Sunflower Seeds 

1. Rich in Nutrients

• High in vitamin E, an antioxidant that protects your cells.

• Contains magnesium, selenium, iron, zinc, and B vitamins.

2. Good for Heart Health

• Contains healthy fats (polyunsaturated + monounsaturated).

• Helps lower bad cholesterol (LDL) and supports healthy blood pressure.

3. Supports Immunity

• Vitamin E and selenium help boost immune function.

4. Good for Skin & Hair

• Vitamin E supports glowing skin and reduces inflammation.

• Healthy fats help maintain moisture and hair strength.

5. Helps with Energy & Brain Function

• Rich in protein, healthy fats, and vitamin B6—supports brain and nerve function.

6. Helps Reduce Inflammation

• Contains antioxidants and anti-inflammatory nutrients.

7. High in Fiber

• Supports digestion and gut health.

🌻 Uses of Sunflower Seeds

1. As a Snack

• Roasted and salted

• Raw and unsalted

• Spiced (chili, lemon, masala, etc.)

2. In Cooking & Baking

• Added to salads

• Mixed in yogurt or oatmeal

• Used in bread, muffins, cookies

• Added on top of stir-fries or sautéed vegetables

3. As a Topping

• For smoothies

• For desserts

• For soups

4. As Sunflower Seed Butter

• A peanut-butter substitute

• Good for people with nut allergies

5. In Trail Mix

• Mixed with nuts, raisins, seeds, chocolate chips, etc.

🌻 How to Use Sunflower Seeds (Easy Ways)

1. Eat Them Raw

• A handful (1–2 tablespoons) daily as a healthy snack.

2. Roast Them

• Roast on low heat for 5–10 minutes.

• Add salt or spices like chili, pepper, or turmeric.

3. Add to Breakfast

• Sprinkle on:

  • Oatmeal

  • Smoothie bowls

  • Cereal

  • Yogurt

4. Add to Lunch/Dinner

• Add to salads for crunch.

• Mix into rice or quinoa bowls.

• Sprinkle on top of cooked vegetables.

5. Make Sunflower Seed Butter

• Blend roasted seeds until smooth.

• Add a little salt or honey if desired.

6. Add to Baked Goods

• Mix into bread dough, muffins, or homemade energy bars.