To see seeds in a dream - to prosperity and wealth. And to include in the diet - to health and youth.
Find out how many calories are in the seeds, what is their nutritional value, the content of proteins, fats, carbohydrates, and what are the benefits for the body.
Material Content:
Chemical composition and nutritional value
The husk keeps the valuable composition of sunflower and pumpkin seeds unchanged. Vitamins are protected from oxidation. The chemical composition of the seeds provides a therapeutic effect from their use. The kernels contain vegetable proteins, fats, carbohydrates (BJU), vitamins, amino acids, minerals, fiber.
Calorie content and BJU
Pumpkin and sunflower kernels are a balanced, nutritious product. But it’s very high-calorie.
Pumpkin seeds
The calorie content of pumpkin seeds is 556 kcal per 100 g. The energy value is slightly increased if oil is used in the cooking process. The calorie content of fried kernels reaches 600 kcal per 100 g.
Pumpkin seeds are recommended to be used in slightly dried form. Useful properties of the product are maximally preserved with this processing method.
100 grams of raw pumpkin seeds contain:
- proteins - 20.5 g;
- fats - 53 g;
- carbohydrates - 10 g.
100 grams of fried kernels include:
- proteins - 21.4 g;
- fats - 47.5 g;
- carbohydrates - 6.5 g.
The composition of the seeds includes water, dietary fiber.
Sunflower
The energy value of raw sunflower seeds is 578 kcal per 100 g. Weight-watchers are interested in how many calories are in fried seeds. The energy value of the processed product is 622 kcal per 100 g. Sunflower kernels become even more nutritious in confectionery: gozinaki, sweets.
100 grams of raw sunflower seeds contain:
- proteins - 20.7 g;
- fats - 52.9 g;
- carbohydrates - 10.5 g.
100 grams of fried kernels have the following indicators BZHU:
- proteins - 22.61 g;
- fats - 50.51 g;
- carbohydrates - 6.18 g.
The abuse of seeds leads to an increase in body weight. The daily dose of the product in the diet should not exceed 50-60 grams.
The content of vitamins and minerals
The sunflower kernels are saturated with vitamins A, C, E, group B, folic, nicotinic acid. Seeds - leaders in the content of magnesium, phosphorus, zinc, iron, selenium. Potassium, calcium, sodium are present in small quantities.
Seeds are rich in Omega-6, Omega-9 fatty acids, which the body does not produce on its own. This product is an effective tool for the prevention of atherosclerosis. Seeds include fiber, starch, and sucrose.
Pumpkin kernels are rich in vitamin E, PP, B1, B9, pantothenic acid, choline. The mineral composition is represented by phosphorus, magnesium, chromium, iron, potassium and other substances.
White seeds are a source of zinc. By the amount of the mineral, only oysters overtake it. The product is indispensable for men's health.
The nuclei are rich in omega-6, omega-9 fatty acids, which helps to dissolve cholesterol plaques.
Benefits and harm to the body
The value of pumpkin and sunflower seeds is great. Nuclei - a source of unsaturated fatty acids that fight high levels of bad cholesterol in the blood, contribute to the health of the heart and blood vessels.
Pumpkin seeds:
- prevent diabetes. Daily use of 25-30 g of seeds helps to normalize blood sugar;
- keep youthful and smooth skin. Vitamins A, E activate collagen production;
- prevent insomnia, depression, stress;
- strengthen immunity. Vitamins E, C increase the body's resistance to infections;
- destroy helminths;
- prevent urolithiasis, remove excess fluid;
- support the activity of the heart, blood vessels, normalize blood pressure;
- positively affect the female hormonal background due to the content of phytoestrogens;
- remove heavy metals from the body.
Seeds are contraindicated in diseases of the digestive system, excess weight, and individual intolerance. This applies to both types of product.
The benefits of sunflower seeds are no less significant. The use of cores contributes to:
- prevention of early skin aging;
- hair growth, strong nails;
- the formation of persistent immunity;
- prevention of insomnia, depression;
- improving the work of the cardiovascular, nervous system, normalizing pressure;
- increased appetite;
- restoration of acid-base balance of the body.
During the heat treatment, a significant part of the nutrients in the seeds is destroyed. The best way to cook is to dry slightly.
It is not recommended to nibble any seeds. This is fraught with damage to tooth enamel and tooth decay. Kernels fried with salt are harmful. They cause swelling, increased pressure due to the high sodium content.
Sunflower seeds will be beneficial if you are a happy owner of strong teeth and a slender figure. Take into account the calorie content of sunflower seeds and chew on your health!
