Sunflower Seeds (Kernels) Overview
Sunflower seeds are exceptional for vitamin E (49% DV per ounce) and selenium, supporting heart health, immune function, and thyroid health.
Why Sunflower Seeds (Kernels) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Sunflower Seeds (Kernels) Nutrition Facts
Per 28g (1 ounce)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 164 | — |
| Protein | 5.5g | 11% |
| Total Carbohydrates | 6g | 2% |
| Dietary Fiber | 2.4g | 9% |
| Sugar | g | — |
| Total Fat | 14g | 18% |
| magnesium | 91mg | % |
| vitaminE | 7.4mg | % |
| selenium | 22.5µg | % |
GI: 35 ()
Key Nutrients in Sunflower Seeds (Kernels) for Heart Health
Fiber
2.4gSupports heart health by providing essential fiber
Magnesium
91mgSupports heart health by providing essential magnesium
Best Ways to Eat Sunflower Seeds (Kernels) for Heart Health
- Raw kernels on salads or yogurt
- Sunflower butter as nut alternative
- Roasted for enhanced flavor
- In trail mix combinations
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Sunflower Seeds (Kernels) Health Benefits
- Exceptional vitamin E for antioxidant protection
- High selenium for thyroid function
- Phytosterols help lower cholesterol
- Magnesium supports bone and heart health
Important Considerations
- High in omega-6 fatty acids
- Measure portions - energy dense
- May contain cadmium from soil
- Ensure shells removed
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