About sunflower seeds
Appearance: Small, teardrop-shaped seeds that come from the head of the sunflower plant (Helianthus annuus). They are encased in a black-and-white striped shell, though they are often sold shelled.
Taste and texture: Characterized by a mild, nutty flavor and a firm yet tender texture.
Versatility: These seeds are a pantry staple that can be enjoyed in many forms, including raw, roasted, salted, or unsalted.
Varieties: The most common varieties are black oil seeds (higher in oil content) and striped confectionary seeds (used for snacking).
How to use sunflower seeds
Snack: Eat them raw or roasted straight from the bag. If in the shell, crack it with your teeth, eat the kernel, and discard the shell.
Toppings: Sprinkle shelled seeds over salads, yogurt, oatmeal, and soup for extra crunch.
Baking: Incorporate them into baked goods like bread, muffins, and granola bars.
Trail mixes: Combine with other nuts, seeds, and dried fruit for a custom trail mix.
Seed butter: Blend the seeds into a creamy, nutritious sunflower seed butter, a popular alternative for those with nut allergies.
Cooking: Add to stir-fries or use as a crunchy coating for fish or chicken. 
Health benefits
Heart health: Rich in "healthy" monounsaturated and polyunsaturated fats, fiber, and phytosterols, which may help lower total and "bad" LDL cholesterol and reduce blood pressure.
Anti-inflammatory properties: The vitamin E, flavonoids, and other plant compounds act as antioxidants that reduce inflammation in the body.
Immune system support: An excellent source of selenium and zinc, two minerals that play a vital role in immune function.
Blood sugar control: The combination of protein, fiber, and healthy fats can help slow digestion and prevent blood sugar spikes, which is especially helpful for people with type 2 diabetes.
Energy boost: A good source of B vitamins, particularly thiamin (B1), which helps convert food into energy to keep you active.
Healthy skin: The healthy fats and vitamin E help protect skin from damage, maintain a natural oil barrier, and support overall skin health.
Bone health: Rich in minerals like magnesium, copper, and phosphorus, which are all essential for strong bones and tissue.
Weight management: The high fiber and protein content promotes satiety, helping you feel full longer and manage your appetite.