Raw vs. Roasted Sunflower Seeds: Which Is Better for Nutrient and Antioxidant Absorption?

Sunflower seeds are rich in healthy fats, plant-based protein, and antioxidants. However, whether you eat them raw or roasted can affect how well your body absorbs these nutrients and antioxidants.

What Nutrients Do Sunflower Seeds Offer?

Raw sunflower seeds naturally contain a wide range of nutrients , including:

Vitamin E

Magnesium

Selenium

B vitamins

Protein

Heart-healthy unsaturated fats

These nutrients support heart and brain function, immune system function , and energy metabolism.

How Does Roasting Affect These Nutrients?

When sunflower seeds are roasted, heat can alter their nutrient profile.

Research shows that roasting reduces several heat-sensitive compounds, including vitamin E and phenolic antioxidants , which can help protect cells from damage. Protein qua