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Are Sunflower Seeds Good For You?

by Toni Olukiran

1min read

Whether you snack on them in the afternoons or sprinkle them on salads, many people love sunflower seeds. But how good for you are they really? We took a look at what its health benefits are and whether sunflower seeds are healthy.

What are sunflower seeds?

Sunflower seeds are the hard-shelled fruits found in sunflowers. They aren’t technically seeds though they are commonly called so, instead they are actually cysela or fruit, and when the husk is removed from the sunflower seeds are actually kernels. Sunflower seeds are, depending on the variety, either eaten as a snack or pressed to make sunflower oil.

Do sunflower seeds have nutritional value?

Sunflowers do indeed provide some nutritional benefits, including:

  • Great source of vitamin E, which as an antioxidant protects the cells from free radicals 
  • Good source of fibre
  • Good levels of vitamin B-3 iron and folate
  • Great source of copper, manganese and selenium — over your recommended daily intake from one portion

Are sunflower seeds healthy?

Sunflower seeds make a great low calorie snack so can absolutely be healthy as part of a balanced diet. It is important to remember though that they are naturally high in polyunsaturated fats. 

Polyunsaturated fat can improve cholesterol levels and reduce risk of heart attack, but only in moderation. As such, sunflower seeds in sensible portions can be a heart healthy snack. It is also important to remember that sunflower seeds can come in different flavourings, so while it can be a lower-calorie snack, watch out for salt-levels if buying flavoured varieties.

Let us know if you have any more questions in the comments below!

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Toni Olukiran
by Toni Olukiran

Toni is one of our lovely Content Marketing Assistants, and when she’s not writing posts about everything from Jamaican cooking to vegan champagne, she’s making a Spotify playlist (she was at 200, at her last count) or playing tennis in the park.

Read more from Toni


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