14. Sunflower Seeds: The Sunny, Iron-Boosting Snack
Sunflower seeds, the seeds of the sunflower plant, are a crunchy, nutrient-dense snack that can help increase your iron intake. One ounce of sunflower seeds contains around 1.2 mg of iron, making them an excellent choice for a quick iron boost.
In addition to their iron content, sunflower seeds are a good source of healthy fats, specifically monounsaturated and polyunsaturated fats. These healthy fats have been linked to numerous health benefits, including improved heart health, reduced inflammation, and enhanced cognitive function.
Sunflower seeds also provide various essential nutrients, such as vitamin E, magnesium, and selenium. Vitamin E acts as an antioxidant, protecting cells from damage caused by free radicals, while magnesium is involved in over 300 enzymatic reactions in the body, including energy production and muscle function. Selenium is essential for proper thyroid function and supports a healthy immune system.
One interesting thing about sunflower seeds is their phytosterol content. Phytosterols are plant compounds structurally similar to cholesterol. They can help lower cholesterol levels, thereby potentially reducing the risk of heart disease.
With their nutty flavor and satisfying crunch, sunflower seeds are a delicious way to enhance your dishes. You can sprinkle them on salads or oatmeal, bake them into bread or muffins, or enjoy them roasted as a simple, nutritious snack. (14)
