Top 7 Ways To Eat Sunflower Seeds

Top 7 Ways To Eat Sunflower Seeds

Of all the available seeds on the market, sunflower seeds are by far the most popular and most beneficial for health because of their high nutritional value.

If you’ve ever tried eating unshelled sunflower seeds, you probably had the same thoughts as most people: “How do I eat these?”

Whether you scoop a handful into your mouth or eat each seed individually, it will take a little practice and mouth dexterity to eat them properly.

7 Ways To Eat Sunflower Seeds

Sunflower seeds are not only healthy and nutritious but also can be used in various recipes and meals. Here are 7 great ways to eat sunflower seeds:

1. On Their Own

Sunflower seeds are mostly eaten raw. To eat shelled sunflower seeds, you need to crack them apart with your teeth and separate the shell from the seed.

This is because shells are indigestible and can damage your digestive tract, which means you have to spit them out.

Salted sunflower seeds

2. Roasted/Salted

Roasted and salted sunflower seeds are a healthy, tasty, and crunchy snack. The roasting process enhances their flavor, and the added salt is like a cherry on top.

Most people eat salted seeds because they can be added as toppings to many salads or soups.

3. In Powdered Form

Sunflower seed powder (coarse or fine) can be used to add a nutty flavor to smoothies, oatmeal , or yogurt. You can also sprinkle sunflower seed powder over salads or add it to baked goods, like muffins, cakes, bread batters , and others.

This not only improves the taste but also adds to the overall nutritional value of your meal.

4. In Protein Bars

You can improve your homemade protein bars by adding sunflower seeds for a dose of healthy fats and protein. The crunchy texture of sunflower seeds also complements the chewiness of the bars and turns them into a delicious snack.

If you don’t have the time or resources to make protein bars at home, there’s always the option to order a premade protein bar that contains sunflower seeds .

5. In Salads or Pasta

You can add sunflower seeds to pretty much any main course dish. They go especially well with healthy salads and plates of pasta, and they add extra flavor and a whole lot of nutrients.

Adding sunflower seeds to your meals is a great way to boost the nutritional value of your meals and add a nutty texture and flavor to them.

6. In Buttered Form

A healthy and allergen-friendly alternative to traditional nut butter is sunflower seed butter. You can spread it on toast, use it as a dip for fruits and vegetables, or add it to baking recipes.

This is a great option for people with nut allergies. Give sunflower seed butter a try with three simple ingredients : sunflower seeds, sea salt, and sugar.

7. Baked into Bread or Muffins

Adding sunflower seeds to baked goods like bread, muffins, or even cakes gives them a crunchy and earthy flavor.

Not only that, sunflower seeds will also add to the nutritional value of the baked goods, making them an ideal breakfast meal.

How To Eat Shelled Sunflower Seeds

Eating shelled sunflower seeds can be weird for first-timers. To eat a sunflower seed, you crack the outer shell with your teeth and spit it out before chewing the seed.

Here are the steps to take to properly eat a sunflower seed:

  1. Place a sunflower seed in your mouth

  2. Move it to the side of your mouth

  3. Place the seed between your side teeth

  4. Crack the seed with your teeth

  5. Separate the shell from the seed

  6. Spit out the shell

  7. Enjoy

Health Benefits of Sunflower Seeds

Boosts Immunity

Sunflower seeds are rich in vitamins and minerals that can boost your immune system. These include zinc, vitamin E, and selenium. Vitamin E enhances immune responses and is a powerful antioxidant that prevents free radicals from damaging healthy cells in our body.

Sunflower seeds are more than a tasty snack; they are packed with nutrients that provide several health benefits and boost your overall well-being.

Here are some of the main benefits of consuming sunflower seeds:

Reduces Cholesterol

Some nutrients in sunflower seeds, such as magnesium, linoleic fatty acids, niacin, and vitamin B3 can help reduce cholesterol levels and risk of heart disease.

Sunflower seeds also help your blood vessels relax by blocking an enzyme that causes blood vessels to constrict, which lowers your blood pressure.

Reduces Risk of Cancer

Flavonoids found in sunflower seeds exhibit anti-inflammatory properties and may help reduce the risk of certain types of cancer.

Some naturally occurring chemical compounds in sunflower seeds inhibit the growth of cancer cells and help fight colon, prostate, and breast cancer.

Boosts Brain Function

Vitamin B6 found in sunflower seeds helps improve mood and concentration as well as enhance memory by releasing serotonin and norepinephrine in the body.

Other nutrients, such as antioxidants and essential fatty acids can support the overall brain health and cognitive function.

Sunflower seeds are great for memory, focus, and overall mental clarity.

Improves Heart Health

Sunflower seeds have a positive impact on heart health due to their saturation in healthy fats and magnesium, which are beneficial for maintaining a healthy cardiovascular system.

Studies found that consuming sunflower seeds was linked to lower rates of cardiovascular disease, high cholesterol, and high blood pressure.

How Many Sunflower Seeds Should You Eat Per Day?

Generally speaking, the recommended daily amount of sunflower seeds is 30g-60g (1-2 ounces) of seeds per day.

While sunflower seeds are healthy for you, eating excessive amounts can lead to constipation and other digestive issues.

Eating sunflower seeds in moderation as a part of your daily diet can have multiple health benefits.

What Happens If You Eat Too Much Sunflower Seeds

Excess consumption of sunflower seeds can cause digestive issues, like vomiting, stomach ache, constipation, and also unhealthy weight gain.

It usually takes between 30 minutes and two hours for you to feel the side effects of eating too many sunflower seeds. On the positive side, they’re digested pretty quickly, so you won’t be uncomfortable for long.


Sunflower seeds are a tasty snack that can be mixed into various recipes and meals. Not only are they tasty, but also provide multiple health benefits and improve well-being.

There are many ways you can add sunflower seeds to your diet, such as eating them on their own, roasting them, or adding them to protein bars .

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