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Vitamins in Sunflower Seeds

author image Kendra Gutschow
Registered Dietitian Kendra Gutschow combines her communications and nutrition expertise by translating scientific research for consumer media, most recently for the communications department of the American Diabetes Association. Gutschow completed the coordinated program in dietetics at the University of Texas and holds a Bachelor of Science from Vanderbilt University.
Vitamins in Sunflower Seeds
A wooden spoonful of sunflower seeds. Photo Credit ogichobanov/iStock/Getty Images

Keep sunflower seeds at the top of your list when thinking about ways to boost nutrition. Whether you snack on them right out of the bag or add them to other foods, these little seeds really pack a nutritional wallop.

Packed With Nutrition

A 1-ounce serving of sunflower seeds contains half of an adult's recommended dietary allowance for vitamin E, which plays a role in boosting the body's immune response. A serving also contains 17 percent of the RDA for the B vitamin folate, which is essential for heart health. In addition to their vitamin content, sunflower seeds contain iron, zinc, dietary fiber, heart-healthy fats and protein. The protein and fat helps you to feel more satisfied when you add them to a snack or meal.

How to Enjoy Sunflower Seeds

Sunflower seeds can be a crunchy addition to yogurt, hot and cold cereal and even salads. As a switch from peanut butter (or for those with allergies), look for sunflower butter to spread on sandwiches or use as a dip for apple slices. Keep sunflower seeds tightly sealed in a cool, dry place.

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