Planting Sunflower Seeds

• Seeds are either sown directly in permanent sites or transplanted.
• For the dwarf types spacing of 50-60 cm is allowed, whereas, the tall types should be spaced at 75 cm. (For very small varieties, plant closer together.)
• Seeds can be sown successfully from January to June for flowering during summer and the rainy season.
• A light application of fertilizer mixed in at planting time will encourage strong root growth to protect them from blowing over in the wind.
• Experiment with plantings staggered over 5 to 6 weeks to keep enjoying continuous blooms.
• If you see birds scratching around for the seeds, spread netting over the planted area until seeds germinate.
• The plants flower in 2-3 months of seed sowing.

Health Benefits of Sunflower Seeds

Studies link the consumption of sunflower seeds to a number of health benefits, including lowering your risk of developing diseases like high blood pressure or heart disease. They also contain nutrients that can support your immune system and boost your energy levels. 

Nutrition

Sunflower seeds are high in protein and rich in healthy fats, as well as antioxidants that can lower your risk of developing serious conditions. 

It’s also an excellent source of: 

• Vitamin E
•  Vitamin B1
•  Vitamin B6
•  Iron
• Copper
• Selenium
•  Manganese
• Zinc
• Potassium

 Reducing Inflammation

For those with short-term or chronic inflammation, sunflower seeds can offer anti-inflammatory benefits. Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. A study found that consuming sunflower seeds and other seeds five times or more each week resulted in lower levels of inflammation, which also lowered risk factors for several chronic diseases. 

Improving Heart Health

Sunflower seeds are rich in ‘healthy’ fats, including polyunsaturated fat and monounsaturated fat. A three-fourths cup serving of sunflower seeds contains 14 grams of fat. Studies found that consumption of seeds — including sunflower seeds — was linked to lower rates of cardiovascular disease, high cholesterol, and high blood pressure.

Supporting the Immune System

Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium. Zinc plays a vital role in the immune system, helping the body maintain and develop immune cells. Selenium also plays a role in reducing inflammation, fighting infection, and boosting immunity.

Boosting Energy Levels

While the high levels of protein in sunflower seeds already help boost your energy levels, other nutrients like vitamin B and selenium can help keep you energized. The vitamin B1 (also known as thiamin) present in sunflower seeds can help you convert food to energy, which can keep you active throughout the day. Selenium can increase blood flow and deliver more oxygen to your body.