What are Benefits Eating Sunflower Seeds?

What are Benefits Eating Sunflower Seeds?

That’s an easy one to answer. This inexpensive seed is packed with nutrients. And that is so good for you.   The benefits eating Sunflower seeds are many and varied.  These seeds are an outstanding source of vitamin E and will easily provide your dietary vitamin E requirement.   Vitamin E functions as an antioxidant. Vitamin E helps to reduce inflammation and promotes a healthy immune system.


Sunflower seeds also provide a nice amount of folate, iron, manganese, selenium, vitamin B6, zinc, protein, and fiber and essential linoleic acid. The healthy fats in these seeds can also keep your appetite more regular and like all seeds they contain a concentration of nutrients.


Heart Healthy

Sunflower seeds can keep hearts healthy and cholesterol levels low. That’s because these seeds have a high fat content that’s good for the body.


How do I add Sunflower Seeds to my diet?

You can sprinkle a tablespoon of these over yogurt or even in a bowl of hot oatmeal. They also add a delicious flavor when sprinkled on top of a green salad at lunch. It gives it an extra crunch and adds a good splash of healthy fat. It just makes salad a bit more interesting.  If you opt for premade packs of these check the salt content. I like them freshly toasted with no salt. This seed is fun to eat. I sometimes eat them by the handful. But I’ve learned writing this post that as with everything, we should be moderate since they are high in calories.


Where do you get these healthy seeds?

You can buy them from the bulk seed section at the Grocery store. If you buy the raw shelled ones, it’s easy to see and smell if they are fresh or not.

sunflower seeds shelled
Sunflower Seeds shelled

If you buy them in bulk in the shells, make sure they have clean unbroken shells. Make sure they are crisp and don’t smell old.   If you buy them already shelled, make sure to buy from a store that carries fresh often refilled seed bins.


How do I prepare these?

Place shelled sunflower seeds into a baking pan or on a baking sheet. Preheat the oven to 425 on the broil setting. Put the pan half filled with these little seeds and wait 7 to 10 minutes or when you smell a wonderful toasty smell mmm wonderful to smell. Then take the pan out stir to mix, then put back in the oven,   wait just a few more minutes, remove from oven, make sure most are toasted just a bit.  (If you prefer you can also toast on the stovetop by heating on low in a saucepan and stirring occasionally for about 5 to 7 minutes.)  Careful these are so addictive and with no salt. Of course, you can lightly add salt if you like.  But Sunflower seeds taste great just toasted with nothing on them. You can snack on these if you’re craving something salty or chip like. This does away with that craving. Sunflower seeds will also keep you full.


More Sunflower Seed Tips

Try adding to muffins, breads or in cookie recipes. Do you sauté veggies on the stove top? If so then sprinkle some toasted seeds on these.

Why not try these raw or toasted? And please do let me know what you think by leaving a note below.

10 Replies to “What are Benefits Eating Sunflower Seeds?”

  1. I love sunflower seeds! I like to eat them raw and also in the shell. I suppose raw is best, but sometimes l like to fiddle with cracking open the shells… oh yes, and the salt! I love the salted ones! 🙂 I also like to add it to my granola recipe! Nice to know they are anti-inflammatory!

    1. Yes,  Jackie I like fiddling with the shell to.   These seeds are just good any way you go with them.  They are just a fun nutritious seed.  

  2. hi,
    great article i like is for giving me more informations about sunflower i never knew that sunflower can combat with inflammation and promotes a healthy immune system. i think i need to be eating them more often for it bock with some good element that is so essential to the body.

    1. Thanks for your comments.  I was also surprised at all its benefits.  Since I like sunflower seeds it encourages me to keep them in my diet.  

  3. Hi,
    Wow i never gave sunflower seeds a thought and it wasnt until i read this i didnt realise how healthy sunflower seeds are and how they benefit you.
    Are they something i can have everyday as i have too much iron in my body (Haemacromotosis) and i wouldnt want to overload .
    Thanks for this info i love reading about the benefits and different seeds you can eat.

    1. Hi Sharoncl,  Sunflower seeds are ok to eat everyday normally.  But since you have a medical concern regarding iron, I would recommend discussing that with your primary care physician.  That person would be better equipped to advise you.  I have to admit I didn’t know how beneficial they were either until I started writing the post.  Ask your physician because if you can eat them they are so tasty too.  I will be writing more about other seeds in the future.   Please visit again. 

      Thank you for stopping by my page. 

  4. Thank you for all this wonderful post. I had no idea that eating sunflower seeds can be so healthy… today with this huge supplements industry, it’s not easy to find a good natural relief that works.

    Thanks again for sharing. Great reading

  5. This is a very informative article. I honestly had no clue that sun flowers are that healthy for you. I really like how you went in depth and explained all the healthy benefits. I also appreciate how you explained how to prepare sunflower seeds for eating.

    Thanks again for a great post.

    1. Hi Theresa and thanks for your kind comments.  Yes I really like sunflower seeds and was also surprised to find this habit is such a good habit.  I munch on these seeds a lot, especially when I want something salty.  Sunflower seeds even the ones without salt seems to satisfy that very well and I forget about the salt.  So the benefits are a wonderful plus for a delicious crunchy seed.   Please visit my site again.  -Janine

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