Sunflower Uses and Plant Profile

As a proud Latina herbalist, I find immense joy in the presence of sunflowers. Their towering stature and radiant blooms are not just symbols of beauty: they represent a profound convergence of cultural heritage, nutritional wealth, and the ancient practices of folk herbalism.

In my garden, sunflowers evoke a sense of happiness that reaches far beyond the visual delight they offer during the peak of summer. For me, these vibrant flowers speak to the resilience and medicinal traditions of our people. They are unstoppable, thriving in diverse environments and bringing joy to children as they play and marvel at their grandeur.

Yet, in the hands of Abuelitas, sunflowers embody a deeper purpose: a powerful herb revered in our traditional practices. Their significance transcends mere aesthetics; they serve as a reminder of the harmony between our cultural roots and the healing wisdom passed down through generations. In every sunflower, I see a testament to our heritage—a celebration of nature’s bounty and the enduring spirit of our ancestors.

Sunflowers have a rich history spanning thousands of years in Mesoamerica, where they were cultivated by the Aztecs. Known in the Aztec language as “Chimalxochitl,” or “shield flower,” sunflowers were revered for their connection to the warrior sun god, symbolizing strength and vitality. The common name “girasol,” which translates to “turns with the sun” in Spanish, reflects the flower's fascinating ability to orient itself toward the sun as it moves across the sky.

Rich in nutrients, sunflowers boast a variety of edible components including seeds, microgreens, peeled stalks, and tight buds. The seeds and their pressed oil have become staples in many diets, while Mexican healers often utilize sunflower seeds as convalescent food. Sunflower sprouts, or microgreens, are a nutrient-packed food, rich in fiber, protein, essential fatty acids, and a wide range of vitamins—including A, B-complex, C, D, and E—while also offering powerful antioxidant benefits.¹ They also provide important minerals like calcium, phosphorus, iron, iodine, potassium, and magnesium, along with trace elements such as zinc, manganese, copper, and chromium.²

The tight green buds can be cooked similarly to artichokes, while the fresh peeled stalks, a favorite snack of mine, are crisp and refreshing. I like to eat them raw like celery sticks. Even better, I like to top them with sunflower seed butter!

In addition to their edible benefits, sunflowers demonstrate a multitude of medicinal uses. Sunflower leaves, though often overlooked in contemporary Western herbalism, play a significant role in traditional Latin American folk healing and I know they are also prized in Indigenous American cultures. Their deeply bitter leaves are used as expectorants and are effective in respiratory issues and fever management, while their astringent and anti-inflammatory properties aid in wound care. We also use sunflower leaves as poultices for joint ailments, and infusions made from petals are considered nourishing tissue tonics. 

I like to write from a personal perspective rooted in experience and traditional wisdom from my lineage, and I recognize that sunflower is a very underutilized medicinal herb in my circle of colleagues. I will point out, though, that a review of the pharmacology and traditional medicinal uses of sunflower highlights that this plant contains many beneficial compounds. These include phenols, terpenes, carbohydrates, flavonoids, tannins, alkaloids, saponins, steroids, fixed oils, and active proteins, all of which contribute to its healing properties. Research has actually been quite robust and focused on its various effects, such as reducing inflammation, fighting free radicals, combatting tumors, easing asthma, providing immune support, lowering fevers, acting as an astringent, reducing blood sugar, and exhibiting antifungal properties. It also has qualities that make it useful as a laxative, diuretic, stimulant, a remedy for worms, wound healing, and as an antimicrobial agent.³

Headache Relief

The large, coarsely textured leaves of the sunflower have long been valued in traditional herbalism for their effectiveness in alleviating headaches. When blanched to soften their texture, these leaves can be applied as a compress to the forehead, providing soothing relief from discomfort. This approach aligns with the principles of heat and cooling hydrotherapies, commonly used in Latin American folk herbalism, which can effectively address various types of headaches. However, it is important to note that sunflower leaf compresses (or fomentations) appear to deliver more significant benefits than standard water-based hydrotherapy, suggesting a unique therapeutic potential inherent to the sunflower leaves themselves.

For stress-induced or hot pounding headaches, cool blanched sunflower leaves are particularly effective. The cooling sensation can help constrict blood vessels and reduce inflammation, bringing immediate relief. Whether left on for a short period or until they begin to warm under body temperature, the application of cool leaves can provide a refreshing counterbalance to the heat of the headache itself.

Conversely, for cold or stagnant headaches, which often manifest as a dull ache and may be accompanied by feelings of lethargy, using blanched warm leaves can be beneficial. The heat from the leaves encourages blood flow to the area, promoting relaxation of the muscles and helping to ease tension that may be contributing to the headache. 

For sinus headaches, a fomentation (towel soaked in herbal infusion) of warm sunflower leaf combined with another folk favorite, eucalyptus leaf. The eucalyptus provides a menthol-like quality that aids in opening sinuses and relieving pressure, creating a synergistic effect that is particularly soothing. And the penetrating warmth of the compress with added sunflower leaf seems to assist in opening pathways.

Moreover, when headaches are associated with fevers, using cool sunflower leaves can help bring down overall body temperature while providing localized relief. The juxtaposition of the cool compress against the forehead can help mitigate discomfort and provide a sense of calm.

Fever Management 

Sunflower leaves have been used in traditional medicine to help manage fevers. Healers may apply a liniment made from sunflower leaves infused in rubbing alcohol to the skin and wrap the individual in blankets to further encourage sweating, providing a natural method to alleviate fever symptoms. Another method is  preparing and drinking a warm infusion, where the diaphoretic properties of the leaves induce sweating, helping to reduce high body temperatures. 

Respiratory Support 

Sunflower leaves are a powerful ally for respiratory health, particularly due to their notable expectorant activity. When transformed into soothing leaf syrups or decoctions, these leaves can effectively alleviate the irritation that often accompanies bronchitis and other respiratory conditions. The expectorant properties inherent in sunflower leaves actively support the body’s natural processes, helping to stimulate the expulsion of phlegm and clearing the airways.

Dried sunflower leaves can be skillfully incorporated into smoking blends. When carefully cut and rolled, they offer a smooth, herbal smoking experience that aids in clearing congested airways, serving as a natural alternative for those seeking respiratory relief. 

Many healers enhance the expectorant effects of sunflower leaves by combining them with mullein leaf, creating a synergistic blend that maximizes respiratory support. Additionally, the pairing of sunflower leaves with homegrown, dried green tobacco leaves reflects a time-honored Native Latin American tradition of folk herbalism, celebrating the deep-rooted understanding of plant synergy in promoting health and well-being.

Regardless of the preparation method, sunflower leaves showcase the remarkable benefits of herbal expectorants, honoring their significance in both traditional remedies and contemporary herbal practices.

Wound Dressing and Topical Applications  

The astringent properties of sunflower leaves offer remarkable benefits for wound care, making them a valuable addition to any herbalist's repertoire. When fresh sunflower leaves are crushed and applied directly to cuts or scrapes, their natural astringency helps to dry up wounds, promoting faster healing and reducing the risk of infection. In addition to treating minor cuts, a quick poultice made from fresh sunflower leaves provides immediate relief for bee stings and insect bites. The poultice can be prepared by mashing the leaves into a paste and applying it to the affected area, where it works to reduce swelling and soothe discomfort, thanks to its anti-inflammatory properties.

An anthropologist at the University of Texas, noted that among the Cochiti people, a trusted home remedy for cuts and other wounds is the juice extracted from freshly crushed sunflower stems. This juice is generously applied to the wounds, then bandaged, and it consistently leads to a swift recovery without incidence of infection.⁴

For a soothing approach, sunflower leaves also make an excellent base for creating a vibrant green healing oil or salve. Sunflower’s broad green leaves are rich in chlorophyll, the vital pigment responsible for photosynthesis. Like many large-leafed plants, they offer ample chlorophyll content—known not only for its role in energy conversion but also for its topical benefits in skin health and wound healing.⁵ The green sunflower leaf salve aids in soothing irritations and reducing redness, making it particularly beneficial for conditions such as scrapes, minor burns, and chapped skin.

The beautiful green salve is further enriched by adding a touch of local honey. To accomplish this simply stir in just a drizzle of honey to the warm leaf-infused oil just after the beeswax has melted and just prior to pouring into salve jars to set. Honey is not only a natural humectant, drawing moisture to the skin, but it also possesses its own antibacterial properties. This combination of sunflower leaf oil and honey creates a synergistic effect, providing a soothing and nourishing treatment for scratches and dry, chapped areas.

I love using sunflower seed oil as a base when working with sunflower petals and leaves in salves. There’s something powerful about letting sunflower speak for itself, petal and seed in unity. By pairing sunflower blossoms with their own seed oil, the salve becomes a complete expression of sunflower medicine, grounded in the plant’s full spirit and form.

Specifically, I reach for pure sunflower oil derived from high oleic sunflower seeds, organically grown and non-GMO. (Sunflowers are a high-commodity crop, so GMO varieties and heavy pesticide use are common in conventionally grown sunflower production.) High oleic sunflower oil is especially rich in Vitamin E and tocopherols.⁶ These potent antioxidants support skin repair, protect against environmental stressors, and promote overall skin vitality.⁷ All in all, this makes it an exceptional base for topical preparations, both for its nourishing qualities and its natural stability, which helps extend shelf life. Its neutral scent and light color make this oil especially versatile for infused oils, allowing the natural golden hues of orange and bright golden petals to shine through, unlike olive oil, which tends to produce a green-tinted salve.

Building on that luminous base, sunflower petals are not only beautiful but also possess remarkable properties that make them ideal for creating a glowing golden infused oil or salve. To enhance the golden petal salve's benefits and infuse it with vibrant color, I often add bright orange Aztec marigold blossoms (Tagetes erecta). Celebrated in traditional Latin American herbalism, marigolds bring their own healing attributes to the mix—as anti-inflammatory and soothing agents similar to what Western herbalists recognize in calendula. The combination of sunflower petals and marigolds not only captures the essence of cultural heritage but also creates a synergistic blend that is deeply nourishing for the skin.

This radiant golden salve can be applied to various skin concerns, including stretch marks and scars, helping to improve their appearance over time. The nourishing properties of the sunflower oil, enriched with Vitamin E from the high oleic sunflower seeds, support the skin's elasticity, promoting regeneration and overall skin health. Additionally, the gentle nature of this salve makes it suitable for sensitive skin, including delicate areas affected by diaper rash.

As a natural remedy, infused sunflower oils and salves reflect the wisdom of traditional Latin American healing practices. It offers a gentle yet effective solution for maintaining skin vitality while honoring the rich botanical heritage of our ancestors. 

Joint and Muscle Relief 

Sunflower leaf decoctions are a potent remedy for relieving sore muscles. Personally, one of my favorite folk remedies is a warm foot soak using this rich, green decoction. It offers a soothing experience that helps unwind and alleviate tension in tired feet, making it a perfect end-of-day ritual. I also love sipping on the warm decoction as I soak my tired feet, and yes, during a hot summer night I might instead use a sunflower leaf decoction ice bath to sooth my achy feet. 

For those experiencing joint pain or sprains, sunflower leaves offer a time-honored remedy when infused in rum, vinegar, or rubbing alcohol. The result is a potent liniment—one that can be gently massaged into aching joints or weary muscles, delivering both botanical strength and a touch of comfort.

When sunflower leaves are paired with cayenne—another native of Latin America—their healing powers deepen. This fiery yet balanced duo creates a beautifully synergistic blend: cayenne’s capsaicin warms and stimulates circulation, while sunflower leaves provide a cooling, anti-inflammatory counterpoint. Together, they bring both heat and ease—an enlivening liniment that can offer immediate relief after physical exertion or help soften the edges of chronic tension.

The fusion of rum, cayenne, and sunflower forms a powerful Latin American triad, steeped in the rhythms of folk medicine. Rum, more than just a celebratory spirit, has long served as a traditional menstruum in Caribbean and Latino healing practices—carrying the vitality of the plants it holds with deep cultural resonance and botanical potency.

Oral Health 

Sunflower petals, often affectionately (and technically) known as rays, are not only visually captivating but also packed with yellow flavonoids that offer remarkable health benefits. When infused in hot water, these striking petals yield a nourishing flavonoid-rich rinse that is particularly effective in caring for the delicate tissues of the mouth.

The vivid golden hues of sunflower petals come from their rich flavonoid content—plant compounds known for their antioxidant and anti-inflammatory effects. Researchers have identified several key flavonoids in sunflower petals, including hymenoxin, sudaehitin, hispidulin, and pectolinarigenin.⁸ Flavonoids not only calm inflammation but also support collagen integrity and tone soft tissues.⁹ It’s no wonder that an infusion of these radiant petals makes a soothing gargle, especially helpful for easing sore throats or addressing tender, bleeding gums.

To create this healing infusion, steep fresh or dried sunflower petals in hot water until the liquid transforms into a warm, golden hue. Once cooled, this infusion can be used as a gentle gargle, seamlessly fitting into your daily routine or as needed to soothe gum irritation. 

Nutritional Sustenance and Convalescence

From culinary delights to nourishing staples, sunflowers hold a cherished place in traditional diets. Sunflower seeds are especially valued for their rich nutritional profile, offering a potent blend of healthy fats, plant-based protein, fiber, and essential vitamins and minerals. Affordable, widely available, and shelf-stable year-round, they provide a concentrated source of nutrients beneficial to health. 

A 2023 review titled Sunflower Seeds (Helianthus annuus) and Health Benefits: A Review highlights the impressive range of nutritional and therapeutic properties found in these seeds.¹⁰ According to the review, sunflower seeds are particularly abundant in B vitamins—especially B1 (thiamine), B5 (pantothenic acid), and folate—which support nervous system health and metabolic function. They are also an exceptional source of vitamin E, a powerful antioxidant known for preserving cardiovascular health and combating oxidative stress. Just a quarter cup of sunflower seeds provides approximately 90% of the recommended daily intake of vitamin E.

In addition to vitamins, the review details the mineral richness of sunflower seeds, noting their significant levels of copper, magnesium, selenium, and phosphorus—minerals that play essential roles in bone health, immune function, and cellular repair. The fats in sunflower seeds are primarily heart-healthy unsaturated fats, which the review connects to improved lipid profiles, particularly by boosting HDL (good) cholesterol and promoting cardiovascular protection.

Furthermore, the review brings attention to sunflower seeds' phytochemical content, including lignans, arginine, and phenolic acids. These compounds are gaining recognition for their roles in reducing inflammation, supporting vascular function, and contributing to long-term heart health. Taken together, the 2023 review makes a strong case for including sunflower seeds as a functional food—nutrient-dense, accessible, and deeply supportive of whole-body wellness.

These versatile seeds can be enjoyed in many forms—whether raw, roasted, or blended into a creamy nut butter—making them an ideal choice for energy-boosting snacks that nourish and energize the body. Their rich flavor and health benefits make sunflower seeds a beloved component of countless recipes and a staple in many kitchens.

One traditional dish that exemplifies the satiating properties of sunflower seeds is Atole de Teja, a hearty black sunflower seed porridge. Atole de Teja literally translates into “cornmeal gruel of the tile,” since sunflower seeds were traditionally dried on hot clay rooftops before being pounded into a fine mixture using a stone mortar and pestle. Preparing it this way, with the husks included, enhances its fiber content, contributing to greater satiety and digestive health. This comforting porridge holds a special place in community gatherings, especially during significant events like funerals where it serves as a substantial breakfast that can feed many. Its nourishing qualities make it an ideal dish for satisfying appetites while providing the necessary nutrients for those recovering from illness or undergoing strenuous activities. 

Sunflower seeds were also commonly consumed by various southwestern cultures and were often ground and blended with other seeds to create pinole, a nutritious powder made from roasted and ground corn used in many Latin American dishes and beverages. And while my focus in herbalism doesn't extend to citing other cultural practices extensively, I found it fascinating that anthropologist and ethnobotanist Daniel E. Moerman references the use of sunflower seeds among the Gros Ventres, Mandan, Rees, and Hidatsa tribes.¹¹ According to his ethnobotanical studies, these cultures utilized sunflower seeds as a stimulant, taking them on war parties or hunts to combat fatigue. Additionally, the Navajo consumed sunflower seeds to enhance appetite, while Pawnee women prepared a dry seed concoction to protect nursing infants. I would love to learn more about Indigenous uses of sunflowers across the Americas 

Sunflower microgreens have gained popularity in health-conscious circles for a variety of reasons. These tiny greens, harvested just a few weeks after planting, are rich in protein and essential nutrients, including zinc and B vitamins and antioxidants. With their crunchy texture and mild, nutty flavor, they make an excellent addition to a wide range of dishes, enhancing both sweet and savory foods.

Thanks to their delightful taste and rich nutritional profile, sunflower microgreens are an excellent snack option. I like to incorporate them into salads, sandwiches, and smoothies, or just munch on them. 

What’s in a Name?


The term "sunflower" is derived from the flower's ability to turn towards the sun, reflecting its heliotropic nature. The scientific name, Helianthus annuus , translates to "sun" (helios) and "flower" (anthos) in Greek, while the Aztec name "chimalxochitl," meaning "shield flower," emphasizes its cultural warrior significance and connection to Indigenous beliefs about the sun.

Botanically Speaking  

As members of the Asteraceae family, sunflowers feature two types of flowers: ray flowers and disk flowers. The ray flowers look like petals, but each one is actually a separate flower. The flower head is packed with countless tiny disk flowers that eventually turn into seeds.


According to the USDA, there are 52 species of sunflowers (Helianthus) native to North America—14 of which are annuals (living for one year) and 38 are perennials (returning each year).¹² The wild sunflowers known as Helianthus annuus, are the ancestors of cultivated sunflowers, specifically a variety called Helianthus annuus var. macrocarpus. Through extensive crossbreeding, many different types of sunflowers have developed, resulting in a wide variety of sizes, colors, and shapes.¹³

Indeed, there is an abundance of sunflower species (Helianthus) native to North America, each with its own ecological and cultural significance. Many of these likely share similar medicinal properties. This monograph focuses specifically on Helianthus annuus var. macrocarpus, the cultivated sunflower most commonly used in herbal and culinary applications today. Its widespread availability, nutritional richness, and well documented folk uses make it a prime representative of sunflower medicine, honoring its wild relatives as part of a broader healing lineage.

Plant Preparations and Dosage Suggestions

• Infusions: 
Use fresh or dried sunflower petals and/or leaves to prepare infusions or light decoctions. (2 Tbsp per cup fresh or 1 Tbsp per cup  dried). Drink warm for soothing, relaxing effects, or enjoy cool as a refreshing, gently stimulating tonic.
 
  Suggested dosage: 1–3 cups per day.
• Tinctures:
 Traditionally made using the folk method, often with rum as the menstruum. Petal tinctures are used to support connective tissue health and soothe inflammation. Leaf tinctures act as a bitter tonic, promoting expectoration and offering anti-inflammatory and febrifuge benefits.

  Suggested dosage: 1–2 mL up to three times daily, or as needed.
• Poultices:
 Crush fresh leaves and apply directly to the skin for wounds, insect bites, or stings. Can be held in place with clean gauze.
 
  Suggested use: Apply as needed, refreshing every few hours.
• Roasted Seeds: 
Roast for enhanced flavor and texture. Eat as a snack, or sprinkle on salads, grains, or baked goods.
 
  Suggested serving: 1–2 tablespoons daily for nutritional benefit.
• Decoctions and Syrups:
 Use sunflower leaves (2 Tbsp per cup fresh or 1 Tbsp per cup  dried) in decoctions to support respiratory health. Prepare syrups for a gentle expectorant effect in coughs or throat irritation.
 
  Suggested dosage: Decoction: ½–1 cup up to three times daily. Syrup: 1–2 teaspoons every few hours as needed.

Special Considerations 

Sunflower seeds may cause an allergic reaction in rare cases. Generally, sunflower products are safe for most individuals during pregnancy and lactation, but moderation is advised. Always consult a healthcare professional before starting any new herbal regimen, especially for those with known allergies or medical conditions.

Mimi’s Favorite Recipes

These two simple favorites bring a little comfort to the day. Whether you’re soaking your feet with a warm tonic or starting the morning with a nourishing porridge, each one offers a gentle way to care for yourself.

Mimi’s Favorite Foot Soak & Sipping Tonic

A soothing ritual that nourishes inside and out—with a chlorophyll-rich infusion for sipping and soaking.

Ingredients

• 2–3 large handfuls of fresh sunflower leaves
• 1 gallon (4 quarts) of water
• Optional: lemon slice or mint sprig for sipping

Instructions

1. 
In a large pot, bring the water to a gentle boil. Add sunflower leaves and reduce heat to a low simmer. Let simmer uncovered for about 10 minutes.
2. Turn off the heat and allow the infusion to steep for an additional 15 minutes, covered.
3. Carefully strain the vibrant green liquid. Pour a small cup of the infusion for sipping.
4. Sip slowly. The flavor will be bitter and earthy, rich with chlorophyll—traditionally valued for its anti-inflammatory and febrifuge (fever-reducing) properties. Add lemon or mint if desired.
5. Pour the remaining warm infusion into a foot basin or large bowl. Soak tired feet for 15–20 minutes, letting the warmth and plant compounds relax and restore. May add ice and cold soak if preferred.

Atole de Teja Recipe

Atole de Teja is a traditional Aztec breakfast dish that combines the wholesome flavors of sunflower kernels, corn masa, and natural sweeteners. This hearty porridge offers a comforting, rustic charm, balancing the sweetness of honey or agave with the earthy tones of sunflower and corn. A perfect way to start the day with energy and nourishment!

Ingredients

• 1 cup sunflower kernels (raw or roasted-shelled or unshelled)
• 1 cup masa harina (corn flour)
• 4 cups water or milk (or a combination for creaminess)
• 2–4 tablespoons honey or agave syrup (to taste)
• Pinch of salt
• Optional: cinnamon stick or vanilla extract for extra flavor

Instructions

1. If using raw sunflower kernels or whole unshelled seeds, you can toast them lightly in a dry skillet over medium heat until they are golden and fragrant, about 5–7 minutes. Keep a close eye to prevent burning. Allow to cool slightly. Some folks like to soak sunflower seeds for easier digestion prior to working with them in the kitchen. 
2. In a blender, combine the sunflower kernels with 2 cups of water or milk. Blend until smooth and creamy. This will create a sunflower milk base for your atole.
3. In a large saucepan, pour the sunflower milk mixture and the remaining 2 cups of water or milk. Add a pinch of salt and any optional ingredients like a cinnamon stick or a splash of vanilla extract for added flavor. Heat over medium heat, stirring occasionally until warm
4. In a separate bowl, dissolve the masa harina in a small amount of water to create a smooth paste. Once the sunflower milk is warm, gradually whisk in the masa harina mixture until fully incorporated. This helps to avoid lumps.
5. Continue to cook the mixture on low heat, stirring constantly until it thickens, about 5–10 minutes. The atole should reach a creamy, porridge-like consistency.
6. Once thickened, remove from heat and stir in honey or agave syrup, adjusting the sweetness to your preference.
7. Ladle the atole de teja into bowls. You can top it with additional sunflower seeds or a drizzle of honey if desired. Serve warm for a delightful breakfast experience.

Yield: Approximately 4 servings. This could vary slightly depending on how thick you make it. 

Written by Mimi Prunella Hernandez

Mimi Prunella Hernandez M.S. R.H. (AHG) is a clinical herbalist, educator, and author of National Geographic Herbal and coauthor of The Backyard Guide to Edible Wild Plants. Rooted in her Colombian heritage and the Mexican tradition of curanderismo, she honors the art of folk healing while integrating modern science. Kitchen herbalism is where her heart lives. Alongside her husband, she stewards The PonderLand Gardens and Native Plant Sanctuary, part of the United Plant Savers network. Her work unfolds through Herbal and Home, a living container for her passions in sanctuary, gardening, kitchen, apothecary, and herbal science. Mimi serves as the Herbal Therapy Liaison at Standard Process and is the former Executive Director of the American Herbalists Guild. She received the 2023 Botanical Excellence Award for Herbal Community Building from the American Botanical Council. Mimi brings a strong background in research and evidence-based practice, holding a Bachelor of Science in Biochemistry and a Master of Science in Herbal Medicine.