Sunflower seeds - good for mood and bad for teeth


What are the benefits of sunflower seeds? How many seeds can you eat per day? Let's figure it out together with a nutritionist.

Many people like to crack seeds, especially sunflower ones: some people like the taste, for others it becomes a habit - the process itself helps to calm down and relax. Besides, seeds are much healthier than chips, right? But you can also eat much more of them: you won’t notice how only the husk will remain from the whole package.

Lidiya Kvashnina

Member of the Association of Nutritionists and Health Coaches

Sunflower seeds contain unsaturated acids, amino acids, as well as vitamin E and magnesium, due to which the seeds have a number of beneficial properties.

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Antistress from a bag

What is the reason for such ardent love? Psychologists explain this phenomenon this way: peeling seeds has a calming effect. In a stressful state, the monotonous chewing of shells plunges a person into a state akin to meditation - he relaxes and stops thinking about problems as something terrible. A handful of grains helps you calm down and regain control over your emotions. And since it is known that modern people face stress at every step, it becomes clear why the popularity of this product is so great.

A storehouse of useful substances

But the benefits of sunflower seeds don’t stop there. They contain many substances necessary for humans:

  • saturated fatty acids

    – reduce cholesterol;

  • B vitamins

    – improve skin condition, protect against depression;

  • vitamin A

    – good for vision, prevents skin aging;

  • vitamin E

    – supports heart health;

  • vitamin D

    – takes care of the skeletal system (sunflower kernels contain approximately the same amount of it as cod liver);

  • trace elements and minerals

    – magnesium necessary for the heart, zinc useful for immunity and appearance. And also selenium, phosphorus, silicon, copper and a number of others;

  • approximately 20% of the grain composition is protein

    . One glass of the product is enough to provide the body with half the daily requirement of proteins;

  • dietary fiber, or fiber (about 5%)

    - a necessary part of the diet. Stimulates peristalsis, causes a feeling of satiety, and prevents gastrointestinal diseases.

When buying vitamin complexes, many do not even realize that almost the entire list on the label of an expensive drug can be attributed to an ordinary bag of seeds.

Sunflower seeds are a means of preventing diseases of the cardiovascular system. Beneficial for the liver and biliary tract. (They activate the secretion of bile, so if gallstone disease has already been diagnosed, they are contraindicated).

It turns out that you need to eat seeds as often as possible

Sunflowers are simply huge. These plants are included in the Book of Records as some of the tallest flowers in the world. In addition, they always turn their head behind the sun as it moves across the sky from east to west. However, its impressive size and amazing connection with the sun are not all the advantages that this plant has. Once the flower matures and begins to turn yellow, its seeds become darker and edible. Many people like to eat sunflower seeds, but not everyone knows that this simple delicacy is extremely multifaceted, and its benefits are manifested in several ways.

They contain huge amounts of antioxidants

In the process of life, free radicals, or oxidants, appear in cells, which lead to aging and cell death. The effects of oxidants are neutralized by antioxidants, a rich set of which sunflower seeds boast.

They are an excellent source of vitamin E, a powerful antioxidant with amazing anti-inflammatory properties. It helps fight asthma, arthritis and other problems of the human body. It has also been proven that vitamin E plays a key role in the prevention of a number of diseases, including cancer and cardiovascular diseases, which is extremely important today.

They can lift your spirits

It is known that even the bright appearance of sunflowers can lift your spirits, but the most powerful powers of these amazing plants lie precisely in the seeds. They contain record amounts of magnesium, a mineral that knows how to fight depression, headaches, sleep disorders and other problems that make our lives less happy. Our ancestors obtained this mineral mainly from fish, animal meat, and also from plants that were grown in mineral-rich soil. Now the environmental situation is a little different. Therefore, in order to stay happy, just add more magnesium to your diet, and sunflower seeds will help you with this.

They saved the lives of countless baseball players.

Previously, while the players sat on the bench and were nervous, they tried to calm themselves by chewing tobacco. However, when doctors began to sound the alarm, tobacco use decreased, and players switched to seeds. Now the seeds are an integral part of baseball games. You don't have to play baseball to enjoy these delicious and healthy foods. All you need for this is just a desire.

There are many different ways to use them

Sunflower seeds are readily available and can be added to a variety of dishes. They go great with salads and baked goods. In any case, there is only one exception to this rule: do not eat seeds with the shell on. At best you will have an eating disorder, and at worst you will have a hole in your digestive tract. If you have a similar habit, then immediately buy yourself already peeled seeds.

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Can seeds be dangerous?

Those who want to improve their health with delicious grains should be aware of the nuances of their path to store shelves.

  1. When buying a product in “factory” packaging, we do not know exactly how it was processed. Some manufacturers use diesel fuel to dry the sunflower crop, during the combustion of which the carcinogenic substance benzopyrene is formed. The longer the raw material is stored in the warehouse, the more benzopyrene settles on the grains. Closer to the new harvest, its quantity may exceed all norms, especially if the raw materials were initially wet - in the case of a rainy summer, for example. An indirect sign of the presence of non-opyrene is considered to be a greasy coating on the peel.
  2. When producing seeds on an industrial scale, it is possible to store the crop on asphalt sites. If the air temperature is above 30 degrees, harmful compounds evaporate from the asphalt and are absorbed into the product.
  3. Growing sunflowers is rarely possible without the use of phosphorus fertilizers containing cadmium. Its presence cannot be determined without special research - it does not affect the taste of the kernels. Small amounts are not harmful, but chronic consumption of foods rich in cadmium can cause kidney and bone problems. Cadmium accumulates in the body and is eliminated from it over decades.
  4. Grains may contain lead if the fields are located near roads.

These features cause sunflower seeds to be harmful to health. It is clear that it is caused by processes accompanying the industrial processing of raw materials. Sunflower grown in environmentally friendly places and processed without the use of toxic substances is absolutely safe.

The most beneficial for your health are grains that have not been subjected to heat treatment. The most that can be done with them without significant damage to their positive properties is to dry them in the sun. Once in a hot frying pan or in the oven, “rosy” fried sunflower seeds contain nothing but fiber and a huge amount of “empty” calories. If they are seasoned with salt, then the benefit to the body tends to zero.

Who should not become a “rodent”, or contraindications

If you have a history of stomach ulcers, colitis or enterocolitis, you should treat this delicacy with caution - it can aggravate the disease. Gout is also a contraindication, as is gallstone disease, as already mentioned.

When the shells are cracked, their fragments, similar to tiny slivers, enter the oral cavity. Such a “splinter” can seriously damage the mucous membrane and vocal cords. That is why singers and announcers do not allow themselves to “indulge” in unpeeled sunflower kernels.

Use a blender to clean the seeds quickly

Using this method, you can separate a whole kilogram of seeds from the husk in 10 minutes. All you need is a blender, a sieve, a deep plate and the seeds themselves: they must be well fried. You only need to complete three steps.

  1. Place the seeds in a blender. Grind them for about 3 minutes in pulsating mode: first at low speed and then at high speed. Shake the seeds periodically so that the top and bottom layers change places.
  2. Pour the seeds into a plate of water and wait 5 minutes: during this time, the husks will float to the surface and the seeds will sink.
  3. Remove the husks with a spoon, separate the seeds from the water using a sieve.

Peeled seeds can be dried, placed in a container and put in the refrigerator: there they can be stored for up to three months. Take a little sleep every day and take it with you as a snack to work or school. Seeds are a nutritious snack: one serving (35 grams) contains about 6 grams of protein and almost 4 grams of fiber. This combination will charge you with energy for a long time.

Genie seeds can be easily peeled with a blender or by hand due to their quality and size. The manufacturer grows sunflowers in its own fields in the Krasnodar Territory, Adygea and Altai. Then the seeds are sorted in the calibration workshop: only large ones are sent to a plant in the Chelyabinsk region for further processing. They undergo a multi-stage cleaning system: they are separated from debris and impurities, washed with water, dried, fried, and cooled. The bright, recognizable packaging of this brand contains only seeds that have passed a rigorous casting: the largest, most aromatic and tasty.

Learn more about seeds

Sunflower and figure

The idea that a bag of grains can be used as a snack is wrong. A 100-gram pack contains on average 550 Kcal – that’s how many calories are in sunflower seeds. This portion is equivalent to a full meal. Each nucleolus is a source of fat, since it consists of almost 70% of it. With this knowledge, you can take care of your figure and continue to pamper yourself with your favorite delicacy - you just need to consume it in moderation and reduce the nutritional value of the rest of your diet by the corresponding number of calories.

Nutcrackers risk damaging teeth

Constant use of certain areas of the incisors leads to thinning and even splitting of the enamel. You can “crack” seeds for years without much harm to it, and one day you will encounter an overly strong specimen that will make a hole in the enamel that is visible to the naked eye. But more often, tooth damage is the result of many years of grinding down the enamel, which simply does not have time to recover.

What happens next? There are two options.

  1. The “Nutcracker” goes to the dentist, who fixes the problem and convinces the patient of the need to give up the bad habit or learn to “disassemble” sunflower seeds with his hands (by the way, stimulation of the fingertips rich in nerve endings has never harmed anyone).
  2. He continues to chew “for his own pleasure”, changing the localization of the “working” areas on his teeth. There are “craftsmen” who crack the shell with their molars and, manipulating their tongue, separate the kernels from the husk. The latter is evacuated, that is, spat out. The condition of the oral cavity after such a meal leaves much to be desired, but abrasions on the mucous membrane and chips of the enamel do not bother the “seed eaters” until significant harm is caused to their health. After this, it is time for the first option.

You should not put off visiting a doctor, because a violation of the integrity of the enamel is:

  • ugly smile;
  • painful reaction to frosty air, cold and hot food;
  • if the pulp chamber is damaged, pain occurs that interferes with chewing food properly;
  • when the nerve is exposed - toothache even at rest;
  • possible source of infection;
  • the likelihood of tooth decay and loss.

Peeling sunflower seeds with your teeth is dangerous because small chips and cracks that do not affect the dentin do not cause noticeable pain. Because of this, the patient delays his visit to the dentist and may experience unpleasant complications. And to eliminate them, additional means are needed - both therapeutic and financial. You need to remember this when planning to watch your favorite series with the treasured little bag in your hands.

Enamel-damaging products

To prevent dental diseases, it is necessary to carry out competent preventive measures. Without a properly selected and balanced diet, it is impossible to save teeth.

The list of harmful products is presented:

  • Sweet sparkling water

Drinks are dominated by sugar and large volumes of carbon dioxide, which negatively affect the condition of hard tissues. The first sign of damage is the problem of increased sensitivity of teeth to temperature, acidity and other mechanical factors. Soda causes damage to the entire body - it provokes flatulence, disrupts the functioning of the digestive system, and increases blood glucose levels.

  • Sweets and chocolate

Sugar causes yellowing of the enamel and its active destruction. Particularly harmful products include:

  • caramel;
  • toffee;
  • sucking and jelly candies.

Prolonged resorption or chewing leads to local mechanical injuries. Due to glucose, the rate of calcium absorption decreases, and calcium deficiency begins. Acceptable substitutes include dark chocolate in small quantities. It contains substances with an antibacterial effect that slow down plaque formation.

  • Dried fruits

Dried fruits contain huge amounts of sugars due to loss of moisture. The product contains its maximum concentration - up to 60%. The viscous consistency of the product leads to the adhesion of small particles in hard-to-reach places. As a result, prolonged contact of a piece of dried fruit with teeth causes the development of caries.

  • Coffee drinks

The appearance of pigmented spots and partial darkening of the enamel is associated with coffee. To reduce the risk of staining, you should thoroughly rinse your mouth or use a straw after each cup of drink. The tube will help reduce the size of the contact surface.

  • Simple carbohydrates

Sucrose, fructose, glucose and glycogen are found in large quantities in jams, pastries, white rice, custard cakes, etc. Excessive consumption of such products quickly increases body weight and negatively affects the condition of teeth. During contact with saliva, the substances contained in sweets begin to release organic acids. An increased concentration of lactic acid and sugars activates demineralization processes.

  • Roasted seeds and nuts

The high content of minerals and nutrients that help strengthen gums and enamel does not protect against mechanical injuries when consuming products. The hard surface provokes the appearance of microscopic cracks and chips, and attempts to remove the shell with the front incisors quickly thin the enamel and cause caries.

After seeds – rinse and clean

Another aspect of eating sunflower grains that affects the condition of the oral cavity is the particles of kernels and husks remaining after eating them. The former are an excellent environment for harmful microorganisms, while the latter, with their sharp edges, injure everything they come into contact with. To minimize the harm of these factors, after the “meal” you need to brush your teeth, after rinsing your mouth generously with water. Otherwise, pieces of shell will become a traumatic abrasive during cleaning.

It has long been known that food can be useful and harmful - it all depends on its quality, portions and the presence of a culture of consumption. This fully applies to sunflower kernels.

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