Sunflower Seeds: Benefits, Uses, and Contraindications

Il sunflower (Helianthus annuus) is an annual plant with an erect stem that can reach a height of up to 3 meters. Its classic tubular flowers are brown with yellow tongues. The plant is known for producing sunflower oil, widely used in cooking and food processing.

Origins

The plant, native to the southwestern United States and Mexico, was first cultivated by Native Americans, who used its seeds not only as a food but also for medicinal purposes and as part of religious rituals. The sunflower, which can grow up to 3 meters tall, has become a symbol of prosperity thanks to its ability to follow the sun's movement throughout the day, a phenomenon known as "heliotropism."

In the 16th century, sunflower seeds were brought to Europe by Spanish explorers, where the plant quickly adapted to the temperate climate. From the 1700s onwards, sunflower cultivation spread throughout Europe and other parts of the world, but it wasn't until the 19th century that sunflower seeds were used commercially for oil production. Today, they represent one of the world's main oilseed crops, with production concentrated in countries such as Ukraine, Russia, the United States, and Argentina. Furthermore, they are consumed worldwide, not only as whole seeds, but also as sunflower butter, oil, and snacks.

Where it is

It doesn't require any special soil to grow. The parts used are the seeds, undoubtedly the most important part of the sunflower, and the flowers: the former are harvested in autumn, the latter from June to August. Both should be dried in a dry, well-protected place, and stored in cloth bags that are changed annually.

Nutritional values 

Sunflower seeds are a rich source of nutrients and a serving of about 30 grams (a quarter cup) contains:

• Calories: 170-200 calories
• Fat: 14-16 g, of which about 80% is unsaturated fat, which is beneficial for cardiovascular health.
• Protein: 6 grams
• Carbohydrates: 6 grams
• Fiber: 2-3 grams
• vitamins: Sunflower seeds are a good source of vitamin E (a powerful antioxidant), B vitamins (especially B1, B6, and folate), and vitamin D.
• Minerals: Magnesium, phosphorus, manganese, selenium, zinc, iron and potassium.

Nutritional values ​​of sunflower oil

One hundred grams of sunflower oil provides approximately 900 calories in the form of fat. And also:

• 11,24 g of saturated fat
• 33,37 g of monounsaturated fat, including 32,91 g of oleic acid
• 50,22 g of polyunsaturated fats, including 49,89 g of linoleic acid and 0,33 g of alpha-linolenic acid
• 68 milligrams of vitamin E
• 0,1 milligrams of iron
• Traces of sodium, Potassium, calcium, selenium and zinc

Properties and benefits

Sunflower seeds, thanks to the wealth of nutrients they contain, possess several beneficial health properties that can provide significant benefits. For example:

• They reduce the cholesterol, protect the arteries and keep blood pressure stable
• Thanks to the presence of Vitamin E they are natural antioxidants
• They stimulate the production of collagen which makes the skin elastic
• They improve the functioning of the immune system
• They help control appetite, give a feeling of satiety and, indirectly, contribute to weight loss.
• They improve blood sugar levels and are considered useful as a prevention for 2 type diabetes

How to use them

Sunflower seeds are very versatile in the kitchen. They can be eaten raw or toasted, as a snack, or added to various dishes. Here are some suggestions.

• Healthy snack: alone, either raw or toasted. Toasted sunflower seeds are particularly prized for their crunchy taste and rich flavor.

• Salads and savory dishes: Add sunflower seeds to salads, soups, or rice dishes for a crunchy, nutritious touch.

• Yogurt and Kefir. The ideal time to eat sunflower seeds is during breakfast. Simply add them to yogurt or kefir.

• SmoothieYou can blend sunflower seeds with other ingredients to make a nutrient-rich smoothie.

• Energy bars: are a common ingredient in homemade energy bars, thanks to their high protein and healthy fat content.

• Sunflower oil: A common cooking ingredient, especially useful for high-temperature cooking due to its high smoke point.

How many can we eat?

Since they're a natural product rich in calories, you shouldn't exceed 20-25 grams of sunflower seeds per day. They're ideal to eat in the morning, during breakfast, for their energy-boosting effect on the entire body.

Infusion for the nervous system

A simple infusion is very useful for overcoming stress and improving the nervous system.

• Boil 20 grams of roasted and powdered sunflower seeds in 1 litre of water
• Remove after 5 minutes
• Let it cool, filter and drink two cups a day.

Controindicazioni

Sunflower seeds, however, are high in calories and should therefore be consumed in moderation. The same goes for sodium, which is why they are not suitable for people with kidney problems. hypertensionAs for cadmium, the presence of this mineral can cause intestinal and kidney problems. Those allergic to sunflower seeds may experience itching, swelling, and even breathing problems.

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