**6.5 Sunflower seeds**

Sunflower seeds are white tender-texture seeds encased in a black and white striped shell of the sunflower plant. Sunflower seeds have a distinct nutty flavour and high nutritional value – the seeds can be eaten raw, roasted or incorporated with other dishes. Sunflower seeds have a good amount of fibre, rich in protein and calories, and contain majorly polysaturated and monosaturated fats. The seeds are loaded with vitamins and minerals like sodium, potassium, phosphorus, calcium, iron, magnesium, manganese and zinc. The vitamins and minerals in sunflower seeds enhance body immunity, reduce cholesterol levels, and protect against cardiovascular diseases [98]. Sunflower seeds also contain plant compounds such as flavonoids and phenolic acids that are potent antioxidants [99]. As a natural source of zinc, sunflower seeds are immune boosters.
