Healthy Fats

• Sunflower seeds contain monounsaturated and polyunsaturated fats. These healthy fats may help ward off heart disease and keep cholesterol in check.
  
  

Vitamin E

• A natural source of the antioxidant vitamin E, 1 oz. of sunflower seeds provides 76 percent of the U.S. Food and Drug Administration's recommended daily allowance. Vitamin E has the power to fight oxidized cells, called free radicals, and can help protect the body from certain diseases.
  
  

Source of Protein and Iron

• Like other nuts and seeds, sunflower seeds contain protein. A 1-oz. serving contains 5g of protein, which can help satiate your appetite and provide important muscle-building fuel. Sunflower seeds also contain 10 percent of the FDA's recommended daily allowance for iron, which is essential for the flow of oxygen throughout the body.
  
  

B Vitamins

• Sunflower seeds provide 17 percent of the FDA's recommended daily allowance of folate, which helps the body generate new cells and oxygenate the blood. Sunflower seeds also contain other B vitamins, including pantothenic acid, vitamin B6, thiamin and niacin.
  
  

Minerals

• Selenium supports vitamin E's efforts to combat free radicals; sunflower seeds contain about 25 percent of the FDA's recommended daily allowance of selenium. Copper, another trace mineral supporting cellular energy, can also be found in sunflower seeds.
  
  

Fiber

• With 2g of fiber per serving, sunflower seeds help get you closer to a recommended goal of 20g a day. Fiber cleans out your system and keeps your gut healthy.