12 Amazing Benefits Of Sunflower Seeds For Skin, Hair, And Health - Sunflower seeds or we often call it a quaci is one of the healthy snacks. It has a soft texture and is very rich in nutrients. In addition, this snack is also a lot we encounter in traditional markets at an affordable price of course. In addition to being eaten as a popular snack, sunflower seeds are also used for a variety of recipes.
Sunflower seeds have a length of about 6 mm to 10 mm and have a cone shape with a smooth surface. The color of the outer black coat with a single gray gray seed. Each sunflower head can contain hundreds of seeds containing vegetable oils.
Explanation of nutritional content
Sunflower seeds are loaded with energy, in 100 gr of seed contains about 584 calories. In addition, it is one of the greatest health sources because it has the nutritional, mineral, antioxidant and vitamin benefits that the body needs. The calorie content of sunflower seeds comes from unsaturated fatty acids.
In addition, this flower seed is a source of protein with amino acids that are essential for growth, especially in children. 100 g of seeds provides about 21 g protein or about 37% of the recommended daily value. Sunflower seeds also have health benefits that is with the content of poly-phenol compounds such as chlorogenic acid, quinic acid, and caffeic acid. This compound acts as a natural anti-oxidant that helps remove harmful oxidant molecules from the body. Furthermore, chlorogenic acid helps lower blood sugar levels by limiting the breakdown of glycogen in the liver. This is one of the benefits of sunflower seeds are very important for the body.
Furthermore, this flower seed is also a very rich source of vitamin E; Containing about 35.17 g per 100 g (about 234% of the RDA). Vitamin E is a powerful fat soluble antioxidant, necessary to maintain the integrity of mucous membranes and skin cells by protecting it from harmful radicals free of oxygen.
It is also one of the best sources of the vitamin B-complex group such as niacin, folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin. Sunflower seeds also contain folic acid. 100 g of seeds contains 227 mg of folic acid, which is about 37% of recommended daily intake. Niacin and pyridoxine are other B-complex vitamins that are found abundantly in sunflower seeds. Approximately 8.35 mg or 52% of daily recommendation levels are present in 100 g of sunflower seeds.
Sunflower seeds are also very rich in important minerals such as calcium, iron, manganese, zinc, magnesium, selenium, and copper. All of these mineral deposits play an important role in bone mineralization, red blood cell production, enzyme secretion, hormone production, and in the regulation of cardiac muscle activity.
12 Amazing Benefits Of Sunflower Seeds For Skin, Hair, And Health
Sunflower seeds are a food source that contains lots of vitamin E, the antioxidant that dissolves in body fat. Vitamin E is absorbed by the body to neutralize free radicals that can damage fatty structures such as cell membranes, brain cells, and cholesterol. By protecting cellular and molecular components, vitamin E has a significant anti-inflammatory effect, which can reduce symptoms of asthma, osteoarthritis, rheumatoid arthritis. Vitamin E has also been shown to reduce the risk of colon cancer, helping to reduce the severity and frequency of hot flashes in women who experience menopause, as well as help reduce diabetes complications.
2. Prevent cardiovascular disease
Vitamin E in sunflower seeds also has an important role in the prevention of cardiovascular disease. Vitamin E is one of the major antioxidants found in cholesterol particles that can help prevent free radicals from cholesterol oxidation. Cholesterol can lead to blockage of blood vessels, heart attacks, or stroke.
Vitamin E can significantly reduce the risk of developing atherosclerosis. Studies show that a person who gets sufficient amounts of vitamin E is at a lower risk of dying from a heart attack compared to people who have inadequate vitamin E intake.
3. Lowering cholesterol
Content of phytosterols in sunflower seeds can help lower cholesterol and can increase the response and decrease the risk of certain cancer immunity.
A study in the Journal of Agricultural and Food Chemistry showed that most of the phytosterols present in nuts and seeds such as sesame seeds contain phytosterols between 400-413 mg per 100 grams, walnuts between 113 mg / 100grams, Sunflower has a content of phytosterols between 270-289 mg / 100 g, and pumpkin seeds between 265 mg / 100 g.
4. Can calm nerves, muscles, and blood vessels
The content of magnesium in sunflower seeds has a role to offset calcium, so it is helpful in regulating nerves and muscles. Magnesium can make nerves like blood vessels and muscles work normally. Adequate intake of magnesium may contribute to high blood pressure, muscle spasms (including cardiac muscle spasms or airway seizures due to asthma symptoms), migraine, muscle cramps (such as tension, pain and fatigue).
5. Maintaining bone health
The content of magnesium in sunflower seeds is also necessary for bone health and energy production. About 2/3 of magnesium in the human body is found in our bones. Some of them help provide the physical structure of bone, and the rest can be found and stored on the surface of the bone to be utilized according to the needs of the body.
6. Increase the detoxification process and prevent cancer
The content of selenium in sunflower seeds is a mineral that is very important for the health of the body. Selenium has been shown to induce DNA repair in damaged cells, inhibit cancer cell proliferation, and induce their apoptosis, and use the body to remove abnormal cells.
In addition, selenium incorporated from many proteins, including glutathione peroxidase is essential for cancer protection. Glutathione peroxidase is one of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify potentially harmful molecules. When the level of glutathione peroxidase is too low, the toxic molecules are not removed and it can harm the body's cells, damage DNA cells, and promote the development of cancer cells. The richness of selenium is another reason that sunflower seeds can make a good snack.
7. Can prevent heart attacks and strokes
Sunflower seeds are a rich source of magnesium. Numerous studies have shown that magnesium can help reduce asthma, lower high blood pressure, prevent migraines, and reduce the risk of heart attacks and strokes.
In addition, Sunflower seeds are also rich in unsaturated linoleic fatty acids that can help lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood. Research studies show that eating foods rich in monounsaturated fats can help prevent coronary heart disease and stroke by supporting a healthy blood lipid profile.
8. Good for child growth
Sunflower seeds are an excellent source for proteins with high quality amino acids that are essential for growth, especially in children.
9. Lower blood sugar levels
Sunflower seed contains many poly-phenol compounds such as chlorogenic acid, quinic acid, and caffeic acid are very beneficial for the health of the body. This compound serves as a natural anti-oxidant that can help remove harmful oxidant molecules from the body. Chlorogenic acid can help lower blood sugar levels by limiting the breakdown of glycogen in the liver.
10. Maintain healthy skin
The content of vitamin E in sunflower seeds is an antioxidant necessary to maintain the integrity of mucous membranes and skin cells by protecting them from free radicals.
11. Beneficial for the development of the fetus
Good content of folic acid in sunflower seeds is about 227 mg / 100 gr is very important for DNA synthesis and can prevent neural defects in the fetus.
12. Reduce depression
The content of Niacin and pyridoxine in sunflower seeds in addition to lowering cholesterol levels in the blood, is also able to increase GABA activity (Gamma-aminobutyric Acid) in the brain, which in turn will help reduce anxiety and neurosis.
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12 Amazing Benefits Of Sunflower Seeds For Skin, Hair, And Health - Although rare and rare occur but the allergy to sunflower seeds could happen. Some of the reactions that may be found in someone who has allergies to these snacks include skin itching, sneezing, itching in the eyes, gastritis, vomiting, and so forth.