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The health benefits of sunflower seeds can be recognized to the high levels of polyunsaturated and monounsaturated fats, vitamin E, selenium, protein, copper, folates, iron and B vitamins that it contains.

Dietary Fiber

Fiber that sunflower seeds contain, promotes easy digestion and prevents constipation, lowers blood cholesterol levels and manages blood sugar levels. These fibers also help control weight and prevent obesity.


Folate, also known as folic acid, is a type of B vitamin, that is very essential for pregnant women as it aids the production of new cells in the body by forming their DNA and RNA which is very important for the growth and development of the fetus. It works together with vitamin B-12 to form hemoglobin in red blood cells. Intake of folate also lowers the risks of developing heart ailments.


Magnesium contained in sunflower seeds prevents the entry of calcium into the nerve cells, muscles and blood vessels which enables the prevention of muscle spasms and sudden nerve contractions. Magnesium also lowers blood pressure reduces and prevents asthma attacks and migraine headaches.

Polyunsaturated and Monounsaturated fats

The most important health benefit of sunflower seeds is imparted by the polyunsaturated and monounsaturated fats that it contains. These components protect the heart against various heart diseases like blockage of arteries, by lowering cholesterol and eliminating bad cholesterol or low density lipoprotein. More than 90% of the fat, which sunflower seeds contain, is unsaturated fat which help maintain high density lipoprotein.


Sunflower seeds nutrition information points out, that the proteins that sunflower seeds contain, enable the supply of amino acids to the body. These amino acids are essential for the maintenance, growth and repair of tissues.


Sunflower seeds contain phytochemicals like choline, phenolic acids, lignan and betaine. Phytochemicals are plant chemicals that are known to prevent heart diseases and the growth of cancerous cells, which cause breast colon and prostate cancer.


Selenium is an important trace mineral which works in conjunction with vitamin E to impart antioxidant properties that prevent the formation of cancerous cells and heart problems. Selenium promotes DNA repair, induces apoptosis and synthesis of damaged cells. This is an important sunflower seeds health benefit.


As per sunflower seeds nutrition facts, they contain tryptophan, an amino acid that helps in the production of serotonin, which is an important neurotransmitter. Serotonin relieves tension, calms the brain and promotes relaxation.

Vitamin E

Sunflower seeds are an excellent source of vitamin E. Vitamin E rids the body of free radicals that cause heart ailments like atherosclerosis and can also cause cellular damage. The vitamin E, contained in sunflower seeds have antioxidant properties and help in the rapid clotting of blood and healing of wounds, regulates the functioning of the circulatory system and reduces the risk of developing heart ailments and diabetes. Vitamin E also imparts anti-inflammatory properties to sunflower seeds, that is essential in the cure and reduction of arthritis symptoms.

The health benefits of sunflower seeds can be enjoyed by making them a part of one’s daily diet. They can be consumed raw or toasted as a healthy, convenient snack or can be added to salads, breads and pancakes.

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