Sunflower seeds: benefits and calories
You must know the pipes, those toasted sunflower seeds. Teenagers love them. Especially those with a shell surrounded by salt.
Photo Susanne Jutzeler in Pexels
What are the nutritional benefits of sunflower seeds?
These seeds have many health benefits. Almost half of pipasol is composed of lipids: "It is rich in polyunsaturated fatty acids that protect against cardiovascular disease," says Florence Foucaut, a dietitian and nutritionist.
Sunflower seeds and oil mainly contain these fatty acids in the form of linoleic acid. Like almonds, pipasols have a high omega 6 composition.
"However, be careful not to exaggerate because omega 6 is already present in many other foods consumed throughout the day," warns the dietitian.
At certain times of the day, this seed is an interesting food.
"With its lipid and protein content, it is a good afternoon snack thanks to its filling power".
Like other oil seeds (sesame, flax, poppy, etc.), the sunflower seed provides an interesting rate of vitamin E. The antioxidant vitamin par excellence!
Antioxidants help fight cellular aging that produces free radicals. Therefore, they help reduce the risk of certain diseases.
"Sunflower seeds also contain 5 grams of iron per 100-gram serving, a significant amount. Caution, assimilation by the human body is less good than for heme iron," says the dietitian.
Another good point is the concentration of magnesium. The recommended daily intake is 360 mg for women and 420 mg for men. Pipasol contains about 364 mg per 100 gram portion.
Why limit the consumption of sunflower seeds?
In the midst of all these benefits, there are two warnings.
The first refers to caloric intake: sunflower seeds provide 653 kcal per 100 grams. In comparison, almonds provide 617 kcal and nuts 700 kcal. Sunflower seeds have more calories than almonds, which already contain 50% fat.
"The other problem with pipasol is salt. A 100-gram portion contains no less than 9 grams," says the dietitian.
Our advice: use unsalted sunflower seeds, which can be bought in bulk in organic stores, instead of those bought in supermarkets or in small bags at the bakery.
"It is recommended not to exceed a portion of 15 grams of sunflower seeds per day".
So, how do you eat the pipasols? Although they can be pecked during the day, it is not the only way to eat them. "They can be integrated into meals and spread on salads or with raw vegetables," suggests Florence Foucaut.
And why don't we incorporate them into the bread dough or the muffin dough? In all dishes, sunflower seeds replace pine nuts.
The last advice, to avoid damage, is to store them in a cool, dry place away from light.
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