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. 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. Cannon’s approach is a little different: “You can use them in a pesto instead of pine nuts or to make a vegan alternative to Parmesan cheese,” she suggests. “I add them to cereal and oatmeal to boost the fiber, plant-based protein, and healthy fat content of those typically carbohydrate-heavy meals.” 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.”
