10 Amazing Reasons Why You Should Eat Sunflower Seeds

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10 Amazing Reasons Why You Should Eat Sunflower Seeds
benefits of eating sunflower seeds, side effects of sunflower seeds, are sunflower seeds good for you
KayaWell Expert
  • There are lots of different seeds out there. While some may not get much attention, others are super nutritious and are fantastic options to include in your diet. Sunflower seeds are one of these. These tiny seeds have a significant nutritional value, and the list of benefits of Sunflower Seeds is endless.

Sunflower Seed: Nutritional Value

Just one ounce of sunflower seeds contains more than 20% of the daily value for Vitamin E, Copper, and manganese. They're a storehouse of vitamins, minerals, and other nutrients our bodies need to thrive.

Health Benefits of Sunflower Seeds

The list can be endless. However, we will stick to the most important ones. Here are 10 excellent reasons why you should eat sunflower seeds.

1. Lowers Cholesterol

Sunflower seeds are known to reduce cholesterol. They contain tryptophan, a type of amino acid that helps reduce cholesterol.  

They are also packed with Vitamin E-a powerful antioxidant in most body cells. Due to its antioxidant nature, Vitamin E can also help lower cholesterol and prevent blood clots. It can also help reduce symptoms associated with asthma, rheumatoid arthritis, and other inflammatory diseases. 

2. Anti-aging Agent

Sunflower seeds are packed with vitamins E-known for their anti-aging properties and can be beneficial for keeping your skin looking young and vibrant! A single ounce of sunflower seeds contains over 20% of the daily value for Vitamin E . So get your healthy dose of vitamin E daily by adding them to your diet.

3. Improves Metabolism

Sunflower seeds are an excellent source of Copper and manganese. Most people don't get enough Copper in their diet and therefore need to supplement with a daily dose.

Copper plays a vital role in many bodily functions. It's an essential component of many enzymes that assist in the metabolism of nutrients and the formation of connective tissue.

Moreover, free radicals that can be the root cause of many chronic health problems are neutralized by Copper.

4. Increases RBC Count

Copper is an essential element in the production of red blood cells (RBC). Hemoglobin is made with the help of Copper. Your body can more easily absorb iron, thanks to Copper.

5. Keeps Heart Healthy and Strong

Manganese is another important mineral found in sunflower seeds. It's essential in breaking down carbs, proteins, and other nutrients in the body. Furthermore, magnesium is also helpful in lowering blood pressure and reducing the risk of heart attack and stroke. 

6. Regulates Blood Sugar

Sunflower seeds are fiber-rich. No healthy diet is complete without fiber. Soluble fibers like those in Sunflower seeds help lower cholesterol, regulate blood sugar levels, and keep you full for longer. Insoluble fibers are also essential in helping the body with its gut health.

7. Help fight against Depression and Anxiety

Stress is now part and parcel of daily life. Even school-going kids are not spared from consistent pressure and stress. Wouldn't it be great if we good have a natural mood booster? Sunflower seeds do precisely that.

Rich in magnesium, Sunflower seeds help reduce depression and anxiety symptoms. Magnesium is a natural stress buster. It calms the mind and relieves stress and anxiety. It's also believed to help with sleep and can be helpful for those who have insomnia.

8. Amazing for your Eyesight

Sunflower seeds are rich in zeaxanthin and lutein, two carotenoids that help promote eye health. They're fantastic for your eyesight and can help reduce the risk of macular degeneration and other age-related eye conditions. Zeaxanthin and lutein are the pigments that give the eyes their yellow color and are also helpful in reducing the risk of cataracts.

9. It can Help Promote Healthy Skin

Sunflower seeds are also fantastic for your skin. The nutrients found in sunflower seeds help to promote healthy skin. They're rich in Vitamin E and fiber and can help reduce acne and other skin conditions such as eczema and dermatitis. Furthermore, sunflower seeds are also a great source of iron. Iron is essential in helping the body to produce collagen, a protein that helps keep skin hydrated and elastic.

10. Reduces Risk of Cancer

Sunflower seeds contain potent antioxidants that reduce the risk of developing Cancer. Furthermore, Sunflower seeds are a rich source of plant sterol, which has natural anti-cancer properties. It restricts the internal growth and spread of cancerous tumors. It also shrinks the tumor in breast cancer patients, prevents metastasis, and decreases the growth of malignant cells. However, the same efficacy of sunflower seeds in cancer treatment is still a matter of extensive research, and the claims are not backed by scientific evidence.

Risk and Side Effects of Sunflower Seeds

While the health benefits of sunflower seeds are undoubtedly awe-inspiring, there are also downsides to eating them.

●   May Cause Weight-gain:

Eating sunflower seeds, especially in large quantities, puts you at significant risk of obesity and all associated risks such as diabetes, heart disease, foot problems (like plantar fasciitis)

●   Impact Digestive Tract:

Eating unshelled sunflower seeds is dangerous. The shell can pierce the digestive tract.

●   Allergic Reactions:

Some people may also experience an allergic reaction after eating sunflower seeds. Immediate symptoms may include diarrhea, fever, and stomach cramps.

●   Increase Unhealthy Cholesterol:

They are also a source of saturated fatty acids, and excess can lead to unhealthy LDL or LDL cholesterol levels high.

●   Effect Liver Health: 

The risk of liver carcinogens rises with excessive consumption of sunflower seeds. Choline can be found in sunflower seeds. A surplus of choline can harm liver cells and cause damage in the worst case.

How to Eat Sunflower Seeds

While it's easy to be blinded by the health benefits of sunflower seeds, don't consume more than 30 grams (about three tablespoons) of raw seeds daily. Sunflower seeds have an oil content of between 40 and 45 percent. Especially if you are using sunflower cooking oil, be cautious and talk to your health expert once.

Eating more than 30 grams (about three tablespoons) of raw sunflower seeds is not good.  If you're going to eat it raw, run your tongue along the salty shell, break it between your teeth, and spit the shell out before you chew the seed.

Sunflower seeds have a nutty flavor. So not everyone like the flavor of raw sunflower seeds. You don't have to be disappointed as the flavor pairs well with many different dishes.

●   Use them as topping for salads, soups, and sandwiches.

●   Use them as a thickener for soups to create a creamy texture in sauces and dips.

●   Sprinkle them on roasted vegetables or baked potatoes.

●   Use them as a tasty addition to oatmeal or a bowl of warm porridge.

●   They also go well with baked goods, granola bars, and even certain types of cookies and cakes.


Sunflower seeds are a superfood that goes with almost any meal. They're loaded with vitamins and minerals that help keep the body healthy and promote skin health. They are also fiber-rich and can help keep you full for longer.

To get the most out of sunflower seeds' health benefits, purchase them raw and with no salt added. You can enjoy them in many different ways: Try adding them to your next salad, or roast them and sprinkle them over your next bowl of pasta, or make your homemade trail mix!

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