In the context, when more and more people seek to include functional products in their diet, sunflower seeds become a very nutritious, economical and universal option. Not just snacks, they provide proven advantages for the cardiovascular system, digestive system, and even liver.
These seeds come from the Helianthus annus plant, originally from North America and traditionally used in the production of vegetable oil. Nevertheless, its edible version – with or without a shell – has received positions in recent years, especially for its full food profile.
Why are they so good for health?
According to specialized publications, such as Cleveland Clinic, one of the 30 grams provides a powerful combination of vitamin E, magnesium, selenium, linoleic acid and irreplaceable amino acids.
Seeds full of omega-3, to protect the heart, reduce cholesterol and regulate blood sugar
Calcium seeds to strengthen bones, avoid osteoporosis and prevent diseases
These nutrients are the key to reducing the risk of cardiovascular diseases, improving muscle and bone health, as well as to protect the nervous system.
In addition, studies conducted by the National University of Lujan (UNLU) emphasize that its high fiber content collaborates with the control of cholesterol, blood glucose and intestinal transit, which makes them allies for people with diabetes or digestive system problems.
One of the less common advantages is its positive effect in cases of fatty liver. Thanks to polyunsaturated fatty acids, these seeds can reduce liver inflammation and improve clinical markers in people with non -alcoholic fatty liver (EHGNA), always in combination with a balanced diet.
How many sunflower seeds can you eat per day?
The recommended daily part is 30 grams, about a handful. This amount balances its large contribution of nutrients without excess calories: the diet contains about 163 calories, mainly from healthy fats.
Experts warn that, despite their advantages, it is important to consume them in moderate quantities, especially in people with a hypocaloric diet or who seek to lose weight.
Who should avoid them?
-
Allergic people in seeds, given the risk of serious reactions.
-
Patients with hypertension, if they consume a salted version for its high sodium content.
-
Which have calories restrictions, since excess can sabotage food goals.
They urgently need to withdraw these seeds from all supermarkets and shops of naturists for pollution by Salmonella
Take care of your heart: seeds full of omega-3 that protect your heart and improve the health of the intestines
How to include sunflower seeds in the diet?
Their culinary versatility allows them to easily integrate them into daily nutrition:
-
Sprinkled with salads, yogurts or soups.
-
Added to bread, muffins or home granars.
-
Mixed with other nuts in healthy snacks.
-
Included in cocktails, oats or energy bars.
-
A little toast to improve its taste.