Sunflower seeds can be eaten as a snack, added to homemade rolls and bread, sprinkled on salads, and also used to prepare delicious cottage cheese for breakfast. Remember, however, that although sunflower seeds are very healthy, you cannot overdo them.
Just a handful of sunflower seeds is enough to provide the body with valuable vitamins, minerals, protein, fat and fiber. Eating sunflower seeds regularly is a great way to take care of your circulatory system. Present in them phytosterols and unsaturated fatty acids help reduce too high levels of “bad” cholesterol in the blood, reducing the risk of atherosclerosis. In addition, sunflower seeds have low glycemic indexalso contain ingredients that stabilize blood sugar levels, so they will be a good choice for people struggling with diabetes and insulin resistance. It is also worth adding that sunflower seeds have anti-inflammatory and anti-cancer effects.
Thanks to the content dietary fiber, sunflower seeds support digestion, intestinal function and their microflora. It is also worth adding that fiber affects satiety and helps maintain normal blood sugar and cholesterol levels. It is also present in sunflower seeds vitamin Ehas a great effect on beauty, including the complexion, and also has antioxidant properties. There is also plenty of it B vitamins, which have a broad supporting effect on the body, improve the functioning of the circulatory, nervous and muscular systems, and also participate in many metabolic processes. They also contain minerals, among others potassiumwhich helps maintain normal blood pressure, and magnesiumsupporting the functioning of the heart, brain and muscles. Whereas phosphorus strengthens bones, teeth and improves muscle function, a iron reduces the risk of anemia. Sunflower seeds also contain zincwhich strengthens immunity, supports the hormonal system, and takes care of the condition of skin, hair and nails.
It is worth remembering that sunflower seeds are quite high in calories, so you should not overdo them. There are as many as 584 kcal in 100 gso you should eat them in moderation, especially if you are on a slimming diet. The appropriate amount will be consumption two-three tablespoons of sunflower seeds a dayit is not recommended to exceed 30 g. It is best to choose those without added salt or spices.
To prepare a healthy breakfast of cottage cheese with sunflower seeds, you only need a few cheap and easily available ingredients. Such a meal, although very simple to prepare, will be full of protein and nutrients. To make two servings, you will need:
- 1 package of cottage cheese,
- 100 g of Greek yogurt,
- 50 g of sunflower seeds,
- 1 clove of garlic,
- 1 tablespoon of lemon juice,
- salt and pepper to taste,
- favorite greens: chives, parsley, spring onions.
Preparation:
- Place the cottage cheese in a bowl and add Greek yogurt. Mash everything with a fork until smooth.
- Add pressed garlic and lemon juice. Season with salt and pepper to taste and mix everything.
- Sprinkle the top with sunflower seeds and your favorite chopped greens.
Serve the ready-made cottage cheese with sunflower seeds with dark sourdough bread and a portion of fresh vegetables, radish or green cucumber will work well.
Sources: Terazgotuje.pl, dietetyki.org.pl
