Sunflower seeds are native to South and North America and come from a tall, strong flower that opens bright yellow, with seeds filling the center.

The largest United States sunflower producers are California, Minnesota and North Dakota.

The seeds have a hard black-and-white striped shell that must be removed. Sunflower seeds can be dried or roasted, and are sold either plain or salted.

Rich in nutrients, sunflower seeds are high in selenium and vitamin E, and and also provide a good source of protein, fiber, zinc, vitamin B6, folate and niacin. By weight, sunflower seeds are 47 percent fat and 24 percent protein, making them a great food for satiety.

Store sunflower seeds in a cool, dry place.