Benefits of Raw Sunflower Seeds

The benefits of raw sunflower seeds are many. They are a snack food that doesn’t particularly need to be simply a snack. They are truly unsung heroes in the health department!

And – in the words of the common house sparrow – they are cheep, cheep, cheap! They couldn’t be simpler to use. Just buy – then open the bag (or can), and eat! What’s not to love?

Are Raw Sunflower Seeds Healthier Than Potato Chips?

Now THAT was a dumb question, right?! They can’t even really be compared. The only thing similar is that they are both crunchy and are considered a snack that you can munch on. Nutritionally, potato chips have nothing positive to offer, whereas raw sunflower seeds are nutritional powerhouses.

Take a look at these numbers for only 1/4 cup of sunflower seeds. This is for dry roasted sunflower seeds. I couldn’t find similar rankings for raw seeds, but I believe the numbers shouldn’t be that much different:

• Protein – 5.5 grams
• Saturated fat – 1.5 grams
• Polyunsaturated fat – 9.2 grams
• Protein – 5.5 grams
• Fiber – 3 grams
• Vitamin E – 37% RDI (Reference Daily Intake)
• Niacin – 10% RDI
• Vitamin B6 – 11% RDI
• Folate – 17% RDI
• Pantothenic acid – 20% RDI
• Iron – 6% RDI
• Magnesium – 9% RDI
• Zinc – 10% RDI
• Copper – 26% RDI
• Manganese – 30% RDI
• Selenium – 32% RDI

You won’t find a potato chip anywhere with a nutrient content that comes anywhere close to this.

Raw vs. Roasted

Both raw and roasted sunflower seeds are good for you, but as is often the case, raw has the edge. The process of roasting can damage the healthy fat and reduce nutrient content. But the protein, carb, and fiber content will likely be similar.

Beware the salt-laden varieties of roasted seeds, though – for obvious reasons. They taste great, of course, but your blood pressure and kidneys may not agree!

Health Benefits of Raw Sunflower Seeds

As you could imagine, with the nutritional makeup outlined in the above list, raw sunflower seeds are likely going to be very good for you – with very rare exceptions for a few people who may be allergic.

Here are a few of the health benefits:

1. Good for Cardiovascular Health. As noted above, sunflower seeds have high levels of Vitamin E, which is an antioxidant that helps protect cells from oxidative damage. Vitamin E also reduces inflammation in the body, which is a known risk factor in relation to heart disease. The healthy monounsaturated and polyunsaturated fats in sunflower seeds help maintain healthy cholesterol levels, which keeps your heart happy and healthy.
2. Great for the Brain and Mental Health. Everyone wants to have positive mental experiences rather than depression, and the tryptophan in sunflower seeds is an amino acid that aids in the production of serotonin – a mood regulator. You need serotonin to maintain mental health. The vitamin E in sunflower seeds helps also helps protect brain cells from oxidative stress, which can contribute to cognitive decline.
3. Great for a Glowing Skin. Once again, it’s antioxidants like Vitamin E to the rescue, which can work wonders for the skin. They fight free radicals, which protect your skin from damage and help keep it looking youthful and radiant. Sunflower seeds also have anti-inflammatory properties which can help reduce skin redness and irritation.
4. Great for Digestion. Here, of course, we’re talking about the fiber content of sunflower seeds. Fiber promotes regularity and prevents constipation – and supports a healthy gut microbiome.
5. Helpful for Weight Management. The protein, dietary fiber, and healthy fat content in sunflower seeds help promote a feeling of fullness. There are a lot of calories in sunflower seeds, to be sure, 163 calories per 1/4 cup, so don’t “pig out” and eat the whole bag! – but sunflower seeds are in the “stick-to-the-ribs” category; you don’t need so many to help with that “full” feeling.
6. May Be Helpful in Preventing Diabetes. There have been some studies (though not yet conclusive) indicating that people who eat an ounce (30 grams) of sunflower seeds daily may reduce fasting blood sugar by a not-insignificant amount. The thought is that this may be due to the presence of chlorogenic acid in sunflower seeds. Chlorogenic acid is also found in significant amounts in coffee.

“Super Hyper Affordable”

There are many different nuts and seeds out there, and most of them are “very simple and healthy,” but comparatively, raw sunflower seeds show up higher than many of the others on the affordability scale. They can often be found in bulk in supermarkets at a very low price. If you have just a few dollars (in 2023, at least), you will be able to buy quite a few raw, hulled sunflower seeds!

When you are buying sunflower seeds, don’t forget that you are not only buying a tasty and crunchy snack, you are buying nutrients that your body can use to promote good health. Five dollars spent on potato chips will buy almost no nutrients; five dollars spent on sunflower seeds will buy you lots of vitamin B, vitamin E, healthy fats, fiber, protein, copper, manganese, and selenium. If you’re on a budget, you more than likely want value for the dollars you spend.  Sunflower seeds will give you that, for sure.

Another advantage to sunflower seeds over many other foods is that sunflower seeds have a long shelf life. Eventually, they may go rancid, but it will take some time! You can buy them in bulk or at a discount in large quantities without being overly concerned about spoilage.

How to Use Sunflower Seeds

You’re not – believe it or not – limited to eating sunflower seeds as a snack. Far from it! You can put them in salads, put them in stir-fries, bake them in bread and other baked goods, or use them as a topping for smoothies, yogurt, or oatmeal!

Conclusion

As noted, the health benefits of eating raw (in particular) sunflower seeds are enormous – good for the heart, the brain, the skin, mental health, the digestive system, and more. They are nutrient-rich, tasty, versatile – and extremely affordable. If you haven’t considered making them a part of your diet, now may be the time! Definitely worth checking out.

If you have any questions or comments – or experience – with eating raw sunflower seeds, please feel free to share them in the space below.

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