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benefits of sunflower seeds

10 Benefits of Sunflower Seed, Nutrition Profile, & How to Eat

“Keep your face to the sunshine and you cannot see the shadow.  It’s what sunflowers do”- Helen Keller.

We all are grown up listening to the quotes like this. We are familiar with the bright yellow and shiny sunflower since our childhood through stories and pictures, and some might be lucky to see them on their farms. Nowadays, post-pandemic awareness about health is awakening individuals to take care of their health. Some superfoods are gaining their lost fame back and some are gaining a deserving place on the list. Sunflower seed is the name that has emerged as a superfood in recent years and is replacing heavy and fat-loaded snacks successfully. They contain the maximum amount of fibre and that too all dietary fibre, available in one food. That’s why they have respectfully secured a safe place in the paleo diet. Learn more about these wonder seeds, their health benefits, and their way of consuming them right here!

Sunflower seeds are a famous ingredient in trail mix, and multi-grain bread, and pop right from the packet. They are encased in inedible black-and-white striped shells. They have a mild, nutty flavour, and a tender texture. Roasted sunflower seeds have less nutrition than raw, but they can taste better.

Nutritional Profile of Sunflower Seeds:

Get engaged with influencing sunflower seeds nutrition and make some trivial changes to your diet to include them. Learn the facts and figures that illustrate the nutritional aspects of these grey seeds:


Value per 1 Cup


269 Kcal


9.56 gm


23.67 gm


9.20 gm


4.0 gm


150 mg


304 mg


297 mg


Not only above nutritional contents make the ashy seeds a superfood but other health vitals like folate, thiamine, riboflavin, and vitamins like A, C, B6, and E enrich the profile. The seed’s tissue also contains alpha, beta, and gamma, tocopherols which possess tannins, steroids, and terpenes. These ingredients make the sunflower seeds richer in antioxidants and antimicrobial properties.

Interesting Ways to Include Sunflower Seeds in the Daily Diet:

You don’t need to develop extraordinary culinary skills when we are here to tell you how to eat sunflower seeds. They are available either in shells or as shelled kernels. Shelled seeds can be cracked and then seeds are eaten. Learn interesting ways to include sunflower seeds in your daily diet:

1. Salad Toppings

Sunflower seeds are a really classic option for salad toppings. Sprinkle them over after tossing the ingredients and munch the crispy and nutrient salad.

2. Good Baking Ingredient

Yes, sunflower seeds are used in the baking process to make bread, muffins, and even cookies. They can add a little crisp and healthy quotient to the baked products.

3. Add X-factor to Soup

Bring an X-factor to your boring soup with roasted sunflower seeds. You can do the same with curry, vegetable pans or quenches.

4. Spread the Butter

Sunflower seed butter can be a good alternative to peanut butter. They can make your sandwiches nut-free and equally healthy.

5. Trail Mix

Make a healthy trail mix with salted sunflower seeds, almonds, and dried cherries and start munching whenever you are feeling low on energy.

6. Add to Oatmeal

Enhance the taste and health quotient of your oatmeal or yoghurt or chia pudding by adding sunflower seeds to it.

Why Sunflower Seeds should be into your Daily Diet?

Sunflower seeds are a nutritious and versatile snack option that uncovers several health benefits. Here are the top 10 reasons that underline the sunflower seeds benefits are crucial for getting good health:

1. Reduces Blood Cholesterol Figures

The mono and polyunsaturated fatty acids present in the sunflower seeds may cause metabolism and accumulation processes. The healthy fatty acids increase HDL in the blood and may help in preventing LDL cholesterol from becoming oxidized. Regular consumption of sunflower seeds may remove excess cholesterol from the muscle cells.

2. Improved Heart Health

Sunflower seeds are cardioprotective food and may extend and improve heart health. With healthy fatty acids such as oleic and linoleic acid, sunflower seeds can significantly reduce cholesterol levels and lowers the risk of cardiovascular diseases. These seeds also inherit specific proteins like phytochemicals and vitamin E that scavenge free radicals in your blood.

3. Inherent Anti-inflammatory Features

Sunflower seeds are rich in vitamin E, phytochemicals and minerals like selenium and thus they feature anti-inflammatory properties. Sunflower seed oil may also bring a positive effect on several health problems like diabetes, arthritis, cirrhosis, and others. The inclusion of sunflower seeds or sunflower oil may slow down the nutrient absorption from food and may stop sudden sugar spikes post-meal.

4. Get a relief from Constipation and Diarrhoea

Improve your digestion process as the sunflower seeds nutrition profile contains a higher dosage of dietary fibre. These fibres may act as laxatives to help ease constipation. The anti-inflammatory properties of the seeds also give some relief to irritable bowel systems. A higher amount of fibre can bulk up the stool and may facilitate the peristaltic movements of the intestines to optimize the entire digestive process.

5. Bliss for Men Health

Sunflower seeds benefits for male are trustworthy. Folate and selenium in sunflower seeds play a significant role in improving overall men’s health. Also, vitamin B and minerals like zinc and magnesium may help boost testosterone.

6. A good Snack for Diabetes

People suffering from diabetes may suffer a confusing problem about what to eat for snacks as they are frequently hungry. So, it becomes necessary to eat the right food. Munching sunflower seeds can be a better alternative for food with high sugar and high-carb. Sunflower seeds with lower GI can prevent blood sugar levels from suddenly spiking up.

7. Active Contributor to Women’s Health

Sunflower seeds are powerful food enriched with vitamins and minerals that are essential for women, especially during their pregnancy period and post-delivery period. Vitamin B6 influences mood and concentration and enhances memory. These seeds are also effective in easing symptoms related to PMS. Sunflower seeds benefits for female also include the production of new cells in the body due to in-built folate contents. Sunflower seeds when consumed as per prescribed proportion may help in lowering the risk of birth defects of the brain and spinal cord.

8. Promotes Weight Loss

Nutritionists often recommend food rich in fibre and low in calories when you are asking for weight loss. Sunflower seeds are the best option as they satisfy the condition fullest. They can keep you fuller quickly and reduce the likelihood of overeating and thus rise a better option for post-meal. Reap the benefits of sunflower seeds nutrition to achieve sustainable weight loss.

9. Get Stronger Bones

Making bones stronger is one of the prompting sunflower seeds benefits that benefits both males and females. Nutty sunflower seeds are a good source of magnesium which is an influencing factor for stronger bones. This mineral keeps the calcium levels in the body at the regulation levels and may prevent osteoporosis. Adding sunflower seeds in

10. Maintain Skin Health

One can protect your skin from damage caused by sun exposure with regular consumption of sunflower seeds. They may slow down the ageing signs like wrinkles, fine lines, pigmentation, and even acne. The antibacterial and antifungal may help in keeping skin clear and prevent infections. Oleic and linolic acid of sunflower seeds boost the production of collagen and elastin which may speed up wound healing and keep infections at bay.

Are there any Side Effects of Sunflower Seeds?

Sunflower seeds are otherwise safe to consume, but people with a specific allergy or sensitivity may suffer some side effects after consuming them. Here are some of the potential side effects of sunflower seed:

  • People with seeds allergy may suffer some symptoms like hives, difficulty in breathing, swelling, or itching.

  • Excess consumption of sunflower seed may cause bloating gas, diarrhoea, or stomach upset.

  • Sunflower seeds are higher on the calorie scale, so consumption in excess amounts can lead to weight gain.

  • Sunflower seeds are hard to chew and thus may cause some dental issues like chipped or cracked teeth sometimes.


Sunflower seed rises a highly nutritious and healthy fat snack option. The nutrient-dense profile encourages them to develop some culinary skills to add to their diet. Regular consumption of sunflower seeds may gain several health benefits, right from the protection of the skin to improve hair health, and lowering inflammation to regulating metabolism. Don’t miss out on the superfood option with easily available sunflower seeds!

Try out our hygienically packaged and organic sunflower seed to start availing of the health benefits! We are bound to cater to your needs for clean and sorted seeds that are ready to use. Prefer organically harvested and unprocessed sunflower seed combo for reaping the benefits of all types of seeds!  

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