Sunflower Seeds

💰 Good value: sunflower seeds provide a very large amount of nutrients for their price.

👨‍🔬 Rich in vitamin E, B1, biotin (B7), phosphorus, magnesium, selenium, copper, and manganese.

Also provide high amounts of B3, B6, folate (B9), and zinc, with moderate amounts of B2, B4, B5, potassium, and iron.

Overall, the micronutrient content is extremely high.

🥗 Good vitamins-to-calories ratio — highly nutrient-dense, while still calorie-dense.

💡 A nutrient-rich addition to meals or snacks rather than a main food. A strong source of nutrients.

Works well in small portions and pairs easily with salads, oatmeal, yogurt, and baking.