Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

7 Healthy and Delicious Seeds

Seeds of all varieties—from chia and flax to sesame and sunflower—seem to be popping up everywhere these days. Learn the nutrition basics of flavorful seeds with ideas for how to incorporate into your diet. By: Patricia Bannan, MS, RD 

Sunflower Seeds
Photo: Lee Harrelson

Sunflower Seeds

This stadium favorite is a home run for nutritional benefits. Small but mighty, sunflower seeds are an excellent source of protein, iron, folate, zinc, dietary fiber, and vitamin E. In fact, sunflower seeds are the best whole-food source of vitamin E, a nutrient that may slow the effects of aging, boosts the immune system, and prevents cardiovascular disease. They are also packed with four times more antioxidants than blueberries, walnuts, and peanuts, boosting the immune system and lowering blood pressure and bad cholesterol.

How to eat: Try them in salads, stir-frys, spreads, or side dishes for an extra nutty crunch, or add them to breads and muffins to boost the nutrient profile.

 

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