Sunflower Seeds

Sunflower seeds ( سورج مکھی کے بیج - Suraj Mukhi ke Beej ) Botanical name: Helianthus annuus.

Main benefits: Sunflower seeds are a nutritious source of healthy fats, plant protein, dietary fiber, vitamin E, magnesium, selenium, and other minerals. They may support heart health, antioxidant protection, healthy digestion, energy, and overall nutritional wellness as part of a balanced diet.

Ways to consume: Enjoy them raw or lightly roasted, or add them to salads, yogurt, oatmeal, cereals, smoothies, shakes, soups, rice dishes, vegetables, bread, baked foods, and energy bars. They can also be sprinkled over fruit bowls or used as a crunchy topping for meals.

Daily intake: A practical serving for most healthy adults is around 1–2 tablespoons (15–30 g) per day. Because sunflower seeds are calorie-dense, portion size should be considered as part of your overall daily diet.

TIP: Choose unsalted or lightly salted seeds when possible, particularly if you are watching your sodium intake. Anyone with a seed or food allergy should avoid them. For specific medical or dietary conditions, consult a qualified healthcare professional.