66 Benefits of Sunflower Seeds for Health

Sunflower seeds or we often call them kuaci are a healthy snack. It has a soft texture and is very rich in nutrients. In addition, we also find this snack in many traditional markets at an affordable price of course. Apart from being eaten as a popular snack, sunflower seeds are also used in a variety of recipes.

This flower seed is produced by an annual herb plant that belongs to the family Asteraceaeand in the genus Helianthus. Its botanical name is Helianthus annuus. This plant is native to Central America. And currently there are many countries that are producers of this plant such as Russia, China, the United States, and Argentina.

Sunflower seeds are about 6 mm to 10 mm long and have a conical shape with a smooth surface. The outer color of the coat is black with a single seed that is gray and white. Each sunflower head can contain hundreds of seeds that contain vegetable oils.

Nutritional Content

Sunflower seeds (Helianthus annuus)
per serving 100 g.
Principle Nutrient Value Percentage of RDA
Energy 584 Kcal 29%
Carbohydrate 20 g 15%
Protein 20.78 g 37%
Fat 51.46 g 172%
Cholesterol 0 mg 0%
Fiber 8.6 g 23%
Folates 227 µg 57%
Niacin 8.335 mg 52%
Pantothenic acid 1.130 mg 22%
Pyridoxine 1.345 mg 103%
Riboflavin 0.355 mg 27%
Thiamin 1.480 mg 123%
Vitamin A 50 IU 1.6%
Vitamin C 1.4 2%
Vitamin E 35.17 mg 234%
Sodium 9 mg 1%
Potassium 645 mg 14%
Calcium 78 mg 8%
Copper 1.800 mg 200%
Iron 5.25 mg 63%
Magnesium 325 mg 81%
Manganese 1.950 mg 85%
Phosphorus 660 mg 94%
Selenium 53 µg 96%
Zinc 5.00 mg 45%
Carotene-ß 30 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 0 µg

Explanation of Nutritional Content

Sunflower seeds are full of energy, in 100 grams of seeds contains about 584 calories. In addition, it is one of the great sources of health because it has the benefits of nutrients, minerals, antioxidants and vitamins that the body needs. The calorie content of sunflower seeds comes from unsaturated fatty acids.

In addition, these flower seeds are a source of protein with amino acids that are important for growth, especially in children. 100 g of seeds provide about 21 g of protein or about 37% of the recommended daily value. Sunflower seeds also have health benefits because they contain poly-phenolic compounds such as chlorogenic acid, quinic acid, and caffeic acid. These compounds act as natural anti-oxidants that help remove harmful oxidant molecules from the body. Furthermore, chlorogenic acid helps lower blood sugar levels by limiting the breakdown of glycogen in the liver. This is one of the benefits of sunflower seeds that are very important for the body.

Furthermore, these flower seeds are also a very rich source of vitamin E; contains about 35.17 g per 100 g (about 234% of the RDA). Vitamin E is a powerful fat-soluble antioxidant, needed to maintain the integrity of cell membranes of mucous membranes and skin by protecting them from harmful oxygen free radicals.

It is also one of the best sources of the B-complex group of vitamins such as niacin, folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin. Sunflower seeds also contain folic acid. 100 g of seeds contain 227 mg of folic acid, which is about 37% of the recommended daily intake. Niacin and pyridoxine are other B-complex vitamins found in abundance in sunflower seeds. About 8.35 mg or 52% of the daily recommended level is found in 100 g of sunflower seeds.

Sunflower seeds are also very rich in essential minerals such as calcium, iron, manganese, zinc, magnesium, selenium and copper. All of these minerals play an important role in bone mineralization, red blood cell production, enzyme secretion, hormone production, as well as in the regulation of heart muscle activity.

Benefits of Nutri Sunflower Seeds per 46g For the Body

Calorie Information

  • Calories 269 (1126 kj) 13%
  • from carbohydrates 37.3 (156 kj)
  • of fat 198 (829 kj)
  • of protein 33.2 (139 kj)

NOTE: KJ (Kilo Joules)

Proteins and Amino Acids

  • Protein 9.6 g (19%)
  • Tryptophan 160 mg
  • Threonine 427 mg
  • Isoleusin 524 mg
  • Leusin 763mg
  • Lisin 431 mg
  • Metionin 227 mg
  • Sistin 207 mg
  • Fenilalanin 538 mg
  • Tirosin 306 mg
  • Valin 605 mg
  • Arginine 1105 mg
  • Histidine 291 mg
  • Alanine 514 mg
  • Aspartic acid 112 mg
  • Glutamic acid 2566 mg
  • Glycine 672 mg
  • Proline 544 mg
  • Serine 495 mg


  • Total Carbohydrate 9.2 g (3%)
  • Dietary fiber 4.0 g (16%)
  • Gula 1.2 g
  • Sucrose 1150 mg


  • Retinol 1.4 mcg
  • Beta Carotene 13.8 mcg
  • Vitamin C 0.6 mg (1%)
  • Vitamin E (Alpha Tocopherol) 15.3 mg (76%)
  • Tocopherol beta 0.5 mg
  • Tokoarium gamma 0.1 mg
  • Thiamin 0,7 mg (45%)
  • Riboflavin 0,2 mg (10%)
  • Niasin 3.8 mg (19%)
  • Vitamin B6 0,6 mg (31%)
  • Folat 104 mcg (26%)
  • Food Folate 104 mcg
  • Folic acid 0.0 mcg
  • Folate Asset Equivalent 104 mcg
  • Vitamin B12 0.0 mcg (0%)
  • Pantothenic acid 0.5 mg (5%)
  • Choline 25.3 mg
  • Betaine 16.3 mg


  • Kalsium 35.9 mg (4%)
  • Iron 2.4 mg (13%)
  • Magnesium 150 mg (37%)
  • Fosfor 304 mg (30%)
  • Potassium 297 mg (8%)
  • Sodium 4.1 mg (0%)
  • Seng 2.3 mg (15%)
  • Copper 0.8 mg (41%)
  • Manganese 0.9 mg (45%)
  • Selenium 24.4 mcg (35%)

Benefits of Sunflower Seeds

The benefits of sunflower seeds are very many, at least from the enormity of the nutritional content of sunflower seeds or what is known as this kuaci, we can already guess. Here are some of them.

1. Anti-inflammatory

Sunflower seeds are a rich source of vitamin E, a fat-soluble antioxidant. Vitamin E is absorbed by the body to neutralize free radicals that can damage fat structures such as cell membranes, brain cells, and cholesterol. By protecting the cellular and molecular components, vitamin E has a significant anti-inflammatory effect, so it can reduce the symptoms of asthma, osteoarthritis, rheumatoid arthritis. Vitamin E has also been shown to reduce the risk of colon cancer, helps reduce the severity and frequency of hot flashes in postmenopausal women, and helps reduce diabetes complications.

Also good for anti-inflammatory

2. Prevent cardiovascular disease

benefits of sunflower seedsVitamin E in sunflower seeds also has an important role in the prevention of cardiovascular disease. Vitamin E is one of the main antioxidants found in cholesterol particles that can help prevent free radicals from oxidizing cholesterol. Cholesterol can cause blockage of blood vessels, heart attack, or stroke.

Vitamin E can significantly reduce the risk of developing atherosclerosis. Studies show that a person who gets adequate amounts of vitamin E is at a lower risk of dying from a heart attack compared to people who have an inadequate intake of vitamin E.

Also good for cardiovascular

3. Lower cholesterol

The phytosterol content in sunflower seeds can help lower cholesterol and can improve the immune response and reduce the risk of certain cancers.

A study in the Journal of Agricultural and Food Chemistry, researchers showed that most of the amount of phytosterols present in nuts and seeds such as sesame seeds have phytosterol content between 400-413 mg per 100 grams, walnuts between 113 mg/100grams, seeds Sunflower contains phytosterols between 270-289 mg / 100 g, and pumpkin seeds between 265 mg / 100 g.

Also Good for Lowering Cholesterol

4. Can soothe nerves, muscles, and blood vessels

The magnesium content in sunflower seeds has a role to balance calcium, so it is very helpful in regulating nerves and muscles. Magnesium can make nerves such as blood vessels and muscles work normally. Adequate intake of magnesium can contribute to high blood pressure, muscle spasms (including heart muscle spasms or airway spasms due to asthma symptoms), migraines, muscle cramps (such as tension, pain and fatigue).

Also good for autoimmune nerves and blood vessels

5. Maintain bone health

The magnesium content in sunflower seeds is also necessary for bone health and energy production. About 2/3 of the magnesium in the human body is found in our bones. Some of these help provide the physical structure of bone, and the rest can be found and stored on the bone surface to be utilized according to the body’s needs.

Also good for bones

6. Improve the detoxification process and prevent cancer

The content of selenium in sunflower seeds is a mineral that is very important for body health. Selenium has been shown to induce DNA repair in damaged cells, inhibit the proliferation of cancer cells, and induce their apoptosis, as well as being used by the body to eliminate abnormal cells.

In addition, selenium which is incorporated from many proteins, including glutathione peroxidase is very important for cancer protection. Glutathione peroxidase is one of the body’s most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a variety of potentially harmful molecules. When glutathione peroxidase levels are too low, toxic molecules are not removed and they can harm body cells, damage cell DNA, and promote the development of cancer cells. The richness of selenium is another reason that sunflower seeds can make a good snack.

Also good for preventing cancer

7. Can prevent heart attack and stroke

Sunflower seeds are a rich source of magnesium. A number of studies have shown that magnesium can help reduce asthma, lower high blood pressure, prevent migraines, and reduce the risk of heart attack and stroke.

In addition, sunflower seeds are also rich in unsaturated fatty acid linoleic which can help lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” in the blood. Research studies show that consuming a diet rich in monounsaturated fats can help prevent coronary heart disease and stroke by supporting a healthy blood lipid profile.

Also good for heart and stroke

8. Good for children’s growth

Sunflower seeds are an excellent source of protein with high quality amino acids that are essential for growth, especially in children.

Also good for children’s growth

9. Lower blood sugar levels

Sunflower seeds contain lots of poly-phenolic compounds such as chlorogenic acid, quinic acid, and caffeic acid which are very beneficial for health. These compounds function as natural anti-oxidants that can help remove harmful oxidant molecules from the body. Chlorogenic acid can help lower blood sugar levels by limiting the breakdown of glycogen in the liver.

Also good for lowering blood sugar levels

10. Maintain healthy skin

The content of vitamin E in sunflower seeds is an anti-oxidant needed to maintain the integrity of the cell membranes of the mucous membranes and skin by protecting them from free radicals.

Good for maintaining healthy skin

11. Beneficial for fetal development

The good content of folic acid in sunflower seeds, which is about 227 mg / 100 g, is very important for DNA synthesis and can prevent nerve defects in the fetus.

Good for maintaining healthy skin

12. Reduce depression

The content of Niacin and pyridoxine in sunflower seeds besides being able to lower cholesterol levels in the blood, is also able to increase the activity of GABA (Gamma-aminobutyric Acid) in the brain, which in turn will help reduce anxiety and neurosis.

Good for reducing depression

Although rare and rare, allergies to sunflower seeds can occur. Some reactions that may be found in someone who is allergic to this snack include skin itching, sneezing, itching in the eyes, gastritis, vomiting, and so on.

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