- source of vitamin E, a fat-soluble antioxidant that helps protect cells from oxidative damage.
The eyes contain tissues that are exposed to light and rely on complex antioxidant systems to maintain their function. Vitamin E contributes to the body’s overall antioxidant defences, although eating sunflower seeds has not been shown to prevent all age-related eye conditions.
Sunflower seeds also provide healthy unsaturated fats, protein, and other nutrients.
Raw or roasted: Which should you choose?
Both raw and roasted sunflower seeds can fit into a healthy diet. You do not need
to avoid all roasted seeds to protect their nutritional value.
Processing and storage can affect some nutrients and fats, but the degree varies. More important practical considerations include freshness, portion size, and the amount of added salt.
For an everyday snack, choose unsalted sunflower seeds if you want to limit sodium intake.
Try adding them to:
Green salads.
Wholegrain cereals.
Homemade bread.
Yoghurt or porridge.
Homemade trail mixes.
A small handful can add flavour and nutritional value without requiring expensive supplements.
