Sunflower Seed – Nutritional Value, Health Benefits, Recipes

The sunflower seed is the seed of the sunflower (Helianthus annuus). There are three types of commonly used sunflower seeds: linoleic (most common), high oleic, and sunflower oil seeds. Each variety has its own unique levels of monounsaturated, saturated, and polyunsaturated fats. The information in this article refers mainly to the linoleic variety.

For commercial purposes, sunflower seeds are usually classified by the pattern on their husks. If the husk is solid black, the seeds are called black oil sunflower seeds. The crops may be referred to as oilseed sunflower crops. These seeds are usually pressed to extract their oil. Striped sunflower seeds are primarily eaten as a snack food; as a result, they may be called confectionery sunflower seeds.

Sunflower Seeds are usually of two types-

  • Sunflower Seeds that we eat
  • Sunflower Seeds used to extract oil.

Around 2000 seeds are obtained from large sunflower heads. These seeds can be eaten as a snack or they can be added to :

  • Mukhwas
  • Nutrition bars
  • Bread
  • Muffins
  • Yoghurt
  • Stir-fries
  • Salads

You can even have sunflower butter made using these seeds.

Sunflower seed Quick Facts
Name: Sunflower seed
Scientific Name: Helianthus annuus
Origin Native to North America.
Shapes 6 mm to 10 mm long, conical
Flesh colors Gray to white
Calories 818 Kcal./cup
Major nutrients Vitamin E (328.27%)
Copper (280.00%)
Total Fat (205.83%)
Vitamin B1 (172.67%)
Vitamin B6 (144.85%)
Health benefits Skin health, Assist in losing weight, Hair health, Controls cholesterol, Balance the level of hormone

Sunflower seeds are the bonus of beautiful sunflower which is a plant with yellow petals rays that arise from bright yellow seed studded center. Helianthus annuus reflects the solar appearance. Helios is the Greek word for sun and anthos is the Greek word for flower. Sunflower produces grayish to green or black seeds which are encased in tear-dropped shaped gray or black shells which feature white and black stripes. These seeds are rich in oil and are the main sources of polyunsaturated oil. The shelled sunflower seeds possess a mild nutty taste and firm texture.

Facts of Sunflower seed

Name Sunflower seed
Native Native to North America.
Common/English Name Annual sunflower, Common sunflower, Wild sunflower
Name in Other Languages Afrikaans: Sonneblom;
Chinese: Zhàng jú (丈菊), Xiàngrìkuí (向日葵);
Finnish: auringonkukka, Isoauringonkukka;
French: grand soleil, hélianthe annuel, tourne-soleil, Tournesol, Tournesol, Grand-soleil, Graines-à-perroquets;
German: Gewöhnliche Sonnenblume;
Italian: girasole, Girasole commune;
Latin: Oleum Helianthi annui;
Polish: Słonecznik;
Portuguese: Girassol;
Romanian: floarea soarelui, ierboaie, ochiul soarelui, patonea, ruji, răsărită, sorinăl;
Russian: podsolnečnik odnoletnij, podsolnechnik (odnoletniyподсолнечник однолетний);
Spanish: Girasol, mirasol;
Swedish: solros;
Welsh: blodyn yr haul;
Arabic: ‘Abbâd esh shams;
Danish: Solsikke;
Dutch: Zonnebloem;
Estonian: Harilik päevalill, Päevalill;
Hungarian: Napraforgó;
Japanese: Himawari, Koujitsuki;
Korean: Hae ba ra gi;
Norwegian: Solsikke, Solvendel;
Polish: Slonecznik roczny, Slonecznik zwyczajny;
Portuguese: Girassol;
Slovenian: Navadna sonènica;
Turkish: Ay çiç., Gün çiç., Güne bakan
Plant Growth Habit Annual wildflower
Soil Fertile, moist, well-drained
Stem Large and stout, 3-9 feet tall
Leaf Heart-shaped, 8 inches long and 6 inches across
Flowering Season Mid- to late summer
Flower Yellow
Seed 6 mm to 10 mm long, conical
Kernel Gray-white
Major Nutritions Vitamin E (alpha-tocopherol) 49.24 mg (328.27%)
Copper, Cu 2.52 mg (280.00%)
Total Fat (lipid) 72.04 g (205.83%)
Vitamin B1 (Thiamin) 2.072 mg (172.67%)
Vitamin B6 (Pyridoxine) 1.883 mg (144.85%)
Selenium, Se 74.2 µg (134.91%)
Phosphorus, P 924 mg (132.00%)
Manganese, Mn 2.73 mg (118.70%)
Tryptophan 0.487 g (110.68%)
Magnesium, Mg 455 mg (108.33%)
Calories in 1 cup (140 g) 818 Kcal.

Sunflower Scientific Classification

Scientific Name: Helianthus annuus

Rank Scientific Name & (Common Name)
Kingdom Plantae  (Plantes, Planta, Vegetal, plants)
Subkingdom Viridiplantae
Infrakingdom Streptophyta  (Land plants)
Superdivision Embryophyta
Division Tracheophyta (Vascular plants, tracheophytes)
Class Magnoliopsida
Subclass Asteridae
Order Asterales
Family Asteraceae  (Sunflowers, tournesols)
Genus Helianthus L. (Sunflower)
Species Helianthus annuus L. (Common sunflower, sunflower, wild sunflower, annual sunflower)

The annual species of Sunflower is cultivated as a crop for its edible fruits also called sunflower seeds and edible oil.  It is also used as livestock forage, bird food and used in industrial applications. Firstly this plant was domesticated in America. It is a widely branched annual plant having many flower heads. Sunflower possesses a large single inflorescence in an unbranched stem. In the 16th century, sunflower seeds were brought from the Americas to Europe, and then sunflower oil was widely spread as a cooking ingredient.

This wildflower has a large and stout central stem measuring 3 to 9 feet tall. There are a few side stems towards the apex of the plant but is tall and columnar overall. The central stem is terete, light green to reddish green which is covered with stiff spreading hairs. Leaves are large, alternate measuring 8 inches long and 6 inches across. It is ovate-cordate, cordate, or ovate having fine dentate margins though some small upper leaves are lanceolate and have smooth margins. The upper surface of the leaves is covered with short stiff hairs and is dull green. Petioles are light green-reddish green covering with short stiff hairs. The flower head resembles a daisy which consists of various central disk florets each measuring 1/8 inches across which are yellow to brown. It is surrounded by 20 to 40 ray florets. The petals are yellow. Each flowerhead measures 3 to 5 inches across. The average plant bears 1 to 12 of these flower heads and blooms from mid to late summer. The disk florets are followed by large seeds which are ovoid and somewhat flattened in shape.

The seeds of sunflower are unique food that is rich in various essential nutrients such as copper, vitamin E, vitamin B like phosphorus, thiamine, and selenium. Sunflower seeds are a healthy source of essential fatty acids such as linoleic acid and also provide amino acids, fiber, and phytosterols. Sunflower seeds are healthy sources of fats that assist in building blocks for cell membranes, helps to slow absorption of food, allow the body to balance membranes, and act as a carrier of vital fat-soluble vitamins D, A, K, and E.

History

Sunflower is native to North America. Evidence shows that sunflowers were cultivated as long as 3000 B.C. by Native Americans. Yet, it was discovered and taken to Europe and spread to Russia where it is commercialized as a crop and has been harvested for oil. In the late 1800’s, they were brought back to North America where they are widely known for seeds, oil, and addition to the garden.

Sunflower seeds are a great source of nutrients such as Vitamin E which is also called gamma-tocopherol. Vitamin E is an antioxidant that is found in seeds and nuts which is found in Sunflower seeds that helps to counteract free radical damage.

Sunflower seeds are highly associated with promoting cardiovascular health as it is able to lower bad cholesterol and prevents hypertension, prevents cancer, muscle cramps, headaches, healthy skin and improve detoxification.

Nutritional value of Seeds, sunflower seed kernels, dried

Serving Size:1 cup, 140 g

Calories 818 Kcal. Calories from Fat 648.36 Kcal.

Proximity Amount % DV
Water 6.62 g N/D
Energy 818 Kcal N/D
Energy 3423 kJ N/D
Protein 29.09 g 58.18%
Total Fat (lipid) 72.04 g 205.83%
Ash 4.23 g N/D
Carbohydrate 28 g 21.54%
Total dietary Fiber 12 g 31.58%
Total Sugars 3.67 g N/D
Sucrose 3.5 g N/D
Minerals Amount % DV
Calcium, Ca 109 mg 10.90%
Iron, Fe 7.35 mg 91.88%
Magnesium, Mg 455 mg 108.33%
Phosphorus, P 924 mg 132.00%
Potassium, K 903 mg 19.21%
Sodium, Na 13 mg 0.87%
Zinc, Zn 7 mg 63.64%
Copper, Cu 2.52 mg 280.00%
Manganese, Mn 2.73 mg 118.70%
Selenium, Se 74.2 µg 134.91%
Vitamins Amount % DV
Water-soluble Vitamins
Vitamin B1 (Thiamin) 2.072 mg 172.67%
Vitamin B2 (Riboflavin) 0.497 mg 38.23%
Vitamin B3 (Niacin) 11.669 mg 72.93%
Vitamin B5 (Pantothenic acid) 1.582 mg 31.64%
Vitamin B6 (Pyridoxine) 1.883 mg 144.85%
Vitamin B9 (Folate) 318 µg 79.50%
Folate, food 318 µg N/D
Folate, DEF 318 µg N/D
Choline 77.1 mg 14.02%
Vitamin C (Ascorbic acid) 2 mg 2.22%
Fat-soluble Vitamins
Vitamin A, RAE 4 µg 0.57%
Vitamin A, IU 70 IU N/D
Beta Carotene 42 µg N/D
Betaine 49.6 mg N/D
Vitamin E (alpha-tocopherol) 49.24 mg 328.27%
Tocopherol, beta 1.65 mg N/D
Tocopherol, gamma 0.52 mg N/D
Tocopherol, delta 0.03 mg N/D
Lipids Amount % DV
Fatty acids, total saturated 6.237 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.035 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 3.094 g N/D
Margaric acid (heptadecanoic acid) 17:00 0.028 g N/D
Stearic acid 18:00 (Octadecanoic acid) 2.366 g N/D
Arachidic acid 20:00 (Eicosanoic acid) 0.161 g N/D
Behenic acid (docosanoic acid) 22:00 0.448 g N/D
Lignoceric acid (tetracosanoic acid) 24:00 0.105 g N/D
Fatty acids, total monounsaturated 25.939 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.028 g N/D
Heptadecenoic acid 17:1 0.021 g N/D
Oleic acid 18:1 (octadecenoic acid) 25.732 g N/D
Gadoleic acid 20:1 (eicosenoic acid) 0.119 g N/D
Nervonic acid (Tetracosenoic acid) 24:1 c 0.041 g N/D
Fatty acids, total polyunsaturated 32.392 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 32.27 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.084 g N/D
20:5 n-3 (EPA) 0.02 mg N/D
Phytosterols 748 mg N/D
Amino acids Amount % DV
Tryptophan 0.487 g 110.68%
Threonine 1.299 g 73.81%
Isoleucine 1.595 g 95.39%
Leucine 2.323 g 62.85%
Lysine 1.312 g 39.23%
Methionine 0.692 g N/D
Cystine 0.631 g N/D
Phenylalanine 1.637 g N/D
Tyrosine 0.932 g N/D
Valine 1.841 g 87.17%
Arginine 3.364 g N/D
Histidine 0.885 g 71.83%
Alanine 1.564 g N/D
Aspartic acid 3.424 g N/D
Glutamic acid 7.811 g N/D
Glycine 2.045 g N/D
Proline 1.655 g N/D
Serine 1.505 g N/D
Isoflavones Amount % DV
Total isoflavones 0.01 mg N/D
Biochanin A 0.01 mg N/D
Formononetin 0.03 mg N/D
Coumestrol 0.01 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health benefits of Sunflower seeds

Sunflower seeds are considered to be healthier for the heart as it contains a rich amount of linoleic acid which is an essential fatty acid. Sunflower seeds are a great source of amino acids, dietary fiber, Vitamin B, Vitamin E, and minerals such as copper, magnesium, iron, potassium, manganese, calcium, phosphorus, selenium and zinc.

Sunflower seeds have healthy monounsaturated or polyunsaturated fat which reduces the chances of heart disease by lowering cholesterol levels in the blood. Moreover, a quarter cup of sunflower seeds provides 20 mg of Vitamin E which is about 90% of the daily recommended intake. This vitamin prevents free radical damage and maintains health at the cellular level and also reduces cholesterol.

  1. Skin health

Sunflower seeds have a high content of Vitamin E which fulfills 80% of daily requirements by ¼ cup of these seeds. When added to the diet, it offers antioxidant properties. Vitamin E acts as an antioxidant for the skin and rejuvenates the skin by promoting blood circulation and lowering the appearance of wrinkles.

  1. Assist in losing weight

Sunflower seeds have high content of calories and also a good amount of dietary fiber. It speeds the digestive process and reduces the level of cholesterol. Moreover, fiber makes the body feel full and prevents the occurrence of overeating.

  1. Hair health

The regular consumption of Sunflower seeds provides great tone and texture. Vitamin E is great for skin health and hair health. Moreover to antioxidants and minerals, seeds contain iron which promotes circulation and promotes blood flow to the scalp by stimulating hair growth.

  1. Controls cholesterol

Sunflower seeds have phytosterols which have been proved to be cholesterol-controlling compounds. Seeds help to protect heart health by reducing cholesterol and deposition of plaque in arteries and blood vessels.

  1. Balance the level of hormone

Research has shown that Sunflower seeds assist in functions of the thyroid gland which is responsible for controlling various hormonal activities in the body.

  1. Digestive health

Dietary fiber helps to optimize digestion by adding bulk to the stool and enhancing peristaltic motion. It also promotes bacterial balance in gut and makes efficient uptake of nutrients.

  1. Cancer prevention

Studies have shown that selenium helps to prevent the occurrence of cancer. It slows down oxidative stress and neutralizes free radicals before it provides too much damage. Studies have shown that sunflower seeds help to prevent cancer by consuming high nutrient diet. Sunflower seeds have antioxidants, vitamins, and trace minerals which help to lower oxidative stress from occurring. The study shows that nutrient found in sunflower seeds possess chemo-preventive compounds that is helpful to cure early phases of cancer development and prevent the growth of the tumor.

The study also demonstrates that Vitamin E protects men from prostate cancer. The new study conducted shows that it lowers the chances of lung cancer. It contains selenium which is essential for the prevention of breast cancer. It has been shown that selenium helps to assist the repair of DNA and detoxify the body from harmful damaged cells. Selenium assists the body to prevent the proliferation of cancer cells and delaying tumor growth.

  1. Promotes mood

Magnesium is associated with improvement in mood and temperament. Sunflower seeds contain a moderate amount of minerals. It is a great snack that is helpful for those suffering from depression or anxiety.

  1. Sound sleep

Magnesium helps to improve sleep as it converts tryptophan into serotonin. It is a food hormone that relaxes the body and prepares for sleep.

  1. Treat hypertension

Magnesium plays a vital role in calcium channels of the body that have a major impact on electrolyte balance as well as blood pressure. About 1/4th cup of these seeds fulfill 30% of the daily requirement of magnesium. It is a fine remedy for treating symptoms such as hypertension.

  1. Heart health

Vitamin E is an antioxidant that helps to lower body-wide harmful inflammation from leading it to various diseases. It is also called gamma-tocopherol which is a powerful antioxidant that is available in seeds and nuts including sunflower seeds. Research shows that a high level of inflammation is correlated with increased chances of heart disease, cancer, stroke, diabetes, and neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease. The frequent consumption of Sunflower seeds helps to balance the level of cholesterol level, lower high blood pressure, hypertension and also protects heart disease.

  1. Treat osteoporosis

Sunflower seeds contain a high amount of essential mineral magnesium. Magnesium has various roles in the body: it balances calcium within cells and is crucial for overall cardiovascular health and assists healthy blood pressure. It is also responsible to keep the skeletal structure healthy and prevent conditions associated with loss in bone mineral density such as osteoporosis. Magnesium helps to lower chronic migraine headaches, chronic fatigue, constipation, and symptoms associated with mood disorders such as anxiety and depression.

Sunflower seeds are a great source of vitamin B such as Vitamin B5 also called pantothenic acid. Vitamin B5 has a vital role in the metabolism of energy as it acts as a coenzyme that is involved in energy-producing chemical reactions in the body. Pantothenic acid has an essential part in regulating hormones, synthesizing fat, and maintaining healthy brain function. The deficiency of Vitamin B5 is associated with symptoms such as muscle cramps, fatigue, and plantar fasciitis which is a painful injury in the shin and feet and is commonly found in athletes.

  1. Treatment for diabetes

The diet rich in seeds and nuts helps to lower hyperglycemia and also balance blood sugar levels. It also lowers the chances of metabolic syndrome development such as insulin resistance or diabetes. The unbalanced level of blood sugar and insulin resistance results in weight gain, inflammation, and autoimmune responses. The nutrients found in sunflower seeds help to prevent dips and spikes of blood sugar that is experienced by most of people due to diets rich in refined grains, sugar, processed foods, and sweetened beverages.

    14. Sunflower Seeds Are a Great Food for Expecting Mothers

Whether you’re hoping to have a baby, are pregnant, or are just trying to follow a well-balanced diet, sunflower seeds have a lot to offer. These seeds are a good source of zinc and folate while being an excellent source of vitamin E. Vitamin E is essential for prenatal health, as it helps the fetus develop and use red blood cells and muscles. Folate supports the placenta and helps prevent spina bifida, while zinc helps produce insulin and enzymes. Vitamin E is also a key nutrient for achieving that “pregnancy glow.” You’ve likely purchased a skincare product that touts having vitamin E in it, as it fights against UV damage and nourishes your largest organ. Sunflower seeds pack more than one-third of your daily needs.

Traditional uses

  • Mandan, Hidatsa, Rees, and Gros Ventres use sunflower seeds to alleviate fatigue.
  • Sunflower seeds are consumed by Navajo for stimulating appetite.

Potential Downsides

While sunflower seeds are healthy, they have several potential downsides.

Calories and Sodium

Though rich in nutrients, sunflower seeds are relatively high in calories.

Eating the seeds in the shell is a simple way to slow your eating pace and calorie intake while snacking, as it takes time to crack open and spit out each shell.

However, if you’re watching your salt intake, keep in mind that the shells — which people commonly suck on before cracking them open — are often coated with more than 2,500 mg of sodium — 108% of the RDI — per 1/4 cup (30 grams) (rx).

Sodium content may not be apparent if the label only provides nutrition information for the edible portion — the kernels inside the shells. Some brands sell reduced-sodium versions.

Cadmium

Another reason to eat sunflower seeds in moderation is their cadmium content. This heavy metal can harm your kidneys if you’re exposed to high amounts over a long period (rx).

Sunflowers tend to take up cadmium from the soil and deposit it in their seeds, so they contain somewhat higher amounts than most other foods (rx, rx).

The WHO advises a weekly limit of 490 micrograms (mcg) of cadmium for a 154-pound (70-kg) adult (rx).

When people ate 9 ounces (255 grams) of sunflower seeds per week for one year, their average estimated cadmium intake increased from 65 mcg to 175 mcg per week. That said, this amount didn’t raise their blood levels of cadmium or damage their kidneys (rx).

Therefore, you shouldn’t worry about eating reasonable amounts of sunflower seeds, such as 1 ounce (30 grams) per day — but you shouldn’t eat a bagful in a day.

Sprouted Seeds

Sprouting is an increasingly popular method of preparing seeds.

Occasionally, seeds are contaminated with harmful bacteria, such as Salmonella, which can thrive in the warm, moist conditions of sprouting (rx).

This is of special concern in raw sprouted sunflower seeds, which may not have been heated above 118℉ (48℃).

Drying sunflower seeds at higher temperatures helps destroy harmful bacteria. One study found that drying partially sprouted sunflower seeds at temperatures of 122℉ (50℃) and above significantly reduced Salmonella presence (rx).

If bacterial contamination is discovered in certain products, they may be recalled — as has happened with raw sprouted sunflower seeds. Never eat recalled products.

Stool Blockages

Eating a large number of sunflower seeds at once has occasionally resulted in fecal impaction — or stool blockages — in both children and adults (rx, rx).

Eating sunflower seeds in the shell may increase your odds of fecal impaction, as you may unintentionally eat shell fragments, which your body cannot digest (rx).

An impaction may leave you unable to have a bowel movement. Your doctor may need to remove the blockage while you’re under general anesthesia.

Besides being constipated due to the fecal impaction, you may leak liquid stool around the blockage and have abdominal pain and nausea, among other symptoms.

Allergies

Though allergies to sunflower seeds are relatively uncommon, some cases have been reported. Reactions may include asthma, mouth swelling, itching of the mouth, hay fever, skin rashes, lesions, vomiting and anaphylaxis (rx, rx,  rx, rx).

The allergens are various proteins in the seeds. Sunflower seed butter — roasted, ground seeds — can be just as allergenic as whole seeds (rx).

Refined sunflower oil is far less likely to contain enough of the allergenic proteins, but in rare cases, highly sensitive people have had reactions to trace amounts in the oil (rx, rx).

Sunflower seed allergies are more common in people exposed to sunflower plants or seeds as part of their job, such as sunflower farmers and bird breeders (erx).

In your home, feeding pet birds sunflower seeds can release these allergens into the air, which you inhale. Young children may become sensitized to sunflower seeds by exposure to the proteins through damaged skin (rx, rx, rx).

In addition to food allergies, some people have developed allergies to touching sunflower seeds, such as when making yeast bread with sunflower seeds, resulting in reactions such as itchy, inflamed hands (rx).

Measure sunflower seed portions to avoid excessive calorie intake and potentially high exposure to cadmium. Though uncommon, bacterial contamination of sprouted seeds, sunflower seed allergies and intestinal blockages may occur.

Tips for Eating

Sunflower seeds are sold either in the shell or as shelled kernels.

Those still in the shell are commonly eaten by cracking them with your teeth, then spitting out the shell — which shouldn’t be eaten. These seeds are a particularly popular snack at baseball games and other outdoor sports games.

Shelled sunflower seeds are more versatile. Here are various ways you can eat them:

  • Add to trail mix.
  • Stir into homemade granola bars.
  • Sprinkle on a leafy green salad.
  • Stir into hot or cold cereal.
  • Sprinkle over fruit or yogurt parfaits.
  • Add to stir-fries.
  • Stir into tuna or chicken salad.
  • Sprinkle over sautéed vegetables.
  • Add to veggie burgers.
  • Use in place of pine nuts in pesto.
  • Top casseroles.
  • Grind the seeds and use as a coating for fish.
  • Add to baked goods, such as breads and muffins.
  • Dip an apple or banana in sunflower seed butter.

Sunflower seeds may turn blue-green when baked. This is due to a harmless chemical reaction between the seeds’ chlorogenic acid and baking soda — but you can reduce the amount of baking soda to minimize this reaction (rx).

Lastly, sunflower seeds are prone to becoming rancid due to their high fat content. Store them in an airtight container in your refrigerator or freezer to protect against rancidity.

Unshelled sunflower seeds are a popular snack, while shelled varieties can be eaten by the handful or added to any number of foods, such as trail mix, salads and baked goods.

Precautions                                                                                                 

  • Too much consumption of sunflower seeds causes unwanted weight gain.
  • It might cause reactions such as sneezing, itchiness of the skin, gastritis, itchiness in the eyes, and vomiting in susceptible individuals.
  • Allergic persons should avoid these seeds.
  • It contains a small number of purines or oxalates. So the people with kidney problems should avoid the consumption of sunflower seeds.
  • The consumption of sunflower seeds shell could puncture the digestive tract and leads to stomach disorders.
  • As it is rich in selenium, its excessive consumption causes inflammation of the skin, suffer mood swings, and chronic fatigue.
  • Its excessive intake could be harmful for blood pressure and overall heart health.

How to Eat         

  • Seeds are consumed raw or cooked.
  • It is consumed as snack food after roasting in ovens.
  • It could also be processed into sunflower butter.
  • Sunflower seeds could be added to chicken, tuna, or turkey salad recipes.
  • The mixed green salads could be garnished with sunflower seeds.
  • Add sunflower seeds to scrambled eggs for enhancing taste as well as texture.
  • Fine ground sunflower seeds could be used to dust meats.
  • Sunflower seeds could be sprinkled onto cold and hot cereals.
  • Sunflower seeds are added to meatballs and homemade veggie burgers.
  • Add it to salmon or tuna salad.
  • Spread sunflower seed butter to sprouted grain toast.
  • This seed could be added to any baked goods including grain-free muffins, scones, and pieces of bread.
  • Sprinkle kernels overs sautéed vegetables or fried rice dishes.
  • Coat the seeds with chocolate, candied, and add in muffins and cakes.
  • Add the seeds to baked goods, casseroles, and salad dressings.
  • Seeds are roasted and salted which is consumed as a healthy snack.
  • Garnish pasta and salads with Sunflower seeds.
  • In Germany, flour made from seeds is used to make dark bread.

References

 

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