Sunflower seeds are considered to be the fruits of the sunflower plant. Shelled (and sometimes salted) sunflower seeds are a common snack or salad topping.

Sunflower seeds contain antioxidants and many vitamins and minerals, which help support the immune system, keep the heart healthy, and more.

Five flavored melon seeds 160g

This article discusses the nutritional value of sunflower seeds, how seeds can benefit your health, and how to add seeds to meals.

General Benefits of Sunflower Seeds

Sunflower seeds are beneficial for supporting various bodily functions and protecting against some chronic health conditions.

Sunflower seeds can help with the following:12

• Inflammation: This seed's high vitamin E value, combined with flavonoids and other plant compounds, can reduce inflammation. Research suggests that eating them, along with other seeds, at least five times a week may reduce inflammation levels in the body, lowering the risk of developing certain diseases.3
• Heart health: Sunflower seeds are high in healthy fats, like polyunsaturated and monounsaturated fats. Plant sterols, natural compounds found in sunflower seeds, are touted for their cholesterol-lowering properties.4 Data show consuming sunflower and other seeds may lower rates of heart disease, high blood pressure, and high cholesterol.
• Energy: Thanks to vitamin B, selenium, and protein, sunflower seeds can help energize you throughout the day. These nutrients support blood flow, deliver oxygen throughout the body, and convert food into energy.
• Immune system support: Sunflower seeds contain minerals and nutrients like zinc and selenium that help your body's natural ability to defend against viruses and bacteria. The presence of these minerals translates into benefits like immune cell maintenance, inflammation reduction, infection protection, and an overall boost to immunity.

Nutrition Breakdown

You don't need to consume many sunflower seeds to reap some nutritional benefits. Packed inside the tiny sunflower seed is a well-rounded mix of healthy fats, antioxidants, and other vital nutrients.

Here's what's inside of a 1-ounce portion of roasted sunflower seeds (without the salt):5

• 165 calories
• 7 grams (g) carbohydrates
• 3 g fiber
• 1 g sugar
• 5.5 g protein
• 14 g total fat
• 1 mg sodium
• 1 mg of iron
• 7.5 mg vitamin E
• 1.5 mg zinc
• 67 mcg folate

How Can Sunflower Seeds Support Female Health?

Sunflower seeds can be beneficial for anyone. But when it comes to female reproductive health, there are a couple of aspects that sunflower seeds may be able to help support.

For example, the seed's rich amounts of vitamin E, folate, phosphorus, and healthy fats are crucial for fetal development and maternal health. In addition, sunflower seeds' phytochemicals can support digestion and the immune system, which can be beneficial during pregnancy.6

How Can Sunflower Seeds Support Male Health?

Getting enough protein is essential for all humans. But sunflower seeds can be a smart add-on for males seeking protein for muscle-building purposes.

As an alternative to meat, these seeds contain a solid amount of plant-based protein without the additional saturated fat or cholesterol that meat has. Plus, a small handful of sunflower seeds pack a high punch of this nutrient for those who don't meet the daily potassium requirement.2

Salt Intake With Shelled Sunflower Seeds

While sunflower seeds naturally do not contain a high amount of sodium, they're often packaged and sold with added salt that can potentially outweigh this seed's nutritional benefits.

Sunflower seed shells are often coated in salt for taste and flavor, sometimes as much as 70 mg for every 1 ounce of seeds. High in calories, you may consider moderating sunflower seed portions to one-quarter cup and look for unsalted varieties.7

Opening Shells

Sunflower seeds can be found with or without their exterior shell.

While snacking, some people prefer to leave the shell on for taste because it takes time to crack open the shell, spit it out, and consume the actual seed.

To make opening a shell easier, hold the shell horizontally or vertically between your back teeth, lightly crack open, separate the shell from the seed contents, and then spit out the shell.

Remember that you can buy unshelled sunflower seeds, which may contain less salt and be easier and quicker to consume.

Other Ways to Eat Sunflower Seeds

Grabbing a handful of sunflower seeds as a snack or sprinkling some on the top of your salad are common ways to enjoy them. Other ways to add sunflower seeds to meals include:

• Putting them in chicken or tuna salad
• Topping cereal or oatmeal
• Mixing them into batter for baked goods, like oatmeal cookies
• Adding them to homemade (or store-bought) trail mix
• Grinding them to make a flour coating for meat or fish
• Sprinkling them into pasta, vegetable side dishes, casserole, or stir-fries

You can also cook with sunflower oil rather than more traditional varieties like olive or vegetable oils. Sunflower butter also exists for those seeking an alternative to peanut or other nut butters.

Summary

Regularly consuming sunflower seeds is a simple way to pack various health benefits. These tiny seeds contain antioxidants, vitamins, and nutrients that can help boost energy levels, reduce inflammation, and support the body's immune system.

Other vital minerals in sunflower seeds have been linked to heart health benefits, like lowering the risk of heart disease or high blood pressure. In addition to grabbing a handful as a snack or sprinkling a few on your salad, add seeds to oatmeal, baked goods, tuna salad, pasta, and veggie dishes.