Benefits Of Adding Sunflower Seeds To Your Daily Diet

Have you been searching for something healthy to munch on? We’ve got you covered with our sunflower seeds which are highly nutritious, healthy, and beneficial for your overall well-being. Add sunflower seeds to your diet today.


What Are Sunflower Seeds?

Sunflower seeds are considered fruits because of their flowering structure. They are basically the seeds of sunflower (Helianthus annuus) which is an annual plant. There are mainly three types of sunflower seeds that are used and they are high oleic, linoleic, and sunflower oil seeds. Each of this variety of sunflower seeds has its own advantages and varying levels of saturated, monounsaturated, and polyunsaturated fats.


Nutritional Value of Sunflower Seeds

As we stated earlier, there are varying levels of fats, as well as the nutritional value of the different types of sunflower seeds. Here is a general one for pure sunflower seeds which is highly nutritious for you to include in your diet.

Sunflower seeds contain Calories 163, Total fat of 14 grams which includes Saturated fat 1.5 grams, Polyunsaturated fat 9.2 grams, Monounsaturated fat 2.7 grams, Protein 5.5 grams, Carbs 6.5 grams, Fibre 3 grams, Vitamin E 37% of the RDI, Niacin 10% of the RDI, Vitamin B6 11% of the RDI, Folate 17% of the RDI, Pantothenic acid 20% of the RDI, Iron 6% of the RDI, Magnesium 9% of the RDI, Zinc 10% of the RDI, Copper 26% of the RDI, Manganese 30% of the RDI, and Selenium 32% of the RDI.

Below are the benefits of sunflower seeds for males and females.

#ISOTip: Sunflower seeds are richer than some other seeds in calcium, iron, manganese, magnesium, and selenium. It even provides over two times more copper than most seeds and seven times more phosphorus. (1)


Benefits of Eating Sunflower Seeds

Organic sunflower seeds

Without further ado, let’s dive right into the incredible benefits of eating sunflower seeds and why they are good for you.


  • Improve heart health:

There are various heart-related benefits of sunflower. It contains a compound that blocks an enzyme that constricts the blood vessel which helps to lower the blood pressure as well as allow the blood vessels to relax.


  • Lower blood pressure:

As mentioned earlier, sunflower seeds help to lower blood pressure. They are rich in unsaturated fatty acids, especially linoleic acid which the body uses to make a compound that is hormone-like to relax the blood vessels and also promote lower blood pressure. You can also include flax seeds in your diet to manage blood pressure.


  • Promotes weight loss:

Another one of the amazing benefits of eating sunflower seeds is that they can aid in weight loss and management. They are rich in fibre and proteins which can help you feel full for a long period of time, and reduce the amount of food you consume, and your calorie intake.


  • Improve gut health:

Sunflower seeds have different health benefits as we’ve mentioned. It is an amazing source of essential minerals, healthy fats, and fiber. They also contain vitamin E which supports gut health because it acts as an antioxidant.


  • Boost immunity:

It doesn’t come as a surprise that sunflower seeds support your immune system and boost your body’s ability to fight off viruses. It contains zinc and selenium which play a vital role in supporting the immune system and help the body in maintaining and developing immune cells.


  • Strengthen bones and teeth:

Sunflower seeds contain high levels of calcium and magnesium which are both essential nutrients for healthy teeth and bones. By including it in your diet, you’ll get all of these amazing health benefits of sunflower seeds.

#ISOTip: You can grind up your sunflower seeds and turn them into a delicious alternative to nut butter in case you have allergies to nuts.


Uses of Sunflower Seeds

Here are some of the various ways that you can use sunflower seeds and include them in your daily diet.

  • You can snack on it throughout the day if you feel like munching something.
  • Bake it and make granola bars, muffins, and breads.
  • Cook it in casserole, sauteed vegetables, etc.
  • Sprinkle it into your salad.
  • Have it with yoghurts parfait, etc.
  • Mix it with your smoothies.
  • Add it to your trail mix.


If you’re looking for organic sunflower seeds, then you can find them at I Say Organic. They are sourced from Akola, Maharashtra, where they are naturally extracted & dried to preserve all their nutrients and pureness. You don’t have to worry about the shells because they have been dehusked. Reap all the benefits of organic sunflower seeds today. I Say Organic is the place to buy organic products and fresh fruits and vegetables online. 


FAQs For Sunflower Seeds

Q. What are the different types of sunflower seeds?

A: There are commonly three different types of sunflower seeds that are used which are high oleic, linoleic; the most common type, and sunflower oil seeds.

Q. Can I eat sunflower seed shells?

A: The shells of sunflower seeds also known as the kernel are indigestible, hence, you should avoid consuming them as they may damage the digestive tract.

Q. Are sunflower seeds good for weight loss?

A:  Sunflower seeds have various benefits as they are packed with good and polyunsaturated fats and are great to add to your diet if you’re trying to manage or lose weight. Packed with fiber, protein, and essential minerals, Sunflower seeds can have sustainable weight loss.

Q. Are sunflower seeds good for my skin?

A: There are numerous uses of sunflower seeds like keeping our skin glowing. It has antifungal and antibacterial properties that help to prevent different infections which keeps the skin clear. Oleic and linoleic acids, present in sunflower seeds help in the formation of collagen and elastin, speeding up wound healing.

Q. Are sunflower seeds gluten-free?

A: Nuts in their natural and organic form are gluten-free. This includes almonds, cashews, peanuts, and all other natural nuts including sunflower seeds. Hence, at I Say Organic, we only provide organic products for your health and enjoyment.

Q. How do I store sunflower seeds?

A: First, make sure your sunflower seeds are completely dry before refrigerating them to prevent moisture buildup. The best way to store sunflower seeds and enjoy the health benefits is to, first of all, store them in an airtight or resealable bag. This will prevent moisture as well as protect it from absorbing odours from other foods.

Q. How long do sunflower seeds last?

A: Sunflower seeds usually have a shelf life of about a year, and a few months past the printed date if the bag is unopened. As long as they’ve been open, sunflower seeds have the best taste and quality in the first six months when kept at room temperature and a year when refrigerated.

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