Nuts and seeds, according to the U.S. Department of Agriculture's Food Guide Pyramid or MyPyramid, should be included as part of a healthy diet as they are rich in many nutrients. Sunflower seeds are beneficial as they are a good source of a type of unsaturated fatty acid essential to the diet. These small, tasty seeds are also an excellent source of many vitamins and minerals.
Vitamins
Sunflower seeds are an excellent food source of four vitamins, including vitamin B1 or thiamin, vitamin E, vitamin B5 or pantothenic acid and folate. A 1/4-cup serving of raw sunflower seeds offers 0.82 mg of vitamin B1, or nearly 55 percent of the Recommended Daily Value (DV); 18 mg or over 90 percent of the DV for vitamin E; 2.43 mg of vitamin B5 or 24 percent of the DV and 82 micrograms (mcg) of folate or just over 20 percent of the DV.
Vitamin B1 is important for energy metabolism and a healthy nervous system. Vitamin E is an antioxidant nutrient that protects your cells from damage, which may lead cancerous mutations. Vitamin B5, like thiamin, plays an important role in energy metabolism, supports adrenal gland function and is beneficial for maintaining healthy nerves, skin, hair and muscles. Folate is necessary for supporting a healthy pregnancy and a healthy heart, aids in making red blood cells and promotes immune system function.
Minerals
Sunflower seeds provide a hefty dose of minerals as well. A 1/4-cup serving of raw seeds provides 127 mg of magnesium and 254 mg of phosphorus, or 32 and 25 percent of the DV for each major mineral, respectively. They are also rich in the trace minerals manganese, copper and selenium, meeting 30 to 32 percent of the DV for each nutrient in one serving.
Magnesium and phosphorus are both essential to strong bones. In addition, magnesium promotes healthy blood pressure, supports the cardiovascular system and helps to convert carbohydrates, protein and fats to energy. Phosphorus is an important component of all cell membranes and soft tissues. Copper helps develop and maintain the cardiovascular and skeletal systems, supports the production of collagen and elastin and aids in iron absorption. Manganese helps form bone and connective tissue and supports brain function while selenium offers immune system benefits.
Essential Fatty Acids
Sunflower seeds are rich in protein--in fact, they are a good source of protein for vegetarians, offering 6 g per 1/4-cup serving as well as heart-healthy unsaturated fats. A 1/4 cup, according to the U.S. Department of Agriculture Nutritive Value of Foods, provides 16 g, 10.5 g from a type of unsaturated fat known as polyunsaturated fat. According to the U.S. Department of Agriculture's Dietary Guidelines for Americans, consuming foods and oils rich in healthy fats ensures an adequate intake of these essential fatty acids as well as vitamin E. Furthermore, very low-fat diets may lower high-density lipoprotein, or "good" blood cholesterol levels.
References
- U.S. Department of Agriculture: MyPyramid: Inside the Pyramid: Why is it important to consume fish, nuts and seeds?
- U.S. Department of Agriculture: Nutritive Value of Foods
- World's Healthiest Foods: Sunflower Seeds
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2005--Fats
- Australian Government: Health and Aging--Vitamin and Mineral Functions
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