Sunflower seeds are rich in healthy fats, good for digestion and prevent constipation
, Jakarta - Sunflower seeds are rich in healthy fats and are often eaten as a snack. The crunchy texture and delicious taste are usually sold whole or without the skin. To enjoy sunflower seeds that are still intact, most people choose to eat them directly by first peeling the skin with their teeth.
Besides being eaten directly, sunflower seeds can also be consumed by mixing it into granola, stirring it with cereal, sprinkling it on top of yogurt, salads or stir-frying vegetables. Not a few also add it to burgers or bread and muffin toppings. So that the sunflower seeds you buy do not go rancid easily, store them in an airtight container and refrigerator to keep them durable.
Sunflower seeds contain many nutrients that are useful for the body. Natural D ¼ cup (34 grams) of sunflower seeds consist of 207 calories, 7 grams carbohydrates, 19 grams of fat, and 6 grams of fat. Sunflower seeds contain very little sugar and are categorized as a food with a low glycemic index. Some of the vitamins in it include vitamin E, vitamin B6, thiamine, niacin, and folate. Meanwhile, sunflower seeds also contain minerals such as magnesium, phosphorus, selenium, zinc , iron, and potassium.
Based on research, here are some of the benefits of sunflower seeds
1. Reducing inflammation
According to one study , people who ate sunflower seeds at least five times a week had 32 percent lower levels of C-reactive protein than those who ate no whole grains. This study was conducted on 6,000 adults aged 45-84 years. The decrease in C-reactive protein levels is thought to have occurred due to the vitamin E content in sunflower seeds. C-reactive protein is a marker of inflammation in the body, which is associated with an increased risk of heart disease and type 2 diabetes. In addition, the flavonoids in sunflower seeds also help reduce inflammation .
2. Prevent heart disease
The compounds present in sunflower seeds are known to help block enzymes that cause narrowing of blood vessels. As a result, blood pressure will decrease as your blood vessels relax. On the other hand, the magnesium content in sunflower seeds helps reduce blood pressure levels. Meanwhile, the linoleic acid content in it can also help lower cholesterol levels.
3. Prevent diabetes
It has been tested in several studies, sunflower seeds have the potential to prevent type 2 diabetes. In one study, people who added 30 grams of sunflower seeds to their diet decreased blood sugar levels by about 10 percent. This is thought to be inseparable from the chlorogenic acid content in it. Meanwhile, other studies suggest that sunflower seeds can help reduce the effect of carbohydrates on your blood sugar. The protein and fat content in sunflower seeds allows the release of sugar from carbohydrates to be carried out gradually.
4. Maintain a healthy digestive system
Sunflower seeds contain fiber which is useful for maintaining the health of your digestive system. Fiber is a part of carbohydrates that cannot be digested by the body. Eating foods with fiber content can help the intestines regulate consumption, digestion, and absorption of food.
5. Overcoming constipation
Eating fibrous foods such as sunflower seeds allows you to get a laxative effect. Meanwhile, research also shows that eating fibrous foods can increase the frequency of bowel movements in people with constipation or constipation.
6. Prevent cell damage due to free radicals
The content of vitamin E in sunflower seeds helps nerve function and boosts immunity. Being antioxidants, vitamin E helps protect the body from cell damage caused by free radicals.
7. Maintain ideal body weight
Having a fiber content, consuming sunflower seeds can make you feel fuller for longer. This feeling keeps you from overeating so that your weight can be controlled. According to research, people who eat a high fiber diet tend to be able to maintain their weight.
8. Reducing the risk of getting cancer
According to research, eating fibrous foods such as sunflower seeds tends to have a lower risk of developing cancer . One of the cancers that can be prevented by eating high fiber foods is colon cancer. This has been proven by several studies.