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What to know about sunflower seeds

One of our favorite seeds that we use commonly in our diets is sunflower seeds. These seeds are obtained from the sunflower plant. The basic color of these seeds is white and they are encapsulated in a black and white seed cover or shell. You may eat them roasted or add these to your freshly prepared salads to increase the taste. Let us read this post to know about the nutrients present in these seeds and how these delicious nutty flavored seeds can be good for your body.


What is the Nutritional Composition of Sunflower Seeds?

One ounce of sunflower seed might look small but is filled with many nutrients which are given below:


  • Calories: 163
  • Proteins 5.5 grams
  • Saturated fats:1.5 grams
  • Fiber: 3 grams
  • Carbohydrates: 6.5 grams
  • Total fats: 14 grams
  • Polyunsaturated fat: 9.2 grams
  • Monounsaturated fat: 2.7 grams


The other nutrients and vitamins present in the sunflower seeds are:


  • Folate: 17%
  • Vitamin E: 37%
  • Iron: 6%
  • Zinc: 10%
  • Selenium: 32%
  • Niacin: 10%
  • Vitamin B6: 11%
  • Pantothenic acid:20 %
  • Magnesium: 9%
  • Copper: 26%
  • Manganese: 30%

Health Benefits of Sunflower Seeds

This small sunflower seed can be super beneficial for your brain, blood composition, and different other things explained below:

● Reduces inflammation

We all have heard about inflammation as a normal response of our immune system, but it is crucial to know that if this inflammation progresses, it can give rise to different chronic diseases. A C reactive protein is a common marker of inflammation, if its level increases in your body, there are higher chances of heart disease. Also, this can prove to give rise to the development of type 2 diabetes.


According to studies, consuming sunflower seeds five times a week can reduce the C reactive protein levels in your body up to 32%. The component playing the main role in this process is vitamin E which is abundantly found in the sunflower seeds. Some other plant compounds such as flavonoids and terpenoids that are present in these seeds are also very helpful in reducing inflammation. 

●Reduces heart disease

A major reason for heart disease is high blood pressure, which mostly causes a heart attack or heart stroke. High blood pressure develops due to the constriction of the blood vessels. A component present in the sunflower seeds can block the enzyme which is involved in this constriction process. This helps in the relaxation of your vessels,  reducing the overall blood pressure. Magnesium which is present in a considerable amount in these seeds is also helpful in lowering your blood pressure.


These seeds also contain unsaturated fatty acids such as linoleic acid. This acid is involved in the production of a hormone that is responsible for the relaxation of the blood vessels. Also, this fatty acid has a considerable role in lowering your cholesterol.

● Prevents diabetes

The sunflower seeds have an effective role in maintaining blood sugar and preventing diabetes. Eating an ounce kg sunflower seeds per day can decrease the fasting blood sugar by up to 10%. This effect is due to a component called chlorogenic acid present in these seeds. If you want to reduce the overall carbohydrates effect of these seeds, add them to your favorite bread and wraps. They are not very quickly digested from your stomach, keeping it full for a longer time which limits your carbs and calories. 

Downisides of eating too much sunflower seeds

Eating sunflower seeds in your salads or sweets may sound yummy but it is important to know about the downsides of consuming too many sunflower seeds.


  • They are high in calories.
  • A very high intake of sunflower seeds can increase the cadmium metal level in your body which is very dangerous.
  • This also reduces your fecal excretion

Nutrition Facts

Calorie information (Per 46 g) . .
Nutritional components Amount in grams Amount in % DV
Protein 9.6 g
Total Fat 24 g 31%
Saturated fat 2 g 10%
Calcium 10%
Iron 13%
Total Carbohydrates 9.2 g 3%
Dietary fiber 14%
Potassium 297 mg 6%

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