Sunflower seeds can be a nutritious choice for a healthy snack. A handful of sunflower seeds can supply your body with essential amounts of selenium, magnesium and vitamin E. Commonly used in recipes, snacks, salads and cereals, sunflower seeds are also rich in unsaturated fat. This may help keep levels of good cholesterol in the body high and therefore counter the effects of bad cholesterol.
Vitamin E
Sunflower seeds are a good source of vitamin E. Vitamin E is an antioxidant that neutralizes free radicals in the body, which leads to significant anti-inflammatory effects. Vitamin E has also been shown to decrease risk of colon cancer and the development of diabetes symptoms. According to nutrition website The World's Healthiest Foods, just one quarter-cup serving of sunflower seeds can provide more than 90 percent of the daily value for vitamin E.
Cholesterol Reduction
Sunflower seeds contain phytosterols, compounds believed to decrease cholesterol levels in the blood and reduce the risk of some types of cancers. Nuts and seeds are naturally good sources of phytosterols and can be excellent additions to the diet. Sunflower seeds offer 270 to 289 mg of phytosterols in a 100 g serving.
Magnesium
Sunflower seeds provide a good dose of magnesium. Magnesium has been shown to decrease the effects of asthma, lower blood pressure and lower the risk of stroke and heart attack. Magnesium is also essential for the maintenance of healthy bones and the production of adequate energy. Just one quarter-cup serving of sunflower seeds a day can provide about 32 percent of the daily value of magnesium.
Selenium
Selenium is another mineral supplied by sunflower seeds.This mineral is essential to human health and has been shown to prohibit growth of cancer cells and to aid in apoptosis, the sequence of destruction that the body can use to rid itself of abnormal cells. Sunflower seeds can be a good snack choice considering the amount of selenium they offer. Just one quarter-cup serving can provide you with 30 percent of the recommended selenium daily intake.
Other Nutritional Benefits
In addition to their high mineral and vitamin content, sunflower seeds are a good source of carbohydrates and protein. In 1 oz. of unsalted, raw sunflower seeds, there are 175 calories, less than 2 g of saturated fat, and 1.6 g of heart-healthy and satiating fiber. They are completely free of cholesterol and provide up to 13 percent of the daily recommended value of iron.
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