Sunflower seeds are popular in trail mix, multigrain bread, nutrition bars, and as a snack straight from the bag. They're high in beneficial plant components, healthy fats, and vitamins and minerals. These nutrients may help to lower your chance of developing major health concerns, including heart disease and type 2 diabetes. Here’s everything you need to know about sunflower seeds benefits for the skin, sunflower seeds benefits for weight loss, hair growth sunflower seeds benefits, sunflower seeds benefits for pregnancy, and much more.


Sunflower seeds are officially the sunflower plant's fruits (Helianthus annuus). The seeds come from the plant's huge flower heads, which may reach a diameter of more than 12 inches (30.5 cm). Up to 2,000 seeds can be found in a single sunflower head.

Sunflower crops are divided into two categories. The seeds are cultivated for one kind, while the oil is grown for the other (which is the majority farmed). The inedible black-and-white striped shells, sometimes known as hulls, surround the sunflower seeds you consume. The shells of those used to extract sunflower oil are solid black.

Sunflower seeds are mildly nutty in taste and have a solid but delicate texture. They're usually roasted to improve the flavour, but you may get them raw as well.

Table of Contents

  1. Sunflower Seeds - Nutrition Facts
  2. Sunflower Seeds Benefits
  3. Sunflower Seeds Side Effects
  4. Sunflower Seeds Uses
  5. How to Include Sunflower Seeds in your Diet?
  6. Frequently Asked Questions
  7. The Bottom Line

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Sunflower Seeds - Nutrition Facts

Sunflowers have a lot of nutrients packed into a little seed. 1 ounce (30 grams or 1/4 cup) shelled, dry-roasted sunflower seeds have the following nutrients:

  • Calories - 163
  • Total fat, which includes: 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

Sunflower seeds are small, yet they are nutrient-dense. They're high in numerous vitamins and minerals, including more than 100% of the necessary daily copper, manganese, and selenium consumption.

Vitamin E - Vitamin E is a group of vitamins. It's a collection of fat-soluble chemicals that have potent antioxidant properties. Vitamin E protects your body's healthy cells from free radical damage.

Selenium - This mineral is necessary for DNA synthesis and reproduction. It also aids in the reduction of oxidative stress caused by free radicals.

Niacin - Niacin, also known as vitamin B-3, aids in DNA repair. It has the potential to cut total cholesterol while also lowering your risk of heart disease.

Vitamin B6 - This water-soluble vitamin aids in the production of norepinephrine and serotonin, two neurotransmitters. It may also help with premenstrual syndrome symptoms (PMS).

Fiber - Eat extra fiber if you want healthy intestines. Fiber aids in the smooth and regular movement of your bowels. By keeping you satisfied for longer, fiber may help decrease cholesterol, control blood sugar, and encourage weight reduction.

Protein - Proteins are the builders of your cells. That is, they contribute significantly to the creation, maintenance, and repair of tissues in your body. Proteins are the building blocks of bones, muscle, cartilage, skin, and blood in the human body.

Folate - This B vitamin is especially important for women of reproductive age. It aids in the prevention of neural tube abnormalities such as spinal Bifida and anencephaly. Folate may also benefit your memory, heart health, and cancer prevention. However, further study is needed to confirm its efficacy.

Pantothenic acid - Pantothenic acid aids in the conversion of lipids, carbohydrates, and proteins into energy. This B vitamin aids in wound healing and may also aid in cholesterol reduction.

Iron - Iron is a trace mineral required by your body to produce red blood cells. To avoid iron deficiency anaemia and to feel motivated, you need enough iron.

Sunflower Seeds Benefits

Sunflower seeds benefits on health

Sunflower seeds have anti-inflammatory properties owing to the presence of vitamin E, zinc, and selenium. Vitamin E boosts immune responses and protects against a variety of infections. It's also a potent antioxidant, preventing free radicals from harming our body's healthy cells. Zinc helps protect our bodies from inflammation, allergies, and invading microorganisms, which helps prevent infections and boost general immunity. Selenium helps to decrease inflammation and boost immunity. It also aids in the reduction of oxidative stress caused by free radicals.

Sunflower seeds lower cholesterol levels

Sunflower seeds have a high fibre content, which lowers LDL cholesterol levels in the blood. Sunflower seeds include niacin, or vitamin B3, which lowers total cholesterol and lowers the risk of heart disease. Sunflower seeds include vitamin B5, also known as pantothenic acid, which raises HDL cholesterol while lowering total blood cholesterol.

Sunflower seeds benefit the cardiovascular system

Sunflower seeds are high in oleic and linoleic acid and low in salt and saturated fats. Magnesium, potassium, and fibre are also present. They aid in the reduction of blood pressure and cholesterol levels in the blood. Arrhythmias are also reduced when they are consumed. All of these effects work together to safeguard our bodies against cardiovascular disease.

Sunflower seeds reduce the risk of cancer

Sunflower seeds contain beta-sitosterol, a phytosterol that helps to prevent breast cancer. It stops tumour cells from growing, shrinks the size of the tumour, and prevents metastasis. Sunflower seeds have powerful antioxidants that help to lessen cancer risk. In addition, eating these seeds lowers the risk of colon cancer.

Sunflower seeds lower the blood sugar levels

Sunflower seeds can help people with type 2 diabetes mellitus decrease their blood sugar levels.

Sunflower seeds benefit on brain

Vitamin B6 is found in sunflower seeds. It boosts memory and improves mood and focus. It causes our bodies to produce serotonin and norepinephrine. Sunflower seeds can also assist with the symptoms of premenstrual syndrome (PMS).

Sunflower seeds benefit for weight loss

Sunflower seeds are a good source of protein and fiber. They help us feel full for a long period, causing us to eat less and ultimately consume fewer calories. This aids in the weight loss process.

Sunflower seeds enhance the energy levels

Sunflower seeds are high in B vitamin thiamine ( vitamin B1 ). Thiamine aids in the conversion of carbohydrates, proteins, and lipids in our diet into energy. They also aid with muscular development. When you eat a handful of sunflower seeds, you will feel energized right away.

Sunflower seeds treat anemia

Iron is abundant in sunflower seeds. These seeds assist in raising our iron levels, which is beneficial to persons who suffer from anaemia.

Sunflower seeds detox the body

Sunflower seeds contain antimicrobial properties. They assist in the removal of bacteria and germs from cells. They also aid in the removal of pollutants from our bodies.

Sunflower seeds benefits on skin

Our skin glows when we eat sunflower seeds. These seeds' antibacterial and antifungal properties help to keep our skin clear by preventing infections. Sunflower seeds include oleic and linoleic acids, which aid in the synthesis of collagen and elastin, accelerating wound healing. They also help to avoid scarring.

Sunflower seeds benefits for pregnancy

Sunflower seeds are high in Vitamin E, a substance that is believed to be good for prenatal health. Vitamin E aids in the growth of the infant in the womb, in other words. As a result, sunflower seeds are a good source of nutrients for expecting mothers and their kids.

Hair growth sunflower seeds benefits

Vitamin E is good not just for the skin but also for the hair. Consuming sunflower seeds regularly guarantees that the hair is repaired and has a beautiful texture. Sunflower seeds include antioxidants as well as elements like iron. Iron helps to oxygenate the blood and improve circulation. It stimulates hair growth by increasing blood flow to the scalp. Sunflower seeds are an excellent nutritious addition in the autumn when the absence of moisture in the air can lead to hair loss and dandruff.

Sunflower Seeds Side Effects

Although sunflower seeds are clearly healthy, they do have some negative consequences. Large quantities of toasted sunflower seeds might have negative health consequences. It can, for example, have an effect on renal function. Sunflower seeds are rich in phosphorus, which might harm kidney function if ingested in large amounts.

The daily consumption of these seeds should be kept to a maximum of half a cup to ensure that the body receives all of the necessary nutrients and benefits without causing damage. Additionally, excessive use might lead to weight gain. Because these seeds are so tasty, consuming too many of them is easy while thinking they're a healthy snack. While they are beneficial, overdoing them might negate the benefits and produce issues.

Consuming more than one-fourth of a cup of these seeds carries 200 calories; therefore, eating more increases calorie consumption. Furthermore, these seeds have the potential to induce skin rashes. Sunflower seeds, as we all know, contain selenium, a trace mineral. While selenium can help prevent cancer when ingested in moderation, too much of it can cause a variety of symptoms, including persistent tiredness and mood fluctuations, in addition to skin rashes.

Finally, if you don't watch your intake of sunflower seeds, you may have an increase in blood pressure. It raises salt levels in the blood, raising blood pressure and increasing the risk of heart disease.

How To Include Sunflower Seeds In Your Diet?

Eating edible seeds has long been recommended due to the numerous health advantages they give. Because of their nutritious richness, sunflower seeds have emerged as the most beneficial of all edible seeds. The seeds are said to contain important fatty acids, vitamins, and minerals necessary for the body. Thus we should include them in our regular diet in some form or another. These sweet and nutty sunflower seeds are becoming increasingly popular as snacks due to their high filling capacity. Sunflower seeds are harvested from the sunflower's core, which rotates throughout the day to follow the path of the sun. The yellow bloom produces Grayish-green or black seeds wrapped in tear-drop-shaped grey or black shells. Here's a quick approach to include sunflower seeds into your diet:

  • Sunflower seeds can be added to soft foods such as scrambled eggs to give them a crunchy feel.
  • Sunflower seeds, roasted or salted, can be considered a nutritious snack. You may use them to boost the nutritional content of your morning cereals by adding fat.
  • Cakes, muffins, and bread mixes can all benefit from the addition of sunflower powder or flour. This will greatly boost the nutritional value.
  • Sunflower seeds may be sprinkled over nutritious salads and pasta to add flavour and nutrition to any main course dish, such as chicken curry or mixed veggies.
  • Sunflower seed butter may also be made by combining three ingredients: sunflower seeds, sea salt, and sugar. You may add sunflower oil to make it extra creamy. As a result, you may use it on bread, smoothies, and sauces.
  • You may use them to make your own chutneys.

Frequently Asked Questions

1. How many sunflower seeds should you consume in a day?

Sunflower seeds can be consumed in amounts ranging from 15 to 30 grams per day. It is, however, dependent on your weight, health objectives, and calorie requirements. For a more tailored strategy, talk to your nutritionist.

2. Is it healthy to eat raw sunflower seeds?

Raw sunflower seeds are beneficial to your health; however, they may contain poisons or germs. As a result, roasting them before eating them is a good idea.

3. What are the uses of the sunflower seeds?

When consumed in sufficient amounts, sunflower seeds are known to decrease inflammation, protect the heart, offer anti-gout and anti-diabetic properties, raise energy levels, and aid weight reduction.

4. Is it necessary to soak sunflower seeds before eating?

Sunflower seeds can be soaked before eating. If inhibitors are present, soaking the seeds neutralises them and may also remove the poisons.

5. Do sunflower seeds help in gaining weight?

Sunflower seeds are high in calories and contain a lot of good fats. If you eat too much of them, though, you may gain weight.

The Bottom Line

Sunflower seeds are a nutritious complement to any diet since they include necessary minerals and plant components. They're a good source of fibre, and they're also anti-inflammatory and antioxidant. Sunflower seeds, which are high in nutrients, may help to maintain healthy bones and skin. Sunflower seeds and pollen, on the other hand, may cause allergic reactions or sensitivities in certain people. Sunflower seeds can be eaten raw, roasted, or sprouted by individuals.

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