Sunflower Seeds Benefits for Skin And Hair

Sunflower Seeds Benefits for Skin And Hair

Sunflower seeds have gained immense popularity during the recent decade among nutrition enthusiasts. They are mostly popular for their usage in the production of edible oils. They consist of high nutritional value and also offer a wide array of health benefits to the human body.

Found in trail mixes to nutrition bars, these sweet-nutty sunflower seeds are responsible for taking good care of your health, skin, and hair. Thus, you may include sunflower seeds in your delightful smoothie bowls, breakfast bowls, salads, curries, or even consume them as fried snacks.

Therefore, consuming a handful of sunflower seeds every single day goes a long way in improving not just your overall health but your skin and hair as well.

What Are Sunflower Seeds?

To be precise, there are two types of sunflower crops available in the market: one, which is usually harvested to extract edible oils from the seeds, and second, which is harvested to obtain edible seeds from. As the names suggest, Sunflower seeds are harvested from beautiful flower heads and are basically the fruits of a plant known as Helianthus annulus.

These seeds generally come enclosed with black and white striped shells, which require removing off the skin of the seeds before consuming them. Additionally, sunflower seeds that come with full black solid black colored shells are then carried off for oil extraction. Sunflower seeds are categorically characterized by a mild, nutty flavor and a firm yet tender texture.

Sunflower Seeds – Nutrition Facts

Sunflower Seeds Health Benefits and Nutrition Facts

As we go about unfolding new facts about sunflower seeds, one of the most amazing things about them is that these tiny seeds are packed with tons of essential nutrients. They are mainly 20% protein, about 42% oils, and 31% unsaturated fatty acids.

These seeds also pose an excellent source of important vitamins such as A, B3, B5, B6, E, and folate, essential minerals like copper, iron, manganese, potassium, calcium, phosphorus, and crucial fatty acids like oleic acid, linoleic acid, etc. To add to that, sunflower seeds contain almost 163 calories and zero cholesterol. Below are some of the important sunflower seeds benefits for health.

  • They help to improve digestive health since they are very high in insoluble dietary fibers.
  • They are known to keep away free radical damage with the presence of packed antioxidants like Vitamin C and E, copper, selenium, etc., in them.
  • Sunflower seeds are also a great source for keeping bad cholesterol away from the body.
  • These tiny seeds help in regulating blood pressure levels since they are rich in potassium and magnesium.
  • These seeds are also great for keeping your blood sugar levels under control. Therefore, they are a better dietary option for people who have diabetes.
  • Additionally, these seeds help in maintaining bone health due to the presence of high calcium and magnesium levels in them and advocate for visible weight loss.
Calories 584 (Amount Per 100 grams)% Daily Value (based on a 2,000 calorie diet).
Total Fat – 51 g78%
Saturated Fat – 4.5g22%
Sodium – 9 mg0%
Total Carbohydrates – 20 g6%
Dietary Fiber – 9 mg36%
Sugar – 2.6 g
Cholesterol – 0mg0%
Potassium – 645%18%
Protein – 21 g42%
Vitamin D0%
Vitamin C2%
Vitamin B-665%

Sunflower Seeds Benefits For Hair

Sunflower Seeds Benefits For Hair

Below are some of the important sunflower seeds benefits for hair:

1. Repairing Frizzy Hair: Sunflower seeds help in repairing frizzy hair and infuse hair with moisture and deep conditioning due to the fatty acids present in them.

They also form a protective layer around your hair strands to prevent any damage caused by dirt and pollution. Thus, they help in maintaining good hair health and keeping it strong and shiny. 

2. A Natural Conditioner: One of the most important sunflower seeds benefit for hair is that it acts as a natural conditioner. Extremely lightweight in texture, sunflower seed oil helps to lock in moisture to the roots of your hair and gets absorbed easily on your scalp and hair.

The calming properties of sunflower oil are also known for providing deep conditioning to the hair without having to visit salons regularly or following up with hair spas. They also provide a lustrous shine to the hair, making it appear shinier and thicker. 

3. Fighting Hair Loss: Another important sunflower seeds benefit for hair is that they are an excellent agent for preventing hair loss and promoting proper hair growth.

The higher levels of zinc and Vitamin E present in the seeds help to boost proper blood circulation throughout the scalp and, therefore, stimulate hair follicles for better and stronger hair growth. If hair growth is your primary concern, you can also try using Chia seeds, pumpkin seeds and hibiscus as natural remedies.

Sunflower Seeds Benefits For Skin

Sunflower Seeds Benefits For Skin

As already mentioned above various sunflower seeds benefits for hair. Now it’s time to know numerous sunflower seeds benefits for skin:

1. Prevents Premature Ageing: One of the most important sunflower seeds benefit for skin is that they help delay ageing signs. Sunflower seeds are rich in Vitamin E and selenium that help in repairing damaged cells and increasing collagen production. Thus, they make your skin look firm and less wrinkly.

2. Prevents Damage from UV Exposure: Another important sunflower seeds benefit for skin is that it contain high levels of copper, which boosts melanin production in the body and protects the skin against the harmful effects of UV exposure from the sun.

3. Keeps Skin Bacteria-Free: The essential fatty acids present in the seeds hold powerful antibacterial properties that help to soothe and fight acne breakouts, infections, and other skin issues. They also play a major role in improving skin’s immunity to fight off bacterial infections, inflammation, redness, and sensitivity.

Additionally, The magnesium present in these seeds helps regulate hormonal imbalance and thereby regulate excess sebum production to reduce the occurrence of acne.

Note: While natural remedies are one of the best ways to fight acne, they make a lot of time and patience to work. To prevent any more breakouts and to remove any acne spots, you can try using a face serum.

4. Healthy and Glowing Skin: These seeds provide sufficient nourishment and hydration to the skin cells, making our skin feel soft, supple, smooth, and healthy. Another important sunflower seeds benefits is that they act as a natural sun protection agent and helps in repairing skin damage caused by excessive UV exposure. If glowing skin is your main concern, you could also try using a fruit facial to help you make your skin brighter.

How to Use Sunflower Seeds for Better Skin and Hair?

As we have seen numerous sunflower seeds benefits for hair and skin, now lets learn how to use sunflower seeds for better skin and hair.

1. Add Sunflower Seeds To Your Diet

Due to numerous potential sunflower seeds benefits, many people consider consuming sunflower seeds by adding them to their regular diets through various recipes. They can be consumed raw, dry roasted, or even fried in butter as a snack.

Alternatively, they may be used for garnishing muffins or any other dessert item. Or you may even use them in your smoothie recipes or in various other cooked dishes to add a flavorful blast.

2. Massage Your Scalp With Warm Sunflower Oil

For best results, take a small portion of sunflower seed oil and massage directly into the scalp, carefully covering each section with time and patience. Then, comb the hair from the root to the end and let it sit overnight.

Next morning, rinse off the oil by applying shampoo, followed by a conditioner, to get lustrous, healthy, and soft hair. Repeat the same process at least twice or thrice a week for better results and good hair health.

3. DIY Sunflower Seed Face Pack

DIY sunflower seed face pack is one of the best ways to achieve better results using sunflower seeds. In order to prepare the mask:

  • You have to soak the sunflower seeds in rosewater overnight or at least 8 hours.
  • The next day, place the seeds mixture in a blender along with a few teaspoons of honey and blend until smooth.
  • Now apply the paste to your face and let it dry for about 20-25 minutes.
  • Rinse it off with cold water and repeat twice a week.

Are There Any Known Side Effects of Topical Sunflower Seed Use?

Despite numerous sunflower seeds benefits for hair, skin, and overall health, like any other food, these seeds are also not free of potential side effects. Although it is likely rare to develop allergies from consuming sunflower seeds, it is proven that too much consumption of these may cause a person to vomit, develop rashes on the skin, catch a fever, or even suffer from asthma. Additionally, a diet rich in sunflower oil usually increases fasting insulin and blood sugar levels in a person.

Frequently Asked Questions (FAQs)

According to experts, there are numerous sunflower seeds benefits for hair, skin, and overall health. Although sunflower seeds are quite safe to be consumed every single day, there should be a fixed quantity or measure to be labeled as safe to prevent overeating or to overconsume the seeds.

Thus, consuming about 30 grams of sunflower seeds every day is considered sufficient for the body.

Numerous sunflower seeds benefits for skin, hair and health have made them a popular addition to pregnancy diets:

  • These seeds are a great source of vitamins, protein, minerals, antioxidants, and polyunsaturated fats.
  • Vitamin E content in sunflower seeds acts as an antioxidant to help protect your body from damages caused by free radicals.
  • Phosphorus and minerals found in the sunflower seed help in the development of the bones of the unborn baby.
  • High content of potassium helps regulate sodium balance in your body.
  • Phytochemicals in the seeds improve your immune system that weakens during pregnancy, to increase the ability of the body to accept the growing fetus.

Although sunflower seeds contain higher calorie levels, they are extremely beneficial for weight loss due to the higher concentrations of nutrients present in them. Protein, fat, and fiber are especially filling, making sunflower seeds an optimal choice for snacking.


Thus to conclude, sunflower seeds have a ton of health benefits and, therefore, deserve a good place in your regular diet. Not only packed with good nutrients, but they also reflect noticeable changes on the skin and hair when applied thoroughly following the correct process.

They can easily be added to your curries or even be consumed as flavorful snacks. Seeds are usually packed with a lot of nutritional value, essential vitamins, and energy-boosting properties, and hence, including them in your diet may go a long way in improving your overall health for the better.  

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