Nutritional Information on Sunflower Seeds

Sunflower seeds not only satisfy cravings for a crunchy, salty snack, but are also healthy. The seeds contain unsaturated oils that are healthy fats, as well as many vitamins and minerals that can help protect the body from illness and disease. According to WHFoods, a service of the George Mateljan Foundation, 1/4 cup of sunflower seeds contains 205 calories and more than 80 essential nutrients.

Vitamin E

Sunflower seeds are very high in vitamin E, with a single 1/4 cup serving containing more than 90 percent of the recommended daily allowance (RDA). Vitamin E is an antioxidant and may reduce inflammation in some people, especially those who suffer from arthritis and asthma, say researchers at WHFoods. Vitamin E can also block the oxidation of cholesterol, which reduces the risk of developing atherosclerosis.

Thiamin

Sunflower seeds are rich in thiamin, or vitamin B1. A quarter cup of sunflower seeds provides 54 percent of the RDA of vitamin B1. According to Northwestern University's Feinberg School of Medicine, people who do not get enough thiamin in their diets are at risk for developing depression and muscle weakness. Deficiencies of the vitamin may also lead to increased irritability and trouble concentrating.

Magnesium

Magnesium is a nutrient that gives people energy, is associated with nerve and muscle tone, and promotes bone health. A 1 oz. serving of sunflower seeds provides close to 1/3 of the daily recommended dose of magnesium.

Selenium

Eating 1 oz. of sunflower seeds daily can provide 30 percent of the RDA for selenium. Selenium is a mineral that helps fix damaged cells, including DNA. Selenium can also slow the progression of cancer cells and prevent new cancerous cells from growing. Sunflower seeds are an excellent source of selenium, especially for vegetarians. Other foods that are rich in the nutrient are meats and fish.

Phytosterols

Sunflower seeds are rich in phytosterol, a plant-based compound that can strengthen the immune system, help lower cholesterol and may prevent cancer. The Nov. 30, 2005, issue of the "Journal of Agriculture and Food Chemistry" reports that sunflower seeds rank among the highest in a study performed on the phytosterol levels in common snack foods. Sunflower seeds measured between 400 and 413 mg of phytosterols for every 100 g of the snack.