Small Size, Big Support - Seeds in the Diet

Sunflowers are annual or perennial plants belonging to the Asteraceae family, which comprises around 70 species predominantly native to the Americas. Characterized by their strong stems and large, yellow flowers, sunflowers are primarily used for their aesthetic value and fat production. Sunflower seeds are particularly rich in unsaturated fatty acids, which provide a multitude of health benefits. For instance, they can help lower blood pressure and triglyceride levels, as well as reduce the risk of heart rhythm disorders. Additionally, they can contribute to normalizing cholesterol levels and reducing the proportion of LDL cholesterol. Sunflower seeds are also a good source of fiber, which can have a positive effect on digestion. They can help stimulate metabolism and accelerate the detoxification process. When combined with the previously mentioned fatty acids, sunflower seeds are an excellent tool for weight management. Sunflowers are also a rich source of other nutrients, such as vitamins A, D, E, and B vitamins (especially B2, B3, B5, B6), as well as minerals like zinc, copper, potassium, selenium, calcium, phosphorus, magnesium, and iron. Sunflower seeds are frequently utilized in the kitchen, particularly in oatmeal, muesli, yogurt, salads, sandwiches, dressings, and both sweet and savory dishes.

Pumpkin belongs to the family of pumpkin plants, whose fruits are edible and can weigh up to 200 kg. These vegetables are mainly used in the kitchen, but there are also varieties grown primarily for ornamental purposes. Pumpkin seeds have many valuable characteristics. Just as in the case of sunflowers, they are also a source of unsaturated fatty acids, which stabilize the lipid profile of our body, participate in the synthesis of vitamin D and enter the cell walls responsible for the transport of phosphorus and magnesium into the brain. Pumpkin seeds contain many important elements and vitamins such as B1, B2, B3, B9, A, C, E, zinc, phosphorus, magnesium, potassium, selenium, manganese, calcium, iron, lecithin and cucurbitacin. Cucurbitacin is toxic to microorganisms, so pumpkin seeds are recommended in case of digestive problems or intestinal parasites. Pumpkin seeds are also used in urological therapies, as they reduce the amount of oxalic acid excreted in urine and prevent the formation of kidney stones. These seeds also have a positive effect on the condition of the skin, hair and nails, as they contain beta-carotene, zinc and selenium. Pumpkin is a low-calorie product - a 100g serving contains less than 30 calories.

Apricot is a perennial plant that belongs to the rose family and originates from Asia, specifically from the regions of China, Kyrgyzstan, and Korea. The plant is mainly used in the kitchen as a raw fruit or as a base for making jams, compotes, or marmalades. Apricots are an excellent source of antioxidants, such as ß-carotene, Vitamin C, and Vitamin E. Apricots, especially dried, also contain valuable mineral nutrients such as potassium, calcium, magnesium, iron, or phosphorus. Among other beneficial substances found in apricots, dietary fiber is mentioned, which improves digestion, regulates the metabolism of fats, and prevents sudden increases in blood sugar levels. It is also worth noting that apricots contain an interesting substance called amygdalin. This substance, also known as Vitamin B17, is an organic compound belonging to the glycoside group. It can also be found in seeds of plants such as cherries, almonds, quinces, and in fruits of trees such as peaches, plums, or cherries. Its characteristic feature is a bitter taste and aroma, which is given to the kernels. In the human body, it breaks down into three smaller compounds: benzaldehyde, hydrogen cyanide, and glucose. The second of the mentioned compounds is a highly toxic substance and can lead to poisoning when taken together with Vitamin C. Going back to amygdalin, at the beginning of the 20th century, Dr. Ernst Theodore Krebs (the creator of the famous cycle of chemical reactions) had a theory that amygdalin could be an effective means in the fight against cancer. This theory assumed that the toxic substances released in the sick cell destroy the sick cells, and the enzyme contained in healthy cells (rhodanese) neutralizes the harmful effects of Vitamin B17 and converts it into sugar. However, there are no studies confirming the credibility of this theory.