Sunflower seed: why consuming this little superfood can be a great healthy habit

“Man is what he eats.” This phrase was written by Ludwig Feuerbach, a German philosopher and anthropologist, in his 1850 book “Teaching Food”. And more and more researchers confirm that this is the case. In this way, over the last few decades, it was demonstrated that the type of diet directly influences neurons and cognitive abilities.

After years of being postponed, seeds took an important place in everyday food. Due to their distinctive flavor and high nutritional value, confectionery sunflower seeds, also known as sunflower seeds, can be consumed raw or toasted, incorporated into salads, as snacks and even in preparations with vegetables or cereals such as cakes, burgers, breads or pizzas. It is a natural, healthy and nutritious option.

Among the family of nuts, it stands out for being more economical and convenient in relation to its nutritional qualities. And it is so important in today's diet that the production of confectionery sunflower has become a considered, even, strategic choice for Argentine producers.

One of the traditional areas for its cultivation is the province of La Pampa, since the region has one of the most suitable soils for planting. This is where the raw material is extracted, which then arrives as a seed to consumers.

According to the report on the nutritional properties of sunflower seeds by the Department of Technology of the Nutrition Laboratory of the National University of Luján (UNL), this seed is a highly energetic food due to the amounts it provides of lipids, carbohydrates and proteins .

“Sunflower seeds are a great source of energy,” Diego Sivori, nutritionist and director of UADE's nutrition career, told Infobae. “Almost 50% of its composition is fat from oils, which make 100 grams of seeds around 600 calories, that can represent between 30% or 40% of the energy needed for a traditional eating plan (based on a 60-kilo person who consumes 2000 calories per day),” he said.

In the report, the house of high studies also stated that by containing fiber it promotes bowel movement and decreases the absorption of some nutrients such as glucose, a benefit for diabetics, and cholesterol. In this way, this great little food contributes to the prevention of cardiovascular diseases.

It is even ideal for athletes, as it is rich in protein it helps to increase muscle mass and regenerate tissues; and for children and young people in the growth stage.

On the other hand, they emphasize that it is one of the foods with the best quality of vegetable protein due to its high proportion of essential amino acids. The essential name means that the organism cannot synthesize it and must be obtained from food. These are necessary for numerous functions of the human body, mainly neurological and muscular.

On the other hand, it is a great food to complete vegetarian diets by providing an extra supply of protein. And, in general, it is recommended to consume it in any balanced diet, and especially for people with high stress, fatigue, students and athletes.

The UNL emphasizes the high content of fatty acids in sunflower seeds, those belonging to the omega 6 family. This fatty acid is essential and is obtained from food. These fats are known for their anti-inflammatory properties and participate in numerous hormones and substances in the body. That is why it helps both in the treatment of diseases such as diabetes, hypertension and arthritis, as well as lowers cholesterol levels, reducing the risk of atherosclerosis and heart attacks.

The USA Sunflower Association (producers and distributors of sunflower seeds) calls sunflower seeds a “superfood” because it contains a wide range of nutrients from which many are not otherwise easily obtained. Another reason why it is mentioned this way is because of its high nutritional content, highlighting the presence of “good fats”, which would be mono-unsaturated and polyunsaturated fatty acids, considered highly beneficial for health.

On the other hand, the National Sunflower Association, the North American Sunflower Association, positions it as a natural food, low in carbohydrates and high in fiber, which helps reduce cholesterol levels. In addition, it provides folic acid, iron, and vitamin B5, which help fight stress and migraines.

“It has great antioxidant powers,” said Sivori, being a source of Vitamin E, “it prevents the body from premature aging, logically, also contemplating the rest of the diet.”

According to the report made at the National University of Luján, “sunflower seeds contain high levels of vitamins and minerals that promote the strengthening of healthy bones and joints, preventing age-related diseases, such as osteoporosis and arthritis.” In addition, the specialists who worked on the report, said that they are a source of vitamin E, which improves the immune system, blood circulation and, consequently, prevents the formation of clots. They also highlighted its high antioxidant power, which favors the prevention of cell degeneration, which delays age-related cognitive decline, and combats the presence of diseases such as cancer.

Although the list seems endless, this little seed also contains B vitamins, which play an important role in metabolic functions and energy production, are also necessary for liver, skin, hair and eye health.

It has large amounts of iron, calcium, magnesium, phosphorus and potassium. Iron helps fight anemia, that is, the deficiency of red blood cells in the blood. Calcium is needed to build and maintain strong bones, among other functions such as contracting muscles. While the magnesium present in these seeds not only helps the functioning of the muscles in general, but also the heart muscle.

While phosphorus contributes to the mineralization of bones, and to the absorption and utilization of calcium; while potassium is involved in the nerve impulse that generates muscle movement, and in the regulation of the volume of liquids in the body.

In order to optimize all these benefits, Sivori warned the importance of subjecting these seeds to “activation”. “Leaving seeds to soak in water for 12 to 14 hours may favor the absorption of minerals, which would otherwise be partially interrupted by the antinutrients that all seeds present. They can also be processed to maximize and take advantage of all their nutritional resources,” said the nutritionist.

“When sunflower seeds are added to a bread, it helps to lower the glycemic index, which is the speed with which starch, that carbohydrate of bread, penetrates the body. So, it is a good resource for the use of breads and it looks great. You can use ten-gram servings, which is a tablespoonful in a yogurt or in a salad, without any problems. And besides, it has good acceptance by the boys, as long as they are not with added salt or with added sugar,” the expert advised. In addition, he added that “there are many places that sell peeled and caramelized sunflower seeds. So that already transforms food into something totally different.”

Finally, they have an interesting amino acid called tryptophan. As Sivori explained, this substance “is a precursor of brain serotonin. Then there are certain associations, at least from the chemical part of food, to having an interesting precursor of a neurotransmitter called serotonin, which collaborates in the perception of pleasure, in cerebral tranquility.”

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