In general, nuts and seeds are good sources of nutrients that are important for healthy skin.
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds contains 32% of the RDI for the antioxidant selenium, 10% of the RDI for zinc and 5.4 grams of protein (16).
This amount also contains 37% of the RDI for vitamin E, which is a great way to make sure you’re getting enough of this important vitamin and antioxidant (16).
Additionally, sunflower seeds are an excellent source of linoleic acid, an essential omega-6 fat that helps your skin stay thick, flexible and moisturized (16).
In a large observational study of more than 4,000 women, a high intake of linoleic acid was associated with a lower risk of dry and thin skin as a result of aging (17).
BOTTOM LINE:Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin. They also contain linoleic acid, a type of fat that may prevent dry and thin skin.