Are roasted sunflower seeds healthy?

The benefits and harms of roasted sunflower seeds are a topic that is often discussed among both doctors and nutritionists. No one denies the value of the chemical composition of this product, but at the same time we must not forget about its high calorie content and numerous contraindications.

Is there any benefit from roasted sunflower seeds?

Small sunflower seeds are a valuable source of vitamins and micronutrients. The benefits and harms of fried sunflower kernels are primarily due to their composition.

It contains many macro- and micronutrients, namely:

• ascorbic and folic acid;
• phosphorus;
• potassium;
• sodium;
• calcium;
• selenium;
• iron;
• magnesium;
• manganese;
• omega 3 and 6 fatty acids.

Moderate consumption of sunflower kernels has a positive effect on the functioning of most systems of the human body.

Seeds have a valuable chemical composition

Benefits of roasted sunflower seeds include:

1. Strengthening the walls of blood vessels.
2. Lowering the level of “bad” cholesterol.
3. Normalization of blood pressure.
4. Positive effect on the work of the digestive tract.
5. Improved peristalsis.
6. Reducing the risk of developing oncology.
7. Prevents arthritis.
8. Vision improvement.

The use of a small amount of sunflower seeds can cleanse the intestines, normalize stools and speed up metabolism, so nutritionists recommend introducing this product into the menu (no more than 30 g per day) even for those who want to lose weight.

Sunflower kernels have a low glycemic index (25 units), so they can be included in the diet of even diabetics. In addition, the magnesium contained in them can lower blood glucose levels.

What vitamins are in roasted sunflower seeds

Fried sunflower kernels have a whole range of important vitamins:

1. tocopherol (vitamin E) is actively involved in the production of collagen, improves skin firmness and elasticity. It is a strong antioxidant that can fight free radicals and prevent the formation of malignant and benign tumors. Tocopherol slows down the aging process and is especially useful for the elderly.
2. retinol (vitamin A) is responsible for cell regeneration, strengthens the immune system, affects visual acuity. It is involved in the process of protein synthesis, strengthens muscle and bone tissue.
3. Vitamin D – an important component of the children’s diet. The calcium contained in the seeds is necessary for children during the period of growth and strengthening of bone tissue.
   Advice! The most useful are germinated seeds.
4. thiamine (vitamin B1) has a positive effect on the functioning of memory and the brain, regulates mood and emotional background, slows down the aging process, and reduces the negative effects of alcohol and tobacco on the body.
5. Cobalamin (vitamin B12) is involved in the formation of DNA and the nervous system, regulates metabolism, prevents anemia, improves appetite and protects the gastrointestinal mucosa.

Useful vitamin D is found in seeds even in greater quantities than in cod liver

What are the benefits of roasted sunflower seeds for the body

Seeds are useful for both men and women. The main condition is moderate use, otherwise the benefit can easily turn into harm.

Benefits of roasted sunflower seeds for women

The fatty acids contained in sunflower kernels have a beneficial effect on the appearance, improving the condition of hair and skin. Not the last role is played here by vitamin E, which this product is so rich in.

Sunflower kernels are also useful for pregnant women, as they contain folic acid, which is responsible for the normal development of the fetus. But during the period of breastfeeding, this product should be discarded, as it is a strong allergen.

Benefits of roasted sunflower seeds for men

The main benefit for men lies in the nutrient selenium, which is part of the seeds. This trace element has a positive effect on male reproductive function, improves blood circulation and improves the quality of intimate life.

Seeds are good for eyesight. They also stimulate the growth of muscle mass, so they are often introduced into the diet of athletes and athletes, not forgetting their moderate use.

What are the health benefits of roasted sunflower seeds?

In addition to the positive properties of roasted sunflower seeds, it is worth mentioning the possible harm that their uncontrolled use can cause.

With ulcers and gastritis, the use of sunflower kernels is not recommended due to their irritating effect on the walls of the stomach. During the period of remission with gastritis, doctors allow the introduction of small portions of seeds into the diet, subject to weak roasting.

Roasted seeds are strictly prohibited for pancreatitis and gout. In the latter case, they can provoke increased pain. We must not forget about the high calorie content of this product, so overweight people should exclude fried sunflower kernels from their daily menu.

The habit of “peeling” seeds provokes the development of caries, negatively affects the condition of tooth enamel. Sunflower kernels are a taboo for vocalists as they irritate the vocal cords. Uncontrolled use can provoke heaviness in the stomach, heartburn and flatulence.

Calorie content of roasted sunflower seeds

Fried sunflower kernels are a high-calorie product. A handful of seeds weighing 100 g contains almost 600 kcal. It is for this reason that they are prohibited for obesity and overweight.

Calorie content of raw seeds – 510 kcal, fried – almost 600 kcal

However, a small amount of 20-30 g of roasted seeds per day can stimulate peristalsis, improve bowel cleansing and improve metabolism. Therefore, during the diet period, this product can be used only in the smallest doses and always taking into account their calorie content.

Contraindications to roasted sunflower seeds

The main contraindications to the introduction of this product into the diet are:

• idiosyncrasy;
• biliary tract diseases;
• acute stages of gastritis;
• stomach ulcer;
• gout;
• colitis;
• breast-feeding;
• obesity.

For children, the main contraindication is the age of up to three years.

Rules for the use of fried sunflower seeds

Most nutrition experts recommend eating sunflower kernels not fried, but dried. The roasting process reduces the amount of useful nutrients in the product, increases the calorie content of seeds (when using oil). Heat treatment provokes the formation of harmful carcinogens in the composition of seeds.

However, if it is difficult to deny yourself such a delicacy, then you should follow a number of rules that will allow you to save the maximum benefit of the product, while minimizing its possible harm:

1. Refuse to use any oil (vegetable, butter).
2. Reduce frying time to a minimum.
3. Do not use salt during cooking.

You can fry the seeds not only in a pan, but also in the oven or microwave. In the first case, washed and dried raw sunflower kernels are poured onto a baking sheet, leveled with a layer no more than 2 cm thick and baked at a temperature of 150-180 ° C for 20-25 minutes, not forgetting to stir occasionally. After the seeds are taken out of the oven, they are covered with a towel for 5-10 minutes, under which they “reach”.

Seeds can be fried not only in a pan, but also in the oven

Cooking in a microwave oven includes the following operations:

1. Washed and dried sunflower kernels are placed in a bowl and microwaved for 3 minutes at a given power of 800 watts.
2. Take out the container with the product, mix well.
3. Again sent to the microwave oven for 2 minutes at the same power.
4. If after that the seeds are not ready, you can “bake” them again for a minute.

The usefulness of the product depends on the correct choice of raw materials. When buying by weight, you need to pay attention to color, smell and size. Should be alert:

• bitter or musty smell;
• gray plaque;
• too large or small (the most delicious and healthy seeds are medium-sized).

The safe rate of eating roasted seeds is 40-50 g per day.

Conclusion

The benefits and harms of roasted sunflower seeds are due not only to the chemical composition, but also to the general condition of the body. The use of this product can be beneficial, but only in the case of small portions and the absence of contraindications.