Sunflower Seeds: nutritional value, benefits, and side effects

Sunflower seeds are harvested from heads of the the sunflower plants and these tiny seeds are power packed with many health benefits. The seeds are loaded with a number of vitamins, minerals and plant compounds. With many health benefits to its credit it may cause some side effects to some people if consumed in higher quantity.

Sunflower Seeds: nutritional value, benefits, and side effects
Sunflower Seeds: nutritional value, benefits, and side effects

The Sunflower seeds are loaded with vitamins like Thiamine,  Riboflavin, Niacin, Pantothenic acid, Folate, Choline, vitamin B6, vitamin C and vitamin E. Minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc., and also provide with plant compounds like flavonoids and phenolic acids that are strong antioxidants. 

They may also cause allergic reaction to some people like vomiting, rashes, breathing problem, swelling and itching around the mouth etc. People sensitive to sunflower seeds should avoid consuming the seeds.

Nutritional Value

The main nutrients in 1 ounce (30 grams or 1/4 cup) of shelled, dry-roasted sunflower seeds are :

Total fat, which includes:14 grams
• Saturated fat1.5 grams
• Polyunsaturated fat9.2 grams
• Monounsaturated fat2.7 grams
Protein5.5 grams
Carbs6.5 grams
Fiber3 grams
Vitamin E37% of the RDI
Niacin10% of the RDI
Vitamin B611% of the RDI
Folate17% of the RDI
Pantothenic acid20% of the RDI
Iron6% of the RDI
Magnesium9% of the RDI
Zinc10% of the RDI
Copper26% of the RDI
Manganese30% of the RDI
Selenium32% of the RDI

Health Benefits of Sunflower Seeds

Side effects of Sunflower Seeds

Excessive consumption may cause following side effects:

The daily recommended dose of consumption is not more than 1 small cup ( around 30 grams ) per day.

How To Eat Sunflower Seeds

The nutty and crunchy seeds can be consumed in many exciting ways. Simply consume the seeds directly or can be added to many dishes for that extra nutritional flavors. Here are some of the variations to start with.

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