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By Heide Kennedy, Arizona Farm Bureau Communications Intern

Anytime my family went on a trip or went to livestock shows, we would always bring lots of bags of roasted sunflower seeds. I’m not sure how, but these quickly became one of my brother’s and my favorite snacks to take, and we were always divided on whether dill pickle, black pepper, or barbecue-flavored seeds were the best. All that aside however while they may be small, sunflower seeds are packed full of nutrition and offer lots of health benefits!

According to registered dietician-nutritionist Rhyan Geiger, sunflower seeds contain impressive macronutrients and micronutrients such as protein, fiber, unsaturated fats, vitamin E, iron, zinc, selenium, manganese, magnesium, copper, selenium, and B vitamins. They are also rich in healthy plant compounds including flavonoids, tocopherols, and phenolic acid.

So, if sunflower seeds have all those nutrients, what exactly does that mean for our health? Geiger notes that there are a lot of health benefits that can come from many of these nutrients including:

• Better heart health – Sunflower seeds have no cholesterol, lots of fiber, and linolic acid, all of which promote a healthy heart.
• Better thyroid health – Sunflower seeds contain high levels of selenium. Having low selenium levels can spark thyroid disorders.
• Better metabolic health – All of the fiber, protein, and fats aid in digestion and dull the blood sugar response.
• Strengthened immune health – The selenium, zinc, and antioxidants in sunflower seeds all help to bolster your immunity and keep you from getting sick.
• Boosts digestive health – Sunflower seeds contain both soluble and insoluble fiber, a nutrient that many are lacking in. It helps to pass foods through your digestive tract more easily and feed the healthy bacteria in your gut.
• Promotes growth, development, and repair – Sunflower seeds are high in protein, which is essential for the maintenance and growth of cells. Also, they contain zinc and folate which are essential to promote development during pregnancy.
• Boosts skin health – The healthy fats and vitamin E content in sunflower seeds offer anti-inflammatory skin benefits and help to protect your skin from the sun.

As you can see, these little seeds have quite a lot of nutrients and health benefits packed in their tiny shells. Consider adding them to your trail mixes, salads, baked goods, or even eat them straight from the bag like my brothers and I do!

Did you know that sunflowers grow really well in our Arizona heat? Check out your local farmers market for some locally grown sunflower seeds or sunflower seed butter!

For more health-related articles, check out the Fill Your Plate blog!