There are two main types of sunflower crops: One is grown for the oil – this is the majority – while the other is grown for the seeds to eat. The seeds used for extracting sunflower oil have solid black shells, while the seeds you eat have black-and-white striped shells.
Sunflower seeds have a mild, nutty flavor and a firm but tender texture. They’re often roasted to enhance the flavor, though you can also buy them raw.
In-shell sunflower seeds are particularly popular in Mediterranean, Eastern European, and Asian countries where they are commonly consumed as street food, the hull being cracked open with the teeth and spat out.
Sunflower seeds are loaded with high-quality nutrients. They are rich in healthy fats, beneficial plant compounds and several vitamins and minerals. Sunflower seeds can even help reduce inflammation, heart disease and type 2 diabetes.
When eating sunflower seeds, one should be aware of allergic reactions. Because of other possible negative side effects, one should not consume more than 30 grams per day.