Sunflower seeds are one of the most widely used seeds around the world. Sunflower seeds are grown in various countries around the world, including Russia, Turkey, India, Iran, other Asian countries and the Middle East, South America and the United States. Here we want to talk about the many benefits of sunflower seeds, which can actually be called the fruit of the sunflower.
Everything about sunflower seeds
Sunflower seeds are obtained by harvesting seeds from large sunflower flowers. The diameter of these flowers sometimes reaches about 30 cm. Inside each sunflower there are about 2000 seeds. In general, two types of products are obtained from the sunflower plant; The first product is the popular edible seeds, which are consumed as snacks. Another product of sunflowers are black seeds with strong shells that are used to produce oil. Iranian nuts are rich in minerals, vitamins and beneficial oils. These seeds have a mild and pleasant taste. They can be used raw. To flavor sunflower seeds, they are usually roasted with salt, pepper, lemon juice and other seasonings before consumption. Sunflower seeds, due to their very mild taste, are also used with other food ingredients. This product is a very tasty and entertaining snack and is usually one of the constant elements when watching TV, especially movies and football matches.
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What is the caloric content of sunflower seeds?
The body can burn a certain amount of calories during the day. Excessive consumption of high-calorie foods is one of the effective factors in weight gain. Excessive consumption of many nutrients and excess in them can lead to weight gain. The body stores extra calories in the body as fat. The amount of calories in sunflower seeds per ounce of dried sunflower seeds (equivalent to 30 grams or a quarter of a glass of roasted seeds) is equal to 190. This amount of sunflower seeds also contains 14 grams of fat. 1.5 grams of it are saturated fats and the rest are unsaturated fats. Also, 30 grams of sunflower seeds contain 5.5 grams of protein, 6.5 grams of carbohydrates and 3 grams of fiber.
Benefits of sunflower seeds and its nutrients
These seeds are rich in various vitamins and minerals. Consumption of sunflower seeds helps the body function better. Sunflower seeds can always be accompanied due to their small size and weight and can be used as a dietary supplement. Sunflower seeds can be eaten alone or with salads, and can also be used to bake bread and cakes for breakfast or dinner. The nutrients in sunflower seeds include vitamin E, niacin, vitamin B6, iron, magnesium, zinc, copper, manganese and selenium, and other minerals that make these small seeds rich in nutrients.
One of the benefits of sunflower seeds is that they are rich in vitamin E and selenium and are rich in antioxidants. Consumption of antioxidants prevents free radical damage to the body’s cells. Vitamin E also plays an important role in rejuvenating the skin and reducing wrinkles due to increased blood flow in the body. Many nutritionists rank sunflower seeds in the top 10 foods in the world that contain high amounts of vitamin E. Sunflower seeds are a plant of antioxidants and a rich source of beneficial plant compounds such as phenolic acid and flavonoids that are used as antioxidants in the body. Magnesium deficiency is one of the causes of problems in the nervous, cardiovascular and cardiovascular systems as well as endangering the human immune system. Sunflower seeds are a rich source of magnesium. Since the presence of magnesium plays an important role in the body’s locomotor system, consumption of sunflower seeds can also be very effective in improving muscle function and strengthening bones and skeleton. Consumption of about one-half cup of sunflower seeds is able to provide the magnesium needed by the body daily and protects the brain and heart.
Possible side effects of consuming sunflower seeds
Fortunately, allergies to sunflower seeds or worries about consuming this product are not common. These edible seeds are not high in oxalate and do not contain any other toxic substances such as aflatoxins. Their consumption does not cause allergies or damage the body’s natural cycle. There have also been no reports of drug interactions with sunflower seeds.
Finally, as a conclusion, we want to say that the benefits of sunflower seeds are numerous, some of which we have discussed here. Sunflower seeds have the ability to lower bad cholesterol and prevent high blood pressure, so its consumption is very helpful in improving cardiovascular health. In addition to all that has been said about sunflower seeds, these seeds have positive and beneficial effects such as preventing cancer, improving muscle cramps and detoxifying the body, and contributing to the health of other parts of the body.