Nut
Sunflower Seed
A small seed rich in vitamin E and healthy fats, supporting the heart, skin, and a calm nervous system.
📊 How it ranks (our editor score) — 94/100Tap to see the breakdown
🌱 What it is
Sunflower seeds are the small, oil-rich seeds of the sunflower, eaten raw or roasted as a wholesome snack.
✨ Why it's good for you
- May help support skin health with vitamin E
- May help support heart health with healthy fats
- May help support a calm nervous system with magnesium
- May help support healthy cholesterol levels
🥗 Nutrition
Per 1 oz (~28g) · about 165 calories
- Vitamin E 10mg
- Magnesium 91mg
- Protein 5.5g
- Healthy fats 14g
Source: USDA FoodData Central
🥄 How to use it
Eat a small handful of raw or dry-roasted unsalted sunflower seeds as a snack, or sprinkle them on salads, oatmeal, and yogurt.
How much: A small handful most days.
Show full details & how to prepare it
Sunflower seeds are rich in vitamin E (a skin- and heart-protecting antioxidantA helpful substance in colorful fruits and vegetables that protects your cells from everyday wear and tear. More →), healthy fats, and magnesium, which supports a calm nervous system. A small daily handful is a satisfying, nourishing snack.
Ways to prepare it
⚠️ Cautions
- A whole food and nourishing; calorie-dense, so keep to a small handful.
- Choose unsalted to keep sodium down.
- A rare seed allergy is possible.
📚 What others say
- A whole-food source of vitamin E and magnesium
- Supports the heart, skin, and a steady mood
Learn more
🕊️ A word of encouragement
Seeds that follow the light and store its goodness. Turn toward what is good, and be nourished.
💬 Ask Remy about Sunflower Seed
📚 Resource confidence
Based on mentions in health references
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