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August 27, 2021 4 min read

Munching on edible seeds is highly important to maintain a balanced diet as seeds have several health benefits. Of all the edible seeds available on the market, jumbo sunflower seeds are the most popular and most beneficial for human health because they have a high nutritional value.

Sunflower seeds are harvested from the sunflower plant’s flower head. They are naturally encased in a black and white striped shell. They are white on the inside and have a tender texture. Besides their nutritional value, sunflowers seeds are also known for their distinct nutty flavour.

While you can eat sunflower seeds raw, many people often search for ways of incorporating them into dishes. This article will teach you all you need to know about adding sunflower seeds to your everyday dishes.

Health Benefits of Sunflower Seeds

  • Sunflower seeds contain essential nutrients like fiber, vitamins, healthy fats, and minerals good for the heart. Research has proved that a diet high in sunflower seeds can protect against heart disease and keep your heart healthy.
  • Sunflower seeds are also full of essential compounds like antioxidants. These tiny seeds contain various compounds like chlorogenic acid and vitamin E. These compounds protect your cells from damage that might lead to disease.
  • Nutrients like protein, fiber, and magnesium are very important for blood sugar regulation. Sunflower seeds contain great quantities of these nutrients. Hence, they are a healthy choice for kids, adults, and even people with diabetes.
  • Sunflower seeds are rich in minerals like magnesium, zinc, and selenium. These nutrients do a lot for your body. For example, zinc is vital to maintain a healthy immune system response. Selenium is important for well-functioning antioxidant enzymes. Magnesium’s superpower is that it enables a healthy stress response and regulates blood sugar levels.
  • The best thing about sunflower seeds is that they are super filling. They contain a high amount of protein – 5.4 grams per ounce – pretty great for a plant-based source of protein. If you ever feel hungry while on the run and want a smart snack, carry sunflower seeds in your bag or backpack, so you do not resort to unhealthy options when hunger strikes.

6 Ways to Eat Sunflower Seeds

1. On Their Own

Sunflower seeds are usually sold with their shell intact. They are mostly eaten in their raw condition. To eat shelled sunflower seeds raw, you need to crack them apart using your teeth and spit out the shell. Please do not eat the shells are they indigestible and may damage your digestive tract.

Using your teeth to crack the shell open can be quite difficult. Here’s what you should do:
  • Use your tongue to position the sunflower shell vertically or horizontally between your molars.
  • Then, crack the shell with your molars and separate the seed from the shell.
  • Spit the shell out and enjoy the seed!

  • 2. Roasted/Flavoured

    If you like a bit of flavour in everything you eat, you will love roasted and flavoured sunflower seeds! While most people like to consume salted seeds, seeds in any flavour can be considered a healthy snack.

    Chinook Seedery is a Texas-based company that sells sunflower seeds in various flavours, including cinnamon toast sunflower seeds and barbecue sunflower seeds. Get your hands on their premium flavoured seeds made from authentic foods and spices today!

    3. In Powdered Form

    If you are an avid baker, try experimenting with sunflower seed powder! Grid sunflower seeds until powdered. Mix the powder with flour or use it as a substitute for flour in muffins, cakes, bread batters, and other baked goods. This will improve the nutritional value of your baked goodies significantly.

    4. In Curries, Salads, and Pasta

    The best way to incorporate sunflower seeds into your diet is to add them to the dishes you make for lunch and dinner on a daily basis!

    You can add sunflower seeds to any main course dish. They pair especially well with chicken curries and mixed stir-fry vegetables. You can also sprinkle them over healthy salads and plates of pasta to add extra flavour and a whole lot of nutrients.

    5. In Eggs

    Like your eggs crunchy? Add sunflower seeds to the batter! When making an omelet or scrambled eggs, add dill pickle or parmesan and pepper flavoured sunflower seeds from Chinook Seedery to the batter. Not only will these seeds add crunchiness to your eggs, but they will introduce bursts of flavour.

    6. In Buttered Form

    If you have extra time on your hands and wish to experiment with sunflower seeds, you can try making sunflower seed butter. To make it, all you have to do is mix three ingredients: sunflower seeds, sea salt, and sugar. You can also add sunflower oil to make it extra creamy. Once prepared, apply it to bread or add it to your smoothies or homemade sauces.

    Sunflower seeds are a wonderful source of essential nutrients that keep the heart, mind, and body healthy. Use any of our six suggested ways to incorporate sunflower seeds in your diet and enjoy a healthy and balanced life!

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