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12 Sunflower Seeds Benefits


There are numerous varieties of seeds available. Some may go unnoticed, but others make great additions to your diet and are incredibly healthy. One of these seeds is sunflower seeds.

The benefits of these little seeds are innumerable and have significant nutritional worth. Sunflower seeds are essentially the fruits of the plant sunflower and have a nutty flavor.

These seeds are incredibly healthy foods packed with nutrients like various minerals and vitamins, beneficial plant chemicals, and good fats.

These seeds may be roasted, eaten raw, or combined with various ingredients in several cuisines. Numerous people have claimed the unimaginable advantages of sunflower seeds.

In this article, we will be looking at some of the many benefits associated with sunflower seeds.

Sunflower Seeds Benefits

Here are a few benefits of sunflower seeds,

  1. May Lower The Risk Of Cancer

    Sunflower seeds are abundant in selenium, a trace mineral known to inhibit the growth and spread of cancer. A potent antioxidant is considered selenium.

    As a result, it lessens oxidative stress and counteracts the harm that free radicals cause to the body.

    Therefore, people should consume[1] sunflower seeds to minimize the risk of acquiring cancer.

    A rich supply of sterol, which has inherent anti-cancerous effects, is also found in sunflower seeds. It prevents malignant tumors from growing in the body and advancing within.

    Additionally, it helps to shrink tumors in people with breast cancer, stops metastasis, and lessens the proliferation of cancer cells.

    The assertions are not supported by scientific background, and further validity is needed to determine whether sunflower seeds effectively treat cancer.

  2. Could Improve Hair Growth

    Vitamin E is abundant in sunflower seeds, which is advantageous for hair and skin.

    Consuming sunflower seeds regularly ensures that your hair takes care of itself and develops a good-looking texture[2]. Sunflower seeds provide nutrients[3] like iron as well.

    Iron improves blood circulation by oxygenating the blood. It also increases blood flow to the scalp, promoting hair growth.

  3. Maybe Beneficial For Diabetes Patients

    People with diabetes should constantly monitor their sugar levels, and sunflower seeds help to aid in this process.

    Many people have claimed the effectiveness[4] of sunflower seeds in reducing sugar levels.

    Within 6 months, daily consumption of a handful of these seeds could reduce sugar by ten percent. Chlorogenic acid, available in sunflower seeds, is primarily the reason for this.

    These delicious seeds’ chlorogenic acid also promotes glucose and cholesterol metabolism, which could aid in controlling sugar levels.

    Additionally, sunflower seeds have a low glycemic index. Therefore, consuming them won’t permanently lower your sugar levels which is crucial for managing diabetes.

  4. Could Help In Weight Loss

    It’s a myth among many individuals that sunflower seeds’ high calorie and fat content are bad for people trying to lose weight, and instead, it makes them gain weight.

    The essential factor to consider about these seeds is that they are rich in unsaturated[5] fatty acids and dietary fiber, both of which are required by your body.

    Unsaturated fatty acids lower bad cholesterol while helping good cholesterol to rise in the body.

    By improving the absorption of nutrients, the fiber in sunflower seeds aid in the body’s normal digestive process.

    Additionally, it gives the waste material extra mass so the body can pass it more readily.

    Also, the fiber prolongs the feeling of fullness in your body, reducing your likelihood of overeating.

  5. May Help In Treatment Of Anemia

    It is well-known that people who are anemic have decreased quantities of red blood cells and hemoglobin due to dietary deficiencies.

    Numerous factors, including insufficient folic acid, iron intake, or significant blood loss, may contribute to its occurrence.

    There are several approaches to treating it as it is a widespread issue.

    Sunflower seeds are a great source of folate and iron and provide adequate nourishment to support your fight against anemia.

  6. Could Maintain Bone Health

    Your bones may benefit significantly from consuming sunflower seeds. Their high magnesium and calcium[6] content helps to maintain the physical structure of bones, strengthens them, and maintains healthy joints.

    Additionally, it has been found that copper in sunflower seeds is essential for triggering the enzymes that stretch and strengthen your joints and bones by cross-linking two active components of connective tissue, collagen and elastin.

  7. Maybe Beneficial For Your Heart

    Sunflower seeds are a great snack to munch on for people with heart disease. In addition to being super delicious[7], these seeds are high in polyunsaturated fatty acids.

    Because they may lower harmful cholesterol in your body and lower your risk of stroke or heart attack, these healthy fats are good for your heart. All in all, it could aid in overall good heart health.

    Additionally, the omega fatty acids Omega-6 (linoleic acid), Omega-9 (oleic acid), and a plant ingredient (phytosterols) are abundant in sunflower seeds that help to lessen LDL cholesterol and artery plaque.

  8. May Improve Skin Detoxification

    Sunflower seeds should be a part of a person’s diet if they wish to have clear skin and detoxify their bodies.

    The effects of pollutants on the skin are lessened by sunflower seeds, and they also shield you from environmental[8] aggressors like UV rays and pollution.

    Additionally, sunflower seeds’ abundant magnesium content kills bacteria and germs that could penetrate your skin, which prevents inflammation, breakouts, acne, and other skin issues.

  9. Could Decrease Depression And Anxiety

    Reduce your levels of despair and stress via sunflower seeds. They are an all-natural, safe home treatment for headaches.

    Consume[9] these seeds regularly to reduce your anxiety and tension. Sunflower seeds are also a natural way to combat irritable symptoms and sadness.

    They are rich in carbohydrates, protein (18%), B-complex (8%), magnesium, zinc, calcium, and potassium, which helps in doing so.

  10. Additional Source Of Protein

    Sunflower seeds are rich in protein, one of the essential macronutrients. It works very well as a weight loss companion. Protein possesses a special power. It controls how satiated you feel.

    It implies that you may go for extended stretches without eating anything and even then maintains a calorie deficit. This may lead to weight loss.

    A good amount[3] of protein in your diet could also assist you in maintaining your lean body mass. When you are fasting to lose excess weight, this element might be quite helpful.

    Environmentally friendly plants that are rich in proteins are becoming prevalent.

    Sunflower seeds, which are convenient and widely available, may be a great addition as a protein source to your diet that aims to lose weight.

  11. Could Control Blood Pressure

    High blood pressure usually tops the list of the main causes of heart attacks when we collectively measure them.

    Many nations have started various extensive projects to enhance the health of their citizens to tackle this issue.

    Increased sunflower seed consumption turned out to be one of the best remedies that they tried.

    Additionally, these seeds greatly reduce the risk of developing heart disease and diabetes by combating high blood pressure.

    Polyunsaturated and monounsaturated lipids present in sunflower seeds, which are often known as oil seeds, are best for controlling blood pressure.

  12. Could Provide Vital B Vitamin

    The B complex vital vitamins are a family of 8 water-soluble vitamins that are essential for numerous bodily processes, including converting food into energy.

    They also maintain the health of your skin, nervous system, and eyes. B vitamins should be a regular component of your regular diet for your body to function at its peak as it cannot store them.

    Especially good sources[3] of vitamin B6 and folate are sunflower seeds. Both of these vitamins are essential for the creation of red blood cells and the metabolism of protein.

    Additionally, sunflower seeds are a particularly high source of vitamin B5, also commonly known as pantothenic acid.

    One ounce of sunflower seeds provides 2 milligrams of this important vitamin, which adults require daily in amounts of five milligrams.


Sunflower seeds make for a highly nutritious snack as they are loaded with good fats. They are abundant in polyphenols and low in cholesterol.

The rich nutritional profile of sunflower seeds is responsible for their various health advantages. There are numerous methods to include them in your diet.

Include them in your preferred salads, baked goods, or smoothies. Sunflower seed consumption in excess, however, might trigger allergic reactions and exacerbate acne.

Additionally, both children and adults should avoid eating unshelled sunflower seeds. Always, limit your intake and consult your doctor in case of emergency.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Michael S Donaldson. Nutrition and cancer: A review of the evidence for an anti-cancer diet. Nutr J. 2004; 3: 19. Published online 2004 Oct 20. doi: 10.1186/1475-2891-3-19
  2. Aarti S Rele and R B Mohile. Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. J Cosmet Sci. 2003 Mar-Apr;54(2):175-92. Available from: https://pubmed.ncbi.nlm.nih.gov/12715094/
  3. Ancuţa Petraru, Florin Ursachi, and Sonia Amariei. Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient. Plants (Basel). 2021 Nov; 10(11): 2487. Published online 2021 Nov 17. doi: 10.3390/plants10112487
  4. Abdul Rehman, Aamir Saeed, Rabia Kanwal, et. al. Therapeutic Effect of Sunflower Seeds and Flax Seeds on Diabetes. Cureus. 2021 Aug; 13(8): e17256. Published online 2021 Aug 17. doi: 10.7759/cureus.17256
  5. Aurélie Leverrier, David Daguet, Wim Calame, et. al. Helianthus annuus Seed Extract Affects Weight and Body Composition of Healthy Obese Adults during 12 Weeks of Consumption: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. Nutrients. 2019 May; 11(5): 1080. Published online 2019 May 15. doi: 10.3390/nu11051080
  6. Calcium, vitamin D, and your bones. Date of Publication: May 31, 2020. Available from: https://medlineplus.gov/ency/patientinstructions/000490.htm
  7. Emilio Ros and Frank B. Hu. Consumption of Plant Seeds and Cardiovascular Health: Epidemiologic and Clinical Trial Evidence. Circulation. 2013 Jul 30; 128(5): 553–565. doi: 10.1161/CIRCULATIONAHA.112.001119
  8. Bartholomew Saanu Adeleke and Olubukola Oluranti Babalola. Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits. Food Sci Nutr. 2020 Sep; 8(9): 4666–4684. Published online 2020 Jul 31. doi: 10.1002/fsn3.1783
  9. Xiaomeng Lu, Ce Qi, Jie Zheng, et. al. The Antidepressant Effect of Deoiled Sunflower Seeds on Chronic Unpredictable Mild Stress in Mice Through Regulation of Microbiota–Gut–Brain Axis. Front Nutr. 2022; 9: 908297. Published online 2022 Jul 1. doi: 10.3389/fnut.2022.908297

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