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I have not written for two days ๐Ÿ˜‰ Yesterday I had a doctor appointment in the morning and the children Spanish class by 8.10 a.m. (so I didn’t have enough time), and on Monday I dreamed that I woke up ๐Ÿ˜‰

One of my favorite flower is a sunflower – beautiful, with yellow, brown, or almost orange petals. Even when it rains, light up my day. Every year I try to have some variety in my small garden. Sunflower as you know, applies not only decorative, but also culinary and health benefits. Sunflower seeds have more protein than beef, about 20% fat (mostly unsaturated fat). Seeds are a good source of calcium, phosphorus, iron (they have two times more iron than raisins, regarded as one of the richest in the nature of this micro nutrient sources), and vitamins A, D and E and several of the group B (one of the richest sources of B6 .) Sunflower is helpful in treating constipation. You can make it a paste, add to baked goods (bread, cakes and cookies), sprinkle salads, or added to soups. You can also use sunflower seed instead of nuts (for example in pesto).

In general, before use I wash and roast seeds. Of course it is always better to buy shelled seed (for freshness). Because usually I don’t have enough time I buy hulled (local COOP , where they sell a lot of seeds, so it is fresh). I recommend, really worth it. Take care of your health.

Sunflower seeds 0.25 cup contains (DV %):

  • Vitamin E 90.5%
  • Vitamin B1 (thiamin) 54.7%
  • Manganese 36.5%
  • Magnesium 31.9%
  • Copper 31.5%
  • Tryptophan 31.2%
  • Selenium 30.6%
  • Phosphorus 25.4%
  • Vitamin B5 (pantothenic acid) 24.3%
  • Folate 20.5
  • Calories (about 205)

Pumpkins make me think of autumn. Their beautiful colors enjoy my eyes on rainy days. Pumpkin soup warms and nourishes the body. Pumpkin seeds are the largest and most expensive seeds. They are from a South and Central American squash that is grown specifically for its seeds. Pumpkin seeds have more protein than many other seeds and nuts (29%), are very valuable source of Omega 3 fatty acids, an excellent source of iron, zinc, phosphorus, vitamin A. They also contain calcium, and some B vitamins. Raw seeds are very helpful in fighting parasites. Pumpkin seeds prevent prostate hypertrophy, so try to eat them regularly, not allowing for the development of the disease; treat acne, make your skin smooth, benefit the hair growth.
0.25 cup contains (DV%):

  • manganese 52%
  • magnesium 46.1 %
  • phosphorus 40.5%
  • tryptophan 34.4
  • iron 28.7%
  • copper 24%
  • vitamin K 22.2%
  • zinc 17.1%
  • calories (about 186)

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