Semi di girasole: calorie, proprietà e usi

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I semi di girasole si ricavano dalla pianta omonima (Helianthus annuus), appartenente alla famiglia delle Asteracee (la stessa dell’echinacea). Tra i vari semi oleosi sono quelli con il più basso potere calorico, ma ugualmente ricchi di proteine, vitamine e Sali minerali. Vediamo insieme quali sono le loro proprietà, le calorie e come si usano.

semi di girasole

Calorie dei semi di girasole

(Per 100 g di prodotto)

  • Calorie: 584 Kcal
  • Carboidrati: 20 g
  • Grassi: 51,46 g
  • Proteine: 20,78 g
  • Fibre: 8,6 g
  • Acqua: 4,73 g

Proprietà dei semi di girasole

I semi di girasole, come anticipato, rispetto agli altri semi oleosi (come i semi di zucca) sono meno calorici. Il contenuto vitaminico è piuttosto elevato, infatti, troviamo grandi quantità di vitamine B1, B2, B6, A, D e E. Sono anche una fonte eccezionale di Sali minerali, in particolare magnesio, ferro, cobalto, manganese, zinco e rame, ma anche di acidi grassi essenziali come l’acido clorogenico, l’acido linoleico e l’acido folico.

Dei semi di girasole, in realtà, esistono ben 3 varietà. Quelli bianchi sono più ricchi di Omega 6, i semi di colore nero hanno una buona quantità di ferro, manganese e zinco, oltre che di fibre, infine i semi di tipo striato sono un toccasana per l’intestino. I semi di girasole, grazie alla loro particolare composizione, sono ideali per controllare il colesterolo cattivo e per prevenire l’arteriosclerosi e le malattie cardiovascolari. Ma non solo! Alleviano anche i disturbi connessi alla menopausa (insonnia e vampate di calore) grazie alla presenza di fitoestrogeni, combattono il diabete, sono alleati contro la gastrite e sono preziosi integratori naturali in gravidanza e durante l’allattamento.

Usi dei semi di girasole

I semi di girasole si possono consumare così come sono o leggermente tostati in padella, una manciata, come snack o da aggiungere all’insalata. Potete usarli anche per arricchire il pane, miscelandoli nell’impasto, ma anche nei cereali della prima colazione.

Photo Credits | Eva Gruendemann / Shutterstock.com

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