8 Health Benefits Of Sunflower Seeds, Risks & How To Eat

The benefits of sunflower seeds are making them a healthy snack option. Sunflower, which follows the sun’s movement (also called heliotropism), is aesthetic and offers many health benefits, especially its seeds.

The use of sunflower oil in food has been followed for ages. The seeds are milled to get the oil. But do you know you can directly munch on sunflower seeds as well? Yes. Research has stated that these seeds fall among the best Vitamin E-rich foods. The best part is they have zero cholesterol.

Learn more about how sunflower seeds benefit your health here. Read on.

Know Your Ingredient: Sunflower Seeds

What Is It?
Sunflower seed is the flat, oval-shaped, edible seed of a sunflower with a black and white striped shell.

What Are Its Benefits?
It helps manage cholesterol, inflammatory disorders, and diabetes.

Who Can Use It?
Anyone can consume them except those allergic to sunflower seeds.

How Often?
Three tablespoons can be consumed daily.

Caution
It may cause constipation and diarrhea in children, worsen acne, or trigger allergic reactions in some cases.

Sunflower Seeds: What, Why, And Where?

The gorgeous, bright, and summery sunflowers (Helianthus annuus and other species) are the origin of sunflower seeds. They are popular among the avian (birds and air-borne animals) community and are gaining popularity with health freaks too.

The back of the heads of mature sunflowers turn dry and brown, and the yellow petals wither and fall off. This is when the seeds become plump, which is the best time to harvest them (1).

Sunflower seeds are quite versatile. You can eat them raw and whole. The kernels can be eaten raw after hulling the outer shells. You can also roast and have them salted or plain. Hulled, raw, or roasted sunflower seeds are commonly used in baking too (1).

Sunflower seeds are reservoirs of essential fats, protein, magnesium, phosphorus, potassium, zinc, iron, folate, and vitamins A, E, and B (2). That is why they are used in cooking.

The best thing about sunflower seeds? They have no cholesterol! They contain several critical precursors (phytosterols) for the production of hormones in your body (2).

No wonder sunflower seeds are touted to be an ideal keto-friendly snack! Are sunflower seeds good for you? Eating them in fixed amounts can benefit your health in many ways. Check out the next section to find out more.

What Are The Health Benefits Of Sunflower Seeds?

Thanks to their nutritional value, sunflower seeds offer a range of health benefits. They may aid in healthy weight management and maintain hormonal balance in women and men. These seeds can also protect you from cardiovascular diseases and metabolic disorder.

1. Lowers Blood Cholesterol Levels

Sunflower seeds can influence the metabolism and accumulation process as they are rich in mono and polyunsaturated fatty acids.

Saturated fats are found in butter, margarine, lard, and shortening. When you replace saturated fats with unsaturated ones, your cholesterol levels may fall (3).

Sunflower seeds may lower bad cholesterol (LDL) in serum. You also feel a sense of satiety when you eat them. This is because they are high in calories. Eating sunflower seeds can fill you up, so you don’t binge on high-cholesterol foods (3).

Also, a drop in cholesterol levels is good news for your heart!

2. Maintains Cardiovascular Health

Sunflower seeds may help in controlling your blood cholesterol levels. Low cholesterol level means a low risk of atherosclerosisⁱ  The thickening of the arteries due to plaque buildup, which limits the flow of blood and oxygen to the essential body parts. and other heart diseases. Sunflower seeds also exhibit anti-hypertensive effects.

These seeds contain specific proteins, vitamin E, and phytochemicals like helianthin that scavenge free radicals in your blood. The proteins found in them (like pepsin and pancreatin) also block angiotensin-I converting enzyme (ACEⁱ  Drugs that relax blood vessels and reduce blood pressure by preventing the formation of substances that constrict blood vessels. ). This is a vasoconstrictor, which means it narrows the blood vessels, thus increasing blood pressure (4), (5).

Consuming foods that have ACE-inhibitors can be beneficial in heart conditions like hypertension, ischemic attacksⁱ  Strokes due to a blocked or ruptured artery, which causes a sudden lack of blood flow to the brain, resulting in permanent brain damage. , and arrhythmia (5).

3. Exhibits Anti-inflammatory Properties

Sunflower and its oil and seeds are known for their anti-inflammatory effects as they contain active tocopherols (vitamin E), linoleic acid, linolenic acid, triterpenes, and miscellaneous polyphenolic compounds (4).

The flower, seeds, and seed oil may have a positive effect on inflammatory disorders as well. These include diabetes, arthritis, memory loss, gout, and cirrhosisⁱ  The scarring of liver from long-term alcohol abuse or viral hepatitis that leads to poor liver function, jaundice, or even cancer. (6), (7).

High sugar levels can trigger inflammation. Fortunately, sunflower seeds have plenty of dietary fiber that slows down the nutrient absorption from food and prevents sugar spikes after a meal (8).

Does that mean sunflower seeds have a low glycemic index (GI)? Let’s find out.

4. Good Snack For Those With Diabetes

Many healthcare providers suggest that diabetes can be controlled by eating the right foods. Eating high sugar, high-carb foods can cause undesirable sugar spikes in your blood. This worsens the condition if you are already dealing with diabetes (9).

Snacking on low cholesterol and low GI foods like sunflower seeds can help you manage your diabetes. Sunflower seeds have a low glycemic index of about 20. Eating them and pumpkin seeds can prevent your blood sugar levels from shooting up (hyperglycemia) (9).

The unsaturated fatty acidsⁱ  A healthier type of fat found in nuts, seeds, and vegetable oils that can reduce bad cholesterol levels and inflammation. and polyphenolic compounds in sunflower seeds also have anti-diabetic effects. By controlling your sugar levels, you indirectly protect your liver, pancreas, and other vital organs as well (10).

5. Eases Constipation and Diarrhea

High fiber foods, such as sunflower seeds, pecans, walnuts, pumpkin seeds, and soy nuts among other nuts and seeds can improve digestion by acting like laxatives to help ease constipation (11).

You can eat them by themselves or add them to smoothies, breakfast cereals, or yogurt. But, make sure you take just 20-35 g of these nuts and seeds per day. Too much or too less of fiber in the form of these seeds could worsen constipation or diarrhea.

The anti-inflammatory property of sunflower seeds can relieve irritable bowel syndrome (IBSⁱ  A chronic digestive disorder that causes abdominal pain, cramping, bloating, gas, diarrhea or constipation. ). But, be mindful of drinking water along with them. Without water, the seed fiber can do more harm than good (12).

6. Regulates Estrogen Imbalances

Sunflower seeds are one of the richest sources of phytoestrogens. Phytoestrogens are plant-based metabolites. These phytochemicals are structurally and functionally similar to hormones, especially estrogen and testosterone (13).

Studies reveal that phytoestrogens, lignansⁱ  Compounds found in fruits, vegetables, grains, nuts, seeds, and legumes that can reduce inflammation and protect against some cancers. , and isoflavonesⁱ  Plant nutrients found in soy and flax seeds that act like estrogen and may improve bone health and reduce cancer risk and inflammation. have several beneficial properties that can help prevent breast cancer, prostate cancer, osteoporosis, and various postmenopausal disorders (13), (14).

These plant precursors also bind to estrogen receptors in your body and may positively affect bone health, liver health, heart health, reproduction, and brain function (13).

But, this property of phytoestrogens is highly debated and not a lot of researchers endorse these positive effects.

7. Might Possess Antimicrobial Property

Researchers claim that sunflower seed extract demonstrates antibacterial and antifungal properties.

These seeds can inhibit the growth of certain species of bacteria, like Salmonella typhi, Staphylococcus aureus, Bacillus subtilis, and Vibrio cholera. When it comes to fungi, these seeds might inhibit Aspergillus fumigates, Rhizopus stolonifer, Candida albicans, and Fusarium oxysporum (4).

The tannins, alkaloids, and saponins in sunflower seeds interfere with the cell cycle and protein synthesis, thus killing the bacterial and fungal pathogens (4).

Barring a few hiccups (which we will discuss later), sunflower seeds are a filling, healthy, and tasty snack. These seeds can be eaten by young and old, whether you have diabetes or are battling cancer.

8. May Support Thyroid Function

Sunflower seeds are rich in essential minerals like selenium (4). Selenium exhibits antioxidant effects that help neutralize the free radicals generated during thyroid hormone production (15). A study published in Frontiers in the Endocrinology Journal found that selenium supplementation is associated with a decreased incidence of thyroid disease (16). Selenium helps convert thyroxine (T4), a less active thyroid hormone to triiodothyronine (T3), its more active form (17). This active thyroid hormone is responsible for several essential body processes such as growth, regulation of body temperature, and metabolism. This hormone may also help reduce cholesterol levels and aid in weight loss (18).

Sunflower seeds are excellent for those trying to lose weight. Dr. Peter Brukner, a board-certified nutritionist and dietitian, says, “If you want to lose weight, sunflower seeds can be good food for snacks. They have healthy fats, protein, and fiber, which help you feel full and pleased. Just a small handful, maybe around one ounce, gives you almost 6 grams of protein and 3 grams of fiber. Eating this can help make you feel less hungry, so you are not very likely to reach for snacks that are bad for your health.”

These seeds have an excellent nutrition profile, which makes them wholesome and digestive. They are well-balanced in terms of nutrient distribution. Find out more below!

Nutritional Profile Of Sunflower Seeds

Sunflower seeds are composed of 20% protein, 35-42% oil, and 31% unsaturated fatty acids. They have abundant linoleic acid, oleic acid, dietary fiber, magnesium, phosphorus, potassium, calcium, selenium, vitamin A, vitamin E, and folate (4).

These seeds are also rich in active biochemicals. They contain flavonoids like heliannone, quercetin, kaempferol, luteolin, and apigenin, along with phenolic acid and trace elements. (4).

Phenolic acids like caffeic acid, chlorogenic acid, caffeoylquinic acid, gallic acid, protocatechuic, coumaric, ferulic acid, and sinapic acids are also identified in sunflower seeds (4).

Alpha, beta, and gamma tocopherols are present in this plant’s tissues. They also possess alkaloids, tannins, saponins, terpenes, and steroids. This is why sunflower seeds are rich in antioxidants and have potent anti-inflammatory, and antimicrobial effects.

Sunflower seeds also contain tryptophan-rich proteins, which may help guard against depression and improve your mood (19).

Trivia

The American Indian tribes used to mix grounded sunflower seeds into flour for cakes or bread. They also cracked the seeds to eat as a snack.

You can have this power-packed and nutritious snack in a hundred different ways! Here are a few quick ways you can check out.

How To Eat Sunflower Seeds

Sunflower seeds are truly versatile. You can eat them raw, dry roasted, or fried in butter. It is easy to hull them too; however, it can be time consuming.

Here are a few creative ways to include sunflower seeds into your diet:

• You can sprinkle sunflower seeds on salads for a crunchy topping.
• Add them to your morning yogurt or cereal for extra texture.
• Blend them into smoothies for a nutty flavor boost.
• Use them in homemade granola or trail mix for a healthy snack.
• Bake them into bread, muffins, or cookies for added nutrition.
• Roast and season them for a tasty, on-the-go snack.
• Add sunflower seeds to stir-fries or rice dishes for some crunch.

Annie, a blogger, delves into the slow process of shelling sunflower seeds. She remarks, “This has to be the epitome of slow living – in fact too slow for me unless I can come up with a better process (i).” Harvesting seeds from her summer sunflowers poses challenges, such as concerns about pests to a dislike for the texture post-extraction. Despite experimenting with soaking and roasting, Annie seeks a more efficient method for extracting the kernels.

Hulled raw sunflower seeds can be used in muffins, cookies, bread, and homemade granola and sprinkled on salads and cereal.

I tried making a loaf of gluten-free bread with sunflower seeds. And guess what?

It turned out to be DELICIOUS!

Here’s the recipe.

Mixed-Seed Gluten-Free Bread Loaf

What You Need

• Gluten-free flour (a blend of rice, potato, and tapioca flours, and xanthan gum): ~ 450 g (1 lb)
• Salt: 1 teaspoon
• Caster sugar: 2 tablespoons
• Yeast (fast-action): 2 teaspoons
• Full-fat milk: 310 ml (10 fl oz)
• Cider vinegar: 1 teaspoon
• Vegetable oil: 6 tablespoons (plus extra for greasing the tray)
• Eggs: 3
• Mixed seeds (such as sunflower, pumpkin, and sesame seeds): 4-5 tablespoons

Let’s Make It!

1. Grease and line a loaf tin (about 900 g/2 lb capacity). Set it aside.
2. Pour the flour into a food mixer or processor with the balloon whisk attachment.
3. Add the salt, sugar, and yeast one after the other.
4. In a jug, whisk the milk, vinegar, oil, and two eggs together.
5. Pour the egg mix into the mixing bowl.
6. Add 4 tablespoons of mixed seeds.
7. Switch on the mixer and whisk the ingredients for about 3-4 minutes.
8. Transfer the batter to the greased tin.
9. Cover the tin with cling film (preferably oiled) and leave it to ferment for about an hour or until doubled in size.
10. Meanwhile, preheat the oven to 180°C or 350°F or Gas 4.
11. Bake for about 35-45 minutes. Cover the tin with foil after the first 10 minutes.
12. About 10 minutes before the end of the cooking time, beat another egg in a bowl. Brush the loaf with this egg wash and sprinkle the seeds on top of the loaf. (You can skip the egg wash step and only sprinkle seeds if you don’t like the raw eggy flavor.)
13. Remove the tray from the oven and leave it to cool on a wire rack.
14. Slice the loaf into thin pieces
15. Enjoy it with fresh cranberry jam dip or aged cheese on the side.

via GIPHY

The next question that might occur to you is, “Will something go wrong because I ate too many sunflower seeds?”

Read the next section to find out the side effects of binging on sunflower seeds.

What Are The Side Effects/Risks Of Sunflower Seeds?

• May Cause Severe Constipation And Diarrhea

There have been cases of severe constipation and diarrhea in children who reportedly consumed unshelled sunflower seeds. Eating unshelled sunflower seeds can cause impaction (a condition in which the stool gets stuck and hardened in the rectum), causing a bezoarⁱ  Indigestible material found in mammals' digestive tracts, often composed of hair, plant matter, and other undigested substances. (20).

Hence, it is risky for both adults and children to eat unshelled sunflower seeds (20).

• May Cause Allergic Reactions

There are also chances of developing an allergic reaction to sunflower seeds. The sunflower pollen and proteins are known to be potent allergens.

One might develop a skin condition, rashes, swollen tongue and larynx, allergic rhinitis, asthma, bronchitis, conjunctivitis, and/or edema after eating sunflower seeds (21).

If you notice any of these symptoms after eating sunflower seeds, consult a doctor at the earliest.

• May Worsen Acne

One of the classic side effects of sunflower seeds or oil is worsened acne.

If you already have acne vulgaris, sunflower seeds can aggravate it because these seeds have high-fat content and trigger comedogenic sebum. Such high-lipid sebum can clog the skin pores and worsen acne (22).

On the contrary, the topical application of products with sunflower seed oil works well. Common benefits of sunflower oil are treating skin inflammation and promoting healthy skin aging (22).

Further research is needed to determine whether sunflower seeds are helpful or not.

So, what’s the right thing to do? Should you eat or not eat sunflower seeds? Decide after you read the next section!

What’s The ‘Right Way’ To Eat Sunflower Seeds?

Here’s what you need to keep in mind when eating sunflower seeds:

• According to a health claim for nuts established by the US Food and Drug Administration (FDA) in 2003, eating 1.5 ounces (42 grams) per day of most nuts may be able to reduce the risk of heart disease. That means, three tablespoons of sunflower seeds each should do the magic!
• You should balance the consumption of sunflower seeds with other seeds and nuts like cashews, peanuts, walnuts, flax seeds, pumpkin seeds, sesame seeds, and almonds.
• Raw sunflower seeds have about 4.4 g of saturated fats (per 100g). Therefore, eating a lot of them might be harmful to your health.

In any case, you should consult a doctor or a nutritionist to determine the right portion size and alternatives for you.

If you are motivated to try these seeds, you can buy a bag of these and snack on them.You can also buy unshelled ones and use them as and when needed.

Quick Tip

The seeds should be plump with dark or striped coloring during the harvest. Light-colored seeds are immature and shouldn’t be harvested.

How To Store Sunflower Seeds

The best way to store sunflower seeds is in an airtight container or bag in the pantry or any cool, dark place with a constant temperature.
Putting them in the fridge prolongs their shelf life or longevity, but make sure to store them in a glass or ceramic container as these seeds easily absorb harmful chemicals from plastic.

And how do you know if they’ve gone bad?

Just smell them!

Usually, sunflower seeds have a good, long shelf life. But when they start smelling rancid, it’s time to throw them out.

The fatty acids in them get oxidized by the oxygen in the air. Eating them at this point can be harmful to your health. So, check the stored containers every once a while.

Infographic: More About Sunflower Seeds

The benefits of sunflower seeds are many, making them a delightful addition to your diet. These crunchy, mild, and nutritious seeds are loved by many. You may enjoy them as a snack, in salads, or as toppings.

From the infographic below, you can learn more about sunflower seeds, their varieties, their global appeal, and their popular alternatives.

Illustration: StyleCraze Design Team

Frequently Asked Questions

What are the benefits of sunflower seeds for bone health?

Dr. Brukner says, “Your bones also need attention, and sunflower seeds can aid in this. They contain many vital minerals like magnesium, phosphorus, and calcium, which are very crucial for healthy bones. Putting sunflower seeds in your food can be good for bone health and may help stop problems like osteoporosis when you get old.”

How do sunflower seeds support a healthy immune system?

Sunflower seeds contain a large amount of selenium, which is a mineral that assists your body in fighting against infections. According to Dr. Brukner, “Eating sunflower seeds can help the immune system in your body, making you stronger and less likely to become sick throughout the year.”

What are the benefits of sunflower seeds for eye health?

Sunflower seeds have some special antioxidants called lutein and zeaxanthin. Dr. Brukner adds, “These help protect your eyes from getting damaged by sunlight. This can reduce the risk of problems like losing eyesight as you get older. So, enjoying sunflower seeds is a tasty way to take care of your eyes!”

How can sunflower seeds improve hair health?

The zinc and vitamin E in sunflower seeds promote hair growth and a healthy scalp. Dr. Brukner says, “They have a lot of vitamin E, which is really good for making your hair grow and keeping the scalp healthy. The good fats in these seeds help nourish your hair roots, making your hair shinier and healthier.”

How many sunflower seeds can I eat in a day?

Intake of 1 ounce (30 grams) of sunflower seeds per day is considered healthy (23).

Are sunflower seeds a superfood?

Sunflower seeds are rich in health-promoting nutrients and are generally considered a superfood.

What happens if you eat sunflower seeds every day?

Sunflower seeds offer many health benefits if consumed in moderation. These seeds are high in nutrition and may help treat many ailments.

Illustration: Benefits Of Sunflower Seeds Nutrition Profile & How To Eat

Image: Stable Diffusion/StyleCraze Design Team

Sunflower seeds are a great source of nutrition. Learn about the seven health benefits they offer in this informative video.

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Reviewer Expert Author Editor Fact Checker

Sarah SpannAdv Dip (Nut Med), mATMS

   

Sarah Spann has 4 years of experience as a clinical nutritionist. She specializes in gut health and is based in Brisbane, Australia. She is dedicated to changing the paradigm of gut health and works with clients all over the world to help them get back the freedom, energy and confidence that their gut issues have taken away.

Read full bio of Sarah Spann

• 
  Dr Peter BruknerBMed Dr. Peter Brukner is a specialist sports and exercise physician with over 30 years of experience. He earned his Bachelor's degree in Medicine from The University of Melbourne. He is the founding partner of Olympic Park Sports Medicine Centre in Melbourne and Professor of Sports Medicine at La Trobe University. He is also a founding Executive Member of the Australasian College of Sports Physicians, where he served two terms as President. He played a key role in establishing sports medicine as a medical specialty in Australia.Dr. Brukner is also the co-author of the widely used textbook Clinical Sports Medicine and has been the team physician for several professional football clubs and national athletics, swimming, soccer, and men’s hockey teams, including teams for the Olympic and Commonwealth Games. Peter was the Socceroos Team Doctor at the 2010 World Cup in South Africa and, more recently, Head of Sports Medicine and Sports Science at Liverpool Football Club.
  
  Dr. Peter Brukner is a specialist sports and exercise physician with over 30 years of experience. He earned his Bachelor's degree in Medicine from The University of Melbourne. He is the founding partner of Olympic Park Sports Medicine Centre in Melbourne and Professor of Sports Medicine at La Trobe University. He is also a founding Executive Member of the Australasian College of Sports Physicians, where he served two terms as President. He played a key role in establishing sports medicine as a medical specialty in Australia.Dr. Brukner is also the co-author of the widely used textbook Clinical Sports Medicine and has been the team physician for several professional football clubs and national athletics, swimming, soccer, and men’s hockey teams, including teams for the Olympic and Commonwealth Games. Peter was the Socceroos Team Doctor at the 2010 World Cup in South Africa and, more recently, Head of Sports Medicine and Sports Science at Liverpool Football Club.

Swathi HandooHealth & Wellness Writer

 

Swathi holds a master’s degree in biotechnology from Osmania University and has worked in places where actual science and research happen. She has four years of experience and a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Swathi Handoo

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

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