The health-promoting properties of sunflower seeds are mainly related to the high content of vitamin E and B vitamins. Grains are also a source of fatty acids valuable for health (EFAs). Sunflower seeds are used to make oil, the seeds also enrich the taste of many sweet and dry dishes, they are a popular addition to baking bread.
What to use husked sunflower seeds for:
Shelled sunflower seeds are a delicious snack. It is worth taking them to school, work and on a trip. On store shelves, we can find seeds in caramel, with the addition of various spices, roasted and salted. The healthiest ones, however, will be those without unnecessary additives. Sunflower seeds and pumpkin seeds are also popular ingredients for baking bread. The seeds will also enrich the taste of sweet cakes, desserts and fruit cocktails. I will be a healthy complement to morning porridge and muesli. There are also many savory recipes using these grains. Ground sunflower seeds can be used to make sandwich spreads, whole seeds are often added to vegetable cream soups.
How many calories does sunflower contain?
The energy value of roasted and dried sunflower seeds is comparable. There are approximately 600 calories in 100 grams of seed. They are mostly healthy fats and carbohydrates with a low glycemic index. The grains quickly fill you up, so there's no danger of eating too much.
Where is sunflower found?
The history of sunflower cultivation goes back to the territories of North America. It was a valuable food for the Indians. The sunflower appeared in Europe in the 16th century. It is used not only in the food industry, but also in the cosmetics industry. It is also a honey plant. Although Russia and Ukraine are the leading producers of sunflower seeds, the plant is also grown in other regions of the world. Mostly sunflowers are planted in a pot, garden, less often it grows in the fields. How to care for a plant and where to plant it? Sunflowers require a sunny place, they like fertile and moist soil. They bloom from July to September, the stems grow up to 3 meters. There are several varieties of sunflower. Most of them have intense yellow flowers, but they can also be orange, yellow-brown and even maroon. Some of them are grown only for seeds (the most popular common sunflower), others for ornamental purposes. Can sunflower seeds be classified in the same group as cereals? It is the edible fruit of an oily plant from the Asteraceae family. It is closer to fruit than to grain.
Why is it worth eating these seeds?
Sunflower seeds are a very healthy snack that provides our body with vitamin E. It is responsible for providing nutrients to individual cells. It is also a powerful antioxidant. Sunflower is also a source of calcium, vitamins A and C. It contains fiber which is so important for the digestive system.
Is sunflower allergic?
Sunflower can cause an allergic reaction, but it happens relatively rarely. The protein contained in grains is most likely responsible for the allergy. Therefore, sunflower oil without protein should not cause such reactions. There are, of course, exceptions to this rule. You should always watch your body's reactions after consuming the seeds. The most common symptoms of allergies are stomach pain, diarrhea, runny nose, watery eyes, and swelling in the mouth and upper respiratory tract. Any disturbing reactions should prompt you to consult your doctor immediately.
Properties - what vitamins do sunflower seeds have?
Sunflower seed contains valuable protein with amino acids (24%). The oil content is 50%. It is also a source of fatty acids and many vitamins. What kind of vitamins in sunflower seeds? Noteworthy is the high content of vitamins E, A, D and B vitamins. Sunflower provides our body with many minerals, including calcium, iron, zinc and potassium. The phytosterols contained in the seeds (as many as 322 milligrams in 100 grams of grains) can contribute to lowering the level of bad cholesterol in the blood.
Sunflower and diet
Sunflower seed can be safely included in the diet of people struggling with unwanted kilograms. Although it is a fairly caloric snack due to the high fat content, it should not be abandoned. It is a healthier alternative to sweet and salty snacks (empty calories). The high fiber content (9 grams per 100 grams of grains) ensures a feeling of fullness and reduces snacking between meals. It is also an injection of basic vitamins, especially needed during rational weight loss.