5 amazing health benefits of sunflower seeds

Introducing Sunflower Seeds!

Sunflower seeds are a superb food to have in your diet. They are more than just a yummy treat for your hamster! This article introduces you to the process of harvesting sunflowers seeds, as well as the 5 health benefits of including sunflower seeds in your diet.

Nutrition facts for one ounce of unsalted sunflower seeds

  • Calories: 165
  • Total Fat: 14 grams
  • Saturated Fat: 1.5 grams
  • Monounsaturated Fat: 3 grams
  • Polyunsaturated Fat: 9 grams
  • Cholesterol: 0 milligrams
  • Sodium: 1 milligram
  • Carbs: 7 grams
  • Fiber: 3 grams
  • Sugars: 0 grams
  • Protein: 5.5 grams
  • Vitamin A: 2.5 IU (0% Daily Value)
  • Vitamin C: 0.5 mg (4% DV)
  • Calcium: 20 milligrams (2% DV)
  • Iron: 1 milligram (6% DV)
sunflower seed production

Harvesting Sunflower Seeds

Sunflowers are such wonderful, brightly-coloured flowers. It is no surprise that the sunflower derived its name because of the shape of the flower and the fact that the flower head follows the movement of the sun. They are an important agricultural crop that is grown for their edible oil and the seeds can be used for both human and livestock consumption. Ukraine is one of the top producers of sunflower seeds, producing about 11 million tonnes per year, about 24.8% of worldwide production. On an industrial scale, sunflower seeds are harvested after the flower itself wilts and turns from brilliant yellow to brown. Sunflowers are harvested using a specialty harvester to pick up the flower heads. From there, the seeds undergo processing to become birdfeed, for human consumption, or to make sunflower oil. The hulls or shells on sunflower seeds can also be removed on an industrial scale using a machine called a dehuller. Enjoy your sunflower seeds conveniently!

health benefits of sunflower seeds

Health Benefits Of Sunflower Seeds


#1 Anti-inflammatory benefits

Chronic inflammation can be a common side effect of many chronic diseases. This causes discomfort for the sufferer. Fortunately, sunflower seeds can help tackle this pesky side effect. In a study in more than 6,000 adults, those who reported eating sunflower seeds and other seeds at least five times a week had 32% lower levels of C-reactive protein compared to people who ate no seeds. Flavonoids and other plant compounds in sunflower seeds also help to reduce inflammation


#2 Support the immune system

Sunflower seeds contain so many essential vitamins and minerals. Two of these important minerals are zinc and selenium. These two minerals are key in maintaining one’s immune system, protecting against harmful diseases and viruses. Furthermore, zinc is a powerful antioxidant that helps to reduce the impact of free radicals which can cause cancer or heart disease. Find out more about antioxidants here!


#3 Create, build, repair, and maintain tissues in the body

Sunflower seeds are also high in protein. Protein is crucial in ensuring that your body is able to continue to create, build, repair and maintain cells, leading to a healthier body. Furthermore, foods that are rich in protein can give you the energy you need to power through the day.  


#4 Improved heart health

Unlike saturated fat found in fried foods, moderate unsaturated fat consumption has actually been proven to improve one’s heart health. A study done by Harvard University found that increased seed consumption can be associated with a lower risk for cardiovascular disease, as well as high cholesterol and blood pressure.


#5 Take care of your developing baby

Yes, sunflower seeds are perfectly safe and beneficial for expecting mothers. Sunflower seeds contain folate, providing the body with Vitamin E. This mineral is essential for prenatal health, especially since it helps the foetus to develop red blood cells and muscles. Folate also prevents diseases such as spina bifida in your growing child. Find out more about foods suitable for pregnant women here!


Adding Sunflower Seeds To Your Diet

Sunflower seeds are a wonderful snack on their own, but can easily be added to your diet in other ways. Sprinkle sunflower seeds on top of toast or a smoothie bowl. Sunflower seeds are a great mix-in for a bowl of yoghurt, muesli, or cereal too!



We hope you’ll love sunflower seeds as much as we do! They are such a convenient and beneficial snack to grab before heading out of the house. Try our sunflower seeds here!