Seeds are little vitamin bombs. At first look, they’re inconspicuous, but they include a load of helpful vitamins. Whether or not it’s chia seeds, pumpkin seeds or different varieties, they’ll all be simply added to your meals to completely enrich your food plan with useful micronutrients. Which seeds must you definitively incorporate into your food plan?
On this article you’ll find out about the advantages of those seeds:
What’s it about these seeds that makes them so distinctive?
Seeds play an important position within the plant world, as they’re important for replica. It’s from seeds {that a} new plant develops. This makes them an incredible addition to your food plan, due to their exceptionally assorted nutrient content material. You may examine them to an egg, for instance, from which a chick develops. Just like the egg, the seeds are a reservoir of numerous helpful substances essential for the event of latest life.
Whether or not we’re speaking about flax, sunflower or sesame seeds, all of them have one thing in frequent. They’re wealthy in wholesome fat and lots of of them even have an attention-grabbing proportion of fibre or protein. They don’t lack in nutritional vitamins, minerals or different helpful biologically energetic substances. All these vitamins go hand in hand with well being advantages that make them price including to your food plan. As well as, the seeds are naturally gluten-free, to allow them to even be consumed by individuals with coeliac illness, gluten allergy symptoms or non-coeliac gluten sensitivity as a part of a gluten-free food plan.
Which seeds are most nutritious and greatest?
1. Chia seeds
Chia seeds come from a plant known as the Spanic sage, which is native to the areas of Mexico and Guatemala. These are tiny black balls which were utilized by people for vitamin and in cosmetics for greater than 5,000 years. [11]
What well being advantages do chia seeds have?
- They’ve been proven to have a helpful impact on the cardiovascular system, primarily as a result of their content material of wholesome fat within the type of polyunsaturated fatty acids.
- They could even be concerned in immune operate.
- There may be additionally speak of their impact on controlling irritation within the physique or, for instance, blood clotting. The fatty acids contained in chia produce prostaglandins, leukotrienes and different substances concerned in anti-inflammatory and coagulation processes.
- They will also be efficient in reducing blood levels of cholesterol.
- Throughout being pregnant, they are often of profit to the mind of the creating foetus.
- Your digestive system will admire them too. They will turn out to be useful for issues with constipation or irritable bowel syndrome.
- They’re additionally helpful for weight reduction, as a result of due to their properties, they may help you are feeling fuller, thus serving to to curb disagreeable starvation. [11]
What accommodates chia seeds?
Chia is valued for its nice dietary profile. They’re wealthy in top quality protein, which additionally has a beneficial spectrum of important amino acids, that are these amino acids that our physique can not create by itself and should be consumed by way of food plan. These are present in chia in near-optimal proportions not usually present in plant sources. [11]
Chia are additionally wealthy in fibre. It’s possible you’ll be aware of how these seeds swell when dipped in liquid. The water then binds to the fibre, which signifies that the seeds can enhance their weight as much as 15 occasions. This property is helpful, for instance, for correct digestion in addition to for weight reduction.
In addition they stand out for his or her wholesome fats content material. Actually, they’re wealthy in helpful polyunsaturated fat, particularly the well-known omega-3 monounsaturated fatty acid and alpha-linolenic acid (ALA). From this, the physique produces eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), that are important for a wholesome mind, eyesight and coronary heart.
Chia seeds additionally include numerous energetic substances resembling polyphenols, together with quercetin and chlorogenic acid. These and lots of different substances are recognized for his or her antioxidant properties, which assist the physique battle oxidative stress.
Among the many minerals and nutritional vitamins, calcium, potassium, magnesium, folic acid and vitamin E are price mentioning.
Common power and nutrient content material of chia seeds
|
Dietary values |
|
|---|---|
| Power worth | 486 kcal |
| Fats | 30.7 g |
| – monounsaturated fatty acids | 2.3 g |
| – polyunsaturated fatty acids | 23.7 g |
| Carbohydrates | 42 g |
| Fibre | 34.4 g |
| Protein | 16.5 g |
eat chia seeds?
You may add these tiny seeds to just about any dish with out altering its style or flavour. For instance, they’re good for the next dishes.
Probably the most well-known is the scrumptious chia pudding. It’s ready by soaking the seeds in yoghurt, water, milk or a vegetable drink and letting them swell. Then simply garnish them with substances to style.
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2. Flax seeds
Flax is a flowering plant with small purple-blue flowers from which yellow or brown seeds are obtained. It’s at the moment cultivated in additional than fifty nations, together with India, China and Ethiopia. Actually, flax seeds are exceptionally nutritious and add additional worth to meals. [5]
Flax seed oil can also be produced from them. Nevertheless, it’s only appropriate for chilly cooking (e.g. as a salad dressing), as warmth can destroy the helpful substances it accommodates, which is definitely not what you need.
What are the well being advantages of flax seeds?
- They boast a constructive impact on cardiovascular well being due to omega-3 fatty acids. For instance, they’ve been proven to scale back LDL (unhealthy) ldl cholesterol and triacylglycerols within the blood.
- Their excessive fibre content material is useful for these with diabetes. It is because it may well assist decrease blood sugar (glycaemia).
- Research recommend that they may even have a constructive impact in efforts to forestall most cancers. For instance, they particularly deal with breast most cancers.
- Their constructive impact on digestion can also be well-known. They’re usually used to assist relieve constipation.
- The mind may also profit from flax seeds. [8]
What do flax seeds include?
These seeds are probably the greatest plant sources of omega-3 fatty acids, that are notably valued for his or her results on the mind and coronary heart. They’re wealthy within the aforementioned alpha-linolenic acid (ALA), which accounts for as much as round 70 % of the entire fats content material of the seeds. There are roughly 22 g of ALA in 100 g of seeds.
The EFSA (European Meals Security Authority) recommends that ALA ought to make up 0.5% of complete power consumption. Thus, for a reference consumption of 2000 kcal, 1 g of ALA per day could be enough. That is the quantity present in 4.5 g of flax seed (approx. 1 teaspoon). [5,13]
Moreover, flax seeds are wealthy in fibre, which consists of each soluble and insoluble elements. On one hand, it may well subsequently be helpful after we wish to enhance defecation, for instance. Nevertheless, within the digestive tract it may well bind sugar, for instance, and thus decelerate its absorption. [5]
So far as micronutrients are involved, these seeds have notably excessive ranges of potassium, zinc, magnesium, calcium and iron. They’re additionally wealthy in folic acid. [5]
Flax seeds are characterised by their lignans, which, along with flavonoids and phenolic acids, are thought to contribute to the seeds’ antioxidant properties. They thus assist the physique to battle free radicals brought on by oxidative stress. [5]
Common power and nutrient content material of flax seeds
|
Dietary values |
|
|---|---|
| Power worth | 534 kcal |
| Fats | 42 g |
| – monounsaturated fatty acids | 7.5 g |
| – polyunsaturated fatty acids | 28.7 g |
| Carbohydrates | 29 g |
| Fibre | 27 g |
| Protein | 19.3 g |
eat flax seeds?
You may eat them complete, however it’s preferable to eat them floor. This fashion your physique can soak up and use extra vitamins from them. You need to use the seeds in each types to reinforce, for instance, the next dishes.
- cereal porridge, yoghurt or quark with fruit
- smoothie
- banana bread or different well-liked truffles
- crackers or numerous savoury snacks
- salads
Flax seeds (particularly in floor type), like flaxseed oil, needs to be saved within the fridge. Due to their excessive omega-3 fatty acid content material, they’ll oxidise and develop into rancid in a short time at room temperature or when uncovered to gentle. They shouldn’t be consumed on this state.
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3. Sesame seeds
Sesame seeds come from the Indian sesame, a plant with white, bell-shaped flowers. It is likely one of the 4 predominant oilseed crops grown in China. Sesame seeds, which could be white, black, brown or crimson, are well-liked for his or her fragrant flavour and aroma, which is enhanced by roasting. They will also be loved within the type of sesame oil or the favored tahini paste. [12]
What are the well being advantages of sesame seeds?
- Scientists speak about their antioxidant results, due to the content material of many substances which were proven to have the ability to successfully battle free radicals.
- Research additionally spotlight their impact on reducing levels of cholesterol.
- Flax seed consumption has additionally been linked to decrease blood stress.
- They could even have anti-inflammatory results. [12]
What do sesame seeds include?
Sesame, like different seeds, are wealthy in wholesome fat. They’ve roughly equal proportions of monounsaturated and polyunsaturated fatty acids. It’s due to oleic acid, which is a MUFA, and different unsaturated FAs that sesame is useful for our coronary heart and blood vessels. [12]
Within the case of sesame seeds, it’s also price mentioning their important amino acid content material. These are present in optimum proportions and the standard of sesame protein is just like that of animal protein. [12]
Of the minerals, iron, calcium and zinc are essentially the most considerable. Of the nutritional vitamins, vitamin E, a widely known antioxidant, leads the best way. Sesame seeds additionally include different energetic substances that are price mentioning. For instance, sesamin, sesamol and different lignans, which have antioxidant properties. As an example, sesamin has additionally proven in research to have a constructive impact on blood stress. [12]
Common power and nutrient content material of sesame seeds
|
Dietary values |
|
|---|---|
| Power worth | 573 kcal |
| Fats | 49.7 g |
| – monounsaturated fatty acids | 18.8 g |
| – polyunsaturated fatty acids | 21.8 g |
| Carbohydrates | 23.4 g |
| Fibre | 11.8 g |
| Protein | 17.7 g |
eat sesame seeds?
Sesame is extensively utilized in conventional Chinese language dishes. Not solely do they use sesame oil or tahini paste, however in addition they use the seeds to make sweets and truffles. You can also experiment with conventional or much less conventional dishes and add sesame seeds to the next dishes, for instance.
- salads
- soups
- savoury pastries
- savoury bars and different snacks
- biscuits
- crumbed meat crust
- meat sauces
4. Sunflower seeds
Sunflower seeds come from the attractive and well-liked sunflower plant. This plant will get its identify due to its sun-like look or its capability to rotate to observe the solar. It’s a plant native to North America and was launched to Europe by the Spanish within the fifteenth century. [10]
Sunflower oil is produced from sunflower seeds. It’s out there in a refined type, which is especially appropriate for heat cooking. Nevertheless, there’s additionally cold-pressed, which is extra appropriate to be used in chilly cooking.
What are the well being advantages of sunflower seeds?
- Scientists have highlighted their antioxidant properties. They include quite a few antioxidants, resembling sterols, tocopherols and different nutritional vitamins. [10]
- They will additionally assist decrease ldl cholesterol, most likely as a result of their phytosterol or unsaturated fatty acid content material. [10]
- General, they’ll contribute to improved cardiovascular well being. [1]
- They are often helpful in osteoarthritis, rheumatoid arthritis or different inflammatory ailments. [1]
What do sunflower seeds include?
Sunflower seeds are wealthy in protein and wholesome fat. Of the fat, as within the case of the earlier seeds, unsaturated fat paved the way. Probably the most considerable fatty acids are oleic or linoleic acid, that are recognized for his or her constructive well being results on the center and blood vessels. [10]
The seeds additionally include saturated stearic acid. Some sorts of sunflower oil even have as much as 30% of this FA. It’s possible you’ll know that some saturated fat, when consumed in extreme quantities, can have a moderately detrimental impact on cardiovascular well being. Nevertheless, stearic acid specifically is thought for its impartial impact. Quite the opposite, it makes the oil extra steady and extra appropriate for warmth therapy. [10]
Sunflower seeds are additionally wealthy in zinc, potassium, manganese, iron and selenium. Selenium is crucial for the operate of one of the vital essential antioxidant techniques within the physique, glutathione. The antioxidant properties of those seeds are additionally introduced on by tocopherols (vitamin E) or carotenoids, for instance. In addition they include a big proportion of folic acid and B nutritional vitamins. [10]
The phytosterol content material of sunflower seeds is commonly talked about. These play a constructive position on the impact they’ve on levels of cholesterol. They’ve the same construction to ldl cholesterol and are absorbed from the gut as an alternative. A every day consumption of 0.4-2 g of phytosterols is really useful to indicate an impact on reducing LDL ldl cholesterol. Sunflower seeds include round 270 mg/100 g, so they’ll assist considerably together with your really useful consumption. [9,10]
Common power and nutrient content material of sunflower seeds
|
Dietary values |
|
|---|---|
| Power worth | 584 kcal |
| Fats | 51.5 g |
| – monounsaturated fatty acids | 18.5 g |
| – polyunsaturated fatty acids | 23 g |
| Carbohydrates | 20 g |
| Fibre | 8.6 g |
| Protein | 20.8 g |
eat sunflower seeds?
You may get pleasure from them on their personal as a tasty snack, or roast them, which provides them an attention-grabbing flavour and aroma. The seeds will also be used to boost your favorite dishes.
- salads
- home made muesli bars or granola
- soups
- spreads
- truffles, for instance, banana cake
- cereal porridge
5. Pumpkin seeds
Because the identify implies, pumpkin seeds are obtained from the pumpkin. They’re usually seen as a waste product, which is a superb pity as they’re full of health-enhancing vitamins.
Not solely pumpkin seeds, but additionally the pumpkin seed oil produced from them is a nutritionally wealthy meals with many advantages.
What are the well being advantages of pumpkin seeds?
- Due to their composition, they’ve a constructive impact on the well being of the coronary heart and blood vessels.
- They may help decrease blood sugar ranges, which might make them helpful for diabetics.
- Research additionally point out their attainable antidepressant impact.
- In addition they present a promising constructive impact on assuaging prostatic hyperplasia (benign enlargement of the prostate).
- They could additionally presumably have antimicrobial results. [3]
What do pumpkin seeds include?
Pumpkin seeds are additionally recognized for his or her wholesome fats content material. By way of unsaturated fatty acids, omega-6 linoleic acid and monounsaturated oleic acid paved the way. The protein of pumpkin seeds excels in its important amino acid content material. Actually, their spectrum is just like that of soya, which makes them a comparatively top quality vegetable protein supply.
These seeds are additionally wealthy in vitamin E, magnesium, potassium, phosphorus and zinc. They’re additionally recognized for his or her comparatively excessive iron content material. Nevertheless, it needs to be remembered that, as with different plant sources, this mineral is much less simply absorbed than from animal meals. Nevertheless, its absorption could be enhanced by combining it with vitamin C or animal protein.
Amongst different bioactive substances, they owe their helpful results to carotenoids, saonins, phenolic substances and phytosterols. [3]
Common power and nutrient content material of pumpkin seeds
|
Dietary values |
|
|---|---|
| Power worth | 559 kcal |
| Fats | 49 g |
| – monounsaturated fatty acids | 16.2 g |
| – polyunsaturated fatty acids | 21 g |
| Carbohydrates | 10.7 g |
| Fibre | 6 g |
| Protein | 30.2 g |
eat pumpkin seeds?
Typically, pumpkin seeds are eaten on their very own, both of their pure type or roasted. Nevertheless, like others, you can even add them to your favorite recipes.
- on a salad
- in soups
- in porridge
- in granola or muesli bars
- in pesto
- in hand-crafted baked items, resembling carrot bread
6. Hemp seeds
Hemp seeds come from the hashish plant, so due to this reality they’ve lengthy been ignored. Nevertheless, not like different components of the plant, they include solely negligible quantities of psychotropic substances. Quite the opposite, they boast many helpful vitamins and well being advantages. [4]
What are the well being advantages of hemp seeds?
- They may help decrease blood ldl cholesterol and thus assist forestall atherosclerosis.
- The cardiovascular system can also profit from the considerable arginine, which is concerned within the physique’s manufacturing of nitric oxide. This helps dilate and loosen up blood vessels and decrease blood stress. [4]
- It additionally seems to have a constructive impact on the pores and skin. It may well assist relieve dryness or itching related to eczema. [2]
- Research additionally focus on their affiliation with the alleviation of menopausal signs. [4]
What do hemp seeds include?
Wholesome fat make up a very powerful a part of these seeds. These are primarily unsaturated fatty acids, most of that are PUFAs. The ratio of monounsaturated to polyunsaturated FAs is 3:1 to 5:1, which additionally represents the best ratio of those two sorts of FAs within the food plan. Hemp seeds can thus assist enhance the illustration of the helpful fat in your food plan. These seeds additionally boast a comparatively excessive proportion of protein, which can also be simply digestible. Hemp protein can thus be an incredible selection of plant protein for vegans. [4]
Hemp seeds are equally wealthy in micronutrients. These embody vitamin E, phosphorus, magnesium, calcium, zinc and copper. They’re additionally wealthy in helpful phytosterols.
Common power and nutrient content material of hemp seeds
|
Dietary values |
|
|---|---|
| Power worth | 553 kcal |
| Fats | 48.8 g |
| monounsaturated fatty acids | 5.4 g |
| polyunsaturated fatty acids | 27.5 g |
| Carbohydrates | 8.67 g |
| Fibre | 4 g |
| Protein | 31.6 g |
eat hemp seeds?
These unassuming seeds could be added to each candy and savoury dishes. For instance, attempt the next.
- for sprinkling on a creamy soup
- in crackers and biscuits
- on a salad
- for the manufacturing of hemp milk
- in candy truffles, porridges or smoothies
7. Poppy seeds
The poppy has been in existence and cultivated since historical occasions. It has been used not solely in vitamin but additionally as a medicinal substance. It accommodates opium, which has analgesic (pain-relieving) properties. This liquid from the unripe poppy seeds additionally accommodates addictive substances. Poppy seeds, nevertheless, don’t include these substances and may subsequently be safely consumed as a part of a standard food plan.
What are the well being advantages of poppy seeds?
- They could be helpful for coronary heart well being, due to their unsaturated fatty acid content material.
- They could be useful within the therapy of osteoporosis.
- Scientists additionally speak about their antioxidant and antimicrobial results. [7]
What do poppy seeds include?
Poppy seeds are wealthy in fibre and unsaturated fat. Of those, omega-6 fatty acids are essentially the most considerable.
Of the micronutrients, manganese, zinc, copper and phosphorus are price mentioning. Additionally, you will usually examine poppy seeds in reference to their excessive calcium content material. Nevertheless, calcium is much less simply absorbed than from animal sources (e.g. dairy merchandise) as a result of its antinutritional content material (e.g. phytic acid). This needs to be saved in thoughts particularly when following a vegan food plan. [6]
Common power and nutrient content material of poppy seeds
|
Dietary values |
|
|---|---|
| Power worth | 525 kcal |
| Fats | 41.6 g |
| – monounsaturated fatty acids | 6 g |
| – polyunsaturated fatty acids | 28.6 g |
| Carbohydrates | 28 g |
| Fibre | 19.5 g |
| Protein | 18 g |
eat poppy seeds?
You’re most aware of poppy seeds in reference to baking and candy recipes. For instance, they are often added to the next dishes.
- in your favorite truffles
- cheesecake
- in porridge
- within the manufacturing of poppy seed drinks, most notably poppy seed milk
- in poppy seed potato dumplings or, for instance, steamed buns
What different seeds can diversify your food plan?
The seeds that we’ve got talked about are essentially the most generally present in shops and usually added to meals by a lot of you. Nevertheless, there are numerous extra that you could be come throughout.
- Many generally use quinoa seeds as a aspect dish, and but it’s the seed of a plant known as Chenopodium quinoa. It’s naturally a gluten-free pseudocereal.
- Cumin or fennel seeds are characterised by their distinctive aroma. In doing so, they include substances that may be helpful for digestive issues resembling flatulence and belly bloating.
- Pomegranate seeds stand out for his or her distinctive candy and bitter style and juiciness. They’re full of antioxidants, fibre and potassium.
- Apricot kernels additionally belong amongst seeds. You could have come throughout the truth that they include what is called vitamin B17, to which some attribute, for instance, an anti-cancer impact. Nevertheless, this impact has by no means been confirmed. Quite the opposite, it’s price being cautious. This ‘vitamin’ is the truth is amygdalin, from which poisonous hydrogen cyanide is shaped within the physique. Extreme doses can thus be toxic. The EFSA states {that a} wholesome grownup can eat three kernels with out exceeding the established secure dose. [15]
What are sprouting seeds?
There are a lot of seeds that can not be eaten uncooked, however sprouting makes them extra digestible. It is because the antinutritional content material is diminished. As well as, sprouting additional will increase the proportion of helpful substances within the seed.
Which seeds could be sprouted at dwelling?
- mustard seeds
- alfalfa
- radish seeds
- broccoli seeds
- arugula seeds and others
germinate seeds?
The method could be very easy. To start with, purchase or make a germination bowl or jar at dwelling. It’s then essential to soak the seeds and preserve them moist throughout germination. The seeds will then germinate in about two days. The precise process depends upon which seeds and which germination technique you select.
What number of seeds must you eat every day?
What portion is best for you depends upon your targets and the present composition of your food plan. Nevertheless, assuming you eat a assorted and balanced food plan and simply wish to complement your food plan with wholesome fat and different vitamins, deal with your self to round 30g of seeds a day. This portion is massive sufficient to offer you essential vitamins, however on the identical time it doesn’t include too many energy.
You too can benefit from the seeds whereas shedding pounds when you find yourself in a calorie deficit. Nevertheless, it’s particularly essential to management your portion dimension. As a result of seeds are fairly calorie dense as a result of their excessive fats content material, it’s straightforward to overdo it on portion dimension. Due to this fact, be sure that the portion of seeds is inside your optimum every day power consumption. Our on-line power and nutrient calculator will aid you decide what your best calorie consumption is.
What’s the lesson?
These seeds are unassuming at first look, however include a surprisingly great amount of vitamins. Before everything, they boast wholesome fat, but fibre, nutritional vitamins and different antioxidants will not be lagging far behind. Whether or not you select flax, chia, hemp, pumpkin or sesame seeds, you’re certain to enhance your well being. Nevertheless, you’ll do greatest to rotate them and embody them frequently in your food plan. Solely then will your physique have the ability to reap the very best advantages from their constructive impression in your coronary heart, mind, digestion and different areas of well being. Now, which meal are you going so as to add them to in the present day?
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Sources:
[1] ADELEKE, B.S. – BABALOLA, O.O. Oilseed crop sunflower (Helianthus annuus) as a supply of meals: Dietary and well being advantages. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7500752/
[2] CERINO, P. et al. A Assessment of Hemp as Meals and Dietary Complement. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7891210/
[3] DOTTO, J.M. – CHACHA, J.S. The potential of pumpkin seeds as a useful meals ingredient: A evaluate. – https://www.sciencedirect.com/science/article/pii/S2468227620303136
[4] FARINON, B. et al. The Seed of Industrial Hemp (Hashish sativa L.): Dietary High quality and Potential Performance for Human Well being and Vitamin. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400098/
[5] KAJLA, P. et al. Flaxseed—a possible useful meals supply. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/
[6] MELO, D. et al. Dietary and Chemical Characterization of Poppy Seeds, Chilly-Pressed Oil, and Cake: Poppy Cake as a Excessive-Fibre and Excessive-Protein Ingredient for Novel Meals Manufacturing. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9562219/
[7] MUHAMMAD, A. et al. Assessment on physicochemical, medicinal and nutraceutical properties of poppy seeds: a possible useful meals ingredient. – https://ffhdj.com/index.php/ffhd/article/view/836
[8] PARIKH, M. et al. Dietary Flaxseed as a Technique for Enhancing Human Well being. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/
[9] PHILLIPS, Okay.M. et al. Phytosterol composition of nuts and seeds generally consumed in the USA. – https://pubmed.ncbi.nlm.nih.gov/16302759/
[10] RAUF, S. et al. The exploitation of sunflower (Helianthus annuus L.) seed and different components for human vitamin, medication and the business. – https://www.degruyter.com/doc/doi/10.1515/helia-2020-0019/html
[11] ULLAH, R. et al. Dietary and therapeutic views of Chia (Salvia hispanica L.): a evaluate. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
[12] WEI, P. et al. Sesame (Sesamum indicum L.): A Complete Assessment of Dietary Worth, Phytochemical Composition, Well being Advantages, Improvement of Meals, and Industrial Purposes. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573514/
[13] Dietary Reference Values | DRV Finder. – https://multimedia.efsa.europa.eu/drvs/index.htm
[14] FoodData Central. – https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/vitamins
[15] Apricot kernels pose danger of cyanide poisoning | EFSA. – https://www.efsa.europa.eu/en/press/information/160427
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