Immune & Recovery
Sunflower Seeds
Small seeds notably high in vitamin E, one of the body's primary fat-soluble antioxidants for skin health.
Skin Health
Mood
Heart Health
Serving
1 oz, hulled (28g)
Calories Per Serving
163
Key nutrients
Vitamin E, selenium, magnesium, healthy fats
Nutrient density
78
Why it’s worth eating
Sunflower seeds are packed with vitamin E, selenium, copper, and healthy fats. They support skin and heart health. Sprinkle over salads, oatmeal, or enjoy as a snack.
What you may notice
Skin appearance
Mood stability
Markers worth tracking
Vitamin E levels
Selenium status
How to eat it
Eat raw or lightly toasted; avoid heavily salted or roasted-at-high-heat versions if you're watching sodium or want to preserve the vitamin E.
Pairs well with
Foods with vitamin C, supports vitamin E's antioxidant recycling
Eaten with meals, the fat helps absorb fat-soluble vitamins from other foods
Storage
Store in an airtight container in the fridge or freezer to prevent the fats from going rancid.
The numbers, per 1 oz, hulled (28g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
2%
Calcium
8%
Iron
22%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.4g
Seeds, sunflower seed kernels, dried (FDC 170562)
Evidence
D
HONEST FLAG: no landmark whole-food sunflower-seed RCT. Benefits are inferred from vitamin E and unsaturated-fat content. The documented cadmium finding is the more actionable item.
Study dose vs. serving
No established human dose-response for a signature benefit.
FDA Total Diet Study 2014-2016 (Spungen JH 2019, cited in review PMC7027482).
Use caution if
You're managing calorie intake closely, calorie-dense like most seeds
You have a sunflower seed allergy, less common than other seed/nut allergies but does occur
Details
Type
Season
Pantry, year-round
Forms
In-shell, kernels, butter, oil
Price
Budget
Bioactive
Vitamin E (alpha-tocopherol), linoleic acid, phytosterols
Heat stable
Partial
Watch
CADMIUM ACCUMULATOR: sunflower seeds had the single highest mean cadmium of the top-10 foods in the FDA Total Diet Study at 375 ug/kg (versus boiled spinach 117, potato chips 93). Field studies show kernels can exceed the EU limit of 0.5 mg/kg on Cd-containing soil. EFSA tolerable weekly intake is 2.5 ug/kg body weight. A genuine concern for heavy consumers.
Reliability
3 / 5
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