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
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.
Sunflower Seeds
Per
1 oz, hulled (28g)
Calories
163
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
8%
Magnesium
22%
Potassium
4%
Calcium
2%
Fiber
2.4g
Nutrition Highlights
Vitamin E, selenium, magnesium, healthy fats
Fuhrman ANDI chart, 0.25 cup
Nutrition Density Score (ANDI Score)
78
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
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.
Absorption Boost
Foods with vitamin C — supports vitamin E's antioxidant recycling
Eaten with meals — the fat helps absorb fat-soluble vitamins from other foods
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
Storage
Store in an airtight container in the fridge or freezer to prevent the fats from going rancid.
Biomarkers to Track
Subjective
(Daily)
Skin appearance
Mood stability
Objective
(Quarterly)
Vitamin E levels
Selenium status