Are Sunflower Seeds Good for You?

Sunflower seeds are popular in trail mix, multi-grain bread and nutrition bars, as well
as for snacking straight from the bag.

They’re rich in healthy fats, beneficial plant compounds and several vitamins and
minerals.

These nutrients may play a role in reducing your risk of common health problems,
including heart disease and type 2 diabetes.

Here's everything you need to know about sunflower seeds, including their nutrition,
benefits and how to eat them.
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What Are Sunflower Seeds?

Sunflower seeds are technically the fruits of the sunflower plant (Helianthus
annuus) (1).

The seeds are harvested from the plant’s large flower heads, which can
measure more than 12 inches (30.5 cm) in diameter. A single sunflower head
may contain up to 2,000 seeds (2).

There are two main types of sunflower crops. One type is grown for the seeds
you eat, while the other — which is the majority farmed — is grown for the oil
(1).
The sunflower seeds you eat are encased in inedible black-and-white striped
shells, also called hulls. Those used for extracting sunflower oil have solid
black shells.

Sunflower seeds have a mild, nutty flavor and a firm but tender texture.
They’re often roasted to enhance the flavor, though you can also buy them
raw.

1. Help Improve Cholesterol Levels

Sunflower seeds, like many beneficial nuts and seeds, are a rich source of fats, in this
case monounsaturated and polyunsaturated ones. These are known for reducing LDL
levels (known as the bad cholesterol), a known risk factor for cardiovascular disease.
Sunflower seeds are also rich in fiber, which by themselves help to promote bile
excretion in feces and a corresponding reduction in overall cholesterol, as cholesterol
is required for synthesis of new bile acids.

2. Helps Support Bone Health

Bone is living tissue, which requires nutrition like many other parts of the body to
retain its ideal function, contrary to the belief that it is dead tissue. Though most
people associate calcium with being the mineral responsible for bone health, it is
merely one of a team of nutrients that is necessary for optimal bone health, with the
supporting minerals having a very important part to play. In particular, are the
minerals magnesium, phosphorus and copper, which ensure proper bone
mineralization. Bone mineralization is a mechanism set in order to guarantee that
bone is of a certain “density”, to support its weight bearing responsibilities. Without
proper mineralization, bone is structurally weak, and prone to easy fractures.

3. Help Control Blood Sugar

Diets that contain a high amount of nuts and seeds as part of their daily meal plans
have shown a positive association to a lower rate of diabetes development,
complications resulting from worsening of diabetes, and overall blood sugar
management. In this case, sunflower seeds are loaded with fiber which slow down the
absorption of blood sugar into the blood, while magnesium helps to improve insulin
sensitivity. This combination results in improved blood glucose control for the
majority of people that consume it.
4. Promote Healthy Detoxification
Selenium is an important mineral when it comes to assisting in the removal of waste
material from the body, playing a role in many biological processes. It plays a role in
the maintenance of the body’s strongest natural anti-oxidant glutathione, which the
liver used to safeguard itself from the effects of metabolism of waste. Selenium has
also been shown to help stimulate repair of damaged cells owing to the action of
toxins on them.
5. Support The Health Of Your Skin
Sunflower seeds are an excellent source of Vitamin E, which plays an integral role in
skin health and maintenance. Vitamin E reduces oxidative damage to skin cells caused
by UV rays, helps to reflect some of them, and helps keep your skin looking youthful.
Vitamin E is widely used in the cosmetic industry to support skin health, with oral
consumption the superior way to get yours.