Sunflower Seeds

Whole grains, such as quinoa, should make up at least half of your diet, according to the USDA. The majority of the fiber, iron, and vitamins found in whole grains have been removed from refined grains. Consuming whole grains can help reduce your risk of diabetes, heart disease, and cancer. While sunflower seeds are pretty high in fat for a one-ounce serving, they are made of mostly mono- and polyunsaturated fats, which are a great anti-inflammatory and heart-healthy source of fats that your body needs. Additionally, they are a good source of fiber and protein, adding a nice nutrition boost to your favorite granola bars, salads, and other recipes.

It is also almost negligent in sodium on its own, but many packaged sunflower seed products are loaded with salt - one popular brand packs 79% of your daily sodium limit per serving. It's important to be mindful of the nutrition label whenever you're stocking up on sunflower seeds to use for snacking or in a recipe.