Sunflower seed protects the heart and bowel
Sunflower seed is an excellent source of protein , fiber and vitamin E. It is also rich in many other nutrients including calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium and most of the B vitamins, especially B1 and B6. In addition, the sunflower contains phytosterols and omegas. Very tasty and versatile, the seed can be added to various food preparations. Two full tablespoons (one serving of 30 grams) provides 160 calories and lots of nutrition.
Complete Protein and Insoluble Fiber
One 30-gram serving contains six grams of complete protein, with all eight essential amino acids, the which makes it an excellent food for vegetarians and vegans. Most of the fiber found in sunflower seeds is of the insoluble type, which remains intact in the digestive tract and cleans the colon of waste and toxins. The high fiber content (two grams per serving) makes the sunflower seed a friend of the intestine, as well as a food suitable for diabetics (because it is fibrous its glycemic load is very low, close to zero)
Vitamin E against free radicals
Sunflower is one of the foods most rich in vitamin E, with 47% of the daily requirement contained in one serving. Because it is a lipid-soluble antioxidant, vitamin E acts by neutralizing free radicals that attack fatty tissues and molecules in the body, such as brain cells, cell membranes, and cholesterol. With so much vitamin E the sunflower seed offers protection against degenerative, cardiovascular, pulmonary, joint diseases and reduces the speed of aging.
Source of ômegas
About 75% of the caloric value of sunflower comes from beneficial and essential fats to the organism, the omegas. Like most oil seeds, sunflower is rich in omega-6 and omega-9, the same fatty acid as avocado and olive oil, which helps regulate cholesterol. In addition, omega-9 triggers adiponectin, a hormone that helps the body produce the energy it needs from the fat deposits, meaning it activates the fat burning mainly in the abdomen. Phytosterols
A study published in the Journal of Agricultural and Food Chemistry showed that sunflower seeds have high levels of phytosterols. These compounds of the plant kingdom have a chemical structure very similar to the cholesterol molecule, and help to control the levels of LDL cholesterol in the blood when consumed in sufficient quantity. In addition, another study published in Life Sciences magazine observed that phytosterols appear to protect the intestine and inhibit the development of tumors in the colon.
Because oilseeds are very rich in calories, and sunflower is no exception, dosage should not be exaggerated. The most important thing is to consume often by adding this precious seed to your food routine. It is interesting to remember that because of its high fat, protein and fiber content, sunflower contributes to satiety and can help in a weight loss program.
How to use
The indicated amount to get the benefits of sunflower seed is one to two tablespoons per day. With neutral taste it is very easy to use, and can get into several dishes. Eat in the natural at snack time, add in juice or vitamin, green salad, ready soup, breads, cakes and cookies, enrich the granola, add in the omelet and tapioca, prepare sunflower flour in the processor or moa until it turns into butter, which can be passed on bread or toast. One thousand and one utilities!
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