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Sunflower seeds in nutrition
The contents

  • How to eat seeds with proper nutrition?
  • Weight loss and seeds: possible or not?
  • Recipes with sunflower seeds
    • Healthy burgers
    • Brownie
    • Porridge
    • Smoothies
    • Salad
    • Potatoes baked with sunflower seeds
    • Carrot cake

Golden fragrant seeds are a favorite treat of many children and adults. The sunflower seeds are well saturated, giving energy and vitality. Useful than sunflower seeds? And whether or not to use them with proper nutrition?

How to eat seeds with proper nutrition?

Sunflower seeds contain many nutrients, so they should definitely be included in the menu with a proper diet. The composition of these seeds include unsaturated fatty acids, vitamins E, PP, D, b, selenium, magnesium, zinc, iron, amino acids, proteins, dietary fiber, tannins.

How useful seeds? They normalize the nervous system, helps fight insomnia, support vessels and the heart, improve brain activity, can slow the aging, normalizes the acid-alkaline balance. Also, sunflower seeds help to organize the work of the gastrointestinal tract, normalizes blood pressure.

How to eat seeds with proper nutrition? First of all, in small doses, because they are quite high in calories. And yet, it is best to eat raw seeds, as they contain fewer calories help reduce appetite, not stimulate it. And toasted sunflower seeds lose some of the valuable substances that are raw and retain all of the substance. So they become more crispy, they can be dried in the sun.

A proper diet is moderation and variety. So a day should eat no more than 25-30 g of sunflower seeds. You can just eat the seeds, you can add them to smoothies, shakes, cereals, salads, yogurt and cottage cheese. You can prepare healthy desserts with seeds.

Eat seeds can not all. We do not recommend eating these seeds for gastritis, cholelithiasis, acute pancreatitis. But roasted seeds can not eat in the kidney problems and obesity.

Weight loss and seeds: possible or not?

Can I eat sunflower seeds to help with weight loss? You can, but to do it right.

First, you should only eat the raw seeds. Second, they’re better in the morning. Thirdly, it is desirable to add them in other dishes, not just.

Sunflower seeds help to accelerate lipid metabolism, relieve feelings of hunger, long saturate and energize. All that is needed for weight loss.

Weight loss will be soft and effective if you follow a proper diet, including menu seeds. The menus may be different.

For example, like this:

  • morning: oatmeal with sunflower seeds, egg and green tea;
  • snack: smoothie made from berries, fruits and seeds;
  • lunch: vegetable soup, stewed meat and salad vegetables and seeds, compote;
  • snack: cottage cheese with herbs;
  • dinner: stuffed vegetables, fish, yogurt.

And if you want to lose weight fast, you can try a special diet to seeds. Stick to no more than five days. There can be only cereals, seeds and vegetables. Meals are not too varied, but the hunger will not torment.

Diet menu might be:

  • morning: rice and seeds;
  • snack: sunflower seeds;
  • lunch: vegetarian soup, salad with seeds;
  • afternoon snack: salad;
  • evening: vegetable patties, porridge, green tea.

To drink while dieting can be green tea, herbal teas, mineral and pure drinking water. And it is important to remember: a day to eat no more than 25g sunflower seeds.

There are more extreme diet. It should stick to just 2-3 days. She is quite hungry. The point is that morning and evening are porridge with seeds, and in the afternoon only a handful of seeds. It’s more of a fasting day, during which to monitor their well-being. After all, losing weight should not harm the health.

Recipes with sunflower seeds

The seeds are used for cooking various dishes. The recipes are very different and interesting. Offer several healthy recipes.

Healthy burgers

Soak seeds in a glass of warm water, then drain the water and grind them in a blender. Six carrots and squeeze the juice. Carrot cake mix with the crushed seeds, chopped celery, chopped red onion and red pepper. Add the parsley, a bit of sesame seeds, 50 ml of maple syrup and the same of olive oil. Mix well, mold rolls. Serve with a salad of grated beetroot and different types of lettuce. And the remaining carrot juice you can drink or use for cooking other dishes.


Fry until Golden brown in a dry pan Cup sunflower seeds Cup sesame seeds separately. A few seeds leave, the rest grind in a blender along with 60 g dates, 4 tablespoons of honey, a spoon of sweet soy sauce. Add three tablespoons of cocoa powder, mix well. The mass is mixed with the remaining seeds. Melt 300 grams of dark chocolate. Put the mass into a baking tray, pour over the chocolate. Leave in the freezer for fifteen minutes.


Cook the oatmeal, add the diced pear, a handful of raspberries and sunflower seeds. Warm up for a minute. Oatmeal can be made with milk or water.


Soak three tablespoons of oatmeal flakes in 100 ml of yoghurt. Then add a handful of walnuts, handful of cherries and strawberries, a tablespoon of sunflower seeds and a little honey. All beat with a blender.


Thinly slice the persimmon, two tomatoes. Put it all on lettuce leaves, season with salt. 20 g sunflower seeds dry in a frying pan. Season the salad with sauce of honey, Apple cider vinegar and sunflower oil. Add the soft goat cheese and sunflower seeds.

Potatoes baked with sunflower seeds

Seven potatoes cut in half. Mix vegetable oil, soy sauce, any dried herbs, three crushed cloves of garlic. This mixture is good to grease each potato with a brush. Sprinkle with sunflower seeds. Close foil and cook for half an hour, then remove foil and cook for another 20-30 minutes.

Carrot cake

100 g softened butter mixed with 150 g of sugar, add a Cup of yoghurt and three eggs. Mix 200 g wheat flour 120 g whole wheat flour, a little baking powder. Grate 400g of carrots. Add to the dough carrots, raisins and a half Cup of seeds. Put the dough in shape and bake forty minutes.

Proper nutrition involves eating only healthy meals. So recipes need to use those in which the seeds are not salted and not roasted in oil.

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Uses photographs Shutterstock


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