Sunflower seed: what it is for and how to use it

Sunflower seed is good for the intestine, the heart, the skin and even helps to control blood glucose, because it has healthy unsaturated fats, proteins, fibers, vitamin E, selenium, copper, zinc, folate, iron and phytochemicals. Just 30 g, the equivalent of a handful of seeds per day, is a great way to supplement your diet in general.

These seeds can be easily consumed mixed in lettuce salad or fruit salad, in vitamins, beaten in juices or integrated into the pasta. In addition, they are found with or without shell, raw or roasted with or without salt and you can buy sunflower seeds in supermarkets or health food stores.

Sunflower seed oil is another form of consumption of this seed, and contains several benefits for the body, such as protecting cells against aging. Learn more about the benefits of sunflower oil.

The benefits of consuming sunflower seed can be:

1. Protects cardiovascular health

Because they are rich in good fats, both monounsaturated and polyunsaturated, sunflower seeds help protect cardiovascular health by regulating total cholesterol levels, increasing good cholesterol and decreasing bad cholesterol, in addition to lowering triglyceride levels.

In addition, the high level of micronutrients, antioxidant vitamins, folic acid and fibers potentiate this cardiovascular protective effect by protecting cells, lowering blood pressure and regulating blood sugar.

2. Helps combat constipation

Due to the large amount of fibers in its composition, sunflower seed helps to fight constipation. This is because it reduces the time of intestinal transit and increases the fecal volume. Two tablespoons of sunflower seeds have an average of 2.4 g of fiber.

See more feeding tips to treat constipation.

3. Increases muscle mass

Because they have a high protein content, sunflower seed can easily help in increasing muscle mass. Two tablespoons have 5g of protein, and can be included in daily meals, increasing the amount of protein in the diet.

See here more about foods to gain muscle mass.

4. Help with the weight loss process

Sunflower seeds can also be used to lose weight, due to the large amount of fiber. The fibers take a longer time to be digested, decrease the process of gastric emptying, increase the feeling of satiety and decrease the appetite.

However, care must be taken as the sunflower seed also has a large amount of fat which makes it have a high calorie value. For example, two tablespoons of sunflower seeds have 143 calories, so it is important to consume these seeds in moderation. For better information it is advisable to consult a nutritionist.

5. Helps to lower blood sugar

The consumption of sunflower seed helps to lower blood sugar and reduces digestion and absorption of carbohydrates after meals, thus preventing hyperglycemia. So sunflower seed can also be a good ally in the diet of people with diabetes, for example.

In addition to this, sunflower seed helps in the weight loss process, leads to a decrease in body weight and, consequently, decreases fasting blood glucose levels and regulates blood insulin levels. Check out other ways to lower your blood sugar.

Nutritional information of sunflower seed

Components	Quantity per 100 g of sunflower seed
Energy	475 calories
Proteins	16.96 g
Fats	25.88 g
Carbohydrates	51.31 g
Dietary fiber	7.84 g
Vitamin E	33.2 mg
Folate	227 mcg
Selenium	53 mcg
Copper	1.8 mg
Zinc	5 mg
Iron	5.2 mg

Recipes with sunflower seed

Some recipes for including sunflower seed in the diet are:

1. Spiced sunflower seed

The seasoned sunflower seed is a great option to put in soups, season salads, enrich risottos or even to serve pure as a snack.

Ingredients:

• ⅓ cup (tea) of sunflower seeds (about 50 g) 1 teaspoon of water ½ teaspoon of curry1 pinch of salt ½ teaspoon of olive oil

Method of preparation:

In a bowl, mix the sunflower seeds with the water, curry and salt. Bring a skillet to medium heat with the oil and then add the seed mixture. Stir for about 4 minutes until toasted. Allow to cool completely before storing in a sealed jar.

2. Cookie recipe with sunflower seeds

Ingredients:

• 1 cup of honey3 tablespoons of margarine3 tablespoons of butter1 teaspoon of vanilla2 / 3 of wheat flour2 / 3 of whole wheat flour1 cup of traditional oatsHalf teaspoon of yeast1 / 4 teaspoon of saltHalf cup In a large bowl, whisk together chopped dried cherries, 1 egg, and half a teaspoon of almond extract.

Method of preparation:

Heat the oven to 180ºC. Beat the honey, margarine, butter, vanilla, almond extract and egg in a large bowl. Add the flour, oats, yeast and salt, stirring well. Add sunflower seeds, cherries and mix well. Spoon the dough onto a sheet of parchment paper at intervals of about 6 centimeters. Bake for 8 to 10 minutes or until golden.

3. Granola with sunflower seed

Ingredients:

• 300 g of oats1 / 2 cup sunflower seeds1 / 2 cup whole raw almonds (or hazelnuts) 1/2 cup pumpkin seeds1 / 4 cup sesame seeds1 / 4 cup coconut flakes (optional) 1 / 4 teaspoon ground cinnamon1 / 4 teaspoon salt1 / 4 cup water1 / 4 cup sunflower oil1 / 2 cup honey2 tablespoons brown sugar1 / 2 teaspoon vanilla extract1 cup fruit dried (cherries, apricots, dates, figs, raisins, plums)

Method of preparation:

Preheat the oven to 135 degrees. Line a baking sheet with parchment paper. In a large bowl mix the oats, almonds, seeds, cinnamon and salt. In a small saucepan mix water, oil, honey and brown sugar, stirring constantly until boiling. Pour this mixture over the dry ingredients and mix well.

Spread on the baking sheet and bake for about 60 minutes or until golden brown, stir occasionally to brown evenly. The more golden the granola the crunchier it will be. Store in a container or plastic bag in the refrigerator. Granola can last for several weeks.

Check out this other interesting and super practical recipe for snacks for adults and children that has sunflower seed: