Health and Fitness

How many vitamin, fibre and protein give you by sunflower seeds?

Why Sunflower Seeds are Good for Your Health?

Sunflower seeds are one of the most popular choices when it comes to snacking and healthy eating. But they’re not just any snacks—they’re full of nutritious ingredients that can help you on your path to overall health. The seeds also come in handy when it comes to cooking meals, too! Read on to learn why Sunflower Seeds are good for your health.

Vitamin E

Flax seeds contain a whole host of vitamins and minerals, but one of its most important is vitamin E. Though it’s best known as an antioxidant (which slows down cell ageing), vitamin E also plays a vital role in how cells communicate with each other and helps our bodies use oxygen effectively. A deficiency in vitamin E can impair oxygen utilization, which can lead to tissue damage, especially in organs like your heart and lungs that require plenty of oxygen. Luckily, sunflower seeds are bursting with vitamin E. Just one ounce has 11 per cent of your daily recommended intake, so munch on these nuts whenever you get hungry!


Sunflower Seeds contain magnesium, which is good for your heart and muscles. Some studies have found that magnesium can lower high blood pressure and protect against irregular heartbeat. The best way to get your magnesium fix is to eat sunflower seeds because foods like nuts, avocados, fish and whole grains also contain it. And did you know you can even get magnesium from fresh pumpkin seeds? This handy guide tells you exactly how much of each food group provides you with at least 100 milligrams of magnesium in a serving.


Eating a diet rich in fibre is a great way to maintain optimum health. Fibre does more than just keep you regular—it can lower your cholesterol, reduce your risk of heart disease and certain cancers, and help manage diabetes. When it comes to fibre, flax seeds have an edge over sunflower seeds. They contain twice as much—2 grams per ounce to 1 gram per ounce of sunflower seeds. The reason why flax has so much more is that it’s a better source of insoluble fibre, which helps keep your system moving regularly; sunflowers only offer 1 gram of insoluble fibre per ounce and 0.5 grams of soluble fibre (the good kind) per ounce. In general, these little green guys can do wonders for your body.


Whether you’re vegan or omnivore, getting enough protein is crucial to keeping your body healthy. The good news? Plant proteins, such as those found in flax seeds, are just as effective as animal proteins at building muscle. Plus, plant proteins have some other key advantages: You won’t get faux-meats or excessive sodium (both of which have been linked to heart disease) when you choose a soy-based meat alternative; plus they tend to contain more vitamins and minerals. And according to a 2013 study in Nutrition Journal, replacing one serving of an animal-based protein with an equivalent serving of a plant-based one can help lower your risk.


A class of carotenoids found in plants is converted to vitamin A in your body. Beta-carotene is prevalent in yellow, orange and green vegetables like carrots, squash and spinach. It’s also a major component of red palm oil. Flax Seeds contain large amounts of carotenoids. An ounce (about 1/4 cup) contains approximately 2,200 per cent of your daily requirement for lutein and zeaxanthin, powerful antioxidants that may protect against cardiovascular disease, stroke and certain types of cancer.


As we get older, it becomes more difficult to absorb iron from our diets. When women lose blood during menstruation each month, they often become anaemic due to a lack of iron. Likewise, babies need adequate levels of iron as part of healthy growth and development. Iron is found in meat and fish. For example, 1⁄4 pound ground beef provides 2 mg of iron. It’s also found in fortified breakfast cereals and foods made with enriched flour (which adds back much-needed nutrients to white flour). An ounce of sunflower seeds and Organic Raw Chia Seeds provides 3 mg of iron, making them good sources too! You can find these seeds in your local grocery store or buy them online at Amazon or iHerb.

B Vitamins

The main nutrient in sunflower seeds is Vitamin B6. This vitamin helps you metabolize protein and fatty acids to produce energy. Also, it’s known as a mood booster, reducing symptoms of depression and irritability. B vitamins are water-soluble, meaning your body doesn’t store them very well; so eat them daily to keep your energy high throughout the day! The easiest way to get more is through a handful of nuts or seeds like sunflower seeds.


Sunflower seeds provide a decent amount of zinc, which plays an important role in immune system function. For example, in addition to boosting your immunity against bacterial and viral infections, zinc can also aid your body’s ability to fight fungal infections as well as strengthen your bones.

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