Sunflower seeds are often seen as a snack at baseball games or used as a filler in commercial trail mix. Consider making them a more regular part of your diet because they offer a powerful nutritional punch. Sunflower seeds are a source of protein and fiber, along with antioxidants, phytosterols and heart-healthy fats.
Healthy Fats
A 1-oz. serving of dry-roasted sunflower seeds provides 14 g of fat. About 90 percent of this fat content comes from heart-healthy unsaturated fats. Consuming more unsaturated fats in place of saturated fats can help lower your cholesterol levels and decrease your risk of heart disease. Serve sunflower seeds on a salad instead of bacon or cheese, for example. You also could spread sunflower seed butter on toast instead of dairy butter.
Protein and Fiber
Sunflower seeds provide 3 g of fiber per 1-oz. serving. Fiber can help lower cholesterol and supports the movement of stools through the intestines. Sunflower seeds also are a vegetarian source of protein, with 5 g per 1-oz. serving.
Antioxidants and Phytosterols
Sunflower seeds contain 7.4 mg of vitamin E per 1-oz. serving, or about 49 percent of the recommended dietary allowance for adults. Vitamin E is an antioxidant that helps promote immunity and may protect you against heart disease, cataracts and some types of cancer. Sunflower seeds are one of the richest, readily available sources of phytosterols, a substance found in plants that mimics the structure and function of cholesterol. Eating a diet rich in phytosterols may help lower cholesterol levels and decrease your risk of developing certain types of cancer.
Vitamins and Minerals
In addition to vitamin E, sunflower seeds contain 66.6 mg of folate per ounce. Folate is essential to proper red blood cell function and is especially important for expecting mothers as it can help prevent specific types of birth defects. Sunflower seeds also contain small amounts of vitamins C and K. They also are a source of thiamin, riboflavin, niacin, vitamin B-6 and pantothenic acid. Sunflower seeds are a vegetarian source of the trace mineral zinc, which helps support a healthy immune system. One ounce also provides 327 of the bone-building mineral phosphorus and .5 mg of copper to assist with blood vessel, nerve and bone health. A 1-oz. serving of sunflower seeds has 241 mg of potassium, making it a high source of this mineral that helps with proper muscle contraction, fluid balance and heart beat regulation.
References
- "Journal of Agriculture and Food Chemistry;" Phytosterol Composition of Nuts and Seeds Commonly Consumed in the United States; K.M. Phillips, et al., November 2005
- Linus Pauling Institute; Phytosterols; Jane Higdon, Ph.D.; Aug. 2005
- Linus Pauling Institute; Vitamin E; Jane Higdon, Ph.D.; Nov. 2004
- National Institutes of Health: Copper in Diet
- Drugs.com: Potassium Content of Food
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