Sunflower seeds are popular in trail mix, multi-grain bread and nutrition bars, as well as for snacking straight from the bag. They’re rich in healthy fats, beneficial plant compounds and several vitamins and minerals. These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes. Sunflower seeds have a mild, nutty flavor and a firm but tender texture. They’re often roasted to enhance the flavor, though you can also buy them raw.