4 Health Benefits Of Sunflower Seeds — & How To Fit Them Into Your Diet

Whether you live a plant-based lifestyle or are simply looking to eat a more varied diet, sunflower seeds are one powerhouse food to add to your plate.

They can take the nutritional value of your meals to the next level, and they add a tantalizing crunch to any salad or snack.

Sunflower seeds are packed with a wide range of nutrients that offer a unique variety of benefits to the body.

Eating for heart health is essential, and sunflower seeds can help you do just that. Packed with dietary fiber, they help reduce cholesterol. "Studies1 indicate that eating sunflower seeds, as well as other types of seeds, multiple times a week can promote heart health by supporting healthy cholesterol and blood pressure levels," explains registered dietitian Molly Knudsen, M.S., RDN.

Need a little assistance with your immune health? Well, sunflower seeds are loaded with just the minerals for the job. "[Sunflower seeds] boost immune health by providing essential minerals like zinc2 and selenium3," Knudsen says.

Now, we know that sunflower oil doesn’t always have the best reputation when it comes to inflammation due to the refinement process, but this concern does not extend to sunflower seeds, notes Knudsen. The vitamin E and flavonoids within these seeds can provide anti-inflammatory benefits.

"[Sunflowers'] high vitamin E content along with selenium content provides your body with antioxidants that help protect your body's cells against free radicals," Cannon explains.

"I always lightly toast sunflower seeds with a pinch of salt and sprinkle on salads or quinoa and veggie bowls throughout the week," Knudsen shares.

Cannon's approach is a little different: "You can use them in a pesto instead of pine nuts or to make a vegan alternative to Parmesan cheese," she suggests. "I add them to cereal and oatmeal to boost the fiber, plant-based protein, and healthy fat content of those typically carbohydrate-heavy meals."

Delicious and versatile, sunflower seeds make for a great addition to your diet and offer an extensive range of health benefits.