Chemical composition of sunflower seeds. Sunflower seeds: composition, calorie content, application

06.07.2023

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Sunflower seeds".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	601 kcal	1684 kcal	35.7%	5.9%	280 g
Squirrels	20.7 g	76 g	27.2%	4.5%	367 g
Fats	52.9 g	56 g	94.5%	15.7%	106 g
Carbohydrates	10.5 g	219 g	4.8%	0.8%	2086
Alimentary fiber	5 g	20 g	25%	4.2%	400 g
Water	8 g	2273	0.4%	0.1%	28413 g
Ash	2.9 g	~
vitamins
Vitamin A, RE	5 mcg	900 mcg	0.6%	0.1%	18000 g
beta carotene	0.03 mg	5 mg	0.6%	0.1%	16667
Vitamin B1, thiamine	1.84 mg	1.5 mg	122.7%	20.4%	82 g
Vitamin B2, riboflavin	0.18 mg	1.8 mg	10%	1.7%	1000 g
Vitamin B4, choline	55.1 mg	500 mg	11%	1.8%	907 g
Vitamin B5, pantothenic	1.13 mg	5 mg	22.6%	3.8%	442 g
Vitamin B6, pyridoxine	1.345 mg	2 mg	67.3%	11.2%	149 g
Vitamin B9, folate	227 mcg	400 mcg	56.8%	9.5%	176 g
Vitamin C, ascorbic	1.4 mg	90 mg	1.6%	0.3%	6429 g
Vitamin E, alpha tocopherol, TE	31.2 mg	15 mg	208%	34.6%	48 g
Vitamin H, biotin	670 mcg	50 mcg	1340%	223%	7 g
Vitamin PP, NE	15.7 mg	20 mg	78.5%	13.1%	127 g
Niacin	10.1 mg	~
macronutrients
Potassium, K	647 mg	2500 mg	25.9%	4.3%	386 g
Calcium Ca	367 mg	1000 mg	36.7%	6.1%	272 g
Silicon, Si	8 mg	30 mg	26.7%	4.4%	375 g
Magnesium	317 mg	400 mg	79.3%	13.2%	126 g
Sodium, Na	160 mg	1300 mg	12.3%	2%	813 g
Sulfur, S	207.8 mg	1000 mg	20.8%	3.5%	481 g
Phosphorus, Ph	530 mg	800 mg	66.3%	11%	151 g
Chlorine, Cl	47 mg	2300 mg	2%	0.3%	4894 g
trace elements
Aluminium, Al	296 mcg	~
Bor, B	113.5 mcg	~
Vanadium, V	84.1 mcg	~
Iron, Fe	6.1 mg	18 mg	33.9%	5.6%	295 g
Iodine, I	6.8 mcg	150 mcg	4.5%	0.7%	2206
cobalt, co	5.3 mcg	10 mcg	53%	8.8%	189 g
Lithium, Li	7.1 mcg	~
Manganese, Mn	1.95 mg	2 mg	97.5%	16.2%	103 g
Copper, Cu	1800 mcg	1000 mcg	180%	30%	56 g
Molybdenum, Mo	19.5 mcg	70 mcg	27.9%	4.6%	359 g
Nickel, Ni	144 mcg	~
Rubidium, Rb	26 mcg	~
Selenium, Se	53 mcg	55 mcg	96.4%	16%	104 g
Strontium, Sr	27.2 mcg	~
Titanium, Ti	27.9 mcg	~
Fluorine, F	91 mcg	4000 mcg	2.3%	0.4%	4396 g
Chrome, Cr	1.3 mcg	50 mcg	2.6%	0.4%	3846
Zinc, Zn	5 mg	12 mg	41.7%	6.9%	240 g
Zirconium, Zr	164 mcg	~
digestible carbohydrates
Starch and dextrins	7.1 g	~
Mono- and disaccharides (sugars)	3.4 g	max 100 g
Essential amino acids	6.479 g	~
Arginine*	1.785 g	~
Valine	1.071 g	~
Histidine*	0.523 g	~
Isoleucine	0.694 g	~
Leucine	1.343 g	~
Lysine	0.71 g	~
Methionine	0.39 g	~
Methionine + Cysteine	0.79 g	~
Threonine	0.885 g	~
tryptophan	0.337 g	~
Phenylalanine	1.049 g	~
Phenylalanine + Tyrosine	1.59 g	~
Non-essential amino acids	13.121 g	~
Alanine	0.858 g	~
Aspartic acid	1.789 g	~
Glycine	1.13 g	~
Glutamic acid	4.124 g	~
Proline	1.18 g	~
Serene	0.792 g	~
Tyrosine	0.544 g	~
Cysteine	0.396 g	~
Sterols (sterols)
beta sitosterol	150 mg	~
Saturated fatty acids
Saturated fatty acids	5.7 g	max 18.7 g
16:0 Palmitic	3.2 g	~
18:0 Stearic	2.1 g	~
22:0 Begenovaya	0.3 g	~
Monounsaturated fatty acids	12.5 g	min 16.8 g	74.4%	12.4%
18:1 Oleic (omega-9)	12.5 g	~
Polyunsaturated fatty acids	31.9 g	from 11.2 to 20.6 g	154.9%	25.8%
18:2 Linoleic	31.8 g	~
Omega 6 fatty acids	31.8 g	4.7 to 16.8 g	189.3%	31.5%

Energy value sunflower seeds is 601 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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SHARE OF BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

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GOAL TIME

USEFUL PROPERTIES SUNFLOWER SEEDS

sunflower seeds rich in vitamins and minerals such as: vitamin B1 - 122.7%, choline - 11%, vitamin B5 - 22.6%, vitamin B6 - 67.3%, vitamin B9 - 56.8%, vitamin E - 208% , vitamin H - 1340%, vitamin PP - 78.5%, potassium - 25.9%, calcium - 36.7%, silicon - 26.7%, magnesium - 79.3%, phosphorus - 66.3%, iron - 33.9%, cobalt - 53%, manganese - 97.5%, copper - 180%, molybdenum - 27.9%, selenium - 96.4%, zinc - 41.7%

What is useful sunflower seeds

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine and the risk of cardiovascular disease.
Vitamin E has antioxidant properties, is necessary for the functioning of the gonads, the heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete directory of the most useful products in the application - a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Many people enjoy sunflower seeds: this product is a great way to pass the time. Sunflower seeds can bring considerable benefits to the body of adults and children. But their use can also be harmful. Let's try to understand all the nuances and understand how to use the product for good.

Useful properties of the product for the human body

When used in moderation, sunflower seeds have the following effects:

positively affect the digestive organs (including the liver);

have a beneficial effect on the nervous and cardiovascular systems;

improve the condition of the hair, prevent premature aging of the skin;

stabilize pressure;

increase immunity;

have a positive effect on reproductive ability;

normalize the acid-base balance;

accelerate the recovery of bones and soft tissues after injuries.

The treat is useful for people who are trying to quit smoking - the clicking of seeds acts as a distraction and reduces cravings for tobacco products.

Fried seeds are less useful, but they are tasty and help a person get rid of a bad mood.

Sunflower seeds, like any product, can bring benefits and harm

What are the benefits of sprouted sunflower seeds?

Sunflower sprouts are especially good: they contain the most useful substances. They increase efficiency and libido, normalize sexual function, vision and rejuvenate the body, as a result of their intake, blood is cleansed. There is also an opinion that the use of such seeds serves as the prevention of oncology.

Table: Chemical composition and nutritional value (per 100 g)

The nutritional value
calories	578 kcal
Squirrels	20.7 g
Fats	52.9 g
Carbohydrates	3.4 g
Saturated fatty acids	4.3 g
Water	8 g
Essential amino acids
Arginine	1.78 g
Valine	1.07 g
Histidine	0.52 g
Isoleucine	0.69 g
Leucine	1.34 g
Lysine	0.71 g
Methionine + Cysteine	0.79 g
Threonine	0.89 g
tryptophan	0.34 g
Phenylalanine + Tyrosine	1.59 g
Non-essential amino acids
Aspartic acid	1.79 g
Alanine	0.86 g
Glycine	1.13 g
Glutamic acid	4.12 g
Proline	1.18 g
Serene	0.79 g
Tyrosine	0.54 g
Cysteine	0.40 g
vitamins
Vitamin A	3.0 µg
Vitamin E	31.2 mg
Vitamin B1	1.84 mg
Vitamin B2	0.18 mg
Vitamin PP	15.7 mg
macronutrients
Potassium	647 mg
Calcium	367 mg
Magnesium	317 mg
Sodium	160 mg
Phosphorus	530 mg
trace elements
Iron	6.1 mg
Manganese	2.08 mg
Copper	1.80 mg
Selenium	78.2 mcg
Zinc	5.21 mg

Contraindications and possible harm

Avoid sunflower seeds

people suffering from gastritis, peptic ulcer, stomach colic;

overweight people;

patients with gout;

those who are allergic to the product or its individual intolerance.

There is an opinion that eating unpeeled seeds can lead to appendicitis (inflammation will occur due to the accumulation of indigestible seed rind).

When preparing roasted sunflower seeds, it is important not to overcook them. If this happens, the product should be discarded. Such seeds are harmful to the throat, tooth enamel, and can also cause cancer cell growth and heartburn.

If the roasting technology is violated, a dangerous substance is formed - benzopyrine, which causes impotence.

Video: Pros and cons of roasted seeds

Features of use

Norm for adults

It used to be that the daily norm of sunflower seeds should be 20-30 grams. Now it is recommended to use in smaller quantities - up to 25 grams. The optimal dosage of peeled seeds for healthy adult men is no more than 50 grams.

For diseases

Diabetes

With diabetes, it is allowed to eat only dried seeds in an amount not exceeding the norm. Roasted seeds (even peeled) can be harmful to health.

Pancreatitis

Sunflower seeds should not be eaten during acute pancreatitis. During the period of remission, it is sometimes allowed to use a raw dried product. But even it can be eaten no more than 1-2 times a week and only with normal tolerance.

When losing weight

During a weight loss diet, it is better to refrain from seeds, as they contain a lot of calories. However, some nutritionists allow sunflower seeds to be eaten, recommending eating them raw once a day. The daily norm should not exceed 20 grams.

For women during pregnancy and breastfeeding

Sunflower seeds are useful during pregnancy, but their volume should not exceed 50 grams per day (the product should be cleaned with washed hands). Before using the seeds, it is better to consult a doctor in advance.

During breastfeeding, it is better to refuse seeds. They sometimes cause a rash, colic, and vomiting in a child. In addition, due to the use of the product, mother's milk can become tasteless, as a result of which the baby will begin to eat little. If you still want to eat some seeds, then the daily rate should not exceed 20 grams. In this case, you should monitor the condition of the child. In the case of a normal reaction on his part, you can continue to use the seeds.

For children

According to pediatricians, children under three years old should not be given the product. However, there is no consensus regarding the daily allowance for a baby: some experts believe that it should be less than 20 grams, others that it is permissible to use it in this amount. Preschoolers should be given seeds no more than 1-2 times a week. At the same time, parents should clean the product in advance so that the child does not choke on the peel.

Sprouted seeds should not be given to children under the age of 12.

Children are supposed to be given only shelled sunflower seeds.

Health recipes using sunflower seeds

Navar from raw seeds for hypertension

Put raw seeds in a saucepan in an amount corresponding to a half-liter jar, pour cold water, put on the stove and bring to a boil. Then keep everything on low heat for two hours. Seeds should be boiled with husks, they do not need to be peeled. After boiling, the broth should be slightly cooled and filtered. It is supposed to drink in small portions of one hundred milliliters. It is necessary to take the remedy for at least two weeks, then take a five-day break and repeat the course if necessary.

Video: How to brew a product from pressure?

Home remedy for cough and bronchitis

Pour 50 grams of raw sunflower seeds into a saucepan, add 200 ml of water and bring to a boil. Then leave the raw material to cook over low heat. When a third of the liquid boils away, the container should be removed from the stove, cool the broth, strain and use two tablespoons three times a day.

Infusion to lower blood sugar levels

It is necessary to take half a glass of seeds, rinse them, place them in a pre-prepared thermos, pour a liter of hot water (preferably even boiling water). Leave the raw material overnight, and strain the resulting infusion in the morning. The prepared remedy is taken before and after meals. The use of such a drink should last two weeks. After that, a break is made for the same period. It is allowed to take the remedy for three courses in a row.

Recipe for boosting immunity

It is necessary in the morning on an empty stomach to consume one teaspoon of sunflower seeds and seize them with the same amount of honey and lemon juice. Seeds must be raw and peeled.

Sunflower seeds are useful for adults and children. A delicacy can help to cope with various ailments, improve health, and increase immunity. The main thing is to observe the daily intake of seeds and not overeat. But before you go to buy seeds, consult your doctor and read the contraindications.

Sunflower and pumpkin seeds have been used medicinally for centuries. Seeds contain a lot of micro and macro elements, rich in zinc and essential fatty acids. They can become your indispensable tool in the treatment of diseases of the gastrointestinal tract, cardiovascular system, urogenital area and much more. An excellent assistant in the knowledge of this interesting knowledge will be this book, which contains all the useful information for your health.

Chemical composition of sunflower and pumpkin seeds

Sunflower seeds, covered with husks, are a kind of natural canned food. For a long time, their valuable composition is not subject to change and is preserved in its original form. Considering that the composition of pumpkin and sunflower seeds includes components prone to oxidation, such as vitamins and other biologically active substances, this property is very important for maintaining healing properties.

The therapeutic effect of the use of seeds is associated with the peculiarities of their chemical composition.

Sunflower leaves contain carotene, resinous substances, flavonoids, saponins, organic acids, choline, flowers contain flavone glycoside, anthocyanins, choline, betaine, bitterness, phenolcarboxylic acids and alcohols, seeds contain fatty oil (35–40%), protein , carbohydrates, phytin, tannins, carotenoids, phospholipids, citric and tartaric acids.

Pumpkin consists of skin (17% by weight), pulp - 73% and seeds - 10%. Pumpkin seeds contain up to 6.3% water, nitrogenous substances 27.4%, sugar, starch and pentosans 11%, fiber 14.8%.

Seeds contain up to 50% fatty oil, which includes glycerides of acids: linolenic (up to 45%), oleic (up to 25%), palmitic and stearic (about 30%); phytosterols - cucurbitol, resinous substances containing oxycerotinic acid; organic acids; vitamins C, B (up to 0.2 mg/%); carotenoids and carotene together - 20 mg /%, proteins - up to 15%. The fruit pulp contains elathericin A; sugar (from 4 to 11%), vitamins C (8 mg/%), B 1 , B 2 , nicotinic acid. The leaves contain vitamin C (up to 620 mg/%). The flowers contain coloring substances (flavonoids, carotenoids). Fresh pumpkin fruit is a source of carotene.

The composition of the seeds includes: about 20-25% of high quality vegetable proteins containing all the essential amino acids, including methionine. It should be noted that the content of methionine in seeds per 100 g of the product exceeds that in most nuts. So, walnuts contain about 306 mg of methionine, hazelnuts - 162 mg, while seeds - about 390 mg. The seeds contain fats, unsaturated fatty acids, vitamins (A, E, D, group B), as well as magnesium, iron, calcium, potassium, zinc.

Squirrels

In order to appreciate the full significance of proteins in nature and human existence, it is enough to recall one of the well-known expressions of Friedrich Engels: "Life is a way of existence of protein bodies." It is proteins that form the basis of protoplasm and are found wherever there is life, regardless of the form of its organization. Proteins are associated with such properties of organisms as digestion, irritability, movement, the ability to reproduce, contractility, digestion, etc. Proteins are built from amino acids, like a building is built from bricks. The variety of proteins is very large. Each of them has its own sequence of amino acids. Proteins can be simple (made up of only amino acids) or complex. Simple proteins include albumins (egg albumin), keratin of hair, skin, feathers in birds, skin collagen, tendons in humans. Complex proteins consist of a protein and a non-protein part associated with it (hemoglobin, lipoproteins, etc.). Depending on the function that proteins perform in the body, they can be structural (as part of connective tissue), transport (as part of hemoglobin), protective (form antibodies), contractile (in muscles), reserve (milk), hormones, enzymes and other biologically active substances. Proteins are an essential component of food and make up 10–12% of the total amount of energy received from food. All human organs and tissues are built from proteins. It is proteins that are a necessary condition for growth and maintenance of their integrity.

Here are the figures for the content of proteins in the human body (table 1).

Table 1. The content of proteins in the human body

It has been established that the exclusion of proteins from the diet leads to growth arrest and death of experimental animals. Once in the body, food proteins are broken down by enzymes (biologically active substances) of digestive juices to amino acids. They are absorbed into the blood and delivered to all organs and tissues. Here, from the amino acids that come with food, proteins characteristic of the human body are formed. The daily requirement for human proteins is 80 - 150 g. The need for these substances directly depends on the presence of physical activity and an active lifestyle. In the event that proteins come in large quantities, their excess is converted into fats and carbohydrates.

Amino acids

They can be irreplaceable and replaceable. Non-essential amino acids can be synthesized in the body from other raw materials. Essential amino acids cannot be produced from other food components. They must be supplied with food. There are eight known essential amino acids. With a balanced diet, you can get all the necessary set of essential amino acids. In the event that their deficiency occurs, the functioning of the nervous system and brain is disrupted.

Essential amino acids, which are part of proteins, are used in the body for the synthesis of proteins of organs and tissues, enzymes and other biologically active substances.

Methionine

It is the most important food compound. It plays a significant role in the activity of the nervous system, the transport of fat from the liver, and the implementation of antitoxic function. It is not synthesized (not formed) in the body and belongs to the group of essential amino acids. Methionine in the composition of proteins (including plant proteins) is involved in the implementation of the most important metabolic processes. One of the main biological syntheses is the formation of adrenaline. Adrenaline is a biologically active substance that provides adaptability to changing environmental conditions. In the event of a stressful situation, it is adrenaline that causes an increase in blood pressure, temperature, and an increase in heart rate. All this allows the body to survive in unusual conditions for it, short-term life-threatening. In addition to the synthesis of adrenaline, methionine plays a significant role in the formation of creatine, nucleic acids, collagen and other essential proteins. It activates the production of enzymes, sex hormones, activates the action of vitamin B 12. Methionine is involved in the neutralization of heavy metals that are poisons (such as lead, mercury, cadmium). He "discovers" them and binds them, and then the resulting formation is removed without causing harm. Methionine protects the body from the effects of not only harmful chemical compounds acting from the outside (smoke, exhaust gases, large doses of toxic drugs), but also fights internal damaging factors (with toxicosis of pregnant women, rheumatoid arthritis). Being a powerful antioxidant, it binds free oxygen radicals. It is used for tumor diseases, radioactive damage. Methionine plays a significant role in fat metabolism. So, under its influence, the normalization of lipid metabolism occurs, the deposition of fats in the liver is prevented. Restoration of liver and kidney cells, tissue repair after injuries also occur with the constant participation of methionine. The ability to bind histamine is used in medicine in the treatment of schizophrenia and other diseases of the central nervous system. It is used by athletes after exhausting workouts. In this case, recovery is much faster, muscle weakness is eliminated.

A significant role is played by methionine in the processes of growth of nails, hair, maintaining the skin in a healthy form.

With insufficient intake of methionine in the body, there is a violation of urine production and the development of edema.

Its use is recommended for pathologies such as obesity, liver disease (liver cirrhosis, hepatitis), diabetes, diseases of the nervous system (Alzheimer's disease, alcoholism, Parkinson's disease, multiple sclerosis, chronic fatigue syndrome), rheumatoid arthritis, osteoarthritis. In addition, it is indispensable for early skin aging, brittleness and delamination of nails, poor hair condition.

unsaturated fatty acids

A significant percentage of the dry matter contained in the seeds are unsaturated fatty acids (linoleic, oleic, palmitic, stearic, etc.). As you know, unsaturated fatty acids contribute to the normalization of cholesterol metabolism. They significantly lower cholesterol levels. This may be due to the fact that increased choleretic activity.

Unsaturated fatty acids, when insufficiently introduced into the body, lead to an increase in the permeability of the walls of blood vessels and an increase in their fragility. They directly affect the possibility of therapeutic action of vitamins such as thiamine and ascorbic acid (vitamin C). Given the above, it is mandatory to include sunflower oil in the diet for patients with atherosclerosis. It should be said that the use of it by patients with atherosclerosis should be at least 30% of the total amount of fats that make up their diet.

vitamins

Vitamins are a group of low molecular weight, chemically diverse organic compounds that are physiologically active in negligible amounts and play an important role in metabolism.

Vitamins are synthesized mainly in plants. A person receives vitamins directly from plant foods or indirectly through animal products, in which vitamins can accumulate from plant materials during the life of an animal. In the formation of some vitamins (for example, group B), the microflora of the alimentary canal of humans and ruminants plays a role. Calciferols can be synthesized in the body when exposed to ultraviolet rays on the provitamin (7,8-dehydrocholesterol) contained in sebum. Under certain conditions, a more or less pronounced vitamin deficiency (hypovitaminosis, beriberi) can develop. The most common cause of deficiency is the low content of vitamins in food. In addition, with pathological changes in the digestive tract, the absorption of vitamins can be impaired. In some cases, hypovitaminosis occurs as a result of an increased need for vitamins in the body (for example, during pregnancy, thyrotoxicosis, fever).

Vitamins perform catalytic functions in the body. Together with proteins, they form enzymes and are necessary components of various enzymatic reactions. This explains the huge role of negligible amounts of vitamins in metabolism.

A sufficient amount of vitamins in food increases the creative processes in the body, promotes the growth and restoration of tissues, favors the optimal course of metabolic processes and maintains them at a level where the protective properties of the body against the adverse effects of environmental factors greatly increase. Therefore, it is of great practical importance not only to prevent vitamin deficiency, but also to provide the body with an optimal amount of vitamins.

The need for vitamins increases with physical exertion and mental stress (in thiamine, ascorbic and nicotinic acids), with severe overheating and diseases accompanied by high temperature (also in thiamine, ascorbic and nicotinic acids), when working in mines and mines (in ascorbic acid, thiamine, calciferols), when exposed to toxic agents (in ascorbic acid, thiamine, etc.), in conditions of life in the Far North (in ascorbic acid, thiamine, riboflavin, calciferols), when taking certain medications - sulfonamides, salicylates . Antibiotics, inhibiting the intestinal microflora, can also adversely affect vitamin metabolism.

The need for vitamins increases with various pathological conditions: with infectious diseases (for example, with tuberculosis, dysentery, diphtheria, brucellosis, etc.), endocrine disorders, diseases of the alimentary canal (maybe malabsorption of vitamins) and after surgical operations.

With a lack of one or another vitamin in food, the activity of enzymatic systems, in the implementation of which this vitamin takes part, is disrupted. A slight lack of vitamin is expressed in rapid fatigue, a decrease in the efficiency and defenses of the body, and during the period of growth - in a delay in physical development. Early diagnosis of hypovitaminosis conditions due to the non-specificity of their symptoms is quite difficult and sometimes requires the use of special research methods. With a large lack of vitamins, there are pronounced painful manifestations specific to each type of hypo- or beriberi.

Although the body's need for vitamins is small and amounts to milligrams, it is not easy to satisfy it.

If, with a varied diet, the human body receives a sufficient amount of all vitamins, then with a monotonous diet or with food restriction due to illness, a deficiency in food of one or more vitamins (polyhypovitaminosis) is possible.

Vitamins are divided into water-soluble - ascorbic acid and B vitamins (thiamine, riboflavin, pyridoxine, cobalamins, nicotinic acid, etc.) - and fat-soluble - retinol, calciferols, tocopherols, phylloquinones.

Thiamine(vitamin B 1). Thiamine is the active part of the cocarboxylase coenzyme. The more carbohydrate intake, the more thiamine is consumed. It is absorbed from the intestines. It should be noted that a certain amount of this vitamin is formed in the intestine by microorganisms. However, these quantities are so small that it requires a constant intake with food. It must be remembered that this substance is destroyed during the heat treatment of food (cooking) slightly. During cooking, part of the vitamin passes into the broth. You can save it by drying foods and frying them. With insufficient intake of vitamin B 1 with food, its deficiency develops in alcoholics, patients with diabetes mellitus, diseases of the gastrointestinal tract, and also as a result of taking certain medications (especially antibiotics).

Vitamin B 1 plays an important role in carbohydrate metabolism, and is also involved in the transformation of acetylcholine, a mediator of nervous excitation. It leads to an increase in the motor and secretory function of the stomach. With a lack of thiamine, incomplete combustion of carbohydrates and the accumulation of pyruvic and lactic acids in the body, which are products of incomplete breakdown of carbohydrates, occur. A large deficiency in thiamine leads to the disease beriberi (alimentary polyneuritis), in which there are phenomena of polyneuritis, exhaustion, a feeling of weakness in the legs and uncertainty of gait, and subsequently paralysis appears.

With B 1 -hypovitaminosis, rapid fatigue, complaints of palpitations, shortness of breath, poor appetite, constipation, soreness of the calf muscles on palpation are noted. The need for thiamine increases with intense neuropsychic activity, exposure to noise and vibration, work in hot shops, in hot and cold climates.

The functions of the cardiovascular system are also impaired. Often, heart failure develops, which is accompanied by tachycardia, dilatation of the heart, and edema. In addition, dyspeptic phenomena are observed.

The main sources of thiamine are processed cereals and legumes. Especially a lot of it in the shells and germs of cereals, sunflower seeds. Additional sources of thiamine are the liver, kidneys, egg yolks, and pork. A lot of thiamine is found in dry baker's and brewer's yeast.

Thiamine is resistant to oxygen and heat. When baking bread, no more than 10-30% of thiamine is destroyed, the addition of alkalis enhances its destruction. Thiamin deficiency is possible only with poor nutrition with long-term use of higher grades of wheat bread, pasta, semolina, sugar, polished rice, etc.

The daily requirement is 1.5–2.6 mg.

Ribaflavin(from lat. flavus - “yellow”) (vitamin B 2) is part of enzymes, is involved in metabolism, is necessary in the body for the synthesis of protein and fat, and plays an important role in visual perception.

From the gastrointestinal tract, riboflavin is well absorbed, deposited in tissues in significant quantities, and excreted by the kidneys.

With a lack of riboflavin develops hyporiboflavinosis.

The most characteristic sign of hyporiboflavinosis is cheilosis, which is manifested by a change in the mucous membrane in the corners of the mouth and adjacent areas of the skin, as well as the appearance of changes in the form of seborrheic eczema on the wings of the nose, behind the ears. In addition, glossitis is observed (papillae of the tongue are smoothed, the color of the tongue is purple with a bluish tinge). In the future, changes in the eyes develop - photophobia, tearing, keratitis. Vascular keratitis (vasodilation of the conjunctiva around the cornea) is typical. Sometimes there is increased hair loss, impaired hematopoiesis.

The source of riboflavin is the liver, kidneys, heart, egg yolk, legumes, meat, cereals, seeds, milk, brewer's yeast is especially rich in it.

The daily requirement is 2.0-3.0 mg.

Pyridoxine ( vitamin B 6). It is part of the coenzymes that play a significant role in protein metabolism, in many processes of nitrogen metabolism. Vitamin B6 deficiency is rare in humans. It can occur in children (convulsions, dermatitis are observed). In addition, the cause of vitamin B6 deficiency may be long-term treatment with anti-tuberculosis drugs that inhibit the synthesis of pyridoxal phosphate (peripheral neuritis develops). In the absence of neuro-trophic dermatitis and damage to the nervous system. Found in yeast, grains, legumes, meat (liver and kidney), fish, eggs, bananas and vegetables. Well absorbed from the digestive tract. The route of excretion is the kidneys. The daily requirement is about 2 mg.

Pantothenic acid(vitamin B 5). It is part of the coenzymes, with the participation of which the conversion of choline to acetylcholine is carried out. In the absence of a person, peripheral neuritis develops, fatigue, sleep disturbance, headaches, dyspeptic disorders, paresthesia, and muscle pain are observed. With a deficiency, the activity of the thyroid and adrenal glands is disrupted. It is found in many foods, hence the name "ubiquitous". It is abundant in yeast, bran, liver, kidneys, eggs, herring, meat, cauliflower, fish roe. Synthesized by intestinal microflora. Well absorbed from the gastrointestinal tract. It is released unchanged. The daily requirement is about 10 mg.

Inositol(vitamin B 8). Included in phospholipids; plays an important role in the normalization of fat metabolism. In its absence, mice show hair loss around the eyes and damage to the eyeball. Contained in many products of animal and vegetable origin (yeast, kidney, brain, seeds). The daily requirement is 1000-1500 mg.

Choline(vitamin B 4). The main physiological significance of choline is lipotropic; it prevents fatty liver. Included in the composition of phospholipids, is important in the fat composition. It can be synthesized from methionine, but sometimes the synthesis is disturbed. Contained in products of animal and vegetable origin, in large quantities in the yolks, brain, liver, grain products, seeds, meat. The daily requirement is 250–600 mg.

Folic acid(vitamin B 9). Necessary in the processes of hematopoiesis. In the absence of a person develops anemia. A lot of it is found in yeast, liver, green parts of plants, fresh vegetables (lettuce, spinach, tomatoes, carrots), less in fish and dairy products. It is synthesized by the microflora of the intestines in an amount that can satisfy the needs of the body, with the usual lack of this vitamin in the diet. With folic acid deficiency, macrocytic anemia, leukopenia, agranulocytosis, thrombocytopenia develop, the digestive tract is affected (glossitis, stomatitis, ulcerative gastritis, enteritis occur). It is noted with protein starvation or ingestion of sulfa drugs.

Absorbed from the small intestine. Large amounts are deposited in the liver, excreted by the kidneys. The daily requirement is 0.2–0.4 mg.

cyanocobalamin(vitamin B 12). Necessary for the process of hematopoiesis, the formation of epithelial cells, the functioning of the nervous system, growth and the regeneration process. With its insufficiency (usually associated with the pathology of the stomach and small intestine), hematopoiesis is disturbed and pernicious anemia develops, while the digestive tract suffers (the tongue becomes bright red, smooth, highly sensitive to chemical irritants; atrophy of the mucous membrane, akhiliya) and nervous system (paresthesia, pain, gait disturbance). Contained in the liver, meat, eggs, milk. Deficiency is observed with the complete exclusion of animal products from the diet. Absorption occurs mainly in the small intestine. Large amounts are deposited in the liver. It is excreted mainly by the glands of the digestive tract (especially bile), as well as by the kidneys. The daily requirement is 0.003 mg.

Retinol(vitamin A). This vitamin contributes to the growth of the body. In addition, retinol is necessary to maintain the normal state of the epithelial tissue and the formation of visual purple. It is found only in animal products, and its provitamin (carotene) is found in plant products.

In the case of a lack of retinol in the diet, early and specific symptoms are a decrease in the adaptive ability of the eye and a sharp deterioration in twilight vision - hemeralopia (night blindness). Typically, the defeat of the epithelium of the mucous membranes and skin. In this case, the transformation of different types of epithelium into stratified squamous epithelium occurs. The processes of keratinization are intensifying. The skin becomes dry, papular rash, peeling, keratinization of hair follicles, hypokeratosis are observed. At a later stage of A-avitaminosis, dryness of the cornea, xerophthalmia develop, which can lead to its softening and necrosis - keratomalacia. In severe cases, this can lead to complete blindness. In addition, damage to the upper respiratory tract, gastrointestinal tract, and genitourinary system is observed.

Violation of the skin and mucous barriers in case of vitamin A deficiency facilitates infection of the body, causes the development of inflammatory processes. Wound healing, their granulation and epithelialization slow down. With A-avitaminosis, hypochromic anemia also develops.

When taking large doses of retinol, the phenomena of A-hypervitaminosis were observed (skin itching, bone tenderness, liver enlargement, etc.).

The richest in retinol are fish oil, liver of animals and marine fish, milk and dairy products, egg yolks.

The green and orange parts of plants contain carotene, which is converted into retinol in the body. Red carrots, red peppers, spinach, green peas, lettuce, pumpkin, apricots, persimmons, tomatoes, parsley, sorrel, mountain ash, rose hips are rich in carotene. Cooking meals from products in crushed form with low-melting fat improves the absorption of carotene and retinol.

Retinol, although to a lesser extent than ascorbic acid, is destroyed, oxidized by oxygen in the air and under the action of sunlight. It is also destroyed when fats, such as butter, go rancid. Carotene is well preserved when drying vegetables and fruits in a vacuum, when fermented and in canned food.

Vitamin A is absorbed mainly in the small intestine, which requires bile acids. With a lack of bile formation, hypovitaminosis A may develop. In significant quantities, it is deposited in the liver. It is excreted by the kidneys and intestines.

The daily requirement for retinol is 1.5 mg, for pregnant and lactating mothers - 2 mg.

Tocopherols(vitamin E). Tocopherols, or, as they are commonly called, vitamin E, are necessary to maintain the integrity and function of cell membrane structures, mitochondria, and lysosomes. They are involved in the processes associated with the function of reproduction, and play a role in the normalization and stimulation of muscle activity. In addition, tocopherols have antioxidant properties. They protect lipid structures from oxidation with the formation of active radicals that can inactivate enzymes, vitamins, polyunsaturated fatty acids, which is important in the development of atherosclerosis. In addition, vitamin E appears to affect cellular respiration.

Approximately half of the vitamin E contained in food is absorbed from the gastrointestinal tract. It is deposited in the pituitary gland, testicles, adrenal glands and other organs. Vitamin E and its products are excreted by the liver and kidneys. Vitamin E is thermostable.

The daily requirement of an adult is 15-20 mg, a child - 0.5 per 1 kg of body weight. It is necessary to increase the vitamin content in the diet during heavy physical exertion, especially for athletes (up to 100–200 mg). Vitamin E is found in almost all foods, but the main source of vitamin E is vegetable oils: sunflower (60 mg per 100 g), corn (148 mg), cottonseed (90 mg). Many times less vitamin E in the liver (6 mg), beef (2 mg), butter (3 mg), milk (0.15 mg), lard (2 mg), legumes (4 mg), vegetables (1, 5–2 mg).

Signs of E-vitamin deficiency in humans have not been reliably established. In a number of animals, it is noticeable that with vitamin E deficiency in males, the testes are affected (up to complete sterility), and in females, resorption of the fetus and placenta is observed, which leads to spontaneous abortion. In addition, in animals there is a pronounced dystrophy of skeletal muscles and myocardium, changes in the thyroid gland, liver, and central nervous system are possible.

Calciferols(vitamin D). The main significance of vitamin D is its anti-rachitic properties. It is found mainly in the liver fat of marine fish and in the yolk of eggs, and in smaller quantities in milk and cow's butter, in seeds. The need for this vitamin is replenished mainly due to its synthesis in the skin during insolation. Insufficiency of ultraviolet radiation occurs in the Far North and in regions with a temperate climate during the cold periods of the year, when more than 90% of the body surface is covered with warm clothes during outdoor exposure. Under these conditions, it is necessary to irradiate people with ultraviolet rays using artificial sources of their production, or to administer cholecalciferol (vitamin D) in finished form in an amount of 500 IU per day. Children especially need calciferols, as well as adults who are in conditions for a long time that exclude the possibility of natural exposure to ultraviolet rays (miners, metro workers, etc.).

The effect of vitamin D on metabolism is manifested mainly in relation to calcium metabolism. One of the most important effects of vitamin D is that it increases the permeability of the intestinal epithelium to calcium and phosphorus. At the same time, the necessary concentrations of them in the blood are provided. In addition, vitamin D regulates bone mineralization. With its insufficiency, rickets, osteomalacia and osteoporosis develop. At the same time, the process of calcium mobilization from bone tissue is also under the control of vitamin D, which is also necessary to create optimal conditions for bone tissue growth.

Of certain importance in maintaining the necessary concentrations of phosphates in the body is the ability of vitamin D to increase their reabsorption in the tubules of the kidneys.

Vitamin D deficiency in children leads to the development of rickets (violation of calcification of the bones, the spine and chest can be deformed, the lower limbs are often bent, the appearance of teeth is delayed, muscle hypotonia occurs, and the overall development of the child lags behind).

Vitamin D is absorbed in the small intestine. With lymph enters the liver and the general bloodstream. In plasma, it binds to proteins that transport it to various organs. Vitamin D is deposited in the bones of the liver, in the mucous membrane of the small intestine and in other tissues. Vitamin D and its metabolic products are excreted mainly by the intestines and, to a lesser extent, by the kidneys.

Fish oil also has a pronounced D-vitamin activity.

Magnesium. One of the main mineral elements of the body, its total content in the body of an adult approaches 20–30 g. Its main part is contained in the body in an undissolved state.

Its concentration is much higher inside the cell (10–30 times higher than its content in the extracellular environment). The highest content of magnesium is noted in erythrocytes, bones of the skeleton, human teeth. Up to 60% of the soluble form of magnesium is found in cells and blood plasma. Magnesium takes an active part in the metabolism of bone tissue along with calcium. The role of this element in the activity of the nervous system is great. The activity of the heart directly depends on the concentration of magnesium. The activity of the intestines, gallbladder is impossible without a sufficient amount of magnesium ions. More than 50% of enzymes contain magnesium as an active center. In this case, the element is in a protein-bound state.

Magnesium deficiency leads to various clinical manifestations, including an increase in blood pressure and an increase in the negative manifestations of the climacteric condition in women. With a decrease in magnesium consumption, tremors and convulsions are noted, the deposition of limestone formations on the walls of blood vessels begins. Food is not absorbed in the proper volume, trophic processes of the skin are disturbed (trophic ulcers appear. Magnesium has an anticonvulsant and vasodilating effect. The main source of magnesium is food.

Iron

The total amount in the body of an adult is 5–6 g.

Iron- the main element of all redox processes in the body. Its main part (about 60%) is contained in erythrocytes as part of hemoglobin. It is hemoglobin that is responsible for the function of respiration in the body. With the participation of iron, oxygen is delivered to tissues and organs and carbon dioxide is removed from tissues. It is estimated that out of 12 mg of iron that enters the body with food, only 1 mg is absorbed, and the remaining 11 are removed with feces. Every day, a certain amount of red blood cells is destroyed in a person and iron is released, but most of it remains in the body, and is not excreted. The body has a kind of storage of iron (depot). In a normal state, the depot contains about 1 g of iron. However, in some diseases, the volume of deposited iron increases to 40 g, which has a pronounced toxic effect. Iron deficiency in the body is much more widespread. This is especially often observed in lactating women, as a result of frequent pregnancies, in the postpartum period.

In addition to hemoglobin, iron is also found in myoglobin, a muscle pigment. Myoglobin provides muscle tissue with oxygen. The role of myoglobin for the heart muscle is especially great. During intense physical exertion, myoglobin protects muscle tissue from oxygen starvation (hypoxia).

An interesting fact is that a child is born with a certain supply of iron. This is due to the fact that iron in mother's milk is often not enough, and the baby compensates for its deficiency from its own resources. During the year, the child does not depend on the content of iron in the mother's milk and develops normally. Iron is contained in a special protein - ferritin, which is found in the spleen, liver and intestinal mucosa. In the ferritin of the liver of an adult is about 70 mg of iron. It is consumed when it is not enough supplied with food.

Calcium. It is necessary for a person every day in large quantities. The total amount of it in the body of an adult is about 1.5 kg. The relative content in adults is 20 g per 1 kg of weight, in newborns - 9 g per 1 kg of weight. Most of the calcium in the body (99%) is a structural component of the skeleton. It is found in bones, teeth and cartilage. The rest of it is in the blood plasma, organs and tissues. It should be noted that the concentration of calcium is higher inside the cell than in the extracellular substance. During the day, calcium metabolism is about 700 mg. The daily requirement of a middle-aged person is 800-1000 mg, adolescents - 1400 mg, pregnant women - 1500 mg, nursing mothers - 1800-2000 mg. Calcium is actively involved in the processes of muscle excitation and impulse transmission by the nervous tissue. It is thanks to maintaining the necessary concentration that regulation and maintenance of the optimal level of neuromuscular tone occur. This element plays an important role in blood coagulation. It is involved in protecting the body from the harmful effects of the environment (pollution), from infectious diseases. Dietary calcium is difficult to digest. Given this, it is recommended to grind it to particles no larger than 20 microns in size. The absorption of calcium directly depends on the hormonal background of the body. Doctors note that after 40 years, there is a progression of calcium loss by bone tissue. This process is especially pronounced in postmenopausal women. Loss of calcium leads to the development of osteoporosis. Bones become brittle, often breaking from the slightest injury. In addition, urticaria develops, eczema appears, brittleness and hair loss are noted, and blood clotting is disturbed. A decrease in the standard of living, resulting in an unbalanced diet, also causes the development of osteoporosis. With a decrease in calcium intake below the daily requirement, the condition of the skin and the elasticity of blood vessels deteriorate. It should be said that together with vitamin C, this element is involved in the synthesis of collagen.

Calcium contributes to the preservation of sexual function, has an anti-allergic and soothing effect.

Potassium. This element has been known to man since 1807. Since then, many of its amazing properties have been described. It is indispensable for all living things. It is noted that potassium cannot be replaced in the human body by any other element. Most of it is found in the cells of the liver and spleen. He takes an active part in the activities of a number of important enzymes. The daily requirement for potassium in an adult is about 2-3 mg per 1 kg of weight, and in a growing child - 12-13 mg. A.E. Fersman wrote: "Potassium is the basis of life."

Potassium is necessary for the functioning of the thyroid gland, as it is part of its enzymes. With a lack of this element in the body, there is a decrease in endurance, low resistance to infections. There is an increase in obesity, poor skin condition, fragility of nails and hair. With potassium deficiency, a drop in blood pressure, convulsions, nausea, weakness and apathy are observed.

Zinc. The need for it in the human body is small. However, with zinc deficiency, a deterioration in the condition of the skin, nails and hair is noted. If zinc deficiency worsens, hair may fall out.

The uniqueness of the chemical composition, the combination of elements predetermines the widespread use of seeds in folk medicine.

There is hardly a person who has never clicked sunflower seeds in his life. Sunflower seeds are a favorite delicacy of Russians, and modern science has long proven their beneficial properties and value for the human body. Let's figure out in the article why they are loved and who should exclude them from the diet, what vitamins they contain, and whether it is true that roasted sunflower seeds are more nutritious than raw ones.

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On sale you can find both familiar black sunflower seeds and white seeds. Whites are larger and elongated and have a hard skin. Otherwise, the composition of black and white seeds is the same.

Sunflower seeds are a natural source of vegetable protein, which is the main building material for the human body and a participant in metabolism. Everyone wants to have a strong healthy body, and seeds are a good helper for getting a healthy protein mass. To get the right portion of the product, you should know the chemical composition of the seeds, their calorie content, benefits and harms.

Sunflower seeds - an affordable and popular product

Compound

The composition of sunflower seeds includes mono- and polyunsaturated fats useful for the body, including Omega 3 and 6. Moreover, 100 grams of the purified product contains about 52%.

In addition, sunflower seeds contain vegetable protein (about 20 g per 100 grams of product), most of which are essential amino acids for the human body (tryptophan, methionine, isoleucine and cysteine), and the smaller part is interchangeable asparagine and glutamine.

Least of all in the seeds of carbohydrates - no more than 10 grams.

Calories 100 grams

The calorie content of sunflower seeds is 578 kilocalories per 100 grams of the product in an unrefined form and 601 kilocalories in a purified one. And .

What vitamins are contained?

If we talk about the chemical composition of sunflower seeds, then vitamin E is the record holder. In 100 grams of a purified product, it can be 208% of a person's daily dose. Then it is worth noting the content of vitamins of group B. Most of all in the seeds of vitamin B1 (122.7% of the daily norm), slightly less than B6 (67.3%) and B9 (56.8%), and the least of vitamins B5 and B2, their in seeds, 20%. Just as little in the seeds of vitamin C.

Separately, it is worth noting the mineral composition of sunflower seeds. If you eat 100 grams of raw seeds every day, you can provide the body with: copper (108% of the daily dose), magnesium and selenium (98 and 96%, respectively), as well as phosphorus, manganese, zinc, iron, potassium and calcium.

Which is healthier - fried or raw?

Raw sunflower seeds have the greatest health benefits. Daily use of a raw product helps to strengthen hair and nails,. The trace elements that are part of the seeds have a positive effect on the functioning of the gastrointestinal tract, improving digestion and contributing to the removal of cholesterol from the body.

Seeds have a positive effect on the functioning of the cardiovascular system, strengthening the walls of blood vessels and thinning the blood. In addition, seeds are an excellent antidepressant that improves mood.

If we talk about roasted seeds, then they are both beneficial and harmful. As a result of frying, sunflower seeds lose some of their nutrients. First of all, this applies to proteins and vitamins. Despite this, both proteins and fats are well absorbed by the body. The calorie content of roasted sunflower seeds also remains quite high (from 350 to 570 kilocalories per 100 grams of product).

Despite the lower biological value of roasted seeds, they remain useful for the body - organic acids and useful minerals are preserved in roasted seeds. In addition, during frying, pathogens are killed and aromatic substances are formed that cause appetite. It is because of this that roasted sunflower seeds are useful in violation of appetite and constipation.

Overcooked seeds are not recommended to be eaten, they do not bring any benefit to the body, only harm, on the contrary, they are a source of extra calories and can cause exacerbation of stomach diseases (heartburn or gastritis).

Due to the rich chemical composition and the presence of active substances, classic sunflower seeds have a striking effect on the female body.

A large amount of vegetable fats, vitamins and antioxidants prevent tissue aging and promote the removal of cholesterol.
Thanks to calcium, potassium and phosphorus, sunflower seeds improve the condition of the skeletal system and prevent the development of rheumatism.
Trace elements and vitamins of group B increase endurance and performance, have a beneficial effect on the functioning of the gastrointestinal tract, cardiovascular and central nervous systems, promote the absorption of glucose and regulate cholesterol levels in the blood.
Sunflower seeds are of particular benefit to pregnant women. Vitamin B9, which is part of them, is involved in the creation of new cells and contributes to the proper development of the fetus.

To fully satisfy the body's need for vitamin E (helps maintain the beauty and health of the skin), it is enough to eat 40-50 grams of seeds per day.

sunflower seed diet

The goal of any weight loss technique is to reduce calorie intake, causing the body to start burning body fat in order to obtain the energy it needs to maintain physical and mental activity. A sunflower seed diet helps reduce your daily calorie intake.

The seed diet is a simple hunger strike. For breakfast - low-calorie porridge boiled in water, and for lunch, dinner and snacks - sunflower seeds. They completely replace other products, so it seems that going through a hunger strike with seeds is as easy as shelling pears. In fact, it is psychologically difficult to endure such a diet - despite the availability of seeds, the body will begin to receive less of the substances necessary for its work.

If you look at the composition of the diet in terms of its effectiveness, doubts creep in whether there is any benefit from the diet on sunflower seeds, or is it harmful? Seeds are a fairly high-calorie product, and given that most of their nutrients come from fats, it is difficult to lose weight on such a diet. But, if you use a limited amount of seeds, the calorie content of the diet will decrease, and after it body fat and body weight will decrease.

To get the desired result, you should follow a number of rules:

Cook porridge exclusively on water, without flavorings and oils.
Drink at least two liters of pure water every day (you can use mineral water without gas).
In addition to water, you can drink unsweetened green or herbal tea.
Give up exercise. With a lack of protein in the diet, the body will begin to burn out muscles, and this is unacceptable.
Divide the number of seeds harvested per day (about 100 g) by 5-6 times, including breakfast. Eating such small portions, the body will not have time to get very hungry, and the digestive system will not fail and get rid of accumulated waste in a timely manner.

With the help of a diet on seeds in a week, you can get rid of 5-7 kilograms.

Do they help with pressure?

There is no evidence that sunflower seeds help with hypertension. Sunflower seeds, rich in vegetable protein, vitamins and microelements, have a general positive effect on the body, but they do not help with pressure.

Nevertheless, traditional medicine has one simple and useless recipe for a decoction that is supposedly useful for hypertension. It is easy to prepare:

seeds in the peel must be washed well;
put them in a container and pour 2 liters of clean water;
simmer on low heat for two hours;
strain, cool and drink in small portions throughout the day.

Hypertensive patients can use seeds in any form - fried (only not salted), raw or sprouted, as well as in combination with other plant substances. It certainly won't do any harm.

Useful properties for men

Due to the complex of microelements, biologically active substances and vitamins, sunflower seeds have certain benefits for men, contributing to the treatment and prevention of various diseases:

due to the content of zinc, the work of the thymus gland is stabilized, spermatogenesis improves;
magnesium helps to stabilize metabolic processes and normalize metabolism;
potassium and phosphorus stabilize the work of the cardiovascular system and prevent a heart attack;
vitamins and microelements increase the tone of the cellular structures of the skin and hair;
amino acids and polyunsaturated acids slow down cell aging, promote the removal of cholesterol from the body and prevent the formation of cholesterol plaques.

Sunflower kernels also have a psychotherapeutic effect. Peeling the seeds promotes relaxation, and treating the interlocutor can achieve his location. Before introducing sunflower seeds into your daily diet, any man must understand that they are not only useful, but can also be harmful. The beneficial properties of seeds can fade into the background if they are consumed in excessive quantities and after improper processing.

Is it possible to eat with pancreatitis?

One of the causes of pancreatitis (inflammation of the pancreas) is the abuse of heavy food. Therefore, with pancreatitis, it is necessary to follow a strict diet not only during exacerbations, but also during periods of remission. The place of fatty, salty and fried foods in the diet should be occupied by boiled and steamed foods.

Fried sunflower seeds are strictly prohibited for use in pancreatitis. There are several reasons for this:

they are high in calories;
they have a lot of fat;
they are hard and difficult to digest;
take a long time to digest.

Strengthen or weaken?

The human body digests certain foods differently. Foods that are easily absorbed by the body, contain practically no fiber, do not stimulate the intestines to work and, as a result, strengthen it. In contrast, foods with coarse fibers and rich in fiber cause the intestines to actively contract to push food forward.

Sunflower seeds belong to the category of products that weaken.

Magnesium, which is part of the seeds, stimulates the intestinal walls, which eliminates stool retention. Oils provoke contractions of the gallbladder and the production of bile. The rough structure of the chewed nuclei irritates the intestinal walls, contributing to its rapid emptying.

Due to its chemical composition, sunflower seeds not only do not strengthen, but are also able to gently relax constipation, being used as a natural laxative.

Contraindications for use

Rich in fats, amino acids and vitamins, sunflower seeds not only have many useful properties, but also a number of contraindications:

With pancreatitis and disorders of the digestive tract, the abuse of seeds is unacceptable - they can cause an exacerbation of diseases.
Seeds have a negative effect on the vocal cords, so people whose activities are related to singing should use seeds with caution.
People with individual intolerance and allergies to sunflower seeds are strictly prohibited from eating fried or raw kernels.
High blood pressure and a tendency to edema are a contraindication for roasted seeds with salt.

There is no place for sunflower seeds in the diet of infants. After a year, they can be gradually introduced into the menu, carefully monitoring the appearance of negative reactions.

Possible harm to the body

Any product has both useful qualities and not so much. But are sunflower seeds harmful? If you use them moderately, 40-50 grams per day, they will not bring much harm. But the abuse of sunflower seeds can harm the body. Being a high-calorie product, they can contribute to weight gain. Overweight people should eat no more than 20 g per day.

The habit of cracking the shell with your teeth can lead to damage to tooth enamel and the subsequent development of caries. Peeling dirty unwashed raw seeds can get stomatitis.

How to store at home?

In order for sunflower seeds to retain their beneficial properties for as long as possible, a number of simple conditions for storing them at home should be observed. For long-term storage, only ripe seeds in their skins are suitable. It protects the kernels from the negative effects of the environment (in contact with air, fats are quickly oxidized) and is removed just before use.

To extend the shelf life of seeds, they should be washed and dried in the air or in an electric dryer. For complete drying, it is enough to dry them for 15-20 minutes at a temperature of about 80 degrees.

Dry seeds should be scattered in cloth bags or paper bags. If they are laid out in plastic bags, the seeds will quickly go rancid and deteriorate.

Seed bags can be placed:

in a cool dry place where they can be stored for about 6 months;
in the compartment of the refrigerator for fruits and vegetables, where raw seeds will be well preserved throughout the year.

Roasted and peeled seeds are best stored in the refrigerator in paper bags. In this form, they will retain all the nutrients that were not destroyed by the heat for three months. It is best to store sunflower seeds in their raw, unpeeled form, carefully protecting them from excessive moisture and heat.

Useful video

Of course, sunflower seeds can have some positive effect on the human body. The harm and benefits of this product have been studied by scientists for a long time:

Conclusion

Sunflower seeds contain substances necessary for the normal functioning and maintenance of the body.
Sunflower seeds are useful for high blood pressure and diabetes.
They lower cholesterol and cleanse the intestines well.
Seeds are useful for both expectant mothers and men.

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