Sunflower seed is a popular and delicious food that has a special place in many cultures.... This small but nutritious seed is full of vitamins, minerals and healthy fats that can all help to maintain the health of the body.... In this article from GCORP LLC magazine, we will examine the properties of sunflower seeds and tell us what side effects are caused by consuming too much of this food..

How many calories are there in sunflower seeds?

One ounce (about a quarter cup) of shelled sunflower seeds contains 165 calories and provides the following nutrients:

• Fat: 1.14 grams
• Carbohydrates: 82.6 grams
• Fiber: 15.3 grams
• Protein: 48.5 grams
• Selenium: 5.22 micrograms
• Zinc: 1.5 mg
• Vitamin E or tocopherol: 4.7 mg
• Vitamin B9 or folate: 2.67 micrograms

Nutritional value of sunflower seeds

The properties of this food are often attributed to the anti-inflammatory antioxidants and nutrients it contains. For example:

• Vitamin E protects cells from premature aging and chronic diseases... It also plays a role in strengthening the immune system, producing red blood cells, and dilating blood vessels to prevent blood clots.
• Selenium is an important mineral that helps make antioxidant enzymes to prevent cell damage.. In addition, it reduces the harmful effects of heavy metals on the body and minimizes the risk of cancer..
• Folate helps in the production of new DNA and proteins... It is also useful for the formation of red blood cells and prevents anemia.
• Zinc supports the functioning of the immune system and thyroid gland, the sense of taste, wound healing, blood clotting, etc.

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What are the properties of sunflower seeds?

Adding sunflower seeds to the diet can have many health benefits.... Below we mention the most important properties of sunflower seeds for women and men.

1... strengthening the immune system

The properties of sunflower seeds are used for infection and to strengthen the immune system... because this food has antibacterial and antiviral properties and can destroy the microbes that cause disease.... Sunflower seeds are rich in selenium and zinc, both of which play a vital role in the functioning of the immune system and reduce inflammation in the body.

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2... maintaining heart health

Heart disease is one of the leading causes of death worldwide... Although regular physical activity and smoking cessation are essential to prevent this disease, nutrition also plays a vital role... For example, in one study, researchers found that seeds, including sunflower seeds, are a good source of healthy fats, fiber and antioxidants, and therefore help maintain a healthy heart.

In another study of 900 men and women, total cholesterol and bad cholesterol (LDL) levels were lower in women who consumed the seeds once or twice a month. These effects were not seen in men... However, men who consumed sunflower seeds weighed less than others.

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3.... prevention of diabetes and its treatment

Today, many adults have prediabetes or diabetes... But a large percentage of them may not know that high blood sugar can lead to heart disease, kidney failure or blindness.

Fortunately, diabetes can be prevented or reduced by following a healthy diet. Research on the properties of sunflower seeds shows that this seed helps control blood sugar and is useful for reducing insulin resistance and treating type 2 diabetes. Most of these benefits are attributed to a type of antioxidant called chlorogenic acid.

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4... improvement of metabolic syndrome

Metabolic syndrome is characterized by high blood pressure, high blood sugar, elevated triglycerides, reduced good cholesterol (HLD), and abdominal obesity, and is associated with chronic diseases such as heart disease and stroke.

In a study of 22,000 adults, researchers examined the relationship between nut and nut consumption and metabolic syndrome and concluded that consumption of these foods was associated with a reduced risk of metabolic syndrome. In this study, people who consumed nuts and seeds had lower fasting blood sugar levels and higher levels of good cholesterol compared to people who did not consume cholesterol.>

5... Non-alcoholic fatty liver treatment

There is also a positive relationship between sunflower seeds and non-alcoholic fatty liver disease (NAFLD). This disease occurs when too much fat accumulates in the liver. Obesity, metabolic syndrome, and type 2 diabetes are risk factors for developing non-alcoholic fatty liver disease.

In a study of 25,000 adults, moderate consumption of seeds and nuts (about 30 grams per day) was found to reduce the risk of fatty liver disease by 15% in women and 9% in men.

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6... maintaining skin health

This food contains zinc and omega-6 fatty acids, both of which are necessary for healthy skin... Research shows that the lack of essential fatty acids has a significant impact on the performance and appearance of the skin.... Adding foods containing these fatty acids to the daily schedule helps to prevent skin diseases such as dermatitis and reduce the effect of aging on the skin.

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7... Strengthening fertility

Using sunflower seeds before pregnancy is beneficial for health.. For example, eating this food before having a baby protects egg health and increases fertility.

Consumption of sunflower seeds during pregnancy also has many benefits for the health of the mother and the fetus. Evidence shows that this food, due to its essential nutrients, including folate, reduces the possibility of neural tube defects and supports the growth of the fetus.

In addition, the use of sunflower seeds after embryo transfer through in vitro fertilization (IVF) strengthens the body's immune system and helps maintain the health of the uterus.

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8... regulating hormones

Among the properties of sunflower seeds for the uterus and ovaries, we can mention maintaining the health of the female reproductive system, strengthening the function of the ovaries, regulating hormones and the menstrual cycle, and improving fertility.

9... fattening of the face

Some people use the properties of sunflower seeds for facial obesity.... because this food item is a good source of healthy fats and is classified as a high-calorie food item.... In addition, it helps to maintain the moisture and health of the skin and makes the face look fresher.

Harms of sunflower seeds for liver and other organs

Sunflower seeds are generally useful and nutritious ..... but consuming them especially in large quantities may have side effects.... Possible side effects of this food include the following:

• Allergy: Some people are allergic to sunflower seeds or even its pollen and experience symptoms such as hives, swelling and breathing problems.
• Digestive problems: High consumption of this food leads to bloating and stomach pain.
• Food poisoning: If this food is contaminated with bacteria, it causes food poisoning.
• Increasing blood pressure:The properties of roasted sunflower seeds are influenced by the amount of salt... If a lot of salt is used to prepare this food, the possibility of developing high blood pressure, heart disease and kidney problems increases.
• Liver problems: This food can increase body weight due to its high fat and calories. Obesity is one of the risk factors of fatty liver.

Do sunflower seeds cause obesity?

Sunflower seeds are widely used in the ketogenic diet or other weight loss diets... because research on the properties of sunflower seeds for weight loss has shown that this food is satiating due to its protein, fat, and fiber content, and possibly promotes adherence to a slimming diet... On the other hand, the antioxidant and anti-inflammatory effects of chlorogenic acid in it may be useful for weight control.

But keep in mind that sunflower seeds are generally fattening... because they are high in calories and cause fat accumulation in the body if consumed in large quantities.... If you want to lose weight or maintain your current weight, you should use this food in moderation and in the form of a healthy and varied diet.

Harms and properties of sunflower seeds in terms of traditional medicine

Traditional medicine considers this food to be useful for strengthening the nerves, treating heart problems and maintaining skin health. It also supports the benefits of sunflower seeds for colds and coughs. Obesity, body and hair oiliness, and increased blood fat are among the disadvantages of sunflower seeds in traditional medicine.

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Amount of sunflower seed consumption per day

The general recommendation is to limit the consumption of this food to a maximum of 30 grams per day... but you should know that the limit of its consumption depends on the amount of calories needed by the body, the amount of physical activity and the state of health... The best thing is to use sunflower seeds in moderation and as part of a varied diet.

Endword

Sunflower seeds are rich in vegetable protein, healthy fat and fiber and contain a lot of vitamins and minerals.. This food helps the immune system function and reduces the risk of chronic diseases, including heart disease and type 2 diabetes...However, consuming too much of it is harmful to health and is not recommended.

If you want to know how much sunflower seeds you are allowed to consume in a day, we suggest you consult with the best expert doctors, including an online nutritionist, through GCORP LLC.. Also, GCORP LLC allows you to choose your appointment through an online nutritionist.. System... Get.

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Frequently Asked Questions

Sources: health, medicalnewstoday