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. From their vitamin E content to plant-based protein, here are all the reasons to love these small but mighty seeds.

Sunflower seeds are packed with a wide range of nutrients that offer a unique variety of benefits to the body. Here's how they can improve your overall well-being when consumed regularly (about a handful a day):

As for how many you should be consuming to reap the benefits, "About a handful a day of nuts and seeds, including sunflower seeds, is recommended for heart health and for supporting a good cholesterol profile," adds registered dietitian Abby Cannon, J.D., R.D.

One handful of sunflower seeds delivers about 5 grams of protein, making them a wonderful snack for helping you stay full and fueled throughout the day.

This benefit will only come with regular consumption of sunflower seeds, so again, it's useful to make a point of adding a handful to your daily routine.

"[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. Free radical damage can contribute to a wide range of health issues such as cardiovascular and inflammatory diseases4, so it's worth targeting with your diet.

Simply eating sunflower seeds from the bag will naturally make for a nourishing snack, but your options aren't limited with this crunchy ingredient.

Though they are safe for daily consumption, "Be mindful of the sodium content in packaged sunflower seeds," Knudsen suggests. "There are unsalted options out there that are still tasty, and you can always sprinkle salt on them at home if you feel the flavor profile needs a little more oomph."

Below is the nutrition information on 1 ounce (about a handful) of toasted, unsalted sunflower seeds as provided by the USDA Food Database5.

Delicious and versatile, sunflower seeds make for a great addition to your diet and offer an extensive range of health benefits. If you're looking for a simple, low-lift way to improve your eating habits, toss the magnesium-rich seed into your next zippy pesto or crunchy granola.