Sunflower Seeds

 Sunflower Seeds

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce (28 grams) of sunflower seeds contains (44):

• Calories: 164
• Fiber: 2.4 grams
• Protein: 5.8 grams
• Monounsaturated fat: 5.2 grams
• Omega-6 fats: 6.4 grams
• Vitamin E: 47% of the RDI
• Manganese: 27% of the RDI
• Magnesium: 23% of the RDI

Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.

An observational study of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation (45Trusted Source).

In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein (CRP), a key chemical involved in inflammation.

Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes (46Trusted Source).

The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.

Summary: Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels.