“Social lubricant”, is eating sunflower seeds good or bad?

  Melon seeds are a must-have treasure snack for people to treat guests. The more you eat melon seeds, the higher you go, and you will be able to see the “hill of melon seed skin” in a short while, full of sense of accomplishment. Whether it is pumpkin seeds, watermelon seeds, or sunflower seeds, it is very convenient to eat. Holding a handful in your hand when watching TV, chatting, or in a daze can not only relieve the loneliness of the mouth, but also supplement nutrition for the body. At the same time, it is also a perfect social lubricant for social fears, and it can really relieve embarrassment at critical moments!
What nutrition do different melon seeds have?

  There are many kinds of melon seeds, the common ones are sunflower seeds, pumpkin seeds, and watermelon seeds. They look different and have different nutrition.
  Sunflower seeds
  Sunflower seeds are the most popular kind of melon seeds, which can make people can’t stop eating them. The total vitamin E content of fried sunflower seeds is particularly excellent, which is 26.46 mg/100g, which is equivalent to that of fried pumpkin seeds, but 21.5 times that of fried watermelon seeds.
  Vitamin E is a strong antioxidant, which can not only maintain normal immunity and prevent cardiovascular diseases, but also play an anti-inflammatory and anti-aging role.
  Stir-fried sunflower seeds are also rich in vitamin B1, with a content of 0.43 mg/100g, which is 5 times and 11 times that of fried pumpkin seeds and fried watermelon seeds, respectively. Vitamin B1 deficiency is prone to symptoms such as fatigue, headache, irritability, and forgetfulness. It can also affect nerve conduction, slow down gastrointestinal motility, and increase the risk of constipation.
  Pumpkin seeds
  Compared with fried sunflower seeds and fried watermelon seeds, fried pumpkin seeds have a higher protein content of 36 grams per 100 grams, which is 1.6 times and 1.1 times that of fried sunflower seeds and fried watermelon seeds respectively. And its potassium content is as high as 672 mg/100 g, which is nearly 1.4 times that of fried sunflower seeds. It is more suitable for people who need to control blood pressure.
  There are folk rumors that eating pumpkin seeds can improve male sexual function. The reason for such a rumor is that fried pumpkin seeds are rich in zinc, with a content of 7.12 mg/100g, which is 1.2 times that of fried sunflower seeds. But this does not mean that eating pumpkin seeds can improve male sexual function, it just helps maintain reproductive health.
  Watermelon seeds Watermelon
  seeds are usually eaten by relatively few people. Except for ordinary watermelon seeds, most of the watermelon seeds used to “crack” directly are actually the seeds of melons. This kind of melon is also called seed melon, seed melon, melon seeds The volume is smaller than normal watermelons, and there are many seeds and large seeds, which are suitable for making “melon seeds” raw materials.
  The iron content of stir-fried watermelon seeds is relatively prominent, at 8.2 mg/100g, which is 1.3 times that of fried sunflower seeds. Although the absorption rate is not as good as animal iron, it can also contribute a little to iron supplementation; the potassium content is also good, at 612 mg/100g, although it is not as good as fried pumpkin seeds, but it is almost the same, and it is also suitable for people who need to control blood pressure.
  The above three kinds of melon seeds all contain lignans, also called lignans, which are a kind of phenolic plant compounds, mainly found in grains, nuts and legumes. Lignans can reduce plasma total cholesterol and low-density lipoprotein cholesterol, and play a role in preventing cardiovascular diseases.
  Studies have shown that long-term intake of lignans can reduce the risk of total coronary heart disease in both men and women.
  In addition, they also contain linoleic acid, the highest is fried sunflower seeds, linoleic acid content is as high as 77.1%, the lowest is fried pumpkin seeds, linoleic acid content is 44.7%. Linoleic acid is an unsaturated fatty acid and an essential fatty acid for the human body, which can reduce the risk of cardiovascular disease.
  If you want a more balanced nutritional intake, you can eat different types of melon seeds.
Eat 1 handful of melon seeds = drink 1 spoon of oil?

  Rumor has it that 1 handful of melon seeds = 1 spoon of oil. Is this statement reliable?
  According to the data in the “Chinese Food Composition Table 6th Edition”, the fat content of various melon seeds is not low, among which the fat content of fried sunflower seeds is the highest at 52.8 g/100 g, followed by fried pumpkin seeds with 46.1 g/100 g grams, the least is 44.8 grams/100 grams of fried watermelon seeds.
  Fat content: fried sunflower seeds > fried pumpkin seeds > fried watermelon seeds
  A handful of melon seeds is about 10 grams, the fat content is 5.2 grams, and a porcelain spoon of cooking oil is about 10 grams. Therefore, it is a bit exaggerated to say that 1 melon seeds = 1 spoonful of oil, which is about half a spoonful of oil. If the hand is relatively large, it may reach the fat of 1 spoonful of oil.
  But if it is 1 handful of shelled melon seeds, the edible part is about 5 grams, and the fat content of 1 tablespoon of oil is even less.
  So a handful of melon seeds is not terrible, what is terrible is that one handful, one handful, another one… can’t stop at all.
Eating too many melon seeds will make your mouth dry?

  Although melon seeds are delicious, if you eat too much at one time, many people will feel dry mouth and even oral ulcers.
  This is because eating a lot of melon seeds, the taste is too salty and too dry, and the skin of melon seeds is hard and rough. When eating melon seeds, it may damage the oral mucosa and cause ulcers. To avoid this symptom, pay attention not to eat too many melon seeds at one time, and drink plenty of water.
How to eat melon seeds healthily?

  Melon seeds belong to nuts, and eating them often is good for health. It can not only reduce the risk of cardiovascular disease and death, but also reduce the concentration of total cholesterol and triglycerides in the human body. But if you eat wrong, it will be harmful to your health! If you want to eat melon seeds in a healthy way, you have to do the following four suggestions: Quantity
  control
  According to the recommendations of the “Dietary Guidelines for Chinese Residents”, it is recommended to eat 50-70 grams of nuts per week, with an average of 10 grams per day. It is equivalent to 1.5-2 handfuls of shelled melon seeds, 2-3 small walnuts, 1 paper-skinned walnut, 7-8 cashew nuts, and about 12 hazelnut kernels.
  In addition, if you usually eat too much melon seeds, eating melon seeds with the front teeth for a long time will cause excessive wear and tear on the teeth, forming “melon seeds”, which will affect the beauty and health of the teeth.
  Do not eat melon
  seeds with musty and bitter taste. When eating melon seeds, it is inevitable that they will taste musty and bitter. This approach is not recommended! Moldy melon seeds contain aflatoxin, which is a highly toxic substance.
  How poisonous is it? Potassium cyanide should be familiar to everyone. In film and television dramas, spies are often hidden between their teeth and used to commit suicide when their identities are exposed. This shows that potassium cyanide is already very toxic. And aflatoxin is 10 times more toxic than potassium cyanide! Moreover, aflatoxin is also carcinogenic to the liver. Even if it is eaten in a small amount, it will increase the risk of liver cancer after a long time.
  Therefore, if you eat melon seeds with a musty and bitter taste, you must spit them out and rinse your mouth in time.
  It is best to choose the original flavor.
  Many people like to eat melon seeds with flavor, such as milk-flavored melon seeds, spiced melon seeds, caramel melon seeds, matcha melon seeds, sea salt melon seeds, etc. In fact, these flavors are not recommended. If there are moldy melon seeds in it, it will be difficult to eat, and they will be covered by their unique tastes, and it is easy to eat them by mistake and endanger your health.
  Moreover, these melon seeds are generally high in sugar and salt, which will increase the risk of cardiovascular disease. For example, the caramelized melon seeds in the picture below have a sodium content as high as 3111 mg/100g. Many people can easily eat 50 grams at a time, so they will consume nearly 4 grams of salt. The 2022 edition of the “Dietary Guidelines for Chinese Residents” recommends that the daily salt intake be less than 5 grams. Even if the salt intake of the three meals is not considered, it is easy to exceed the standard just by eating melon seeds!
  Therefore, it is strongly recommended to choose plain melon seeds and try to avoid more sugar and salt intake. Even if there are moldy melon seeds, it is easy to taste them and spit them out.
  Buy in small quantities. Although the fat content of
  melon seeds is not low, most of them are unsaturated fatty acids, which are easy to oxidize and become rancid, and the taste becomes worse. Moreover, in the process of rancidity, peroxides and free radicals harmful to the human body will be produced, which will promote aging and endanger health. Therefore, it is recommended to buy less at one time, and then buy after eating. If you can’t finish eating, you must keep it sealed.