2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The taste of sunflower seeds is liked and recognized by the Bulgarians. A disadvantage of the way they are prepared and distributed as a finished product on the market is that they are seasoned with plenty of salt.
Here is what the nutritional content is in approximately 28.3 / ounce / gram sunflower seeds baked without salt:
Calories - 164; protein - 5.4 g; dietary fiber - 3.1 g.
Mineral content: phosphorus - 327 mg.; potassium - 241 mg.; magnesium - 37 mg.; calcium - 20 mg.; iron - 1.08 mg.; zinc - 1.5 mg.; sodium - 1 mg.; selenium - 22.5 micrograms; manganese - 0.598 mg; honey - 0.519 mg.
Vitamin content: vitamin E - 7.4 mg.; vitamin B5- 1.99 mg; vitamin C - 0.4 mg.; vitamin B6- 0.22 mg.
Pumpkin seeds - often used in garnishing salads, in our country it is preferably baked and salted. Although it has a slightly more specific taste, it is liked because of the easier to peel seeds and its unique green decorative appearance. One ounce /28.3 grams / roasted pumpkin seed contains the following composition:
Calories-163; protein - 8.4 g; dietary fiber - 1.8 g.
Mineral content: phosphorus - 333 mg.; potassium - 223 mg; magnesium - 156 mg.; calcium - 15 mg.; sodium - 5 mg.; iron - 2.2 mg.; zinc - 2.17 mg.; manganese - 1.2 mg.
Vitamin content: vitamin B3- 1.2 mg.; vitamin C- 0.5 mg. vitamin B5- 0.16 mg.
Sesame seeds has a wide range of uses. It can be added to almost anything: pasta for decoration, in salads and even in desserts. One tablespoon filled with sesame seeds, which has not been processed in any way, contains the following elements:
Calories: 52; protein - 1.6 g; dietary fiber - 1.1 g.
Mineral content: calcium - 88 mg.; phosphorus - 57 mg.; potassium - 42 mg.; magnesium - 32 mg.; iron - 1.3 mg.; sodium - 1 mg.; zinc- 0.7 mg.; honey - 0.36 mg.; manganese- 0.22 mg.
Vitamin content: vitamin B3 - 0.4 mg.; vitamin B6- 0.07 mg. vitamin B1-0.07 mg.
Flaxseed is a miniature natural remedy. We are even bequeathed the words of Hippocrates, who prescribed it for stomach aches. It is taken ground or well crushed in order for its active substances to be absorbed. One tablespoon of it contains:
Calories - 55; protein - 1.8 g; dietary fiber - 2.8 g.
Mineral content: potassium-84 mg.; phosphorus - 66 mg.; magnesium - 40 mg.; calcium - 26 mg; sodium - 3 mg.; iron - 0.59 mg.; zinc- 0.45 mg.; manganese - 0.25 mg; honey - 0.12 mg.
Vitamin content: vitamin B3- 0.31 mg.; B1- 0.16 mg; vitamin C- 0.1 mg.
In a diet-friendly diet, these four types of seeds can be an indispensable ingredient in the daily menu. Sesame and flaxseed have the lowest caloric value. The best indicators of dietary fiber, calculated for the same amount of seeds, is flaxseed, followed by sunflower.
The presence of more fiber in the composition of each product suggests to what extent we will be affected by the properties with which they are known. Fiber promotes good intestinal peristalsis and clearance of toxins. In addition, their daily consumption makes us feel full faster and consume less food.
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