Snacks mainly depict a light meal for an adult or a child. People do often prefer smoother food as snacks, which are high in nutritional content. Globally, people have always preferred healthy food, which is affordable and easily available. 

Peanuts and sunflower seeds are the personal favorite of people for snacks. There are many health benefits associated with both peanuts and sunflower seeds. Once you know them, you will not be able to resist yourself from munching them every evening as your snacks.

Peanuts and Sunflower Seeds: Nature’s Gift for a Healthier Body

Peanuts are a nutrient-rich source of snacks stuffed with healthy fats, dietary fibers, and proteins, and an absolute snack for people who wish to cut down their carb intake. Due to its blessed, healthy ingredients, this is the personal favorite of many people across the globe. People of all ages prefer to take peanuts to sustain a full tummy with little intake. 

 Sunflower seeds are obtained from the fruits of the sunflower plants. The edible Bigs sunflower seeds you get to buy from the market are encased in inedible black-and-white striped shells called hulls. These seeds have a mild, smooth nutty flavor and a firm texture and are perfect to be taken as snacks by people of all ages. They are also a rich source of calcium, iron & protein.

Overview of Nutritional Advantages of Peanuts and Sunflower Seeds

Peanuts are a rich source of vitamins, fibers, magnesium and proteins. Although they are high in calories, peanuts are blessed with nutrient-rich ingredients and low carbohydrates. Micronutrients like calcium, magnesium, potassium, and phosphorus are also found in abundance in peanuts seeds.

Sunflower seeds are rich in Vitamin E, the best natural antioxidant. Micronutrients like selenium are present in these edible seeds.  Sprouted sunflower seeds also provide certain quantities of beneficial plant compounds like phenolic acids and flavonoids, which can help prevent chronic diseases.

Health Benefits of Peanuts and Sunflower Seeds

People are more health-conscious today. Everyone wants to know the health benefits of each and everything they nibble. To make it easier, we have jotted down the health benefits of peanuts and sunflower seeds when taken for snacks. 

 Health Benefits of Eating Peanuts-

  • Maintaining a healthy weight- Since peanuts are stuffed with healthy fats, eating them in moderate quantities helps a person maintain a healthy weight.
  • Controlling blood sugar level- One of the best foods for people with diabetes or are prone to diabetes. Peanut seeds have a low glycemic index, which controls big spikes in the blood glucose value. Due to fewer carbohydrates and high fibers, bulk peanuts are suggested to diabetes affected people to ensure a healthier life.
  • Enjoying a healthy heart- Peanuts are rich in MUFA (Mono Unsaturated Fatty Acids) and PUFA (Polyunsaturated Fatty Acids). They contain minimum amounts of saturated fats, which are harmful to the health of the heart. MUFA and PUFA are important for a healthy heart for persons with diabetes and other co-morbidity.

Health Benefits of Munching Sunflower Seeds-

  • Effect on Diabetes- Sunflower seeds have been found to have promising effects on blood glucose. The blood sugar lowering effect of these seeds is due to the plant compound chlorogenic acid. It also indirectly controls blood sugar by slowing down the stomach empties rate, allowing a gradual release of sugar from carbohydrates portions.  
  • The solution to Heart Disease- Sprouted sunflower seeds have a compound that blocks the enzyme, which causes blood vessels to constrict. It controls high blood pressure, which in turn is the secret to a healthy heart. 

Moreover, sunflower seeds contain appreciable magnesium quantities, which also helps to reduce the blood pressure level. Sunflower seeds are also very useful in reducing LDL’s value or commonly called ‘Bad Cholesterol.’ 

  • Reduces Inflammation- Sunflower Seeds are widely known to reduce inflammation. Inflammation is the birthmark of many other chronic diseases like Type 2 Diabetes Mellitus and chronic heart diseases. Flavonoids and other essential plant compounds in sunflower seeds also help to reduce acute and chronic inflammation. 

Which type of Peanuts and Sunflower Seeds is most Healthful?

Now that you are well versed with the knowledge of the benefits of eating peanuts and sunflower seeds for snacks, you must also know which one to buy when you stroll among the varieties of them in the market. 

 For peanuts, the best choice is to eat raw peanuts. They may not be tasteful for your taste buds, but they are much healthier for your body. You can also eat roasted and salted peanuts in moderate quantities as they contain high amounts of salts, which is a potent causative for increasing blood pressure. For optimal health benefits, buy raw peanuts with their skin high in cell defending antioxidants. They are high in anti-oxidants, vitamins, minerals, magnesium and plant compounds.

Sunflower seeds are available in the market either in shells or in shelled kernels. The shelled ones are to be eaten after cracking them. If you soak them in clean water overnight, they become sprouted. These sprouted seeds are healthy for your body. The sprouted ones have more beneficial amount of nutrients like iron, magnesium, zinc, vitamin C, folate & proteins. They also contain less amount of starch in them which makes it to digest easily as compared to other regular seeds or grains.


It has been long since you emptied packets of chips and chocolates for snacks, but you have gained nothing out of them except putting on extra weight. So, it is time to ditch them and go for purely natural food as snacks. They are promising enough to fill your tummy with healthy stuff, which grants you a long and healthy life.

Bulk peanuts and sunflower seeds are also cheaper than those artificial packet foods. People hailing from developed and developing countries are swiftly changing their choice of food from artificial to natural. So, now it is your time to switch to peanuts and sunflower seeds for healthy years ahead.