Sunflower Seeds | Sunflower Seeds Health Benefits and Nutrition

Sunflower Seeds

Sunflower Seed

A sunflower seed is the name for the sunflower's seed. The three types of sunflower seeds that are most frequently used are linoleic, high oleic, and sunflower oil seeds. Depending on the type, different amounts of monounsaturated, saturated, and polyunsaturated fats are present. The linoleic variety is mostly discussed in this article.

Sunflower seeds are typically categorised for commercial use based on the design on their husks. If the husk is entirely black, the seeds are referred to as black oil sunflower seeds. The crops can be referred to as oilseed sunflower crops. Usually, pressing is done on these seeds to extract the oil. Sunflower seeds with stripes, commonly referred to as candy sunflower seeds, are typically eaten as a snack.

Mexican Sunflower

A species of flowering plant in the Asteraceae family known as Tithonia diversifolia is often referred to as the tree marigold, Mexican tournesol, Japanese sunflower, or Nitobe chrysanthemum. It is a flowering plant and is not to be confused with the sunflower whose seeds we consumed.

Sunflower Seeds Uses

Sunflower seeds are typically consumed as a snack rather than as a meal. They can also be added to recipes as ingredients or garnishes. The seeds may be offered for sale as dehulled kernels or in-shell seeds. Additionally, the seeds can be sprouted and added to salads.

In order to process in-shell seeds, they must first be dried. For the purpose of preserving flavour, they may also be roasted or coated with flour or salt afterward.

When sunflower seeds are purchased by the bag, they can be consumed plain, salted (also known as "plain"), or with seasoning that has been added by the producer. Barbecue, pickles, hot sauce, bacon, ranch, and nacho cheese are a few examples of flavours.

Sunflower seeds are particularly well-liked when they are still in their shells in Mediterranean, Eastern European, and Asian nations. In these regions, they can be purchased freshly roasted and are frequently eaten as street food, with the hull being cracked open and spit out. In many other nations, however, they can be purchased freshly packed in a variety of roasted flavours. Baseball players frequently consume them in the US as an alternative to chewing tobacco.

Sunflower plant
Sunflower Plant

Mechanically dehulled kernels can be purchased raw or roasted, and they are occasionally flavor-added to bread and other baked items. By encasing the sunflower seed kernels in hard sugar candy, sunflower seed brittle is created. A form of halva is produced in Belarus, Russia, Ukraine, and Romania using pulverised, roasted seeds. In schools, sunflower butter is a common alternative for students with nut allergies because it is comparable to peanut butter but made with sunflower seeds rather than peanuts. Pets and wild birds can also be fed sunflower seeds.

Sunflower oil

Sunflower oil has gained popularity throughout the years. The oil can either be processed into polyunsaturated margarines or utilised as is. Typically, sunflower seeds are subjected to intense pressure to extract the oil, which is then collected. After the seeds are extracted for their oil, the protein-rich cake that is left is fed to animals.

About 68% of the original sunflower oil, or linoleic sunflower oil, is a polyunsaturated fatty acid, while stearic and palmitic acids, which are saturated fats, are absent. However, a number of hybrids have been created to change the crop's fatty acid profile for a number of reasons.

Sunflower seed Hulls

The cellulose-based hulls or shells degrade gradually and can be used as biomass fuel. Helianthus annuus, a cultivated sunflower, contains allelopathic chemicals in its hulls that are harmful to grasses and the great majority of other cultivated garden plants. Only a few garden plants, including day lilies, are immune to the allelopathic substances present in sunflower hulls.

Health Benefits of Sunflower Seeds

Studies show that eating sunflower seeds has a number of positive health effects, such as a lower risk of developing heart disease or high blood pressure. Sunflower seeds are also abundant in other nutrients that support a stronger immune system and more vitality.

Sunflower seeds provide the following health advantages:

Reducing Inflammation

People with acute or chronic inflammation can benefit from sunflower seeds' anti-inflammatory properties. Sunflower seeds include flavonoids, vitamin E, and other plant base compounds that have anti-inflammatory properties which is best for better health. Flavonoids, vitamin E, and other plant components with anti-inflammatory characteristics can be found in sunflower seeds. A study found that eating sunflower seeds and other seeds five or more times a week reduced inflammation and, as a result, lowered risk factors for a number of chronic diseases.

Improve Heart Health

Sunflower seeds include a lot of the beneficial polyunsaturated and monounsaturated fats. Sunflower seeds contain around a cup's worth of fat, or 14 grammes. Studies have linked eating seeds, particularly sunflower seeds, to a reduced risk of heart disease, high cholesterol, and high blood pressure.

Boost Immunity

Nearly a dozen necessary vitamins and minerals, including two essential minerals like zinc and selenium, can be found in sunflower seeds in good or outstanding amounts. Due to its role in immune cell development and maintenance, zinc plays a crucial role in the immune system. Zinc also works as an antioxidant to fend against free radicals.

Along with boosting immunity and battling inflammation and infection, selenium helps to guarantee that our bodies are developing the right defences against any outside invaders. This mineral is crucial for maintaining mental health as well as for preventing neurological diseases (like Alzheimer's).

Boosting Energy Levels

Protein-rich sunflower seeds naturally contribute to an increase in energy levels. But extra minerals like selenium and vitamin B can also keep you inspired. Sunflower seeds contain vitamin B1, commonly known as thiamin, which can aid in the conversion of meals into energy, keeping you energised all day. Selenium helps your body receive more oxygen by increasing blood flow.

Sunflower Seeds Nutrition

Dried whole sunflower seeds provide 584 calories per 100 grammes and contain 21% protein, 51% total fat, 20% carbs, and 5% water (table). The seeds are a great source of protein (42% DV), dietary fibre (36% DV), various B vitamins (23-129% DV), and vitamin E (234% DV) (20% or more of the Daily Value, DV). Magnesium, manganese, phosphorus, iron, and zinc are among the many dietary elements found in high concentrations in the seeds (40-94% DV).

Fat makes up 50 grammes of a 100-gram serving, primarily linoleic acid and other mono- and polyunsaturated fats. The seeds also include phytosterols, which may help to decrease blood cholesterol levels.

Sunflower Seeds Nutrition facts Per 100 gram

Amount Per 100 gram

% Daily Value


584 Kcl


20 g

Dietary fiber

8.6 g

Total Fat

51.46 g


4.45 g


18.52 g


23.17 g

Vitamin %DV


20.78 g

Thiamine (B1)


Riboflavin (B2)


Niacin (B3)


Pantothenic acid (B5)


Vitamin B6


Folate (B9)


Vitamin C


Vitamin E




















Sunflower Seeds Price

Sunflower seeds range in price from 500 to 1200 Indian rupees per kilogram, depending on quality and branding. The price of roasted sunflower seeds ranges between Rs 600 and Rs 1500 per kg.

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