20. Sunflower Seeds
Calcium Content: Consuming 1 ounce Sunflower seeds can provide up to 2%, or 20 mg of our daily calcium needs
Other Benefits: Sunflower seeds are also a good source of vitamins that are antioxidants such as Vitamin E and copper. It is also a rich source of B Vitamins like thiamine, phosphorous and selenium. Sunflower seeds are also filled with linoleic acid, a type of essential fatty acid
How It Can Be Consumed: Sunflower seeds are usually served as snacks after being boiled in water with salt. Sunflower seeds can be prepared in many other ways. It can be sprinkled on top of toast with butter, or it can be layered with yogurt and fruit to make a parfait or it can added to your favorite bread dough to make sunflower seed bread.