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Sunflower Seeds are the Perfect Snack: Here’s Why

A pair of hands holding a huge pile of sunflower seeds.

Eating a healthy diet doesn’t mean you have to give up snacking. Snacking throughout the day is shown to have positive impacts on your health. It keeps your blood sugar intact, it keeps your digestion flowing, and it gives you more energy. However, a part of maintaining a healthy diet means choosing the right foods to snack on. If you’re searching for a yummy, healthy, and quick-fix snack throughout your day, sunflower seeds may be the answer. Here’s why sunflower seeds are the perfect snack!

Are Sunflower Seeds Good for You?

So, are these seeds even good for you? There’s a lot of mixed information circulating in the health sphere when it comes to sunflower seeds. Many people stay away from them because of their fibrous shells. But there’s nothing to fear about the underrated, yet wonderful sunflower seed. Sunflower seeds are packed with healthy fats, vitamins, and minerals that make them perfect to snack on.

In one serving of sunflower seeds, you’re getting a power-packed snack in the form of these tiny morsels. Sunflower seeds contain:

  • Healthy Fat
  • Protein
  • Fiber
  • Vitamin E
  • Selenium (a type of antioxidant)
  • Folate
  • Iron
  • Magnesium
  • Copper
  • Zinc
  • Manganese
  • Niacin

Aside from the fact that a handful of sunflower seeds contains all of these necessary nutrients, they’re a relatively low-calorie snack. They’re also perfectly portable, meaning you can take them with you when you’re on the go. You’ll feel full throughout the day knowing you’re getting a healthy dose of vitamins and minerals!

The Many Benefits of Sunflower Seeds

The benefits of this snack don’t stop at just their nutritional content. The consumption of sunflower seeds is linked to many health benefits, too. Here’s what snacking on sunflower seeds can do for you.

Soothes Inflammation

Short-term inflammation is uncomfortable and often painful. However, prolonged inflammation in the body can lead to some chronic illnesses, such as heart disease and diabetes. It’s important to stop it in its tracks. Sunflower seeds contain powerful plant compounds called flavonoids which are shown to reduce inflammation.

May Help Prevent Heart Disease

Because sunflower seeds are so rich in magnesium, they’re shown to improve heart and blood health. Not only this, but a compound in sunflower seeds blocks an enzyme that causes blood vessels to constrict.

This may help prevent larger issues from forming such as a heart attack or a stroke.

Positive Effects on Blood Sugar

Some studies have shown that eating 1 ounce of sunflower seeds a day may reduce fasting blood sugar by about 10%. This essentially means that sunflower seeds can lower your blood sugar. Incorporating sunflower seeds into a healthy diet can improve blood sugar levels significantly.

May Help Lower Blood Pressure and Cholesterol

Studies suggest that sunflower seeds may lower blood pressure and cholesterol levels. This is because sunflower seeds are a rich source of vitamin E, magnesium, fatty acids, protein, and healthy plant compounds.

Pros and Cons of Eating Sunflower Seeds

Still on the fence when it comes to this savory snack? Here are some pros and cons of eating sunflower seeds:


  1. They’re an easy on-the-go snack
  2. They keep you feeling full and satiated throughout the day
  3. They contain loads of necessary vitamins and minerals
  4. They’re versatile and can be used in a variety of ways
  5. They’re delicious!


  1. Without an already-balanced diet, you may not reap the benefits of sunflower seeds.
  2. Eating too many or consuming large amounts may contribute to bloating or gaseousness.
  3. Many brands are processed or loaded with excess salt.

When eating sunflower seeds, make sure you’re choosing the right brand. Sunflower seeds dried at high temperatures are shown to have more positive impacts on digestive health.

Looking for expert guidance when it comes to health? Z.E.N. Foods can help. We prepare healthy, whole, and farm-to-table meals straight to your door. With the help of a Z.E.N. consultant, you can start a healthy meal plan that includes a perfect on-the-go, healthy snack every day! Contact us at (310) 205-9368 to learn more.

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