Benefits of Sunflower Seeds You Should Know
Kuaci is another name for sunflower seeds. In addition to the delicious taste, this snack is also healthy for our bodies. Its soft texture and very rich in nutrients make this food popular among Indonesian people. In addition to the various benefits that we get from kuaci, this snack is very easy to get in traditional markets at very affordable prices. Some recipes also use sunflower seeds as a spice.
Sunflower seeds are usually about 6 mm to 10 mm long. It is conical in shape and has a smooth surface. The outer part of the sunflower seed is black with the inside there are gray and white seeds.
Sunflower seeds are produced from plants from the Asteraceae family in the Helianthus genus. Its scientific name is Helanthus annuss. This plant thrives in Central America but today various countries such as Russia, China, the United States and Argentina have a large production in the cultivation of this plant. Each sunflower head can contain hundreds of seeds containing vegetable oil.
The following is a nutritional table from Wikipedia.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,445 kJ (584 kcal) |
|
Carbohydrates
|
20 g
|
| Sugars | 2.62 g |
| Dietary fiber | 8.6 g |
|
Fat
|
51.46 g
|
| Saturated | 4.455 g |
| Monounsaturated | 18.528 g |
| Polyunsaturated | 23.137 g |
|
Protein
|
20.78 g
|
| Vitamins | |
| Thiamine (B1) |
(129%)
1.48 mg |
| Riboflavin (B2) |
(30%)
0.355 mg |
| Niacin (B3) |
(56%)
8.335 mg |
|
Pantothenic acid (B5)
|
(23%)
1.13 mg |
| Vitamin B6 |
(103%)
1.345 mg |
| Folate (B9) |
(57%)
227 μg |
| Choline |
(11%)
55.1 mg |
| Vitamin C |
(2%)
1.4 mg |
| Vitamin E |
(234%)
35.17 mg |
| Minerals | |
| Calcium |
(8%)
78 mg |
| Iron |
(40%)
5.25 mg |
| Magnesium |
(92%)
325 mg |
| Manganese |
(93%)
1.95 mg |
| Phosphorus |
(94%)
660 mg |
| Potassium |
(14%)
645 mg |
| Sodium |
(1%)
9 mg |
| Zinc |
(53%)
5 mg |
By looking at the nutritional content above, we can find out the various benefits contained by sunflower seeds. The following are some of the benefits of sunflower seeds.
Benefits of Sunflower Seeds Prevent cancer
Selenium is a mineral that plays an important role in overall health. This mineral helps to repair DNA and reduces the development of cancer cells. Selenium works with Vitamin E and helps prevent heart disease.
Helps Digestion
Dietary fiber is also found in sunflower seeds, which is useful for controlling cholesterol and blood glucose levels. Fiber is also useful for promoting good digestive tract health. Sunflower seeds also still contain tryptophan – an amino acid that helps to produce serotonin.
Maintain Heart Health
Sunflower is a source of vitamin E. Vitamin E is very important in the prevention of cardiovascular disease (diseases related to the heart). Vitamin E is an antioxidant that will help prevent the effects of free radicals resulting from the oxidation of cholesterol. When oxidized, cholesterol can stick to the walls of blood vessels and cause atherosclerosis which can lead to clogged arteries, heart attacks, or strokes. We can get more than ninety percent of our daily requirement of vitamin E in just a quarter cup of sunflower seeds.
Benefits of Sunflower Seeds Maintain Skin Health
Vitamin E is sometimes described as the “lightning rod” of cells, allowing it to ward off reactive molecules that attack cells, thus causing no damage. The function of vitamin E is very clear for the skin, because vitamin E directly protects the skin from ultraviolet radiation.
Maintain Bone Health
Sunflower seeds contain Phosphorus and Magnesium, this means sunflower seeds can be efficacious to make bones grow healthy and strong.
Benefits of Sunflower Seeds Maintain Hair Health
Sunflower seeds contain some iron and zinc. Every 100 grams of sunflower seeds contains 5.25 mg grams of iron which meets 63 percent of daily needs, besides that it also contains 5 mg of zinc which meets 45 percent of daily needs. Both of these substances are very good for maintaining healthy hair.
