How Sunflower Seeds Help Promote a Healthy Lifestyle

Nutrient Content


Excellent Source of: 

  • Vitamin E- 47%
  • Thiamin- 28%

A Good Source of:

  • Vitamin B6- 19%
  • Folate- 16%
  • Niacin- 12%

Also a Source of:

  • Riboflavin- 6%


Excellent Source of: 

  • Manganese- 27%
  • Copper- 25%
  • Magnesium- 23%
  • Selenium- 21%

Good Source of: 

  • Phosphorus- 18%

Also a Source of:

  • Zinc- 9%
  • Iron- 8%
  • Potassium- 5%


Excellent Source of: 

  • Fiber – 10%

Also a Source of:

  • Antioxidants – Caffeic Acid, Chlorogenic Acid
  • Phytosterols
  • Omega 6 Fatty Acids

*All nutritional Info From (1)

How Sunflower Seeds Prevent Chronic Disease

Like other nuts and seeds, sunflower seeds are excellent for chronic disease prevention.

How Sunflower Seeds Prevent Cancer

  • Sunflower seeds contain significant levels of compounds known as phytoestrogens. These compounds have been shown to reduce the risk of breast cancer; specifically, those in sunflower seeds have been shown to help reduce postmenopausal breast cancer risk by 17% (2).
  • Sunflower seeds are one of the better sources of vitamin E, a commonly deficient vitamin in Americans’ diets. Vitamin E is considered one of the most powerful antioxidants commonly obtained through our diet. Antioxidants neutralize harmful and cancer causing free radicals found in your cells. Vitamin E has been specifically shown to reduce men’s risk of prostate cancer (3).

How Sunflower Seeds Prevent Cardiovascular Disease

  • Nuts and seeds are excellent resources for cardiovascular health.
  • Sunflower seeds are packed with heart-healthy fats that protect you from many chronic conditions. Sunflower seeds are predominantly made of Linoleic acid, which when consumed at higher levels has been shown to reduce your risk of heart attack by 15% and death due to a cardiac event by 21% (4).
  • Sunflower seeds are also an excellent source of magnesium, which helps to reduce blood pressure. As it puts excess strain on the arteries, high blood pressure is itself a concern, but it is also a major risk factor for heart attack and stroke (5).

How Sunflower Seeds Prevent Diabetes

  • Sunflower seeds are assigned a glycemic index of 0, meaning they do not significantly affect blood sugar levels. This makes them a great resource for diabetes prevention. Diabetes typically occurs due to consistently high blood sugar spikes from processed carbs and high sugar consumption. The fiber and protein found in sunflower seeds help to fill you up quicker, to maintain blood sugar levels, and to keep you fuller for longer to prevent overeating.
  • A number of bioactive compounds found in sunflower seeds, including chlorogenic acid and phytosterols, contain antidiabetic effects because they lower blood sugar levels when consumed (6).

Sunflower Seeds Promotes a Number of Health Benefits

How Sunflower Seeds Promote Digestion

Sunflower seeds are a good source of fiber, which adds bulk to your stool to help regulate digestion and bowel movements (7).

How Sunflower Seeds Promote Healthy Aging

Sunflower seeds’ vitamin E content makes them a great resource for the prevention of skin aging. Vitamin E has been shown to prevent damage to collagen, a protein vital for the structure of our skin (8). When vitamin E and vitamin C are present together, they work together to more effectively protect the skin from damage from the sun (9).


Sunflower seeds are often heavily salted, so those with blood pressure concerns should be aware of this when potentially including them in their diet.