Sunflower seeds: a great ally for weight loss

You’ve probably seen it for sale at health food stores, or at least heard someone talking about sunflower seeds. But do you really know the benefits that this food can offer to health?

The sunflower seed is extracted from the sunflower flower – a plant originally from South America, which, in general, is very useful for the population. This is because almost all its derivatives are used: from the flowers, for ornamentation, to the leaves; and, in its seed, are several nutrients that bring important health benefits.

“Sunflower seed is considered a food rich in proteins, vitamins and minerals”, comments nutritionist Clarisse Zanette, Master in Medical Sciences, postgraduate in Clinical and Metabolic Nutrition, postgraduate student in Functional Phytotherapy and coordinator and professor at the Faculty Our Lady of Fatima (RS).

Below the professional explains why sunflower seed is such a beneficial food and how it can be included in the diet.

Nutritional composition and benefits of sunflower seed

Clarisse Zanette highlights that sunflower seed is a source of: B vitamins, Vitamin E, Vitamin C, magnesium, calcium, selenium, Omega 3 and Omega 6.

Therefore, sunflower seed offers numerous benefits. Between them:

• It is indicated to be consumed as snacks, to increase the feeling of satiety, so it can help in the slimming process;
• It has an anti-inflammatory effect;
• Supports intestinal function;
• Helps to reduce cholesterol;
• Reduces the formation of free radicals (which negatively affect the body, contributing to premature aging and the installation of degenerative diseases);
• Increases cell oxygenation;
• It helps with menopausal symptoms, among other benefits.

How to include sunflower seeds in your diet

Clarisse Zanette highlights that sunflower seeds are a great snack for any time of day. “That’s because its consumption is simple and practical”, she says.

The daily recommendation is one tablespoon. “The sunflower seed can be added to salads or juices”, adds the nutritionist.

Check out a recipe for a sunflower seed salad below:

Ingredients

• 10 lettuce leaves
• 10 arugula leaves
• 1 grated raw carrot
• 1 grated raw beet
• 1 tablespoon of sun-dried tomato
• 3/4 cup of chopped buffalo mozzarella
• 1 tablespoon toasted sunflower seeds

Sauce

• 1/2 chopped onion
• 1 tablespoon of vinegar
• 1 teaspoon of oregano
• 1 crushed garlic clove
• Salt and black pepper to taste

Preparation: Cut the leaves and arrange them on a large plate. Top with the carrot, beetroot, chopped sun-dried tomato and mozzarella. In a blender, blend all the sauce ingredients until creamy. Drizzle the salad, sprinkle with the sunflower seeds and serve.

Contraindications and precautions with sunflower seed consumption

Clarisse Zanette explains that there are no studies that prove the contraindication of sunflower seed consumption. Therefore, anyone who wants to can consume the food, however, the ideal is to have the guidance of a nutritionist for this.

“What we must be careful with is the amount of sunflower seeds consumed, so as not to increase the calories in the diet”, highlights nutritionist Clarisse.

Also according to the professional, the consumption of sunflower seed is very effective in complementing the diet. “Although it has nutrients, the ideal is to make a combination between other healthy foods so that its nutrients are digested and absorbed, that is, presenting a good bioavailability”, he highlights.

That is, once again, the need to follow a balanced diet is reinforced to actually enjoy the benefits that food can offer.

Sunflower Seed vs Sunflower Oil

In addition to sunflower seed, it is possible to find sunflower oil, which is extracted from the seed of the plant.

“Sunflower oil is also a food rich in vitamins, especially Vitamin E, which plays an important role in metabolism”, highlights nutritionist Clarisse. “It’s effective in relieving premenstrual tension, it improves acne, atherosclerosis, diabetes, it’s an antioxidant, and it offers other benefits as well,” she says.

Also according to the nutritionist, sunflower oil is indicated to season salads – 1 to 2 teaspoons should be used – and should not be heated or replaced by cooking oil.

where to buy sunflower seeds

You can easily find sunflower seeds for sale at health food stores, as well as sunflower oil. In the gallery below you can see some examples:

You now have good information about sunflower seed and know that it can offer numerous health benefits if consumed correctly. It’s just not worth exaggerating consumption (so as not to extrapolate with the calories in the diet)!

It is also important to follow a healthy diet, thus ensuring that the nutrients in the sunflower seed are digested and absorbed, offering, in fact, health benefits!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.