Dietitians agree that consuming more whole foods such as fruits, vegetables, whole grains and nuts will have a positive impact on overall health. Enjoying just 1 oz. of sunflower seeds as an afternoon snack can provide your body with multiple health benefits. Sunflower seeds are versatile and can be eaten alone or tossed into pastas, salads or rice dishes.
Calories
Sunflower seeds are a healthy option for your daily calorie intake. One serving, or 1 oz., of sunflower seeds without the shell, dry-roasted and unsalted contains about 163 calories. About three-fourths of these calories come from fats.
Fats
Sunflower seeds are full of both polyunsaturated and monounsaturated fats. Both of these are healthy fats that lower your LDL cholesterol, also known as the "bad" cholesterol. The American Heart Association attributes foods high in monounsaturated fats, such as sunflower seeds, to good heart health.
Protein and Carbohydrates
Sunflower seeds also contain protein. One oz. contains approximately 5 g of protein, or 10 percent of your daily requirement. Adding protein to your diet is essential for tissue development and muscle growth. Carbohydrates are minimal in sunflower seeds. One serving contains only about 7 g of carbs. Consuming adequate amounts of carbohydrates each day is essential for energy and brain function. Approximately 60 percent of your daily calories should come from carbohydrates.
Minerals
Plant foods, such as sunflower seeds, are filled with important trace minerals. One oz. of sunflower seeds contains about one-quarter of your daily requirement of selenium. This trace mineral works side by side with vitamin E and acts as a powerful antioxidant to reduce your risk of cancer. The same amount of sunflower seeds also provides about one-quarter of your daily requirement of copper. Oxygen produces energy in cells and copper aids in the transportation of oxygen. One serving of sunflower seeds also contains about 10 percent of your daily requirement of iron and zinc. Iron also helps transport oxygen in the blood. Zinc is essential for a strong immune system.
Fiber
You should be consuming about 35 g of fiber per day. Consuming fiber can help lower your LDL cholesterol levels and raise your HDL, or "good," cholesterol levels. One serving of sunflower seeds contains about 3 g of fiber.
Vitamins
One 1 oz. serving of sunflower seeds contains about 75 percent of your daily vitamin E intake. Vitamin E is necessary for fighting free radicals that cause cancer. Sunflower seeds are also a good source of B vitamins. Folate, thiamin and niacin are all contained in the seeds. B vitamins are essential for creating new cells and producing energy from food.
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