Sunflower seedsis a food that is used in a wide variety of ways. It is rich in healthy oils, beneficial plant compounds, and a variety of vitamins and minerals.
These nutrients play a role in reducing the risk of general health problems, including heart disease and type 2 diabetes.
In this text "Benefits of sunflower seeds", "sunflower seeds nutritional value", "sunflower seed damages" and "seed allergy" topics will be discussed.
What are sunflower seeds?
Sunflower seedstechnically the sunflower plant ( Helianthus annuus ) is the fruit. There are two main types.
One of the types is the seeds we eat, the other is grown for oil. Fatty ones have black shells, while the eaten type is generally black and white striped.
Nutritional value of sunflower seeds
Many nutrients are packed into one small seed. 30 grams of shell, dry roasted sunflower seedsThe main nutrients are:
Calories in sunflower seeds
163
Total fat
14 gram
Saturated fat
1.5 gram
Unsaturated fat
9.2 gram
Monounsaturated fat
2.7 gram
Protein
5.5 gram
Carbohydrate
6.5 gram
Lif
3 gram
Vitamin E
37% of the RDI
Niacin
10% of the RDI
Vitamin B6
11% of the RDI
folate
17% of the RDI
Pantothenic acid
20% of the RDI
Iron
6% of the RDI
Magnesium
9% of the RDI
Zinc
10% of the RDI
Virgin
26% of the RDI
Manganese
30% of the RDI
Selenium
32% of the RDI
Especially Vitamin E ve seleniumis also high. These are to protect your body's cells against free radical damage, which plays a role in various chronic diseases. antioxidants functions as.
It is also a good source of beneficial plant compounds, including phenolic acids and flavonoids, which also function as antioxidants.
As the seed sprouts, the plant compounds increase. Sprouting also reduces factors that can interfere with mineral absorption.
Benefits of Sunflower Seeds
Sunflower seeds Since it contains vitamin E, magnesium, protein, linoleic fatty acids and several plant compounds, it helps to lower blood pressure, cholesterol and blood sugar.
Sunflower seeds benefits Many studies on it support the health benefits of these tiny seeds.
Inflammation
While short-term inflammation is a natural immune response, chronic inflammation is a risk factor for many chronic diseases.
For example, increased blood levels of the inflammatory marker C-reactive protein are linked to an increased risk of heart disease and type 2 diabetes.
One study in more than 6.000 adults, at least five times a week sunflower seedsHe reported that those who ate i and other seeds had 32% lower C-reactive protein levels compared to people who ate no seeds.
Vitamin E, which is abundant in these seeds, is known to help lower C-reactive protein levels.
Additionally, flavonoids and other plant compounds help reduce inflammation.
Heart disease
Hypertension; It is an important risk factor for heart disease that can lead to heart attack or stroke. A compound in these seeds blocks an enzyme that causes blood vessels to constrict. This allows blood vessels to relax and blood pressure to decrease.
In addition, these tiny seeds are particularly linoleic acid It is rich in unsaturated fatty acids.
It uses linoleic acid to make a hormone-like compound that relaxes the body's blood vessels and lowers blood pressure. This fatty acid also provides lower cholesterol.
3 grams per day as part of a balanced diet in a 30-week study sunflower seeds Women with type 2 diabetes who consumed experienced a 5% decrease in systolic blood pressure.
Participants also recorded a 9% and 12% reduction in "bad" LDL cholesterol and triglycerides, respectively.
Diabetes
The effects of these seeds on blood sugar and type 2 diabetes have been tested in several studies and appear promising, but more research is needed.
Studies show 30 grams per day sunflower seeds It shows that people who consume it can reduce fasting blood sugar by about 10% within six months, compared to a healthy diet alone.
The blood sugar lowering effect of these seeds may be partly due to the plant compound chlorogenic acid.
Sunflower Seeds Losses
Benefits of sunflower seeds Although it makes it a healthy food, as with any food sunflower seed damages can also be seen.
Calories and Sodium
Despite being rich in nutrients, these seeds are high in calories.
How many calories in sunflower seeds?
Above Nutritional value of sunflower seeds As stated in the table, 30 grams are 163 calories, which causes excessive calorie intake.
Does sunflower seeds gain weight? The question is answered in this way. These seeds are high in calories, so they should be consumed with caution. Otherwise, it may cause some side effects such as gaining weight.
If you need to be careful about salt consumption, remember that the peels are usually covered with more than 2,500 mg of sodium. (30 grams).
Cadmium
Another reason for the careful consumption of these seeds is their cadmium content. If you are exposed to this heavy metal in high amounts over a long period of time, it can damage your kidneys.
Sunflower seedsIt takes cadmium from the soil and leaves it in its seeds, so it contains higher amounts than other foods.
Some health organizations recommend a weekly limit of 70 micrograms (mcg) of cadmium for a 490 kg adult.
People at 255 grams per week for a year sunflower seeds When they eat, the average cadmium intake increases to 175 mcg per week. However, this amount does not raise the levels of cadmium in the blood or damage the kidneys.
Therefore, there is no need to worry about eating a reasonable amount, such as 30 grams a day, but you should not eat one sachet a day either.
Germination of seeds
Sprouting is an increasingly common method of seed preparation. Sometimes the seeds can thrive in hot and humid conditions of sprouting. Salmonella It is contaminated with harmful bacteria such as.
This is unroasted, sprouted raw over 118 ℉ (48 ℃) sunflower seeds It is of particular concern to you. Drying these seeds at higher temperatures helps to destroy harmful bacteria.
Stool problems
Too much at once sunflower seeds eating can sometimes cause stool problems in both children and adults. Especially eating the shells causes the pieces of shell that the body cannot digest to accumulate in the stool.
This gathering can interfere with bowel movement. In addition to constipation, there may be other symptoms, such as fluid leaking around the obstruction and abdominal pain and nausea.
Sunflower Seed Allergy
Food allergies are an immune reaction. When you have a food allergy, your body mistakenly sees the protein in this food as harmful to you.
In return, it initiates a defense to protect you. It is the "defense" that causes allergy symptoms. Eight foods, all food allergiesmake up 90 percent of:
- milk
- Egg
- Peanut
- Nuts
- The fish
Shellfish
- Wheat
Soybeans
Seed allergies are less common than a peanut or nut allergy. Core allergy It mimics peanut allergy in many ways.
Sunflower seed allergy symptoms
The symptoms of this allergy are similar to many other allergies, including a peanut allergy. Symptoms range from mild to severe and may include:
Eczema
Itchy mouth
Stomach digestive problems
- Vomiting
Anaphylaxis
Having someone in your family who has this allergy, a peanut allergy or one of the other allergies, bean allergyare the risk factors of. Overall, children are more prone to food allergies than adults.
Sunflower seed allergy treatment
How does a seed allergy pass?
Currently, there is no cure for food allergies. Unless otherwise stated, you should avoid the food you are allergic to and other foods containing this food.
Sunflower seeds Its ingredients are not as common as egg ingredients, but can even be found in food and beauty products.
As a result;
Sunflower seedsis a healthy snack. It contains a variety of nutrients and plant compounds that can help fight inflammation, heart disease, and type 2 diabetes.
Nevertheless, it is useful to consume carefully due to some of the negative conditions listed above.
