day). Compared with eating no nuts and seeds, having a moderate portion was tied to a 15% lower risk of NAFLD.

In men, a moderate intake of nuts and seeds was linked to a 9% lower NAFLD risk compared with non-nut and seed eaters.

Nutrition of Sunflower Seeds

Sunflowers are chock full of nutrients. One ounce (about a quarter cup) of sunflower seeds without the shells provides:

• Calories: 165
• Fat: 14.1 grams (g) (Saturated Fat: 1.48 g; Unsaturated Fat: 12.62 g)
• Sodium: 0.85 milligrams (mg)
• Carbohydrates: 6.82 g
• Fiber: 3.15 g
• Protein: 5.48 g
• Vitamin E: 7.4 mg, or 49% of the Daily Value
• Selenium: 22.5 micrograms (mcg), or 40% of the Daily Value
• Folate: 67.2 mcg, or 26.8% of the Daily Value
• Zinc: 1.5 mg, or 13.6% of the Daily Value

Vitamin E is a vitamin and an antioxidant. As the latter, it protects cells from damage linked to aging and chronic disease. This nutrient also supports immune function, aids red blood cell formation, and helps widen blood vessels to prevent blood from clotting.

Selenium is a mineral that helps make special proteins called antioxidant enzymes, which support the prevention of cellular damage. Research shows it may also prevent certain cancers and protect the body from the harmful effects of heavy metals.

Folate is a B vitamin that helps produce DNA, the building block of cells, and create new proteins. It’s also needed to help form red blood cells to prevent anemia.

Zinc is a mineral that supports immune function, as well as the sense of taste, wound healing, blood clotting, thyroid function, and more.

Sunflower seeds are also rich in anti-inflammatory antioxidants, including flavonoids and phenolic compounds.

Risks of Sunflower Seeds

While sunflower seed allergies aren’t common, it is possible to be allergic to the seeds. In one case a man allergic to mugwort pollen also had a severe allergic reaction to sunflower seeds due to cross-reactivity, meaning his body identified the two allergens as being similar.

Again, while rare, cases of intestinal blockage have been reported in people who consume large amounts of sunflower seeds in their shells.

Finally, there is a potential risk for bacterial contamination if sunflower seeds are sprouted at home. The warm, humid conditions that are optimal for sprouting are also ideal for the growth of harmful bacteria that may be present in the seeds. For this reason, experts recommend following very careful safety instructions if you sprout seeds at home. They also advise against sprouting in the summer months unless the temperature of the room where sprouting occurs can be kept at about 70 degrees Fahrenheit.

Tips for Consuming Sunflower Seeds

The sodium content of salted sunflower seeds can vary depending on how they’re made. If you prefer a salted variety, check the Nutrition Facts panel. The Percent Daily Value (%DV) will tell you how much sodium one serving provides compared to the maximum recommended daily sodium limit. For example, a quarter cup portion that contains 115 mg of sodium or 5% DV provides 5% of the daily recommended sodium limit. 

Unsalted, shelled sunflower seeds are the most versatile since they can be added to a variety of dishes without affecting the saltiness of the dish. Add sunflower seeds to or sprinkle them on top of:

• Smoothies, fruit, yogurt, or cottage cheese
• Cereal, oatmeal, and overnight oats
• Avocado toast
• Garden salads and soups (like lentil, black bean, carrot, or butternut squash)
• Cooked vegetables, slaws, stir-fries, and whole grain sides like quinoa and wild rice
• Chilled protein salads, like tuna, salmon, chicken, tofu, white bean, or chickpea salads
• Homemade veggie burgers or taco meat
• Tomato sauce or pesto served over chickpea pasta or whole-grain pasta
• Baked goods, like cookies, bars, and muffins
• Chia seed pudding, chocolate avocado pudding, or dark chocolate truffles or bark  

Sprouting sunflower seeds can increase their nutritional value and make them easier to digest. However, to avoid potential bacterial contamination you can purchase sunflower seeds that have been sprouted under ideal safety conditions, such as Go Raw.

A Quick Review

Sunflower seeds are nutrient- and antioxidant-rich and provide plant protein, healthful fat, and fiber. Their consumption helps support immune function and may help reduce the risk of several chronic diseases, including heart disease, type 2 diabetes, and obesity.

For safety, consume sunflower seeds without their shells and only sprout them at home if you can do so safely, without increasing bacterial growth. If you think you may be allergic to sunflower seeds do not consume them and talk to your healthcare provider about scheduling a proper allergy test.