Sunflower Seeds Can Reduce Inflammation: Ways To Consume Them

For many people, sunflower seeds spark thoughts of snacking at baseball games and picnics—and they are equally as fun and delicious to eat at home. Beyond snacking, the tiny teardrop-shaped seeds are a versatile ingredient that can be used to add texture and flavour to dishes, whether you're making a dessert or an entrée. But now a lot of people know that Sunflower seeds are rich in antioxidants, healthy fats, and essential nutrients, which support heart health, reduce inflammation, and promote overall well-being.

A study published in Food Chemistry stated that eliminating sunflower seeds before pressing them into oil boosts antioxidants, including vitamin E, chlorophyll, and carotenoids, making it more nutritious. The process increases polyphenol content 11.6 times, enhancing heart health and reducing inflammation.

Interestingly, sunflower seeds are sold in two ways shelled and unshelled. Furthermore, the shelled sunflowers are available roasted or raw. The roasting flavour enhances the nutty flavour of the seeds. The roasted ones are available in salted or unsalted flavours.

How To Eat Sunflower Seeds

Sunflower seeds can be enjoyed like many other seeds and nuts. Here are a few delicious ways to eat them:

Baked in granola: The flavour and texture of sunflower seeds will be right at home in homemade granola.

As a topping for oatmeal and other breakfast cereals: Toasted salted sunflower seeds are delicious on oatmeal, muesli, or cereal, especially when paired with fresh or dried fruits. "The nutty, salty note is a fun contrast to the sweetness of the fruit and adds wonderful crunchy texture," says Lyon.

On top of avocado toast and sandwiches: The nutty crunch goes a long way with creamy avocado.

As a sweet treat: Add nut and seed brittle for a sweet and salty snack.

Tossed in salads: Sunflower seeds will add textural interest to salads, whether cold or warm.

With soup: Try garnishing butternut squash soup with roasted sunflower seeds for a delicious surprise.

Blended into smoothies: Thanks to the nutty flavours of sunflower seeds, they work beautifully in smoothies. Try blending them with ingredients that pair well with nuts, such as chocolate, bananas, oats, and coconut milk.

As a peanut butter alternative: Sunflower seeds make a delicious swap for peanuts.

Used in pesto: When making homemade pesto, sunflower seeds can be an affordable alternative to pine nuts.

As a coating for protein: Crushed sunflower seeds, whether on their own or mixed with breadcrumbs, make for a tasty coating for protein. Try it with salmon, chicken, or tofu.

Mixed into baked goods: Sunflower seeds are a great choice for use in breads and other baked goods.

Sprinkled-on ice cream: If you enjoy the sweet and salty flavours, top your next bowl of ice cream with toasted and salted sunflower seeds. They're especially tasty with chocolate ice cream, as recommended by Brown.