Sunflower Seeds Provide Flavorful and Nutrient-Rich Kernels

We know sunflower seeds as a snack, but are they more than that? Yes, sunflower seeds are more than empty calories. They are a good source of Vitamin B complex, such as thiamin, niacin, and folic acid. They can also provide you with Vitamin E, one of the potent antioxidants. Vitamin E can keep your skin healthy. Besides, it’s also helpful for fighting free radicals. Another essential component in sunflower seeds is selenium. This is also considered as an antioxidant and plays a role in DNA repair.

Health benefits

Protein is one of the most plentiful compounds in sunflower seeds. Eating them can help you fulfill 40% of the daily recommended intake of this nutrient. As we know, protein is the building block for cells. It also can provide energy in addition to carbs and fat. We normally get protein from meat and other animal food. But if you don’t eat animal products, this can be an option. Sunflower seeds may also help with weight loss.

Despite the high calorie content, they are high in fiber. As long as you don’t eat too much, these seeds are actually beneficial for weight loss because the Vitamin B have the ability to break down micronutrients. Vitamin E is also present in a considerable amount. Hence, it’s good for the hair and skin. If you want to have strong hair strands, consumption of sunflower seeds will help you achieve that.


There’s no denying that sunflower seeds are healthy, but that doesn’t mean they can be consumed excessively. Why? That’s because these seeds are high in saturated fats. Overconsumption of these fats may raise blood cholesterol. This will increase the risk of cardiovascular disease. Meanwhile, when it comes to weight loss, they can be a double-edged sword.

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Eating in the right amount will aid in weight loss. Do the opposite, they may cause a weight gain because sunflower seeds are high in calories. There are two types of sunflower seeds, salted and unsalted. Sunflower seeds are originally plain. If the ones you eat taste good, they may have additives in them.

Too much additives like sodium can’t be good for health. Sodium particularly can raise blood pressure to alarming levels if you eat it in large amounts daily. Another nutrient that may be damaging in sunflower seeds is phosphorus. It could lead to toxicity when consumed excessively. For this reason, don’t treat them like a snack. Eat them as a part of a balanced diet.


Can those on a keto-diet eat them eat sunflower seeds safely? Yes, they make a keto-friendly snack because the carbs are low. There are just 7 grams of carbs in a quarter cup. Meanwhile, the calories from the same amount are on the higher side, which are 207 calories. In terms of glycemic indexes, they are considered low. Since they take longer to digest, they are safer for people with blood sugar problems.

Having a high fat content is another reason why it’s keto-friendly. In a quarter cup, there are about 19gr of fat. The best part is the fat is the healthy type. After all, it’s what the keto diet is all about. Just because this diet is high in fat doesn’t mean you should eat all kinds of fats, including trans fats. Healthy fats are the way to go.

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