Sunflower seeds (pipas): benefits and how to consume them

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The seeds of sunflower, also called pipas or maravillas, when consumed daily, provide several benefits for health, due to which they contain healthy unsaturated fats, proteins, fibers, vitamin E, selenium, copper, zinc, folate, hierro and phytochemicals . Just 30 grams of this seed per day can greatly enrich the diet with various types of nutrients.

These seeds can be consumed mixed in vegetable salads or fruit salads, in shakes, juices, shakes or added to the pasta. In addition, if they can be found with shell or without shell, raw or roasted, with without salt; You can buy them in supermarkets or natural products stores.

From the seeds of sunflower oil can be produced, which has several benefits, such as protecting the body’s cells.

The benefits of consuming sunflower seeds can be:

1. Protects cardiovascular health

Because they are rich in mono and polyunsaturated fats, which are good fats, the seeds of sunflower help protect cardiovascular health, can regulate the levels of total cholesterol, increasing the good and decreasing the malo, in addition to reducing the levels of triglycerides.

Also, the high level of micronutrients, antioxidant vitamins, folic acid and fiber, potentiate this cardiovascular protective effect by protecting cells, lowering blood pressure and regulating blood sugar.

2. Helps to combat stress

Due to the large amount of fibers in its composition, the seeds of sunflower help to combat stress. This occurs because it reduces the time of intestinal transit and increases the fecal volume. Two spoonfuls of sunflower seeds around 2.4 g of fiber.

Find more nutrition advice to deal with stress.

3. Increases muscle mass

By having a high protein content, the seeds of sunflower can easily help to increase muscle mass. Two bowls contain 5 g of protein and can be included in daily meals, increasing the amount of protein in the diet.

Know more about foods to gain muscle mass.

4. Help with the slimming process

You can also use the seeds of sunflower to slim down, thanks to the large amount of fiber they have. The fibers need longer to be digested, decreasing the gastric emptying process, increasing the feeling of satiety and, in turn, decreasing the appetite.

However, it is necessary to be careful, because the seed of sunflower also has a large amount of fat that makes it a high-calorie food. For example, two tablespoons of sunflower seeds have 143 calories, for this reason, it is important to consume them in moderation. To obtain more information, it is recommended to consult a nutritionist.

5. Helps to reduce blood sugar

The consumption of sunflower seeds helps to slow down digestion and the absorption of carbohydrates in the food, therefore it regulates the sugar in the blood avoiding hyperglycemia. In this way, the seed of sunflower can also be a good ally in the diet of diabetic people, for example.

In addition, sunflower seeds could promote weight loss when they are consumed in small portions and, as a result, could lower blood glucose levels during the day and regulate blood insulin levels. See other ways to reduce blood sugar levels.

Nutritional information for sunflower seeds


Quantity per 100 g of sunflower seeds


475 calories


16.96 g


25.88 g


51.31 g

dietary fiber

7.84 g

Vitamin E

33.2 mg


227 mcg


53 mcg


1.8 mg


5 mg


5.2 mg

Recipes with sunflower seeds

Some recipes that have sunflower seeds and can be included in the diet:

1. Seasoned sunflower seeds

Seasoned sunflower seeds can be added to soups, salads, risottos or even to eat them naturally in lunches.


  • ⅓ cup of sunflower seeds (around 50 g);
  • 1 cup of water;
  • ½ cup of curry;
  • 1 pinch of salt;
  • ½ cup of olive oil.

Preparation method:

In a bowl, mix the sunflower seeds with water, curry and salt. Put the oil in a pan and take it to a medium fire, add the seed mix. Stir for 4 minutes until the seeds acquire a toasted appearance. Allow to cool completely before being stored in an airtight container.

2. Bizcocho recipe with sunflower seeds


  • 1 cup of honey;
  • 3 spoonfuls of margarine;
  • 3 spoonfuls of butter;
  • 1 cup of vanilla;
  • 2/3 cup of wheat harina;
  • 2/3 cup whole wheat harina;
  • 1 cup of traditional oatmeal;
  • 1/2 cucharadite of chemical yeast;
  • 1/4 teaspoon of salt;
  • 1/2 cup of sunflower seeds without salt;
  • 1/2 cup of chopped dry cherries;
  • 1 huevo;
  • 1/2 cup of almond extract.

Preparation method:

Preheat the oven to 180ºC. In a large bowl, mix the honey, the margarine, the butter, the vanilla, the almond extract and the huevo. Add the harina, the avena, the yeast and the salt, mix well. Add the seeds of sunflower and cherries. Place spoonfuls of dough on a sheet of parchment paper, leaving a space of 6 cm between each one. Horn for 8 to 10 minutes or until they queden dorados.

3. Granola with sunflower seeds


  • 300 g of oatmeal;
  • 1/2 cup of sunflower seeds;
  • 1/2 cup of whole raw almonds (or hazelnuts);
  • 1/2 cup of calabaza seeds;
  • 1/4 pot of ajonjolí seeds (sesame);
  • 1/4 vase of coconut in rebanadas (optional);
  • 1/4 cup of cinnamon in octopus;
  • 1/4 teaspoon of salt;
  • 1/4 cup of water;
  • 1/4 cup of sunflower oil;
  • 1/2 cup of honey;
  • 2 spoonfuls of brown sugar;
  • 1/2 teaspoon of vanilla extract;
  • 1 cup of dried fruit (cherries, higos, pasas, ciruelas, albaricoques, datiles).

Preparation method:

Preheat the oven to 135ºC. Line a baking tray with non-stick paper. In a large bowl, mix the avena, the almonds, the semillas, the cinnamon and the salt. In a small pot, mix the water, the oil, the miel and the brown sugar, always remove until hervir. Pour this mixture over the dry ingredients and incorporate well.

Spread it on the pan to heat and heat around 60 minutes until it is golden, move occasionally so that they are evenly browned. The more golden the granola, the more crunchy it will be. Store in a container or plastic bag in the refrigerator. The granola keeps for several weeks.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.

Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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