Sunflower seeds are generally used as kuaci, and this snack is quite popular with the people of Indonesia. Despite having a small size, sunflower seeds store many health benefits, you know.
Sunflower seeds come from the sunflower plant (Helianthus annuus). The seed flesh covered by a black shell with white stripes has a savory taste and a crunchy texture.
Besides being used as a snack, sunflower seeds can also be used as a complement to food, such as salads or porridge oatmeal.
Various Benefits of Sunflower Seeds
Sunflower seeds contain protein, carbohydrates, fiber, and fat. In addition, sunflower seeds also contain many vitamins and minerals needed by the body, such as vitamin E, vitamin B1, vitamin B3, vitamin B6, folic acid, magnesium, zinc, copper, phosphorus, and iron.
Seeing these many nutrients, it's no wonder that sunflower seeds can bring various health benefits, including:
1. Prevent inflammation
Long-standing inflammation in the body can lead to chronic disease. Now, the benefits of sunflower seeds in this case is to prevent the appearance of inflammation in the body.
This is because sunflower seeds contain vitamin E, flavonoids, and bioactive compounds that can act as anti-inflammatory to inhibit and suppress inflammatory reactions.
In fact, in one study it was proven that consuming sunflower seeds five or more times a week can reduce the risk of developing chronic diseases, such as heart disease, type 2 diabetes, and stroke.
2. Maintain heart health
The benefits of sunflower seeds in maintaining heart health come from various aspects. The bioactive peptide and magnesium compounds present in this snack are known to reduce high blood pressure, which is a risk factor for heart failure.
In addition, sunflower seeds are also rich in linoleic acid, which is a type of unsaturated fatty acid that can be healthy for the heart. This substance can help lower bad cholesterol levels in the blood thereby reducing the risk of coronary heart disease.
3. Maintain blood sugar levels
Sunflower seeds are a snack with a low glycemic index. Snacks like this are suitable for diabetics because they will not drastically raise blood sugar.
Plus, research shows that consuming 30 grams of sunflower seeds daily for 6 months can lower blood sugar levels by as much as 10%. This is thought to be due to the content of chlorogenic acid compounds contained in sunflower seeds.
4. Maintain digestive health
In 30 grams of sunflower seeds contained about 3 grams of fiber. Although relatively small (only meets 1/8 of daily needs), the presence of fiber in the daily diet can improve the work of the intestines in absorbing nutrients and maintaining the balance of good bacteria in the intestines.
5. Maintain ideal body weight
Getting the ideal body weight is certainly the dream of many people. now, you can make it happen regularly snack sunflower seed. The protein, healthy fat, and fiber content in sunflower seeds can make you feel full longer so you can reduce the desire to overeat.
In addition to the benefits mentioned above, the nutritional content and compounds in sunflower seeds are also thought to be able to relieve PMS symptoms, maintain healthy bones and skin, prevent babies from being born with neural tube defects, and maintain and repair body tissues.
Sunflower seeds are a healthy snack option, but they are also calorie-dense. Therefore, do not consume it excessively, so that you avoid obesity and diabetes. In addition, consuming excessive sunflower seeds is also at risk of causing hardening of the stool which leads to chronic constipation.
So, if you want to get the benefits of sunflower seeds, limit their consumption to 30 grams (± 160 calories) per day.
If you have an allergic reaction or have difficulty defecating due to eating too many sunflower seeds, contact your doctor immediately to get the right treatment.