Who doesn't like sunflower seeds, especially when they are salted, roasted or toasted? They can be eaten in just about any way that you can imagine. They are excellent when baked in cookies, sprinkled on salads, eaten raw or toasted either by themselves or added to a trail-mix.

The sunflower is thought to be the most cheerful flower in the world; it is a symbol of light, hope, innocence, strength and endurance.

The sunflower follows the sun; in the morning it faces east, and as the sun moves toward the west the sunflower follows and by evening faces westward.

When the seeds are harvested they are dried before being sold or processed. They can be bought with or without the shell, raw or toasted. The seeds are also processed into butter and oil.

Sunflower seeds are high in protein making them a good substitute for meat. They are an excellent source of omega-6 fatty acids, and dietary fiber; high in vitamin E, B vitamins, and contain the sunshine vitamin known as vitamin D, and minerals such as potassium, magnesium, iron, phosphorus, selenium, calcium, and zinc.

Sunflower seeds have been used as a diuretic, as relief from constipation, chest pain, ulcers and allergies, to rid the body of worms and free radicals, and cure warts and rheumatism. They are a good remedy for bleeding gums and slow down tooth decay. Sunflower seeds are also good for the heart, and for those with high blood pressure and high cholesterol, they are good for the eyes, skin, hair, nails, and teeth.

Eating a handful of hulled seeds every day should be sufficient enough to obtain all the health benefits. Eating too many may not be good because they are phosphorus and this could result in a loss of calcium.

Unshelled sunflower seeds are also great when it comes to loosing weight or trying to quit smoking. Hulling the seeds keeps one occupied and takes the mind off that bag of chips or pack of cigarettes. Also because they are so nutritious they will naturally suppress those nasty cravings.

Sunflower seeds can also be sprouted and tossed into salads or eaten on sandwiches. They can be sprouted in a sprouting bag, jar, or in a layer of dirt. Sprouted sunflower seeds are a good source of chlorophyll which helps in detoxifying the liver and blood. Chlorophyll also acts as a body deodorizer.

It is best to buy the seeds raw, either hulled or in the shell. This way you can eat them any way you like. If you want to roast and salt them you have control as to how much salt you put on. If you do add salt I recommend you use sea salt.

Here's how you can roast your own sunflower seeds:

1) Put about 2 cups of seeds (still in the shell) in a microwave safe bowl and microwave for about 90 seconds.

2) Remove and sprinkle on the seeds about 2 tbsp of water and salt to taste. Stir the seeds to ensure all seeds are wet and salted.

3) Return to microwave for another 60 seconds.

4) Remove and stir.

5) Return to microwave for about 40 seconds.

6) Remove and stir. At this point taste the seeds and return again if needed for 20 seconds.

You may have to repeat step 6 several times depending on how roasted you like them and also each microwave will differ. You don't want to leave them in for too long as these seeds do burn easily.

Sunflower seeds do loose some antioxidants and healthy fats during roasting, but nevertheless they are still good for you.