Although it may seem small and insignificant, the sunflower seeds are among the healthiest foods. They contain high quality and good fats, protein, fiber and essential vitamins and minerals that are in the most optimal concentration for the human body.
Unlike the sunflower seed oil, raw sunflower seeds are better and much healthier. The sunflower seeds have an excellent balance between mono and poly-unsaturated fatty acids, which contribute to the removal of plates, overlays the “bad” LDL cholesterol in the blood vessel walls. The most famous and healthy of those acids is linoleic acid – a powerful antioxidant proven to be effective in the prevention of many types of infectious diseases, and expressed anti-cancer properties.
Sunflower seeds health benefits
There are huge amounts of vitamin E in a single sunflower seed, which is a rare find in the plant kingdom. Even in much smaller quantities, vitamin E is one of the most rapidly acting anti-oxidants known to the people. Its instant ability to remove free radicals from the body, makes it one of the fiercest defenders of good health.
Foliates are crucial for the maintenance of healthy red blood cells, bone strength and perfect brain activity. A handful of sunflower seeds import over 17% of the required daily foliate into the body.
Super source of selenium, the same portion of seeds supply the body with 26% of the daily requirement. This element is not only expressed with antioxidant properties, but is a structural component of a number of important enzymes. Besides anticancer properties, it also has anti-aging features and lowers the risk of diabetes.
Although it may seem tough, the sunflower seeds are rich in fat, which makes them susceptible to spoilage and rancidity, which strongly express their nutritional and taste qualities. If you buy shelled seeds, they should not have a yellowish color, and if they smell is heavy and bitter, they might be poisonous. When buying fresh unroasted seeds, it is recommended to be stored in the refrigerator, and then bake in a tightly sealed container in a cool dark place.
The sunflower seeds are known as allergens and contain derogatory quantities oxalates and purines. It is recommended to be consumed peeled, because there is a risk of abrasion of the tooth enamel, which can lead to the development of caries.
They are an excellent addition to salads, fish, eggs and muesli, as they not only do they taste nicer, but supplement them with useful compounds. According to the tentative daily intake, a cup of shelled seeds or about 35 grams contain:
Vitamin E – 61.5% of PMF; vitamin B1 – 34.6%; manganese – 34%; copper – 31,5%; tryptophan – 31.2%; magnesium – 28%; selenium – 26%; vitamin B6 – 23.5%; phosphorus – 23.1%; foliate – 19.8%; calories – 11%.