Sunflower seeds for health

Sunflower seeds have no match when snacks are concerned

Sunflower seeds are an ideal "healthy" substitute for all purchasing snacks, which are often harmful. Their taste is not like your favorite chips, but are much healthier. Therefore, if you decided to start with a change in eating habits, rejection of all processed foods is a mandatory first step.

Sunflower seeds are good for the heart, thyroid gland, prevent many serious diseases and do not increase the weight. More about their medicinal properties and health benefits read in the following article.

Sunflower seeds: calories and nutritional value

Did you know that sunflower seeds are among ten foods that are richest in vitamin E? They contain copper, vitamin B (such as thiamine), phosphorus and selenium. In addition, they are rich in fatty acids, fiber and amino acids (especially tryptophan).

Sunflower seeds contain healthy fats, which are very important for the formation of cell membranes. They keep the balance of hormones, slow down the absorption of food during meals, and transport the important vitamins A, D, E and K.
Experts are constantly warning that industrial processed salty snacks are one of the biggest enemies of health. If you finally managed to discard them from your diet these healthy seeds can be an excellent substitute.

What do these healthy seeds contain?

Sunflower seeds contain calories in significant amounts, therefore their recommended daily dose is 15 grams. The said amount is 190 kcal, 16 g of fat, 6 g of protein and 4 g of fiber.

Their composition has:

82 percent of vitamin E,
70 percent of copper,
43 percent of vitamin B1 (thiamine)
34 per cent of manganese,
34 percent of selenium,
33 percent of phosphorus,
28 percent of magnesium,
28 percent of vitamin B6,
20 percent of folate,
18 percent of vitamin B3.

Sunflower seeds medicinal value and health benefits

What scientists now know is that the high levels of inflammation are directly related to an increased risk of disease. They include heart disease, cancer, stroke and diabetes. They prevent even a serious neurodegenerative diseases such as Alzheimer's and Parkinson's disease.

Frequent consumption of seeds successfully balances cholesterol levels, reduces hypertension, and protects against heart disease. Therefore, sunflower seeds for heart health are an ideal food. Consume them daily whenever you can, again in doses of maximum of 15 to 20 grams.

Sunflower seeds are rich in antioxidants and anti-inflammatory compounds that reduce oxidative stress and the presence of free radicals harmful to health. According to a study published in the "Journal of Agricultural and Food Chemistry", the content of healthy phytosterols, is the largest in sunflower seeds. In addition to them, we find them in other nuts, but their concentration is significantly lower.
  • Phytosterols keep the levels of unhealthy LDL cholesterol under control and thereby protect against many cardiovascular diseases. They are recommended for people with high blood pressure.

It should be noted that both vitamin E is lipid soluble, which means that it must be taken with fats. This is the best way that it is absorbed into the body.

Sunflower seeds as prevention of cancer

Studies have shown that sunflower seeds are particularly good in preventing cancer. Different antioxidants, minerals and other vitamins that they contain, help reduce oxidative stress in the body. If not controlled it can cause cancer.

Precisely antioxidants in seeds affect the repair of damaged DNA and slow down the growth and development of mutant cancer cells. This was confirmed by numerous modern studies. In addition, scientists have discovered that vitamin E, which is also contained in sunflower seeds, is important for the prevention of cancer. It protects us from prostate cancer, and lung cancer.

Encourages the work of the thyroid gland

One of the main causes of diseases of the thyroid gland, including hypothyroidism and hyperthyroidism, is the lack of selenium in the body. Fortunately, sunflower seeds are an excellent source of this mineral.

The thyroid gland regulates body temperature, heart rate, protein production and controls the rate of metabolism, as some of its functions. Because of this disorder of the thyroid gland it can be manifested in the form of a number of symptoms. They include breeding, fatigue, abnormal body temperature and more.
  • For the control of thyroid disease, it is important to introduce sufficient amounts of selenium and iodine. So nibble on sunflower seeds.

Helps fight osteoporosis

Sunflower seeds contain a large amount of magnesium, a mineral that today most people need. The main reason for its deficit is unhealthy diets and reduced intake of fresh, healthy ingredients. Modern man lives a hectic lifestyle and as a result the food that is eaten is not healthy. These healthy snacks can certainly change that, do not hesitate to eat them every day, but do not go overboard with the consumption.

The mineral magnesium has a very important role in the body. It helps keep the levels of potassium and calcium in balance within the cells and keep blood pressure under control. Simply put - it perfectly balances our body.

In addition, magnesium is one of the minerals that makes bones healthier and stronger, and prevents the loss of their density. It should be consumed by people who have a predisposition to osteoporosis. In addition, prevents the formation of blood clots, migraines, constipation and chronic fatigue and even depression and anxiety.

Related  -> -> What are the symptoms of magnesium deficiency?

Important note
  • Because they are rich in polyunsaturated fats, sunflower seeds easily deteriorate if too are warm. Therefore, for the sake of preserving their freshness, they are also important nutrients, keep them in a cool place. Be sure to place them in an airtight container.

How to make muesli from sunflower seeds?

Sunflower seeds can be used in many recipes. They are an excellent combination with some meals and give dishes a specific note. For ideal and healthy breakfast nutritionists recommend homemade muesli.

Necessary ingredients:
  • 3 tablespoons of oats,
  • 2 tablespoons of sunflower seeds,
  • 1 tablespoon of linseed,
  • 3 dried apricots,
  • 1 tablespoon of raisins,
  • 1/4 tsp of ground cinnamon,
  • 1 teaspoon of honey
  • 2 dl of vegetable milk or hot water.

Preparation is very easy:

Mix all ingredients and leave a muesli to stand for half an hour before eating it.

A light summer salad

During hot summer days we often do not have appetite, but the next recipe will leave few people indifferent to its power. Here is how to make it.

  • 1 cup of sweet corn,
  • 1 chives, finely chopped,
  • 100 g of sunflower seeds,
  • 100 g of pumpkin seeds,
  • 1 teaspoon of oregano,
  • Lemon juice,
  • 3 tablespoons olive oil (extra virgin),
  • 1 tablespoon of honey
  • 1/2 teaspoon of sea salt.

Prepare the salad:

First, mix the corn and shallots. Combine sunflower seeds with the remaining ingredients and mix well. Pour corn and stir gently. Leave it to stand for twenty minutes before serving.

Butter with sunflower seeds - recipe

  • 225 g of crude sunflower seeds,
  • 60 ml of olive oil,
  • 1/2 tsp of sea salt
  • 2 teaspoons of vanilla extract,
  • 3 teaspoons of cinnamon powder,
  • 1 teaspoon of lemon juice or lemon peel 

Preparing the salad:

Sunflower seeds first fry in a dry pan until they become brownish. Then pour them in a bowl and let them cool, add a tablespoon of olive oil and salt.  Mix everything for a few seconds, then add the remaining ingredients and continue until you get a smooth paste. Obtained butter put in a glass jar, seal and refrigerate.

Make bars with sunflower seeds

Necessary ingredients:
  • 1/2 cup of raw sunflower seeds,
  • 2 cups of oats,
  • 1 cup almonds, finely chopped,
  • 1/2 cup of wheat germ,
  • 180 g of dried fruit, if desired, chopped,
  • 1/2 cup of honey
  • 1/4 cup of brown sugar,
  • 30 grams of melted butter,
  • 2 teaspoons of vanilla extract,
  • 1/2 teaspoon of sea salt.

Preparation of bars:

Preheat oven to 180 ° C. Pour the oat flakes, sunflower seeds, almonds and wheat germ in the heated pan. Cook all together at high temperature for fifteen minutes, with continuous stirring.

In appropriate pot therefore deliver honey, sugar, butter, vanilla extract and salt. All heat the medium heat until the sugar is fully melted. Mix all the ingredients until they unite together well and then pour the mixture into a greased mold. Align and bake for about 25 minutes. Then remove the bars from the mold and let them cool.

Sunflower seeds are excellent health foods. If you eat them moderately you will not gain weight so eat about 20 grams per day. We recommend our earlier article about cold pressed sunflower oil.