In this article: Complete nutrition | 12 evidence-based benefits | Vitamin E — the #1 whole-food source | Selenium and thyroid (India's 42M thyroid patients) | Heart and phytosterols | Blood sugar | PMS and women's hormones | Immunity | Skin and hair | Bone | Brain and mood | Pregnancy and folate | Raw vs roasted | 8 Indian uses including Selenium Laddoo | Dosage | Side effects | vs other seeds | 12 FAQ
Sunflower Seeds Benefits: The Complete Evidence Guide for India
Sunflower seeds are the most nutritionally underrated food in India. They are sold at every railway station and roasted at every chaat stall — and almost nobody buys them for their health. They should. Gram for gram, sunflower seeds contain more Vitamin E than any other whole food on the planet (35.2mg per 100g — beating almonds at 26.2mg), 96% daily selenium in one 100g serving, 100% daily Vitamin B6, 57% daily folate, and 534mg phytosterols — the highest phytosterol count of any common Indian seed.
India has 42 million thyroid patients — the vast majority with Hashimoto's thyroiditis, driven at least partly by selenium deficiency. Selenium is precisely what sunflower seeds are richest in. This article covers all 12 evidence-based benefits, the thyroid connection in clinical detail, and exactly how to use sunflower seeds in Indian cooking every day.
Hindi version: सूरजमुखी बीज के फायदे — Complete Hindi Guide.
Sunflower Seeds: Complete Nutrition Profile
Source: USDA FoodData Central | Per 100g raw, hulled sunflower seeds:
| Nutrient | Amount per 100g | % Daily Value | Why It Matters |
|---|---|---|---|
| Calories | 584 kcal | — | 28g serving = 163 kcal |
| Vitamin E (alpha-tocopherol) | 35.2mg | 76% ✅ | Highest whole-food source — beats almonds (26.2mg) |
| Selenium | 79.3mcg | 96% ✅ | Thyroid conversion, GPx antioxidant, Hashimoto's protection |
| Vitamin B6 (Pyridoxine) | 1.35mg | 100% ✅ | PMS reduction 50% (RCT), serotonin + dopamine synthesis |
| Folate (B9) | 227mcg | 57% ✅ | Neural tube formation, DNA repair, cell division |
| Phytosterols | 534mg | Highest of any seed ✅ | Block cholesterol absorption → LDL reduction |
| Protein | 20.8g | 42% | Complete — all essential amino acids present |
| Magnesium | 325mg | 77% DV | Insulin sensitivity, blood pressure, sleep |
| Phosphorus | 660mg | 94% DV | Bone mineralisation, ATP energy |
| Copper | 1.8mg | 200% ✅ | Collagen synthesis, dopamine, iron absorption, SOD3 |
| Manganese | 1.95mg | 85% DV | SOD2 antioxidant enzyme, bone matrix |
| Zinc | 5.0mg | 46% DV | Immunity, testosterone, skin |
| Iron | 3.8mg | 21% DV | Blood formation |
| Thiamine (B1) | 1.48mg | 123% DV | Energy metabolism, nervous system |
| Niacin (B3) | 8.34mg | 52% DV | DNA repair, skin health, energy |
| Pantothenic acid (B5) | 6.71mg | 134% DV | Adrenal function, cortisol regulation |
| Dietary fibre | 8.6g | 31% DV | Gut health, satiety, cholesterol |
| Omega-6 (linoleic acid) | 23.1g | High | Cell membranes — balance with omega-3 sources |
| Omega-3 (ALA) | 0.07g | Very low | Not a significant omega-3 source — use chia or flax |
| GI | ~35 | Low ✅ | Safe for diabetics |
The two stats that matter most
Sunflower seeds are the highest Vitamin E whole food source in India (35.2mg/100g), and the highest selenium seed source (79.3mcg, 96% DV). These two nutrients work synergistically — selenium regenerates oxidised Vitamin E, allowing it to keep acting as an antioxidant. No supplement combination replicates the bioavailability of whole food delivery.
12 Evidence-Based Benefits
1. Vitamin E — Antioxidant Defence, Immunity, and Skin
Nutrients 2017: Vitamin E (alpha-tocopherol) is the primary fat-soluble antioxidant in human cell membranes. Every cell membrane in the body depends on adequate Vitamin E to prevent lipid peroxidation — the oxidative process that degrades membranes and accelerates ageing. Five key functions:
| Vitamin E Function | Mechanism | Evidence |
|---|---|---|
| LDL oxidation prevention | Alpha-tocopherol embedded in LDL particles prevents their oxidation — oxidised LDL, not native LDL, forms arterial plaque | Strong — mechanism established |
| T-cell immune response | Enhances T-cell proliferation, natural killer cell activity, antibody production — measurable immunological effect | Nutrients 2017 — RCT evidence |
| Skin surface protection | Stored in sebum, providing direct UV protection at skin surface; prevents membrane peroxidation in skin cells | Strong |
| Anti-inflammatory | Reduces IL-6, TNF-α and PGE2 production — cytokines driving chronic inflammation | Moderate-strong |
| Eye protection | Protects lens and retina from oxidative damage — associated with reduced cataract risk | Epidemiological — strong |
| Food Source | Vitamin E per 100g | % DV |
|---|---|---|
| Sunflower seeds | 35.2mg ✅ | 76% |
| Almonds | 26.2mg | 58% |
| Hazelnuts | 15.0mg | 33% |
| Avocado | 2.1mg | 5% |
| Hemp seeds | 0.8mg | 2% |
| Chia seeds | 0.5mg | 1% |
2. Selenium and Thyroid Health — India's Most Critical Sunflower Seed Benefit
India has 42 million thyroid patients. Most are women. Most have Hashimoto's thyroiditis — the autoimmune form. Selenium deficiency is one of the most consistent and modifiable risk factors for this condition. Journal of Clinical Endocrinology 2002 — randomised controlled trial: 200mcg selenium/day for 3 months reduced TPO antibodies (the Hashimoto's marker) by 50% compared to placebo.
- Deiodinase enzymes (Types I, II, III): These selenoproteins convert inactive T4 to active T3 — the biologically functional thyroid hormone. Without adequate selenium, this conversion is impaired even when the thyroid produces normal amounts of T4
- Glutathione peroxidase (GPx) in thyroid: Thyroid hormone synthesis produces hydrogen peroxide as a byproduct. GPx (selenium-dependent) neutralises this H₂O₂. Selenium deficiency → H₂O₂ accumulation → thyroid cell damage → autoimmune activation
- Selenoprotein P: The primary selenium transporter — preferentially delivers selenium to the thyroid and brain over other organs, reflecting their priority selenium requirements
- India's selenium gap: Many Indian soil regions are selenium-poor. Combined with selenium-absorbing phytate-heavy vegetarian diets, deficiency is common — making food sources especially important
For Indian women with thyroid concerns
Sunflower seeds 30–40g daily provides 24–32mcg selenium (29–39% DV) — a meaningful dietary contribution toward the selenium status needed for thyroid health. This is not a medication and does not replace levothyroxine. It is a dietary foundation that may reduce TPO antibody load over months of consistent eating. Always continue prescribed thyroid medication; discuss dietary changes with your endocrinologist.
3. Heart Health — Phytosterols, Vitamin E, and Magnesium
American Journal of Clinical Nutrition 2003 — meta-analysis of 41 trials: 2g/day phytosterols reduces LDL cholesterol by 8–10% consistently. At 534mg phytosterols per 100g, sunflower seeds are the richest common seed source — requiring 375g to reach the 2g trial dose, but regular daily amounts provide meaningful cumulative benefit.
- Phytosterols structurally resemble cholesterol and competitively block its absorption sites in intestinal brush border
- Vitamin E (76% DV) prevents LDL oxidation — only oxidised LDL deposits in arterial walls
- Magnesium (77% DV) relaxes arterial smooth muscle, reducing blood pressure — hypertension affects 220 million Indians
- Nutrients 2012: regular sunflower seed consumption associated with reduced total and LDL cholesterol in observational studies
4. Blood Sugar Control
- GI approximately 35 — low GI, no significant blood sugar spike
- Magnesium (77% DV): Nutrients 2016 — directly improves insulin receptor tyrosine kinase activity. Magnesium deficiency is the most common micronutrient deficiency in Type 2 diabetics
- Chlorogenic acid: inhibits alpha-glucosidase enzyme, reducing starch breakdown and glucose absorption rate
- Protein (20.8g) + fibre (8.6g): slows gastric emptying, flattening the glucose curve of meals eaten alongside
5. PMS and Women's Hormonal Health — Vitamin B6
Annals of the New York Academy of Sciences 1990: Vitamin B6 supplementation reduces PMS symptoms by approximately 50% in randomised trials. Sunflower seeds provide 100% daily B6 per 100g — the most concentrated common food source.
- B6 is the direct cofactor for aromatic L-amino acid decarboxylase — the enzyme that produces dopamine and serotonin from their precursors. Low B6 = impaired mood neurotransmitter synthesis = emotional PMS
- B6 modulates oestrogen-driven prostaglandin production — reduces breast tenderness and bloating
- Magnesium (77% DV) independently reduces PMS through GABA receptor activation and cortisol suppression
- Phase 2 of seed cycling (Days 15–28 of menstrual cycle) uses sunflower seeds specifically for this B6 + Vitamin E luteal phase support
Complete PCOS and seed cycling protocol: Seeds for PCOS India.
6. Immunity — Selenium + Vitamin E Synergy
- Selenium regenerates oxidised Vitamin E — allowing it to repeatedly neutralise free radicals. This selenium-Vitamin E regeneration cycle is more potent than either nutrient alone
- Selenium: activates NK cell cytotoxicity, supports interferon production, prevents viral mutation in selenium-adequate hosts
- Vitamin E: enhances T-cell proliferation and antibody production — particularly effective in elderly populations
- Zinc (46% DV): T-cell production, antibody synthesis, wound healing
- Copper (200% DV): immune cell maturation, extracellular antioxidant SOD3
Comprehensive Hindi immunity seeds guide: इम्यूनिटी के लिए बीज.
7. Skin and Hair
- Vitamin E in sebum: alpha-tocopherol is concentrated in skin sebum — provides constant UV and oxidative protection at the skin surface. More reliable than topical application because it is continuously replenished from dietary intake
- Selenium: GPx prevents lipid peroxidation in skin cell membranes — the process that makes skin look dull, aged and dehydrated
- Copper (200% DV): Activates lysyl oxidase (collagen cross-linking for skin firmness) and tyrosinase (melanin production for even skin tone)
- Hair: Selenium supports thyroid function (thyroid disorders are a leading cause of hair loss in Indian women); Vitamin E improves scalp circulation; zinc reduces DHT-driven hair follicle miniaturisation
8. Bone Strength
- Phosphorus 94% DV: forms the hydroxyapatite crystal structure in bone alongside calcium
- Magnesium 77% DV: activates Vitamin D to 1,25-dihydroxyvitamin D which regulates calcium absorption — without magnesium, Vitamin D supplementation is less effective
- Manganese 85% DV: cofactor for chondroitin sulphate synthesis in cartilage and osteocalcin in bone matrix
- Copper 200% DV: activates lysyl oxidase for collagen cross-linking in bone tissue
9. Brain Health and Mood
- Vitamin B6 (100% DV): direct cofactor for synthesis of dopamine, serotonin, GABA, and norepinephrine. Deficiency causes depression, anxiety and cognitive impairment — very common in Indian vegetarian diets where B6 absorption is poor from plant sources
- Folate (57% DV): supports one-carbon metabolism for SAM (S-adenosylmethionine) production — the primary methyl donor needed for serotonin and dopamine metabolism
- Magnesium (77% DV): GABA receptor activation → anxiety reduction, better sleep quality
- Tryptophan: present at meaningful levels → serotonin → melatonin pathway for sleep
10. Pregnancy and Foetal Development
American Journal of Obstetrics and Gynaecology 2007: Adequate folate before and during early pregnancy is the primary preventable factor in neural tube defects (NTDs). India has one of the highest NTD rates globally. Sunflower seeds provide 227mcg folate (57% DV) per 100g.
- Folate 57% DV: neural tube closure (weeks 2–4 of pregnancy — often before confirmed pregnancy)
- Vitamin E: foetal cell membrane integrity and antioxidant protection during rapid cellular division
- Selenium: thyroid requirements increase 50% during pregnancy — selenium supports this increased demand
- Iron 21% DV: blood volume expansion and foetal haemoglobin formation
11. Weight Management
- Protein 20.8g/100g: triggers satiety hormones GLP-1 and PYY for 3–4 hours
- Fibre 8.6g: slows gastric emptying, feeds beneficial gut bacteria, prolongs satiety
- Low GI (~35): stable blood glucose prevents insulin-driven hunger rebound
- Chlorogenic acid: may reduce fat absorption and modulate appetite hormones
Full seeds weight loss protocol: Best Seeds for Weight Loss India.
12. Anti-Inflammatory and Antioxidant Protection
- The selenium-Vitamin E regeneration cycle: selenium-dependent thioredoxin reductase regenerates alpha-tocopherol radical back to active Vitamin E — a self-sustaining antioxidant system
- Vitamin E reduces NF-κB activation, inhibiting the master inflammatory transcription factor
- Chlorogenic acid and caffeic acid: direct NF-κB inhibitors — reduce systemic inflammatory markers CRP, IL-6, TNF-α
- Magnesium: reduces cortisol (the primary stress hormone that drives systemic inflammation)
Raw vs Roasted Sunflower Seeds
| Property | Raw | Dry Roasted | Oil Roasted |
|---|---|---|---|
| Vitamin E | 100% | ~88–92% | ~70–80% ❌ |
| Selenium | 100% | ~95–98% | ~90% |
| Phytosterols | 100% | ~95% | ~85% |
| Omega-6 fats | 100% | ~92% | Risk of oxidation ❌ |
| Taste | Mild, slightly raw | Nutty, rich ✅ | Rich but adds fat |
| Digestibility | Moderate | Better ✅ | Good |
| Phytates | Higher | Reduced — better mineral absorption ✅ | Reduced |
| Best for | Smoothies, dough | Snacking, dahi, chutney ✅ | Avoid |
8 Ways to Eat Sunflower Seeds in Indian Cooking
1. Direct Snack
30g roasted sunflower seeds + black salt + lemon. 163 kcal, 6.2g protein, 10.6mg Vitamin E, 23.8mcg selenium. The most accessible 30g of daily nutrition in India. Replaces chips and namkeen entirely.
2. The Immunity Duo (Sunflower + Pumpkin)
15g sunflower seeds + 15g pumpkin seeds + chaat masala + black salt. Store in a jar. Eat daily. Selenium + Vitamin E (sunflower) and zinc (pumpkin) — the three primary immunity minerals in one snack. ₹8–10/day. India's most cost-effective immunity upgrade.
3. In Morning Dahi
1 tbsp sunflower seeds sprinkled into dahi and eaten immediately. Crunch + Vitamin E + selenium added to the daily dahi habit. 5 seconds. No change in taste.
4. In Roti Dough
2 tbsp roughly crushed sunflower seeds per cup of atta. Mix before adding water, cook normally. Vitamin E + selenium + folate + B6 in every roti. Slightly nutty flavour — children typically accept it without complaint.
5. Sunflower Seed Chutney
3 tbsp sunflower seeds (dry roasted) + 2 tbsp fresh coconut + 1 green chilli + garlic + lemon + salt. Grind coarsely. Pairs with idli, dosa, roti. Vitamin E-rich condiment that replaces commercial coconut chutney.
6. Selenium Laddoo (Thyroid Health Laddoo)
| Ingredient | Amount |
|---|---|
| Sunflower seeds (dry roasted, coarsely ground) | 200g |
| Jaggery (grated) | 100g |
| Ghee | 2 tbsp |
| Cardamom | 1 tsp |
| Sesame seeds (dry roasted, optional) | 50g |
Melt jaggery in ghee on low heat. Add seeds and cardamom. Mix well while warm and form balls. Cool completely. Store airtight up to 3 weeks. Each laddoo provides Vitamin E + selenium + zinc + B6. For women with thyroid concerns this is the most culturally familiar format for consistent daily selenium intake. Traditional preparation with a modern nutritional purpose.
7. Salad Topping
1–2 tbsp sunflower seeds scattered over any kachumber or green salad. Crunch + protein + Vitamin E without changing the salad character. Compatible with every Indian salad preparation.
8. In Smoothies
2 tbsp sunflower seeds blended into any smoothie. Blend smooth — no gritty texture. 4g protein + 7mg Vitamin E + 16mcg selenium added invisibly to a morning fruit smoothie.
Sunflower Seeds vs Other Seeds: Where They Lead
| Property | Sunflower | Chia | Pumpkin | Flax |
|---|---|---|---|---|
| Vitamin E | 76% DV ✅ | 2% | 15% | 2% |
| Selenium | 96% DV ✅ | 85% | 17% | 46% |
| Vitamin B6 | 100% DV ✅ | ~10% | ~5% | ~25% |
| Folate | 57% DV ✅ | ~5% | ~10% | ~22% |
| Phytosterols | 534mg ✅ | Low | 265mg | 338mg |
| Zinc | 46% | 42% | 94% ✅ | 39% |
| Omega-3 | Very low | 17.8g ✅ | 0.1g | 22.8g ✅ |
| Magnesium | 77% | 79% | 141% ✅ | 93% |
| Best for | Vit E, Se, thyroid, PMS, cholesterol | Fibre, omega-3, weight loss | Zinc, sleep, prostate | Omega-3, lignans, PCOS |
Daily Dosage Guide
| Goal | Daily Amount | Timing | Notes |
|---|---|---|---|
| General health | 28–30g (2 tbsp) | Any | Best single-food nutrient coverage per gram |
| Thyroid support | 30–40g | Morning | Selenium accumulates; consistency over weeks matters more than dose |
| Immunity | 28–30g | Morning or snack | Combine with pumpkin seeds for zinc + selenium + Vit E trio |
| Cholesterol (LDL) | 30–40g | With meals | Phytosterol effect needs 4+ week consistency |
| PMS / seed cycling | 30g (Days 15–28) | With food | Phase 2 of seed cycling — full protocol |
| Skin glow | 28–30g | Any | 6–8 weeks for Vitamin E skin improvement |
| Pregnancy | 28–30g | Morning | Folate critical — ideally start before conception |
| Blood sugar | 28g | Before meals | GI 35 — safe pre-meal snack for diabetics |
| Post-workout | 30–40g | Within 60 min | Protein + magnesium recovery |
| Children 6–12 | 1–2 tbsp (15–20g) | Snack or in food | Crushed in dahi or roti — mild taste accepted easily |
Side Effects and Precautions
| Concern | Detail | Action |
|---|---|---|
| Caloric density | 584 kcal/100g — easy to overeat. 30g is the right daily amount. | Measure servings; do not eat from the bag directly |
| High omega-6 | 23.1g linoleic acid per 100g. Excess omega-6 without omega-3 is pro-inflammatory. | Balance with daily chia or flax for omega-3; use mustard oil for cooking |
| Selenium upper limit | Selenosis occurs above 400mcg/day. 100g sunflower seeds = 79mcg — well below. Do not add selenium supplements without testing. | Stay at 30–40g daily; no selenium supplements unless prescribed |
| Allergic reaction | Sunflower pollen allergy can cause cross-reactivity. Rare. | Test small amount if first exposure with pollen allergies |
| Cadmium | Sunflower plants accumulate cadmium from soil. At 30g/day from certified sources: not a practical risk. | Buy FSSAI certified product from reputable supplier |
| Digestive adjustment | High fat and fibre — mild bloating if starting at 40g+ | Start with 1 tbsp, increase over 1 week |
The omega-6 balance note
Sunflower seeds are high in omega-6 linoleic acid (23.1g/100g) — the same fatty acid in sunflower cooking oil. If your household already uses sunflower oil for cooking, combine daily sunflower seeds with chia seeds (17.8g omega-3) or ground flax seeds (22.8g omega-3) to maintain a healthy omega-6:omega-3 balance. Or switch your cooking oil to mustard oil, which has a naturally good omega ratio, and use sunflower seeds freely.
Frequently Asked Questions
What are the main benefits of sunflower seeds?
Sunflower seeds provide 12 evidence-based benefits. Most significant: (1) Vitamin E 76% DV — highest whole-food source, immune + skin antioxidant; (2) Selenium 96% DV — thyroid hormone conversion, Hashimoto's antibody reduction (RCT); (3) Phytosterols 534mg — LDL reduction 8–10%; (4) Vitamin B6 100% DV — PMS reduction 50% (RCT); (5) Folate 57% DV — pregnancy neural tube protection; (6) Complete protein 20.8g/100g.
How many sunflower seeds per day?
28–40g daily (approximately 2–3 tbsp). 28g = 163 kcal, 10.6mg Vitamin E (30% DV), 22mcg selenium (27% DV). For thyroid or cholesterol goals: 30–40g. General health: 28g. Measure your serving — sunflower seeds are easy to overeat at 584 kcal/100g.
Are sunflower seeds good for thyroid?
Yes — specifically because of selenium (96% DV per 100g). Selenium activates the deiodinase enzymes that convert T4 to active T3. In Hashimoto's thyroiditis, 200mcg selenium/day for 3 months reduced TPO antibodies by 50% (RCT). Sunflower seeds are the most practical daily food source of selenium in India. Do not stop thyroid medication — this is dietary support, not treatment.
Can sunflower seeds reduce cholesterol?
Sunflower seeds contain 534mg phytosterols per 100g — the highest of any common Indian seed. Meta-analysis of 41 trials: 2g phytosterols/day reduces LDL by 8–10%. Regular daily consumption at 30–40g contributes meaningful phytosterol intake. Vitamin E additionally prevents LDL oxidation — the form that deposits in arteries. 4+ weeks of consistent daily eating needed for measurable cholesterol effect.
Are sunflower seeds good for skin?
Yes. Vitamin E (76% DV) is stored in skin sebum, providing continuous surface UV protection and preventing cell membrane peroxidation (skin ageing). Selenium supports GPx which protects skin lipids. Copper (200% DV) activates lysyl oxidase for collagen cross-linking (skin firmness). Dietary improvement in skin appears at 6–8 weeks of daily eating.
Can sunflower seeds help with PMS?
Yes — strong RCT evidence. Vitamin B6 (100% DV in sunflower seeds) reduces PMS symptoms by approximately 50% — emotional symptoms (anxiety, irritability, low mood) and physical symptoms (bloating, breast tenderness). Magnesium (77% DV) independently reduces PMS through GABA activation. Sunflower seeds in Phase 2 (Days 15–28) of seed cycling is specifically for this luteal phase support. Full protocol: Seeds for PCOS India.
Are sunflower seeds safe for diabetics?
Yes. GI approximately 35 — low, no significant blood sugar spike. Magnesium (77% DV) directly improves insulin receptor sensitivity — the most common micronutrient deficiency in Type 2 diabetics. Chlorogenic acid inhibits alpha-glucosidase. 28–30g as a pre-meal snack or in food is beneficial for blood sugar management.
Sunflower seeds vs almonds for Vitamin E?
Sunflower seeds win: 35.2mg Vitamin E per 100g vs 26.2mg for almonds — 35% more. Almonds win on calcium (264mg vs 78mg), protein similarity (21g vs 20.8g), and brand recognition. Both are excellent Vitamin E sources. For maximum Vitamin E at minimum cost: sunflower seeds are the better choice. For calcium alongside Vitamin E: almonds.
Can sunflower seeds be eaten during pregnancy?
Yes — recommended. Folate (57% DV) is critical for neural tube formation, especially the first 4 weeks. Vitamin E supports foetal cell membrane development. Selenium addresses the 50% increased thyroid demand of pregnancy. 28–30g daily is safe throughout — mention to your OB/GYN.
Are sunflower seeds good for hair?
Sunflower seeds support hair health through three separate mechanisms: (1) Selenium supports thyroid function — thyroid disorders are the leading cause of diffuse hair loss in Indian women; (2) Vitamin E improves scalp blood circulation and protects follicle cells from oxidative damage; (3) Zinc (46% DV) reduces DHT-driven hair follicle miniaturisation. For hair loss: 3–6 months of consistent daily consumption for visible results.
Do sunflower seeds cause weight gain?
At 30g/day (163 kcal) as a snack replacement — no, sunflower seeds do not cause weight gain. The protein (20.8g/100g) and fibre (8.6g) increase satiety, typically reducing total caloric intake at subsequent meals. Problems arise when eating 80–100g+ as an uncontrolled portion, which is 470–584 extra calories. Measure servings. 30g daily supports weight management; uncontrolled eating does not.
Where to buy sunflower seeds in India?
Seedcare Premium Sunflower Seeds — raw, hulled, FSSAI certified, no added salt or oil. 250g to 1kg packs at store.seedcare.in. For direct snacking: Seedcare Roasted Sunflower Seeds (light dry roasted, no oil). For the best daily nutrition: Seedcare Healthy Seeds Collection.
Two Tablespoons, Every Day
The railway station snack has been trying to tell you something all along. Two tablespoons of sunflower seeds — 163 kcal, 76% daily Vitamin E, 27% daily selenium, full daily B6, 57% daily folate, 534mg phytosterols. No supplement does this at ₹3–4 per serving. Combine with pumpkin seeds for zinc. Consistent. Daily. Six weeks.
Seedcare Sunflower Seeds — raw. All seeds →.
More from Seedcare
Tags