Locations:
Search IconSearch

The Many Health Benefits of Sunflower Seeds

These tiny but mighty seeds can help fight cancer and inflammation and support thyroid health

A pile of shelled sunflower seeds

You can buy sunflower seeds hulled or still in the shell. They’re great both ways, but we think the satisfying crack of the shell somehow makes the nutty seed inside taste even better.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Sunflower seeds come from the sunflower (Helianthus annuus). Most farmed sunflowers go to sunflower oil production, with only certain varieties raised for eating.

“There’s so much nutrition packed into sunflower seeds,” says registered dietitian Gillian Culbertson, RD, LD. “Plus, they’re delicious. I love them as toppers on salads and yogurt, and of course, they’re a classic in trail mix.”

Culbertson shares the amazing health benefits of the sunflower seed.

Are sunflower seeds good for you?

Most seeds and nuts are loaded with nutrients, but sunflower seeds are especially impressive. “They have even higher amounts of some vitamins, minerals and healthy fats than other seeds,” says Culbertson.

“They are one of the most nutritious foods you can eat. And some of their benefits, like supporting healthy thyroid function, are somewhat unique.”

Health benefits of sunflower seeds

Sunflower seeds are an excellent source of antioxidants like vitamin E, healthy fats, B vitamins, and copper and other minerals. They contain nutrients that fight cancer, lower your risk of heart disease, balance blood sugar, support thyroid health and lower inflammation.

Here are the top five benefits of eating sunflower seeds.

1. Provides anti-cancer nutrients

You can help prevent many cancers through healthy lifestyle choices. Eating nutrient-dense foods is one of the most important steps you can take to lower your cancer risk.

Advertisement

Sunflower seeds are a rich source of antioxidants such as vitamin E and flavonoids. “Antioxidants prevent free radical damage that can lead to cancerous changes in your cells,” notes Culbertson.

The powerhouse seeds are also packed with beneficial polyunsaturated fatty acids. Studies identify conjugated linoleic acid (CLA) as an anti-cancer fatty acid. You can get CLA in many foods. But sunflower seeds have the highest CLA content compared with most other seeds, such as sesame, flax and peanut.

Studies show that getting plenty of vitamin E through your food (rather than supplements) protects against cancer. “Sunflower seeds are one of the best sources of vitamin E,” says Culbertson. “In 1 cup (about 45 grams) of in-the-shell seeds, you get more than 100% of your daily vitamin E requirement.” (But make sure you crack open the shell and eat only the seed — the shell isn’t edible.)

2. Promotes a healthy heart

The vitamin E in sunflower seeds isn’t just a cancer fighter. It also helps reduce inflammation, a risk factor for heart disease. In addition, studies show it lowers LDL (“bad”) cholesterol, total cholesterol and triglycerides.

“Sunflower seeds contain compounds called phytosterols,” shares Culbertson. “They prevent your body from absorbing additional cholesterol, providing yet another way to keep your cholesterol numbers in a healthy range.”

What does this all mean? Great things for your heart. “Inflammation and high cholesterol both contribute to hardening of your arteries, or atherosclerosis,” explains Culbertson. “So, sunflower seeds are truly a heart-healthy food.”

3. Supports thyroid health

Thyroid disorders are very common,” says Culbertson. “And they can really wreak havoc on your life and well-being.”

Your thyroid plays a role in several functions in your body, including:

  • Bone maintenance.
  • Cell growth.
  • Digestion.
  • Heart function.
  • Metabolism.

Getting enough iodine and selenium is critical for thyroid health. A cup of hull-on sunflower seeds provides about 24 micrograms of selenium, about 35% of what you need in a day.

4. Fights inflammation

“Inflammation” is a word that gets tossed around a lot, and for good reason. The link between chronic inflammation and serious diseases is well known. It’s a risk factor for conditions such as:

Eating sunflower seeds regularly may be an easy way to lower inflammation, measured as the level of C-reactive protein in your blood. In a large study, researchers compared people who ate seeds (including sunflower seeds) five or more times a week with people who didn’t eat any seeds. The seed eaters had 32% lower C-reactive protein scores than the no-seed group.

Advertisement

5. Prevents muscle cramps

Sunflower seeds are rich in several essential minerals. Two of them, magnesium and pantothenic acid, are great for keeping muscle cramps away.

“A deficiency in magnesium or pantothenic acid can lead to muscle cramps and spasms,” says Culbertson. “However, it’s important to note that a deficiency in pantothenic acid is very rare, and usually only happens with severe malnutrition or a rare inherited metabolic disorder. But 1 cup of sunflower seeds with shells provides 150 milligrams of magnesium and half a milligram of pantothenic acid. That’s 37% of your daily magnesium requirement and 5% of your daily pantothenic acid requirement.”

And it’s easy to add sunflower seeds to your diet. Munch on them plain, toss some on your oatmeal or salad or try this tasty, crunchy broccoli salad recipe.

Advertisement

Learn more about our editorial process.

Related Articles

Smiling woman sitting on couch holding bowl of yogurt and granola
January 13, 2025/Nutrition
Calcium: How Much You Need and Why

Getting enough of this essential mineral is important for your bones, teeth and so much more

Artificial sweetener in wooden bowl on kitchen towel, with spoonful nearby
January 8, 2025/Heart Health
What’s Erythritol? And Is It Bad for You?

Erythritol is found in a range of “diet,” “sugar-free” and “keto-friendly” foods — but research has linked it to heart attack and stroke

Orange plate of bright green sea moss
January 6, 2025/Nutrition
8 Potential Health Benefits of Sea Moss

This spiny sea veggie may help your heart, gut, immune system and more

Bowl of cooked black beans on plate on cutting board
January 3, 2025/Nutrition
4 Impressive Benefits of Black Beans

Black beans are bursting with nutrients that help reduce cancer risk, improve heart health, aid digestion and fight inflammation

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
December 27, 2024/Nutrition
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Variety of soy products like soy milk, soy beans, textured soy and tofu
December 26, 2024/Nutrition
Is Soy Good for You … or Not?

Soy has gotten a bad rap throughout the years, but many of the concerns have been proven to be untrue

A person in exercise clothes sits on a yoga mat and holds a smoothie cup
December 23, 2024/Nutrition
Does the 30-30-30 Diet Work?

The concept of morning protein and exercise isn’t backed by research but may have some potential benefits

A server carries a platter full of nutritious foods
December 20, 2024/Nutrition
How Much Cholesterol Per Day Is Healthy?

There’s no limit on the amount you should have each day, but experts are focused on saturated fat

Trending Topics

two people wearing goggles and swim caps swimming in a pool
What Exercises Burn the Most Calories?

Cardio activities such as running, swimming and cycling offer immediate returns

A server carries a platter full of nutritious foods
How Much Cholesterol Per Day Is Healthy?

There’s no limit on the amount you should have each day, but experts are focused on saturated fat

person sitting down, holding their hand to their throat
Why You Have a Sore Throat in the Morning

Dry air and acid reflux are just two of the many possible causes of your scratchy throat

Ad