SUNFLOWERS SEEDS

[maria angelica sassone]

nflower seeds shared with other seedsSuch as pumpkin or sesame why nutrition is recommended for daily consumption . Such is the nutritional merit of nuts that prevention organizations and health promotion and nutrition recommend consuming 1 to 5 servings per week of these foods to natural , noting its link in the prevention of cardiovascular disease . ration is proposed about 25 grams of nuts (net weight without shell) . This is equivalent to 50 grams of pipe shell, although they happen it is difficult to stop eating once opened the bag. This leads to overeat as this is very calorie snack and indigestible if not stopped in time.

A handful of healthy nutrients

- Image : Manel -

This fair amount, 25 grams , corresponding to about 150 Kcal and a healthy dose of unsaturated fats (10 g ) and fiber (1.5 g). It is modest in calories for a snack , as a large apple weighing between 200 and 250 provide 130 Kcal g , while a glass of milk, about 160 Kcal. fat composition of the pipes highlights its rich gamma- linolenic acid , an essential nutrient that the body is unable to manufacture by other compounds and , therefore , to adduce through the diet. Since this fatty acid are produced in the body called prostaglandins molecules that, among other properties, prevent the formation of inflammatory substances regulate the release and action of neurotransmitters associated with calmness and relaxation , and regulate the effects of female hormones in the menstrual cycle.

Unsaturated fats abundant in nuts have the quality to help reduce cholesterol and triglycerides in the blood , hence its support for reducing the risk of cardiovascular disease. The pipes contain an appreciable amount of vegetable protein (22 g/100 g ), nutrients that can make the most if you eat these foods along with cereal , either on bread with sunflower seeds , biscuits , rice , pasta, etc. .

Pipes , as an example of nuts , can be considered a dietary source of minerals and trace elements. Addition of potassium and phosphorus , minerals abundant in all nuts , pipes stand out in comparison with the rest for his contribution iron (6.4 g/100 g , twice than most and just behind the sesame seeds and pistachios ) and magnesium (387 mg/100 g, the highest concentration ). The recommended daily magnesium ranging between 350 and 450 mg, so that one or two handfuls of pipes are an excellent supply of this necessary mineral for muscle relaxation and bone development. For better utilization of plant iron , pipes should be consumed together with foods rich in vitamin C such as citrus , pineapple or strawberries. Vitamins, it is worth noting its wealth folic acid (227 mg/100 g ), a nutrient found in greater numbers, between two and three times , compared to other nuts . This vitamin is especially relevant during periods of growth in children and in particular, in the early months of pregnancy. For this reason , the use of pipes as an aperitif or as an ingredient in other dishes is interesting from a nutritional point of view in both children and pregnant women.

In turn , the Vitamin E stresses on the remaining nuts in the composition of the pipes (46 mg/100 g , compared to 24 mg in almonds and hazelnuts or 7 mg in pistachio nuts and peanuts ). The antioxidant role that provides these nuts , plus the presence in the pipes of other compounds with similar action, as choline and betaine, Lignans and phenolic acids . The contribution of Antioxidants is vital to counteract the harmful effects of free radicals that are generated the body and increase the risk of developing degenerative diseases , cardiovascular and cancer.

A myriad of presentations

What common everyday and take the pipes as a snack , a handful, between meals. But this practice has a drawback. After opening the bag, it is difficult to stop eating and over , while making too many calories , are indigestible by the amount of fat you eat at a time. These seeds are increasingly present in breads, in its various presentations , such as hills or peaks, To which are added on top and give the taste of dried fruit and a crisp texture.

A healthy idea to promote the consumption of nuts is to add a handful or a paste of pipes to salads and to vegetable creams, Dishes that are enriched with the nutritional value of these nuts and changing in this way to a crunchy texture. Mixed with other seasonings such as vinegar or lemon, salt or tamari, fat components is used and less oil is added to these dishes. You can also add pipes or mixed nuts in recipes rice, Couscous and pastaAs a measure strongly recommended for people following a vegetarian diet. With this simple gesture, complementing the vegetable proteins, to converge on the same plate grains and nuts. The desserts in the form of cakes , biscuits or muffins , lend themselves to use the pipe as the recipe ingredients to thicken and improve in healthy fats , combined vegetable protein, fiber and trace elements such as iron and calcium.

At the global utility sunflower seeds , notably their use for manufacturing sunflower oil, which together with the olive oil make up the two most consumed in our country. The added value of Sunflower fluid rich in polyunsaturated fatty acids and vitamin E, an antioxidant nutrient outstanding amount compared with other oils.

BEST, NO SALT

Pipes can be purchased with or without salt , and even seasoned with various spices and flavorings . The pipes with added salt contribute significant amounts of sodium. In case of hypertension , fluid retention and cardiovascular disease that require diets low in this mineral , eat unsalted pipes .

On the other hand, being nuts, pipes can cause allergic reactions people who are already hypersensitive or allergic to other nuts . The increasing presence of these seeds as a garnish or as an ingredient of diversity bread and pastry products requires those affected to raise the alert and carefully read the ingredient list .