2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Many people know sunflower seeds, but few people think about the beneficial qualities of this product. Its nutritional value is many times greater than meat and eggs.
How many calories are in sunflower seeds? Do they contain vitamins and minerals? Are there any contraindications for the use of this product? Find out all the advantages and disadvantages of a natural product to answer questions.
What you need to know
Let's take a closer look at sunflower seeds. This tasty product contains vegetable fats, vitamins, lecithin, minerals (calcium, magnesium, iron, potassium).
Fatty acids contained in the kernels of seeds slow down the aging process, lower blood cholesterol levels. Sunflower seeds are an excellent preventive measure:
- atherosclerosis;
- heart attack;
- fractures;
- infections.
How much magnesium is in sunflower seeds? This mineral is found in sixtimes more than in rye bread (300 mg Mg per 100 g of product). It is magnesium that the body needs for the metabolism of glucose, the synthesis of nucleic acids, and the formation of protein molecules. 50 g of raw sunflower seeds per day is enough to solve the problem of magnesium deficiency in the body.
Vitamins
Sunflower seeds contain:
- beta-carotene (0.03 mg);
- thiamine (2.3mg);
- riboflavin (0.25 mg);
- choline (55 mg);
- pantothenic acid (4.5 mg);
- pyridoxine (0.8 mg);
- folic acid (225 mcg).
These vitamins are important for the full functioning of the body.
Micronutrients
What else do sunflower seeds contain? The composition of the product is characterized not only by vitamins, but also by microelements:
- 6, 84 mg iron;
- 2.03 mg manganese;
- 1, 75 mg copper;
- 1, 75 mg zinc;
- 59, 5 mcg of selenium.
Harm
The main problem for many people is the dosage of the product. Light and dark sunflower kernels are so tasty that it is difficult to break away from them. Not everyone knows how many calories are in sunflower seeds. Nutritionists warn that 100 g of the product contains 570 kcal. In terms of calories, a glass of roasted sunflower seeds can be compared to a serving of pork skewers and a bar of milk chocolate.
The product has a negative effect on people with sore throats. Seeds irritate the mucous membrane, exacerbating the disease. Many singerscompletely refuse such a treat, protecting their vocal cords.
With careless use of sunflower kernels, tooth enamel is destroyed. Black spots form on the teeth, natural shine disappears, strength decreases.
Advice! To protect your teeth, you should clean the seeds with your hands.
As a result of studies, it has been proven that with regular abuse of the product (more than 200 g per day), kidney and nervous system diseases develop, since sunflower contains cadmium, which is harmful to the human body.
Nutritional value
How much fat is in sunflower seeds? This product is high in calories. Nutritionists do not recommend it to people who are prone to obesity, suffering from overweight. Fried kernels bring maximum harm. They become a source of extra pounds, without bringing any benefit.
How much protein is in sunflower seeds? 100 grams of the product contains 22.78 g of protein. The kernels contain vitamins C, groups B, A, E. How many carbohydrates are in fried sunflower seeds? As much as in raw. 100 g of the product contains about 20 grams of carbohydrates.
How much calcium is in sunflower seeds? 50 g of peeled raw kernels is enough to provide an adult body with a daily dose of this mineral. Vitamin E contained in the product regulates the amount of cholesterol in the blood.
Sunflower lecithin
How much lecithin insunflower seeds? First, let's find out what are the features of sunflower lecithin. This component is used in cosmetology, medicine, food industry. Can sunflower oil lecithin harm the body?
It contains the following substances:
- about 21% phosphatidylcholine;
- 6% phosphatidylserine;
- 35% sunflower oil;
- 5% carbs;
- 5% sterols, fatty acids, esters;
- 10-20% phosphatidylethanolamine.
Sunflower lecithin is the result of extraction of sunflower oil and seeds.
It has the properties of an emulsifier, prevents the crystallization of fat, increases the life of confectionery and bakery products. Lecithin is an excellent source of phospholipids, the main substance of hepatoprotective drugs that help protect and regenerate liver cells.
Without this substance in the body, the construction of cell membranes is inhibited. The main advantage of sunflower lecithin is the absence of allergic reactions to it. This product is suitable for people with intolerance to soy.
Why is lecithin so important? It is the basis for creating intercellular space, stimulates the liver, brain, nervous system, neutralizes dangerous free radicals, delivers nutrients to cells.
Expert Tips
Sunflower seeds, the composition of which is shown in the photo below, are recommended in the following cases:
- whenage-related memory impairment, senile dementia;
- with nicotine and alcohol addiction;
- in case of beriberi, weakened immune system;
- during pregnancy and lactation;
- in case of mental and physical retardation (for children of preschool and school age);
- with excess cholesterol, hypertension, atherosclerosis;
- for migraine, nervous breakdown, depression, chronic fatigue, nervous exhaustion.
This product is useful for people with skin diseases: psoriasis, dermatitis, eczema. As a result of laboratory studies, the effectiveness of the use of peeled (raw) sunflower kernels has been proven to eliminate dysfunction of the gastrointestinal tract, fight obesity, and diabetes.
Benefits for women
What other benefits do sunflower seeds have? The benefits and harms of this product for women are still the subject of scientific disputes and experiments. It has already been established that the intake of raw seeds contributes to the fight against infertility, uterine fibroids. Among the few contraindications that doctors distinguish from this product, perhaps, only individual intolerance can be named.
It is important to mention that sunflower seeds contain a large amount of vitamin E. The composition of this product is so rich that sunflower kernels can even have an anti-inflammatory effect, reducing the symptoms of arthritis and asthma.
Why doctors recommend the beautiful halfhumanity to include sunflower seeds in the diet? The benefits and harms for women of this product have been considered by experts for a long time. For example, an established fact is the positive impact of sunflower on the condition of the skin, nails, hair. A small amount of raw seeds helps women fight nervous disorders and stress. A distinctive feature of this product is the preservation of useful substances in it for a long time.
Benefits for men
The product reduces the level of bad cholesterol (polyunsaturated fatty acids) in the blood, stabilizes the activity of the intestines, and improves eyesight. Seed kernels allow men to increase potency. As a result of laboratory studies, a positive effect of sunflower kernels on reproductive function has been established.
Vitamin E contained in the product is an excellent means of preventing heart muscle disorders, a way to prolong youth.
B vitamins help young people fight acne and dandruff. Men of mature age, including raw sunflower seeds in their diet, saturate the body with calcium, improve immunity.
Interesting facts
Crushed seeds can be used as a body scrub. They have excellent exfoliating properties, moisturize and rejuvenate the skin.
Sunflower seeds are a useful and important product, and besides, it is also quite tasty. The only caveat is the fact thatvaluable properties are preserved in the peel. After cleaning, the sunflower is oxidized with oxygen, which reduces its value.
Psychologists consider the process of cleaning seeds useful for the nervous system, a way to deal with irritability, neuroses, and depression. If the seeds are stored in a peel, all vitamins and minerals are fully preserved in them.
It is enough to eat a handful of seeds before meals to reduce appetite. Many nutritionists include this product in their diets. Seeds stabilize the acid-base balance in the body, help get rid of heartburn in a few minutes.
This product stimulates breast milk production and is therefore beneficial for women.
Summarize
Vitamin E, which is part of the seeds, is needed for the reproductive system. Weight watchers can find sunflower kernels in many weight loss diets. They perfectly restrain the aging process, tighten and strengthen the skin.
Zinc contained in seeds provides beauty and shine to hair. A natural antidepressant is useful for women who are prone to hormonal surges. Raw or dried kernels are much more valuable than fried ones. The main property of sunflower for men's he alth is to increase potency. This is especially true for men over the age of thirty-five, since at this time negative changes in men's he alth occur.
The acids that make up sunflower seeds are very important for men's he alth. In particular, polyunsaturated fatty acids,arginine, folic and linoleic acids are actively involved in the formation of the sex hormone - testosterone.
Zinc, which forms the testosterone molecule, protects a man from baldness, is an excellent prophylactic against prostatitis (prostate adenoma). Only the abuse of sunflower seeds can bring harm to a man's he alth.
How useful is the product for breastfeeding mothers? Are there any contraindications for them? Doctors believe that the seeds can fight postpartum depression. Vitamin A, which is part of the sunflower kernels, in the case of breastfeeding, has a calming effect on the baby. Seeds will help a young mother to maintain a natural complexion, give the skin additional elasticity.
Given all the useful characteristics of sunflower seeds, we note that this product is equally necessary for both men and women.
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