Sunflower seeds: Benefits and potential harms

Sunflower Seeds are known as a popular snack food and bring a great source of nutrients for everyone, especially during the holidays. Let’s learn more about this seed in the article below.

What are Sunflower Seeds?

Sunflower Seeds aka sunflower seeds . When the sunflowers bloom, in the pistil will grow a seed-shaped fruit, so it is called a seed.

Sunflower seeds are most often used as snacks, in addition, sunflower seeds are also used to press for oil . This type of oil is used for frying food or for makeup, fuel, …

What are Sunflower Seeds?

Sunflower seeds are rich in vitamin E and folate . Vitamin E is very good for the heart, protects brain cell membranes, and fights inflammation. Meanwhile, Folate (or folic acid, vitamin B9) helps create and maintain cell growth, and makes DNA and RNA to prevent abnormal DNA changes that cause cancer.

Nutritional value of sunflower seeds

According to a report by the US Department of Agricultural Research, in 30g of peeled dried sunflower seeds contains:

• Calories 163
• Saturated fat 1.5g
• Polyunsaturated Fat 9.2g
• Monounsaturated Fat 2.7g
• Protein 5.5g
• Carbs 6.5g
• Fiber 3g
• Vitamins E, B12..
• Minerals: Iron, magnesium, zinc, copper, manganese…

Uses of sunflower seeds

Helps strengthen bones

Sunflower seeds are rich in calcium and magnesium , which have the function of strengthening bone structure. Therefore, eating sunflower seeds will help prevent and reverse some diseases related to joint pain.

Helps strengthen bones

Promotes heart health

Vitamin E and Folate in sunflower seeds support heart health.

Vitamin E is an effective antioxidant that helps reduce the risk of death from cardiovascular diseases.

Besides, Folate is a substance that promotes cardiovascular health from infancy to old age, helping to metabolize homocysteine to prevent cardiovascular disorders .

Preventing cancer

Sunflower seeds contain selenium , which helps in the fight against cancer. Specifically, selenium is very beneficial in helping to regenerate, repair cells DNA and synthesize damaged cells, inhibiting the growth of cancer cells .

Preventing cancer

Helps prevent blood clots

Vitamin E present in sunflower seeds is an effective antioxidant , helping to prevent cholesterol from blocking arteries , reducing the risk of stroke by fighting and breaking up blood clots.

In addition, vitamin E also plays an extremely important role in the metabolism of substances in the body, keeping the body healthy and fighting the excess production of free radicals.

Helps pregnant women stabilize blood pressure

Pregnant women often experience sudden increase and decrease in blood pressure, often appearing in the first 3 months of pregnancy. The cause is determined by changes in the hormone progesterone. This will make the mother always feel tired, dizzy, dizzy when standing for a long time or suddenly sitting down and extremely dangerous to the health of the fetus.

Sunflower seeds contain a lot of potassium, which helps to regulate the hormone progesterone and stabilize blood pressure for pregnant women. Therefore, besides absorbing supplements, pregnant women should eat sunflower seeds to improve their blood pressure.

Helps pregnant women stabilize blood pressure

Good for skin and hair

Sunflower seeds contain antioxidants and contain high levels of vitamin E. As a result, when you eat this nut, you will add to your body an amount of vitamin E. From there, your skin will be rejuvenated, reduce wrinkles, reduce hair loss.

Improve the digestive system

Sunflower seeds contain a lot of fiber, thereby supporting and improving problems related to the digestive tract. However, should only consume about 20-35g / day because eating too much will lead to diarrhea.

Beneficial for the nervous system

Sunflower seeds contain high levels of tryptophan, an amino acid that produces serotonin, which helps relieve stress and migraines. In addition, the active ingredient magnesium in this seed helps to relax the nerves.

Note when using sunflower seeds

Should choose products with clear packaging and labels, clearly stating the date of manufacture, expiry date and especially pay attention to the food that has information about food additives. Do not choose foods with strange colors, too colorful.

Sunflower has a hot property , so if used, it can cause heat in the body.

To be on the safer side, you should buy raw sunflowers and roast them yourself. Before roasting, the sunflower seeds should be thoroughly washed, then dried to remove dust and preservatives.

Sunflowers after roasting need to be stored in jars and covered with lids to keep their crispiness longer.

It is necessary to limit drinking cold water, alcohol, smoking, talking too much… when eating sunflower seeds, because it further irritates the throat leading to loss of voice, hoarseness.

Note when using sunflower seeds

Should you eat more sunflower seeds?

Although there are many health benefits, too much sunflower seed consumption can cause adverse health effects:

Kidney problems: Sunflower seeds contain high levels of phosphorus, which when eaten in excess will interfere with the functioning of the kidneys. Therefore, it is not recommended to use more than 130g of sunflower seeds per day.

Rash, fatigue: The selenium present in sunflower seeds can cause fatigue and skin rashes if eaten in excess.

Weight gain : The calories in sunflower seeds are quite large, so you should not eat too many of these seeds daily to avoid unwanted weight gain.

Hypertension : This food contains a significant amount of sodium, so it is not suitable for people who are having blood pressure problems. Do not eat more than 20 nuts at a time if you have blood pressure problems.

Damage to the vocal cords

Damage to the vocal cords

People who eat a lot of sunflower seeds will have hoarseness due to dust from sunflower seeds clinging to the throat, seriously affecting the vocal cords, losing voice , causing difficulties in communication. This nut also causes heartburn, heartburn and increases the risk of intestinal inflammation.

Note when eating sunflower seeds

Note when eating sunflower seeds

To eat sunflower without affecting health, in addition to not eating too much, you should note the following:

• Should choose types with clear packaging and labels, clearly stating the date of manufacture, expiry date and special attention should be paid to the food that has information about food additives. Do not choose foods with strange colors, too colorful.
• It is best to buy raw sunflowers and roast them yourself, roast them wherever you go. Before roasting, the sunflower seeds should be thoroughly washed, then dried to remove dust and preservatives.
• Sunflowers after roasting need to be stored in jars and covered with lids to keep their crispiness longer .
• It is necessary to limit drinking cold water, alcohol, smoking, talking too much… when eating sunflower seeds, because it further irritates the throat leading to loss of voice, hoarseness.

Hopefully through this article. You will have a better understanding of Sunflower Seeds. Understand the use and use it properly.

You will be interested in:

• Surprised at the benefits of sunflower seeds
• Why does eating sunflower seeds cause hoarseness?
• What is the truth: Sunflower seeds cause brain atrophy?

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