Everything That You Need to Know About Sunflower Seeds

  • By JC's
  • September 18, 2019
  • In News

Sunflower seeds are a delicious, convenient and nutrient dense snack that are popular all across the world. The seeds themselves are harvested from the large flower head of the plant and can vary in size considerably. Each sunflower can hold anywhere from 1,000 to 2,000 individual seeds which means that they can yield a bounty of produce for both food and oil purposes. Expect a mild, nutty taste when you chomp into a handful of sunflower seeds that will leave a warm and earthy flavour in your mouth.



Sunflower seeds have been rolling around for a long time. Research indicates that they were first found in the Americas and were domesticated around 1000 B.C. Native Americans used the sunflower plant and its seeds for eating, oil production and also dye pigment. These crunchy morsels were later introduced to Europe by travelling conquistadors returning to Spain. It didn’t take long before neighbouring countries caught on and sunflower seeds became a sort after commodity the world over. Russia, France, Peru, Spain, Argentina and China are currently the biggest growers in today’s market. Sunflower oil is also one of the most used oils available today.

Health benefits


Looking for a superfood that fits in the palm of your hand? Sunflower seeds are for you! You will enjoy a range of health benefits when you include them in your diet. This can include:


  • Reduced inflammation – sunflower seeds are full of vitamin E which helps to fight free radicals in the body. This is great because vitamin E prevents damage to cellular structures which can lead to inflammation. It can help to treat the symptoms associated with asthma, osteoarthritis and similar conditions. Research also indicates that Vitamin E plays a role in preventing cardiovascular disease.
  • Lower cholesterol – unique compounds found in sunflower seeds can help to bring down the level of cholesterol found in the blood. These compounds are known as phytosterols and offer properties that reduce the risk of specific cancers. If that’s not enough, they can also improve immune system function.
  • Management for diabetes – studies suggest that sunflower seeds provide health benefits when it comes to regulating blood sugar levels and the factors that contribute to type 2 diabetes. Links have been drawn between the chlorogenic acid found in sunflower seeds and a blood-sugar lowering effect.
  • Reduced stress – high magnesium levels found in sunflower seeds mean that they are great for calming nerves and relaxing muscles. This is because magnesium can help to regulate the over activation of nerve cells that is brought on by calcium in the body. Too much calcium can lead to headaches, migraines, cramps and tension issues and this is why magnesium dense sunflower seeds are a great addition to any diet.
  • Detoxification – your body will benefit from the added selenium that sunflower seeds supply. Selenium is a mineral that is vital to overall health and vitality. It assists with cell protection and repair and is believed to help reduce the risk of cancer. 

Ideal growing conditions


Sunflowers are easy to grow provided that they have the right set of conditions. They require plenty of direct sunlight to thrive but also protection from the wind. Amazingly, young sunflower plants will turn their head to face the sun to increase UV absorption and at the same time shield their more sensitive stalk.

For planting, it’s important to have well drained soil for best results. A soil condition range of between pH level 6.0 and 7.5 is perfect. The most important thing to remember, however, is that sunflowers need at least 6-8 hours of sunlight each day. That’s a lot of exposure!

The best time to sow sunflower seeds is during Spring or early summer because that is when the soil is starting to rise in temperature. Following that, you can expect to begin harvesting after around 10 weeks.


Tip: Mix compost into your soil to boost the nutrient level prior to planting.

JC’s Tasty Recipe ideas


Looking to add some crunch to your next meal? Sprinkle sunflower seeds throughout your masterpieces for a great texture and a nutty flavour that is sure to go down a treat. People have been using sunflower seeds in muesli and trail mix for years because they are tasty, healthy and convenient. You’ll also find them in bready pull-a-parts, fruit loaves, salads, curries, burger patties and much more. The oil from sunflower seeds is also a staple inclusion in many kitchens because it provides a unique flavour and smoking point for cooking.


Nutty facts


  1. Did you know that sunflowers can help to soak up toxins and other nasties? Following the nuclear disaster in Fukushima, Japan, millions of sunflowers were planted nearby to help deal with the lingering radiation.
  2. The largest sunflower ever recorded hit a staggering 30 feet and one inch in height. Hans-Peter Schiffer solidified his three year reign as a Guinness World Record holder with this amazing feat in 2014.
  3. Sunflowers have been to space! American Don Pettit took sunflower seeds with him to the International Space Station and beamed back video and photo content that showcased his experience growing sunflowers in outer space.

The sunflower difference


J.C.’s Quality Foods is a family owned business that has been in operation since 1994. We package and deliver amazing produce that you will love. Reach out to us today to find out more about our delicious sunflower seeds.