There are three types of commonly used sunflower seeds – one that is pressed for oil and two others, which have varying levels of monounsaturated, polyunsaturated, and saturated fats. This is where the potential health benefits of sunflower seeds truly come into play.
These seeds are primarily consumed as a snack food in many parts of the world.  They can be eaten both in their full form, as well as their de-hulled form, in which only the kernel is eaten. Both the shell and the inner kernel have a different nutrient profile. They make a tasty and a nutrient-dense treat, particularly when eaten salted.
Sunflower seeds are more than just a snack; they deliver a significant amount of vitamin E (alpha-tocopherol) and B6 to the body.they also provide us with various antioxidants and carotenoids, which support the immune system of the body.  There is a moderate amount of thiamine, sodium, magnesium, selenium, manganese, and phosphorus in sunflower seeds, while the outer shell provides dietary fiber. You can also find small amounts of zinc, copper, and iron in these seeds, along with numerous B family vitamins. Perhaps, the most important thing is the level of polyunsaturated fats in sunflower seeds including notable amounts of phytosterols.
Sunflower seeds provide many health benefits such as promoting heart and skin health, stimulating hair growth, aiding in weight loss, lowering cholesterol, preventing certain cancers, and balancing hormonal levels, among others.
Improve Brain Health
Prevent Cellular Damage
Control Cholesterol Levels
Balance Hormone Levels
Increase Energy Levels
Aid in Sleep
Strengthen Bones and Muscles
Helpful During Pregnancy
Best Ways to Eat Sunflower Seeds
The most popular way is to simply eat them raw, either with the shells or de-hulled. By eliminating the shell, you can often cut down on the sodium intake, but you will also lose out on some of the dietary fiber and mineral content.
You can find sunflower seeds or the dehulled kernels in everything from salad and bread to cookies and various sauces or curries.
One should consume them in moderation