Sunflower seeds not only are they great as a snack, for example while watching a movie. You can smuggle these healthy seeds into your daily diet in many ways. How to use sunflower seeds in the kitchen? You will find the answer to this and other questions in the article below.
What properties do sunflower seeds have? First of all, they are a source of healthy fats – contains oleic and linoleic acid. Sunflower seeds contain a large amount vitamin E, which is called the vitamin of youthhas a great effect on the condition of the skin, hair and nails. And then antioxidant propertieshelps neutralize the harmful effects of free radicals, as well has anti-aging, anti-inflammatory and anti-cancer propertiesamong other things, reduces the risk of lung and pancreatic cancer. Thanks to its antioxidant effect, it helps also protect the circulatory system against diseases, has anti-atherosclerotic properties, reduces the risk of strokes and heart attacksin. In addition, vitamin E helps improve fertility. Doctor Bartek Kulczyński, who shares his knowledge in the field of dietetics and nutrition on his YouTube channel, assures that it is enough to eat three tablespoons of sunflower seeds during the day to completely cover the body’s need for vitamin E.
There is no shortage here either magnesium, which ensures the proper functioning of the circulatory system, supports heart function and helps maintain normal blood pressure. It also has a beneficial effect on the nervous and muscular systems. He is also present here the harness, it has a supporting effect on the immune and hormonal systemsand also has antioxidant properties. Whereas manganese, among other things, has a beneficial effect on the nervous and skeletal systemsand also participates in proper blood clotting. Eating sunflower seeds also has antidepressant effectcan improve mood and help alleviate the symptoms of depression. They also have sunflower seeds low glycemic indexso they will be a suitable snack for people with diabetes and insulin resistance.
It’s worth remembering that sunflower seeds, though they are very healthy, they are not low-calorie snacks. There are approximately 580 kcal in 100 g of peeled sunflower seeds. Therefore, you should not overdo it, especially if you want to lose excess weight. It is also worth noting that Sunflower seeds should not be eaten by people who suffer from food allergies. They may cause respiratory problems, rashes, or digestive system problems in such people.
These seeds can be eaten for breakfast, lunch, dinner and as a snack during the day. They also fit perfectly into various desserts. In the morning, sunflower seeds you can provide for oatmeal, millet, yogurt with fruit, and also sprinkle them on sandwichesthey will be a delicious, crunchy addition. Sunflower seeds work perfectly for various types of breadfrom bread to rolls.
You can smuggle them into dinner dishes, for example, in a variety of different ways saladsgo great with arugula, baked beetroot, goat cheese and honey-mustard dressing. Roasted sunflower seeds will work very well cream for soupe.g. pumpkin, broccoli or cauliflower.
You can make a delicious sandwich spread from sunflower seedswhich is perfect for dinner, for example. You will need: a glass of sunflower seeds, 6-8 dried tomatoes, 1-2 tablespoons of olive oil, a large handful of basil, ½ teaspoon of dried oregano, and salt and pepper. Sunflower seeds should be soaked in water for a few hours and then (after draining) mix them with the remaining ingredients until smooth. You can also serve this paste with raw vegetables (carrots, peppers, green cucumbers or celery) during a party.
You can add sunflower seeds instead of nuts to various types of baked goods. They will fit, for example for banana bread, honey cake, or healthy, homemade dried fruit bars or power balls.
Sources: youtube.com/@drbartekpl, Terazogotuje.pl
