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Eating Sunflower Seeds During Pregnancy - Benefits and Risks
Sunflower seeds have gained popularity all over the world as a nutritious and delectable snack. Even though they seem to be negligible, Sunflower seeds should be consumed by pregnant women since they contain all of the additional nutrients they need. As a mother, you must be questioning, "are sunflower seeds good for pregnancy?" or "are sunflower seeds harmful to your unborn child's developing brain?"
As a result, you must be aware of the potential risks, benefits, and uses of sunflower seeds while you are pregnant.
What Are Sunflower Seeds?
The sunflower seed is the sunflower's actual seed (Helianthus annuus). Sunflower seeds come in various varieties, including linoleic, high oleic, and sunflower oil seeds. Each kind of fat has three distinct types: monounsaturated fats, saturated fats, and polyunsaturated fats.
Are Sunflower Seeds Safe in Pregnancy?
When it comes to their diets, pregnant women must be particularly vigilant, both for their well-being and for the well-being of their unborn child. In particular, sunflower seeds are a good source of folic acid, necessary for a healthy pregnancy. It is also beneficial to consume nuts and seeds, which are high in fiber and healthy for digestion.
Because of the presence of Omega-3 fatty acids in nuts and seeds, they may aid in the development of the baby's brain and nervous system throughout the early stages of development. In between meals, snacking on some nuts and seeds such as almonds, walnuts, or sunflower seeds is a terrific method to keep yourself satisfied.
Nutritional Facts of Sunflower Seeds
Regular sunflower seeds intake includes vitamins E and selenium and vital plant compounds, which may help prevent chronic medical diseases such as diabetes and heart disease.
Nutritional Facts
Sunflower Seeds
Calories
163
Total fat
14-15gms
Fat (saturated)
1.5-2 gms
Fat (polyunsaturated)
9.2 – 9.3 gms
Fat (Monounsaturated)
2.7 – 2.8 gms
Proteins
5.5 – 6 gms
Carbohydrates
6 gms
Fiber
3.5 gms
Vit E
36% (RDI)
Niacin
11% (RDI)
Vit B6
15% (RDI)
Folate
21% (RDI)
Pantothenic Acid
7% (RDI)
Iron
8% (RDI)
Magnesium
11% (RDI)
Zinc
25% (RDI)
Copper
27% (RDI)
Manganese
31% (RDI)
Selenium
33% (RDI)
Health Benefits of Eating Sunflower Seeds in Pregnancy
Sunflower seeds have become a must-have element in the diets of pregnant women. Read the hidden benefits and tips to eat sunflower seeds in pregnancy:
1. A Storehouse of Minerals and Vitamins
Sunflower seeds are believed to contain more than 90% of all vitamins, proteins, and other nutrients found in the human diet.
2. Protects the Body Against Radical Changes
Roasted sunflower seeds include a variety of minerals, including vitamin E, an antioxidant that protects the body against free radical damage.
3. Prevents Blood Clots
This supplement is good in preventing the formation of blood clots in the veins.
4. Contains Phosphorous
Sunflower seeds include phosphorus and healthy nutrients to both you and your unborn child's bones.
5. Maintains Blood Pressure
The critical role of potassium in maintaining a healthy sodium-to-potassium ratio is well established. This helps to maintain a healthy blood pressure level.
6. Strengthens Immune System
Anti-infective phytochemicals included in the seeds assist in maintaining your immune system throughout pregnancy, preparing your body to accept the developing baby more readily.
7. Prevents Heart Ailments
Sunflower seeds may aid in the prevention and treatment of illness and the improvement of cardiorespiratory fitness.
Risks of Eating Sunflower Seeds When Pregnant
Sunflower seeds are indeed a good source of protein. But how are sunflower seeds bad for pregnancy? Below are several side effects of sunflower seeds during pregnancy.
Allergic Conditions: A high proportion of individuals are allergic to sunflower seeds. Pollen from sunflower seeds or bird feed containing sunflower seeds may be present during harvesting the sunflowers, which may cause allergic reactions in certain people. Sunflower seeds may provide a risk of allergic response for certain people.
Bacteria: Even if you buy sprouted seeds from a food store, the seeds may be contaminated with potentially hazardous germs that might turn into deadly plants. There have been cases of food illness linked to these kinds of sprouted grains.
Calorie-Heavy: As part of a well-balanced diet, sunflower seeds may provide a variety of health advantages. A high-calorie dinner since they each weigh in at 165 calories is, nevertheless, an option.
How Much and How to Consume Sunflower Seeds While Pregnant?
While traditional sprouting increases the number of anti-nutrients that hinder seed digestion, sunflower sprouting increases the number of free amino acids and polyphenols in the seed. If you'd instead not do it on your own, a professional seed sprouting mix may help you as well! Follow the ways to eat sunflower seeds during pregnancy. You may include useful serving tips for sunflower seeds into your regular diets:
Nuts and seeds include omega-3 fatty acids, which help the baby's brain and nervous system grow properly. Dehydrate, or you can use wet sunflower seeds while cooking.
Sunflower seeds, almonds, and walnuts are great mid-meal snacks since they're packed with protein and fiber.
Add a cup of walnuts, almonds, and pumpkin seeds to your morning cereal, salad, or trail mix.
Sunflower seeds may be eaten raw or roasted in an oven or stovetop.
As a nutritious and convenient snack, raw seeds may be added to a trail mix or carried as a standalone snack.
Cereals, vegetables, and salads are often seasoned with roasted or unroasted seeds.
Don't forget to include seeds while making bread or muffins.
Using a high-powered blender, you may quickly and easily make sunflower seed butter from whole seeds.
Simple Sunflower Seeds Recipes
1. Kale Salad
Ingredients
2 cups of kale
Shredded beets
Slicing up 1 cup of red cabbage
2/3 cup finely diced garlic
One-quarter cup of chopped broccoli florets.
Cut the red bell pepper into 1/4-inch pieces and add them to the mixture.
0.5 ounces of sprouting broccoli
A total of 14 cups of sprouted seeds of all kinds (peas, lentils, garbanzo beans)
A half-cup of finely sliced leeks
A quarter of a cup of kernels of sunflower seeds
The olive oil is two teaspoons.
One garlic clove
Salt with kosher salt to taste
Freshly squeezed two teaspoons of lemon juice
Apple cider vinegar (or balsamic vinegar)
How to Make
Season the greens and lemon juice with salt and olive oil before serving. Knead the mixture for about 2 to 3 minutes until the kale has softened.
Mix all of the vegetables in a large mixing basin until thoroughly combined.
Combine the vinegar and the remaining olive oil in a small bowl and set aside.
Using a garlic press, mince the clove and add it to the olive oil and vinegar mixture, mixing well to incorporate. Make sure that all of the vegetables are covered with the sauce equally before serving.
Season with salt and pepper to your desire.
To serve the salad, divide it into two parts and place them on excellent plates.
To decorate the salads, sprouts, sprouted seeds, and sunflower seed kernels should be placed on the lettuce and tomato slices. Serve fresh!
2. No-bake Granola Bar
Ingredients
Brown sugar with a hint of butter
Vanilla - a drop
Honeys Oats – combine them
Frozen or canned fruits
Almond pieces
Peanuts - a handful
Seeds from sunflowers
Crispy Rice Treats - few bits
How to Make
After removing the baking dish from the oven, brush the inside with melted butter to finish it off.
Brown sugar, vanilla, and honey combine in a saucepan with melted butter to make a delicious dessert.
Before using the components, they must be thoroughly combined to ensure the complete dissolution of the mixture.
Combine the oats, dried fruits, almonds, peanuts, sunflower seeds, and rice crisps in a large mixing bowl until everything is well-combined, about 10 minutes.
In a separate bowl, whisk the butter mixture and the remaining ingredients until everything is thoroughly combined.
Make a bar out of the remaining ingredients.
If possible, place the granola bars in the refrigerator for at least an hour before eating them.
To finish it off, you can sprinkle some chocolate chips on top if you so desire.
3. Cashew Nut Cookies
Ingredients
1/4 cup unsweetened coconut meal
1/2 cup cashew butter
1/2 teaspoon unsweetened vanilla extract
2/3 oz vanilla bean extract
1/4 teaspoon Stevia extract or a mixture of 3/4 green stevia powder
1 cup uncooked, finely chopped sunflower seeds
How to Make
Put the coconut meal in a shallow bowl and set it aside.
To make the dressing, add the remaining ingredients in a large mixing bowl in the following order: For best results, chill the mixture for a few minutes if it is too mushy to mold into little balls.
For each little cookie, two teaspoons of cookie mixture should be used to make it.
Coconut meals may be rolled into balls and then dipped in the sauce for a tasty treat.
Squeeze the dough to form a one and half inch disc.
Allow cooling before storing in an airtight container.
Options include omitting the butterscotch flavor and increasing the amount of vanilla essence to one teaspoon.
4. Sunflower Seed Butter
Ingredients
Half cup raw, skinned and hulled sunflower seeds
Canola Oil (or similar oils)
One tsp of salt to your liking
How to Make
When it comes to pulverizing items, food processors outperform blenders, according to our testing results. Users of manual grinders are encouraged to make use of their equipment.
Finely grind the seeds into a paste in a food processor until they are entirely smooth. To get the correct consistency, it may be necessary to add a few drops of oil at a time.
If extra salt is required, adjust the seasoning accordingly (optional).
It's important to remember that nut butter produced at home may get rancid rapidly, so it should be kept refrigerated at all times.
It is best to make the butter in small batches to avoid wastage of ingredients.
What Are the Substitutes for Sunflower Seeds?
You may swap sunflower seeds with any of the following alternatives:
In place of sunflower seeds, pumpkin seeds might be used. Pumpkin seeds are flexible and tasty, whether used as a garnish for salads or soups for preparing pumpkin seed butter.
Pine nuts, which have a delicate flavor but are often more expensive, may also be used instead of almonds.
Hazelnuts or walnuts are other good options for snacking throughout the day.
Sunflower seeds and pregnancy are very healthy choices. And these healthful gems may be eaten raw, roasted, or sprouted by anybody.
Also Read:
Eating Sesame Seeds While Pregnancy- Safe Or Unsafe?
Eating Fennel Seeds (Saunf) During Pregnancy: Benefits & Side Effects
Eating Chia Seeds During Pregnancy: Benefits, Side Effects Read more
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Guardian of 0 children
6 hours ago
Q. #asktheexperts what to give children when starting solids?
Rashmi
Mom of a 9 yr 8 m old girl
6 hours ago
A. After completing the time of six months you should start with dal water and rice water followed by all kind of fruits and vegetables porridge khichadi mash banana mash potato mash sweet potato dairy products and varieties made made out of ragi Suji and oats can also be given to your child
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Why your Backyard Shed Has Limitless Potential
Are you looking to move past storing junk in your backyard shed or letting it gather dust? Give it a major upgrade to get a lot more out of it with some awesome shed renovation ideas!
While basements and attics remain popular renovation areas, backyards can hold their own too. If you have one with a shed, even in this time of cramped housing spaces, you must make the most of it with a splendid makeover!
Shed Design Ideas to Give New Life to your Backyard
1. Turn it into an eco-friendly garden
How about a shed with a terrace to fully utilise your backyard for growing organic flowers and vegetables? You can use the fresh produce from your home garden to make your meals all the more nutritious.
2. Build a living space
If you have a small house, wouldn’t you love to have some extra living space? A cool shed renovation idea is to install low-energy lighting, bamboo furniture and vintage upholstery in the shed. You’ll have a pretty country-style cottage as a lovely escape after a tiring day, or for unexpected guests. Maybe you could also put it up for rent to earn some extra bucks?
3. Remodel it into a colourful playhouse for kids
Imagine a place where you no longer have to wipe off crayon drawings by your tots from walls. You can let them scribble and express themselves in their very own backyard playhouse. They can enjoy indoor games like table tennis and carrom or even study!
4. Redesign it into a lavish outdoor baker’s den
If you’re a home baker, this garden shed design lets you manage your business more efficiently, while still letting you keep an eye on household chores and the kids. Instead of trying to work with everyone getting in the way, you’ll have your own space to work your magic.
5. Turn it into a hobby spot
Painting, sewing, making handmade gifts and artistic stuff - so much is possible in a shed! Place your easel or install your sewing machine, stock up on art supplies and you’re good to go. If you like to read, you can also display your book collection here and turn it into a little library.
6. Upgrade it into an office shed
Make it official. If you’re a work-from-home mum, you know how difficult it becomes to keep personal and professional lives separate. An office shed lets you store documents, laptops and other official stuff safe and away from the kids. You can also meet clients here.
7. Recast it as a home gym
No more excuses for not exercising when you have a gym right in your backyard! Put together preferred gym equipment whether it’s dumbbells, an exercise cycle or a rowing machine. You can get a yoga mat, a skipping rope and resistance bands. Install speakers, hook up your phone and listen to music as you work out.
Ladies, take charge and renovate your forgotten backyard into your favourite space with these amazing backyard shed designs. No more viewing it as an eyesore or a waste of space. Spare some effort to make it an integral part of your house and have fun using it! Read more
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How to Use your Credit Card Right
Credit cards can be of tremendous help when you don't have enough cash and need to buy something urgently. But, people often forget that along with the advantages of having a credit card, there are disadvantages as well. Find out what they are and learn how to use yours properly.
We sometimes don’t use a facility judiciously and this is what lands us in trouble. Facilities like credit cards are designed so that we can buy things when we don’t have cash. However, instead of taking the pains to use them wisely, we forget that they come with risks.
Some of the Pros and Cons of Having a Credit Card
1. If You don’t keep Your limit low, You Could Go Broke!
How much you use with your credit card should always be proportionate to your income. A simple rule to keep you from suffering the disadvantages of using a credit card is to limit your spending to not more than 20 percent of your annual income. It’ll prevent you from racking up huge bills that are tough to pay off.
2. Making Payments on Time can Boost Your Credit Rating
Even with care, it’s sometimes easy to get stuck in the trap of loans. But where credit cards are concerned, you can balance your debt-to-limit ratio and make payments easier. Using your credit card wisely and always clearing payments on time will also make it simpler to apply for loans as your credit rating will stand you in good stead. This is one advantage of having a credit card and using it properly.
3. Identity Theft is A Real Issue
It's very important to practice credit card safety tips. Always try to use services that provide you surveillance and credit monitoring. Internet scanning services check websites where your personal information can be at risk. These services monitor changes and can look for any unusual activity in online transactions. Such companies also tell you how to keep credit card information safe through regular tips and updates.
4. Spend Wisely, Save Money!
To enjoy the benefits of having a credit card, always carry cash and limit spending to cash payments as much as possible. Knowing that you’ve just spent Rs. 500 on a haircut and are left with Rs 1,500 to shop for groceries can help you spend money smartly. Even if your friends are all about using no cash, don’t go with the flow. Be the smart one and follow these credit card usage tips!
Credit cards can be your friends or your enemies. Rather than viewing them as free passes to spending without abandon, practice how to keep your credit safe and how to use it wisely. See it as a backup for cash and always remind yourself not to go beyond a limit. Use it to your advantage, but don’t take advantage of it! Read more
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Rashmi has added a new answer
Guardian of 0 children
6 hours ago
Q. can I take zanocin 200 during breastfeeding
Rashmi
Mom of a 9 yr 8 m old girl
5 hours ago
A. I’m not aware about what medicine it is for I can only tell you that these basic medicines you can take throughout your lactation it’s not a problem the medicines that you could take before your pregnancy can always be taken during the time of lactation
Rashmi has added a new answer
Guardian of 0 children
6 hours ago
Q. #asktheexpert mam iam 33 weeks now when can I expect delivery date
Rashmi
Mom of a 9 yr 8 m old girl
5 hours ago
A. The basic delivery date is normally 39 to 3 40 weeks of your pregnancy whenever you are ready for your delivery and whenever you hit your labour that’s going to be the right time for you further move your Dr is going to tell you when are you going to deliver with the help of an ultrasound
Rashmi has added a new answer
Guardian of 0 children
6 hours ago
Q. iam 33 weeks pregnant now
Rashmi
Mom of a 9 yr 8 m old girl
5 hours ago
A. What is your question associated with your pregnancy that you haven’t mentioned clearly can you please repost your question providing all the necessary details so at least I know and understand what are you willing to ask and accordingly I can give you help and assistance on that
Jennifer has added a new answer
Expecting Mom due in 3 months
4 hours ago
Q. I am 23 weeks 1 day pregnant. I was feeling the movements actively until today. Baby movements were not that good or maybe I didn’t feel it that way today. Is it a cause of concern? Should I wait for a day or two or should I go and see my gynaecologist?
Please suggest!
Read moreJennifer
Mom of 6 children
3 hours ago
A. please consult ur gynae asap.
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
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Q. she doing from yesterday at night time only once and she having breast milk as well as formula feed nan pro 1 ,I have concern about like this potty yellow and grey ,I want to know it's normal ???
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A. Loose motion are most of the time infective where it is associated with fever and vomiting and its known as gastroenteritis where symptbomatic treatment along wjith management for dehydration is required if loose motions are associated with foul smell mucous high grade fever than it could be bacterial infection which needs antibiotics treatment
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