Sunflower seeds: benefits and harms

Sunflower seeds are definitely considered a true Russian product. But not many people know that this plant is American, or rather, Mexican (by origin). At home, he was not considered an edible product. And in Russia, when it was introduced in the 17th century, the sunflower was better known as a beautiful flower resembling the sun and watching it from dawn to dusk.

Sunflower seeds are the most popular product among people of different ages and affluence. It is distinguished by a peculiar taste and extraordinary attractiveness. Many do not imagine a soul-talk or a pleasant movie watching without these small fruits. The body is energized by heat and sunlight.

Which seeds are healthier: fried or raw

Any product, being processed, either loses useful properties, or vice versa - acquires them. Speaking about a sunflower, you need to know: raw seeds retain beneficial substances. Their safety is 80%, while roasted seeds lose a significant part of the beneficial components. In addition, the oil in them forms dangerous carcinogens, especially if the seeds have a long shelf life. It is profitable for manufacturers to sell fried sunflower seeds, the use of which is preferred by most people.

Recently, seeds that have undergone drying under the influence of hot air are gaining great popularity. Some consumers choose sunflower seeds with salt. They are also harmful, especially if the seeds are also fried.

How many sunflower seeds can be eaten per day

Until recently, about 35 grams (about a third of a glass) was considered the daily rate of sunflower consumption. But according to recent research, the rate has been reduced to 20 grams. Scientists explain this fact by replacing most varieties of annual sunflower with disease-resistant high-yielding hybrids. In addition, the manufacturer of this product is interested in obtaining a large amount of vegetable oil, which is achieved by increasing the fruit fraction in hybrids and increasing the fat content in it. For example, the percentage component of lipids in hybrids, in a different way - in high-oil sunflowers, reaches 52% instead of the former 37%. Under today's conditions for growing sunflower, a daily norm of about 20 grams will be safe for humans. So say nutritionists.

In order for the use of seeds to benefit, it is important not to exceed the recommended norms. On the way to the consumer, they have to stay in the barn for some time after cleaning, then in bags. Therefore, it is important to rinse them correctly: in a sieve or colander under running water.

For lovers of fried seeds, you should know that you need to cook them without oil and salt. And it’s best to just dry the sunflower seeds instead of frying. An oven or microwave is suitable for this. To maintain the usefulness of the product, it is best to minimize cooking time.

Note! Pods of seeds are fraught with destruction of tooth enamel. Hence, you may need to visit the dentist.Peel the husk with your hands. It is important to remember that this method of cleaning the seeds helps to form skin growths on the fingers when natural skin patterns are deformed and smoothed. To enter some countries, a visa with a scanned fingerprint is required. A deformed skin pattern can cause difficulties in obtaining permission to enter a country with such requirements.

Is it possible to eat peeled seeds

Seeds with peel should not be eaten. This will not be of any use to the body, and the skin has no taste. The threat of inflammation of the appendix precisely because of the peel of the seeds has not been proven by research. But the peel is garbage that imperceptibly enters the body when the seeds click their teeth. In this case, along with excess fats and undigested food residues, the peel can provoke inflammation of the appendix. Therefore, sunflower seeds with a peel should not be eaten.

Composition and calorie content

Sunflower seeds are considered an independent product. It is used as a snack, most often after a meal or during rest. Along with its “lightness” and the ability to take hands, the product is rendered available components that are so necessary for a person.

1. Firstly, this solar product is more than 80% saturated with fats, a quarter of them are saturated.
2. Secondly, the vascular and circulatory systems will not suffer at all from the sunflower seeds that enter the body, because cholesterol is absent in them.
3. Thirdly, sunflower seeds are rich in many components that positively affect metabolic processes.

Chemical composition:

1. Vitamin E, contained in linolenic and oleic fatty unsaturated acids, supports the functioning of the heart, blood vessels, and improves skin condition and mental clarity: after all, 100 grams of sunflower seeds contain more than 130% of the daily dose of tocopherol necessary for a person.
2. Vitamins of group B, namely B3, B5, B6, have a beneficial effect on the skin, help in getting rid of dandruff and rashes on the face. The normal functioning of the nervous system, restful sleep are also dependent on the availability of these vitamins, which the body receives if a person consumes this solar product.
3. Phosphorus and selenium give strength to bones. These two trace elements help maintain healthy and youthful skin. Their content in 100 grams of the product is more than 100% of the daily value.
4. Magnesium, potassium and zinc are given an important role in strengthening human immunity, preserving the beauty of skin and hair. A 40 percent share of these components in the daily dose of consumption has an invaluable benefit to the circulatory system.
5. The usefulness of sunflower seeds is determined by the richness of nutrients. No less significant is the presence of plant fiber in the seeds, which positively affects the functioning of the intestine.

The caloric value of sunflower seeds per 100 grams of grains is 560 kcal. The shares of carbohydrates, fats and proteins are distributed respectively in a percentage ratio as follows: 13, 73 and 14%.

What are the benefits of sunflower seeds

By nutritional value, sunflower seeds are superior to eggs and meat. There is less vitamin D in cod liver than in them, and in terms of potassium content they are superior to such popular fruits as bananas. According to the researchers, sunflower seeds are important for maintaining the health of the body and as a useful product in the treatment of various diseases.

The positive effect of seeds on people with cancer has been proven. Vitamin E contained in the product acts as an antioxidant, disinfecting free radicals. Selenium helps remove them from the body.

For women

Possessing such a rich composition of microelements, sunflower seeds are undoubtedly useful for the female body.

1. The frequency of hot flashes during menopause is minimized if a woman regularly eats raw seeds. Their positive effect affects the reduction of nervous tension.Women who follow a diet, including the recommended norm in the diet, will feel the benefits of seeds in overcoming a feeling of hunger.
2. An important condition for every woman is the skin condition, which this product helps, but raw seeds have more utility.
3. Fiber contained in sunflower seeds helps to better cleanse the intestines and generally has a positive effect on the functioning of the digestive organs.
4. The estrogens in the kernels of sunflower seeds called “hormones of sexuality” activate many processes in the female reproductive system.
5. Thanks to antioxidants, not only heals the skin, but also slows down the aging of the body, and a woman suffers less from pain during menstruation.
6. Optimization of the functioning of the cardiovascular system occurs due to phytosterols. They slow down the growth of cholesterol plaques.
7. Minerals of zinc, magnesium, selenium, in addition to preventing the nucleation of cancer cells, help in the activity of the heart. The pressure normalizes, the bones and muscles get the necessary trace elements for strength.

For men

The positive effect of this treat on the man’s body does not cause controversy among specialists.

1. The introduction of sunflower seeds into the diet leads to the optimization of sexual functions and an increase in libido. The main role in this area is played by vitamin E.
2. The presence of vitamin A contributes to the production of sex hormones. To improve the healing effect, it is advisable to consume more raw or slightly dried seeds. Deeper heat treatment will lower the quality of biologically active components.
3. For men involved in sports, regular intake of refined grains, due to the content of calcium, helps to strengthen muscles and bones. Damaged tissues of muscles and bones are restored faster if you include one handful of raw grains in the diet.
4. Unroasted seeds have a positive effect on the health of the heart and blood vessels. This solar product also helps prevent stroke and heart attack. Sterols and phospholipids accumulated in them in large quantities contribute to the prolongation of youth and prevent the appearance of signs of aging.
5. The development of an adenoma can be prevented if a man regularly includes sunflower seeds in his diet, but only at the recommended intake rates.

During pregnancy

For pregnant women, seeds will be beneficial. This is due to the beneficial effect of the vitamins and minerals included in the seeds on the female body and fetus. Regular use of seeds prevents the development of vitamin deficiency. The amino acids contained in the grains help the heart, blood vessels, normalize blood pressure, slow down or stop the formation of blood clots.

This product often helps pregnant women with toxicosis. True, it should be noted that unborn seeds are more useful to expectant mothers, but if they are nevertheless roasted more desirable, it is important not to overcook them.

The moderate use of sunflower seeds (especially raw, due to the content of vitamin E in them) has a positive effect on the placenta and blood vessels of the future newborn. Folic acid and polyunsaturated fatty acids contribute to the formation of the body, and vitamins A and D are necessary for the growth of the child’s bone tissue.

When breastfeeding

A nursing mother in her diet should have fried sunflower kernels, but preference should be given to raw or dried seeds. They improve lactation, contribute to the decline of nervous or stressful mother stress.

To determine the presence or absence of an allergic reaction of a child to a sunflower seed of a nursing mother, one should start with small doses. Overuse of seeds in a child may cause bloating and colic.

It should be remembered that from fried nucleoli, breast milk becomes bitter in taste.

For kids

A child’s body needs biologically active substances contained in sunflower seeds.There are much more of them in dried grains, so a child should not get carried away with fried seeds. The dose should not exceed 1 handful per day, adolescents can consume up to 50 grams due to the period of rapid changes in the body. Until the age of three, the introduction of this product into the child’s diet is not recommended.

1. Vitamins, amino acids, minerals and other useful components of grains help children in the prevention and resistance to colds, strengthening immunity.
2. For the development of fine motor skills of the hands, snapping seeds is very useful. Thanks to such actions of the hands, the brain of the child develops.

Thus, sunflower seeds have a beneficial effect on the human body, starting from its presence in the womb to the most advanced years.

What are the benefits of germinated sunflower seeds

Sunflower grains in terms of usefulness and popularity of germinated sprouts are not inferior to other cereals and grain crops. They are the repository of a huge amount of vitamins of the whole line from B1 to B9, vitamin E, nicotinic acid, trace elements and macrocells, fats. The share of the latter is half of the total mass.

100 grams of sprouted seeds contain 261 kcal. This is 24% fat, 4 and 2% - proteins and carbohydrates, respectively. The rest of the mass is allocated to water, dietary fiber and ash substances represented by vitamins, minerals and other components.

1. Saturation of germinated seeds with multivitamins and a mass of easily digestible organic compounds makes them useful for losing weight. Antioxidants help cure cancer.
2. A feature of mature germinated seeds is their independence in the splitting of complex compounds into elementary forms. So, proteins turn into amino acids, fats turn into fatty acids, and carbohydrates turn into starch and varieties of sugar.
3. According to experts, in sunflower seedlings, the content of vegetable protein is presented in a very convenient form for assimilation. More than twenty different amino acids, enzymes and organic compounds enrich the human body by eating germinated sunflower seeds. The indisputable advantage of such grains, according to scientists, is their hundredfold usefulness in comparison with traditional kitchen greens.
4. Enrichment of sunflower seed sprouts with vitamins B, E, PP is useful for skin, nails, hair. Magnesium is given the role of setting a normal psychological and emotional tone: this mineral is good in matters of exposure to the nervous system. Other minerals help establish muscle tone. With their help, the brain and organs are interconnected. Increased immunity is promoted by complexes of minerals that have a certain orientation. Antioxidants, in the list of which tocopherol, help the aging of tissues, increase the anti-cancer protective properties of the body.
5. The endocrine system, reproductive organs and the urinary system of the human body receive the necessary elements from the germinated sunflower seeds.
6. Phosphorus and calcium contribute to the strengthening and growth of bones, teeth, joints. Potassium helps to level the acid-base and water-salt balance, which leads to maintaining normal body weight, maintaining muscle performance, and preventing edema and dehydration.
7. Pregnancy can be a good reason to include germinated sunflower seeds in a woman’s diet. So, they can prevent the deficiency of folic acid, so necessary for the future mother and child.
8. This product is useful for those who show signs of oncology, vision deteriorates, sexual abilities decrease, cholesterol level rises.

To obtain the maximum effect from germinated sunflower seeds, the recommendations of specialists should be followed. For children under 12 years of age, the product is not desirable. Sprouts should not be used as food for people who are allergic and gluten intolerant. Fiber can withstand constipation and poor patency.

Germinated sunflower seeds will have an invaluable benefit to the body only if they are used wisely in accordance with the recommendations of specialists.

The benefits of white sunflower seeds

The pride of the Turkish coast is popularly called this variety of sunflower seeds, which has been grown in Turkey for more than two centuries. White seeds are not the result of selection, but a larger product created by nature. The seeds of this sunflower, in addition to size, differ in color, snow-white or with thin black stripes on a white background, and a shape slightly elongated in length.

They differ from their black counterparts in a more rigid shell, which is easier to clean, and a light nutty taste that appears after frying. In terms of usefulness, this product is similar to black seeds. Raw grains will do more good than fried grains.

The preference of one variety of sunflower to another does not play any role for the body.

What are useful kozinaki from sunflower seeds

Georgia is considered the birthplace of a delicious sweet treat called kozinaki. Not a single New Year's table in this country can do without this dish.

The usefulness of this product is primarily determined by its composition from natural products. People who regularly use kozinaki suffer less from pressure surges. The product has a good effect on the emotional state of a person, improving his mood. Strengthening the immune system, restoration of strength and reduction of fatigue - all this happens under the influence of substances available in the composition of kozinaki.

The product is extremely useful for people with mental work, because it has a beneficial effect on the brain. Normalization of cholesterol levels, prevention of atherosclerosis and myocardial infarction as a result of improving the functioning of the heart muscle are the results of the use of goodies.

But the use of kozinaki should not be carried away, because they can destroy tooth enamel, increase body weight, cause allergies. This product is contraindicated in patients with diabetes mellitus.

Sunflower seeds for weight loss

Sunflower grains can help in the process of losing weight, if you use them before meals. The content of plant fiber in the seeds slows down the digestion of food in the stomach, which becomes an obstacle to the rapid manifestation of hunger.

To get the intended results, it is important to follow a few rules. For example, you need to give preference to raw seeds: heat treatment robs them of many useful properties. The addition of solar nucleoli to salads, soups, stews is not forbidden. To get the maximum benefit during weight loss, it is important not to exceed the permissible norm - 2 handfuls.

Sunflower seeds in medicine

The presence of nutrients in sunflower seeds makes it possible to use them in the treatment of various diseases. For example, they are very useful if hemoglobin is lowered or there are problems with metabolism and brain performance.

If the hair is split and falling out, dermatologists suggest including sunflower seeds in the diet, as they contain a lot of zinc.

With diabetes

For patients with diabetes, the use of sunflower seeds should be minimal due to their high calorie content. The use of raw or dried seeds is desirable, because frying destroys more than 80% of the beneficial properties. Diabetes mellitus can be aggravated if there are not only fried grains, but also purchased refined seeds contained in which the oils undergo faster oxidation.

With pancreatitis

Sunflower seeds with inflammation of the pancreas or pancreatitis are considered an undesirable product. The explanation is simple: high-calorie and hard seeds are poorly digested and irritate the mucous membranes of the stomach and intestines. Especially contraindicated are seeds and products made on their basis, to patients who have an acute form of the disease. Even with recovery, people with this diagnosis should give up this type of product.

With gastritis

Patients with gastritis are strictly forbidden to eat sunflower seeds, especially during exacerbation. When remission occurs, specialists can recommend their use, for example, with cottage cheese, previously grinding the product. You can eat sunflower seeds after oatmeal jelly. Only they should be raw. The maximum dose is no more than 50 grams per day, no more than three times a week.

With gout

This disease is not completely cured, but healthy products will help relieve the patient’s condition, among which there are no sunflower seeds. Dosed eating raw seeds is allowed, but fried should be abandoned altogether.

For the liver

Persons with liver diseases should remember: sunflower seeds are harmful to them. Especially dangerous is the use of a fried product, which can lead to complications. The daily portion of raw seeds should be minimal.

With cholecystitis

The use of seeds with this diagnosis, according to former patients, helps in the treatment of gallbladder inflammation. Substances contained in sunflower seeds activate the outflow of bile from the biliary tract. But you should focus on raw seeds or slightly dried: from a fried product, as well as from other food prepared in this way, you need to forever refuse.

Harm and contraindications

As a food product, sunflower seeds can have both beneficial and harmful properties. With their excessive use, dependence on an irresistible desire to click these seeds all the time may come. This dependence is especially dangerous for children and adolescents.

These small fruits can provoke weight gain if no rules for their use are observed. When the shell of seeds is bitten by the teeth, their enamel becomes thinner, the color changes, microtraumas appear on the gums and tongue. Therefore, it is better to use fingers to get the nucleoli of the seeds.

Gastritis, a stomach ulcer or duodenal ulcer, colitis - diagnoses in which eating sunflower seeds, especially fried, is contraindicated.

Symptoms of an allergy to sunflower seeds

A person of any age can experience an allergic reaction to sunflower seeds. It can occur due to individual intolerance to the product, as well as some components in its composition. The body can respond to grains in a very short time after consumption.

1. Basically, allergies are expressed by itching, urticaria, redness, swelling.
2. Some people begin to cough. There may come a feeling of dryness and irritation of the mucous membranes, pain in the eyes, tearing, rhinitis during contact with the allergen.
3. Often, allergies are manifested by intestinal disorders, expressed by nausea, spasms of the gastrointestinal tract, colic, diarrhea, and vomiting.

To prevent allergic reactions, it is necessary to follow the advice of specialists and not abuse the use of seeds in food.

How to choose and store sunflower seeds

When purchasing sunflower seeds, it is necessary to take into account their appearance. Seeds should have the same shape with the same size and color. Foreign odor is also unacceptable.

Before prolonged storage, the seeds are processed. Washed under running water, the seeds are dried for a quarter of an hour in the oven and poured into cloth bags. For storage, choose a dry place with good ventilation. Under the conditions fulfilled, the shelf life of the seeds is approximately three months.

The shelf life of fried seeds is no more than one week, otherwise their aroma will disappear. Peeled roasted seeds can be kept only one day in the open air. Long-term storage of such a product is fraught with the formation of carcinogens hazardous to health.

Is it possible to give sunflower seeds to animals

Sunflower grains are rich in trace elements so necessary for animals. Only raw seeds should be given for food, but not fried. You can diversify the nutrition of cats and dogs by simply adding raw, peeled seeds to their diet. Rabbits can eat them unpeeled.

Any animal product will benefit if the dosage and the correct use of seeds in their diet are respected.

How to fry seeds

Home-fried grains are more delicious.

Algorithm of actions:

1. Rinse the seeds under running water before frying.
2. Then spread the seeds on a cotton cloth to dry.
3. Pour seeds into a thick-walled pan and wait for their uniform frying, stirring constantly. Product readiness can be checked by seed testing or by characteristic cod
4. Cover the seeds laid in the dishes with a linen towel and wait for cooling.

Lovers can cook salted seeds. To do this, you need to fill the seeds with water, adding about 50 grams of salt, and put the pan on high heat. After one and a half minutes, the liquid should be drained, then add about 20 grams of salt and fry the seeds until fully cooked over medium heat.

Interesting facts about seeds

1. Although Mexico is considered the birthplace of sunflower, Russia is considered the largest producer and supplier of seeds at this stage.
2. Sunflower seeds appeared in Europe in the early 16th century thanks to conquistadors. In Russia, they were in the time of Peter.
3. Until 1829, until one peasant had the idea to squeeze out oil from sunflower seeds, he was an ornamental plant.
4. The tallest sunflower, almost 7 meters high, was grown in the Netherlands. The smallest height is 5 centimeters.
5. The diameter of the largest flower is 82 centimeters. He was raised in Canada.
6. American truckers consider sunflower seeds to be the best way to fall asleep while driving.
7. Sunflower seeds are digested for a long time in the stomach, so the feeling of fullness lasts about two hours, while for fruits it is half an hour, and for barbecue - about three hours.

Sunflower seeds - a very popular and largely useful product, however, only with reasonable use.

Photo of sunflower seeds