Sunflower seeds are rich in Vitamin E copper Vitamin B1 selenium phosphorus manganese magnesium. It is an all-rounder food which maintains the quality of the skin improves health and nourishes hair. With their countless beneficial nutrients these seeds are useful to support your heart bones and beauty needs. A duo of fiber and protein that helps in keeping you satisfied all day long. Being low in calories it can help in reducing the extra weight and avoid you from the intake of high calorie junk foods. Untoasted or toasted sunflower seeds can be eaten either way. Sprinkle two tablespoons in your food and consume daily. It also is a great granish to your favorite salads.