Fats

• Ninety percent of fat in sunflower seeds is monounsaturated or polyunsaturated, both considered "heart-healthy" alternatives to trans-fats and saturated fats. Recommended by the American Heart Association, these fats may help lower cholesterol, reducing the risk of heart disease.
  
  

Considerations

• At 160 calories per ounce, too many servings may be harmful to your waistline. Small quantities of raw and unsalted varieties are a healthy snack option; they contain filling fiber and protein.
  
  

Effects

• Raw seeds can cause digestive issues. Sprouting them overnight can prevent this: the process breaks down carbohydrates that contribute to indigestio and will activate beneficial enzymes in the seed.
  
  

Theories/Speculation

• Sufferers of diverticulitis, when the digestive tract becomes inflamed, are usually warned away from seeds, which might get stuck in the intestines and cause irritation. According to the Mayo Clinic, no scientific evidence currently supports this.
  
  

Warning

• As with any food product, allergic reactions are possible. Be aware that the hulls of unshelled seeds can get lodged between teeth, though this is not likely result in a dangerous situation.