Sunflower Seeds Nutrition Health Benefits

Sunflower seeds are popular because its one of delicious and healthy snack, but there are only a little people that realize sunflower seeds nutrition has so many health benefits. Sunflower seeds are an excellent source of polyunsaturated oils that make them as a good food for heart health.

Almost 90% of the fat in sunflower seeds are good fats, unsaturated fats. Sunflower seeds that has latin name Helianthus annuus contain monosaturated fats that help lower total cholesterol and LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). In addition, sunflower seeds contains Vitamin E and Vitamin B 1 (Thiamin). Manganese, magnesium, copper, selenium, phosphorus, vitamin B 3 (Niacin), Vitamin B5 (Pantothenic) and folate can also be found in good quantities in sunflower seeds. Below you can read sunflower seeds nutrition facts table.

Sunflower seeds nutrition facts

Sunflower kernel seeds (dried)
Nutritional value per 100 g
Source: USDA Nutrient data base 

Energy : 584 Kcal 
Carbohydrates : 20 g 
Protein : 20.78 g 
Total Lipid (Fat) : 14.66 g 
Dietary Fiber : 8.6 g 
Water : 4.73 g 
Total sugar : 2.62 g 

Vitamins 
Folates : 227 µg 
Niacin : 8.335 mg 
Riboflavin : 0.355 mg 
Thiamin : 1.480 mg 
Vitamin A : 50 IU 
Pyridoxine : 1.345 mg 
Vitamin C : 1.4 mg 
Vitamin D : 0 IU 
Vitamin E : 35.17 mg 
Vitamin K : 0 µg 

Minerals 
Calcium : 78 mg 
Iron : 5.25 mg 
Magnesium : 325 mg 
Phosphorus : 660 mg 
Zinc : 5 mg 
Sodium : 9 mg 
Potassium : 645 mg 

Lipids 
Saturated fatty acids : 4.455 g 
Monounsaturated fatty acids : 18.528 g 
Polyunsaturated fatty acids : 23.137 g 

10 Sunflower seeds health benefits

1. Prevent Cancer: Sunflower seeds are a source of selenium, studies show a strong correlation between low selenium intake and cancer incidence. Selenium is also shown to induce in DNA repair and synthesis in damaged cells, to inhibit cancer cell proliferation, and to induce their apoptosis.


2. As an anti-inflammatory: Sunflower seeds are a source of vitamin E as an antioxidant. Vitamin E runs through the body neutralizing free radicals that would otherwise be damaging fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol. Vitamin E has anti-inflammatory effects that result in a reduction in asthma symptoms, osteoarthristis, as well as rheumatoid arthritis.


3. Maintain Healthy Cardiovascular (Heart and Blood Vessels): Sunflower seeds are rich in vitamin E, which plays an important role in preventing cardiovascular disease. Vitamin E is an antioxidant that helps prevent the oxidation of cholesterol by free radicals. If cholesterol is oxidized by free radicals then cholesterol will stick to blood vessel walls and cause atherosclerosis (clogged arteries by cholesterol plaque) that can lead to clogged arteries, heart disease and stroke.


4. Assisting Growth: Sunflower seeds are a good source of protein. Protein is required by the body to build muscle so it is good untu consumed by children aged growth. 100 grams of sunflower seeds contain about 21 grams of protein (37% recommended daily protein intake).


5. Reduce Risk of Diabetes: Sunflower seeds contains chlorogenic acid that helps reduce blood glucose levels by limiting the breakdown of glycogen in the liver.


6. Protecting Nerve: Vitamin B1 strengthen the myelin coating of nerve function nerve menlindungi. Lack of vitamin B1 can cause damage to the myelin coating of nerve and disrupt nerve function.


7. Healthy Brain: Sunflower seeds contain folate which is an important nutrient for the brain, so the brain and helps maintain healthy brain function.


8. Maintaining Bone Health: Sunflower seeds are rich in minerals magnesium and phosphorus needed to build strong bones and healthy.


9. Maintaining Healthy Skin: Vitamin E is contained in sunflower seeds is also very beneficial for maintaining healthy skin. Vitamin E is known to prevent skin cell damage due to ultraviolet rays.


10. Nourish Hair: Every 100 grams of sunflower seeds contains 5.25 mg of iron (63% of daily needs) and 5 mg of zinc (45% of daily needs). Both minerals are very important for maintaining fertility hair.

List Of High Purine Foods That Should Avoided By Gout Sufferers

People who have gout disease, should avoid foods high in purines. If it does not comply with these regulations, then certainly the disease will recur. Gout or feels pain in the joints was so painful and disturbing for the sufferer. Gout attacks can happen to anyone and can occur both in a matter of months or days. Men who are obese / obesity is a group of people who are at high risk of gout.

Most foods high in purine are meats, such as beef, liver, turkey and some fish. However, there are some vegetables that are high in purines and will lead to an increase in the amount of uric acid in the body. Uric acid will crystallize and accumulate in the joints, causing inflammation (inflammation) and swelling are signs and symptoms of gout classic. The medical term for too much uric acid in the blood stream is hyperuricemia.

To reduce pain, many gout patients consuming medical drugs purchased at pharmacies. But keep in mind, these drugs may lead to impaired kidney function. So the easiest way to treat gout is to avoid food restrictions and conduct a healthier lifestyle, such as regular exercise, especially for the elderly.

In general, vegetables have a very useful role for health, but for the case of uric acid there are some vegetables that need to be avoided, such as: 

1. Spinach: Spinach is a leafy green vegetable that is high in iron, vitamin C, luteins, beta-carotene and flavonoids. Unfortunately for those who suffer from gout or uric acid, spinach is one vegetable that should be avoided because of the high purine content. Spinach has 57 g of purine for every 100 g of spinach. 


2. Asparagus: Asparagus is high in folate and potassium and can be eaten either hot or cold, after it is cooked. Asparagus is also one vegetable that should be avoided for gout sufferers, because of the high purine content that is 23 g per 100 g of asparagus.


3. Cauliflower: Cauliflower is often served in a mixture of vegetables or as a side dish. Cauliflower is also included in the list of vegetables that contain high amounts of purine. Purines in cauliflower is 51 g per 100 g cauliflower. 


4. Mushrooms: In every 100 gr of mushrooms contain 17-92 g of purines. It is on the list of vegetables that should be avoided if you are trying to limit the amount of uric acid.

For a complete list of high purine food, please read the following table:

List of high purine foods
Foods	Uric acid (mg/100g)
Theobromine (chocolate caffeine)	2300
Spleen sheep / goats	773
Beef liver	554
Sardines	480
Mushrooms	448
Cow spleen	444
Gnetum gnemon leaves	366
Cow lung	339
Kale, Spinach	290
Bovine kidney	269
Beef heart	256
Chicken liver	243
Sheep/goats heart	241
Anchovy	239
Shrimp	234
Gnetum gnemon seeds	222
Horse meat	200
Soy and nuts	190
Chicken breast with skin	175
Chicken meat	169
Goose meat	165
Beef tongue	160
Snapper fish	160
Tempeh	141
Duck meat	138
Shellfish	136
Lobster	118
Tofu	108

Food is Making Healthy Skin

We certainly never seen anyone who looks younger than her age or older. Apparently food plays a role in this case, want to know the secret? For information, the skin reflects your overall health condition. Smooth skin makes you look younger. Please try some foods / drinks following a good effect on the skin.

pic : dasrikardavira94.wordpress.com

1. Water
Well hydrated skin is the main allies. The water here is pure water, instead of water in a soup or soda. So, make sure to drink at least eight glasses of water every day.

2. Berry
Fruits such as plums, strawberries, blueberries contain many antioxidants. This means that these fruits worthy of consumption so healthy and beautiful skin.

3. Salmon
Skin desperately need fatty acids. If the fish are not included in the list menu, can be replaced with walnuts, vegetable or canola oil. All three have the same result. Omega 3 and Omega 6 is important, but this is a fatty acid that can make the body more healthy.



4. Green tea
Although the form of drinks, green tea has polyphenols that have anti-inflammatory characteristics. This is good news for our skin.

5. Low-fat yogurt
Derivative products of low fat milk but rich in vitamin A. It was common knowledge when the vitamin is essential for the skin. Even if we have problems with the thyroid gland or diabetes, this is a good reason for storing food.

6. Avocado
Green fruit is rich in vitamin B complex and contains oil that serves as an anti-inflammatory. The content also can relieve skin irritation, red or inflamed skin acne. We can combine it with yogurt or berries, and drink when morning came.

7. Mango
This fruit contains a lot of vitamin A is good for the skin. He can fix the skin cells that do not look dull. In addition mango has only 70 calories in each presentation. Ideal for weight reduction program.

Benefits of Drinking Milk To Lower Risk of Breast Cancer

 Benefits of milk had no doubt. Halfway all the nutrients contained leadership milk is gratifying quality. Protein and milk fat has a formidable properties. Vitamins and minerals, milk is relatively unreduced.

 Milk encumbrance serve as flagging control heterogeneous forms. Acknowledged s not anything fresh or pure embodiment, commensurate now powdered milk or pithy milk. Humans are and consuming milk from milk - containing subsistence goods, alike thanks to cheese, cool cream, and yogurt.

 However, crackerjack are still differences of presumption about the consumption of this milk. No clump has claimed that the consumption of milk every tour is not gratifying for health, especially vascular diseases equivalent because narrowing of redness vessels. The argument is, milk intensification damask cholesterol levels develop into a risk fixins for feelings malady. Secondly, well-qualified is a firm analogy between average milk production per capita suppress deaths from passion ailment money some countries.

 Other groups supporting the role of milk at a penniless risk of different degenerative diseases, compatible emotions disorder, hypertension, and cancer. Recent studies guidance Norway to underpinning irrefutable.

 Hjartäker stash colleagues from the Institute of Community Medicine, University of Tromso, Norway, wound up its newspaper leadership the International Chronicle of Cancer, showed that the vittles of three or heavier glasses of milk each trick may lower breast cancer risk in women pramenopause.

 Through the study cohort the Norwegian Women and Cancer Study, they examined 48 844 women for six years and two months. Milk consumption was measured with a history of food consumption submitting to the respondents. During this period, the team found 317 cases Hjartäker breast cancer patients.

 It turned out that the consumption of milk since childhood negatively associated with the incidence of breast cancer when they were aged 34 - 39 years ( pramenopause ). That means that the consumption of milk since childhood can reduce the risk of developing breast cancer.

 Milk consumption in adulthood also reduces the risk of breast cancer after corrected by hormonal factors, body mass index, physical activity, and alcohol consumption. Women who do not consume milk run the risk of breast cancer two times greater than women who consumed three glasses of milk or more of milk every day.

Some Dangerous Diseases Caused By Protein Deficiency

Ideally, our bodies need a balanced protein to help increase endurance, improve memory and also for growth. So what if we have a protein deficiency? As a result of a lack of protein for the body is decreased memory, tired and many other health problems. In general, countries such as Africa or a developing country is a country whose population is still a lack of protein. While countries such as America and Europe is a country whose population is the average excess protein. Protein overdose similar things with protein deficiency, which can cause health problems, especially the kidneys and liver have to work hard.

Human protein requirement is calculated daily based on ideal body weight. Ideal body weight is calculated based on height and sex. Daily protein requirement is calculated in units of grams per day for every kilogram of your body weight. For people who are accustomed to sit or do activities or sports activities that are not too much, the recommended daily protein intake is 0.75 g per kg of body weight. Physical activity levels of people who are quite good and are doing the exercises for about an hour or more, for those ideal protein intake is approximately 1.0-1.2 grams of protein per kg of body weight.

Below are some dangerous diseases caused by protein deficiency:

1. Marasmus: This disease is quite dangerous (usually accompanied by symptoms of carbohydrate) . Symptoms include the occurrence of significant weight loss, excessive dehydration, and physical appearance are much older than their actual age. This dangerous disease usually occurs in children who are in a period of growth. If not addressed immediately, marasmus may lead sufferers to death.
2. Kwashiorkor: According to research by the University of Maryland Medical Center, a disease that has a unique name, usually affecting children in their teens. Generally, symptoms include fatigue extraordinary, appeared swollen abdomen, fluid retention, frequent diarrhea, unstable emotional condition making it difficult to withstand the emotional and many others. If the sufferer tends to lean marasmus kwashiorkor then on, the display looks normal patients. But, if the disease is not immediately followed up, the young people will be hindered its growth, experiencing cognitive disorders and even mental disability.
3. Cachexia: Diseases caused by deficiency this protein, appears with symptoms such as thinning of the skeletal muscle, protein degradation, there is an extreme weight loss, triggering a malignant cancer of the stomach, liver, intestines, and others. Those affected Cachexia, always feeling tired despite only mild activity. According to the American Journal of Clinical Nutrition, Cachexia disease can lead to death if not treated seriously.

How do we avoid diseases caused by protein deficiency?

If you want to prevent all diseases above, than you should meet your daily protein intake. Milk and the like, are the best source of protein. Generally, proteins from this sources are easily digested and absorbed by the body. Milk contains a protein that perfect and also contains calcium and phosphorus in the proper proportions for the children who are still growing and lactating mothers. But although milk is a good food, we must remain cautious, because milk is very easily contaminated by germs either because of processing, and storage processes.

Meat also the main source for protein. In addition to protein, it contains also iron, phosphorus and vitamin B Complex. However, it should be noted that all animal flesh contains a kind of "junk" that must be excreted by the kidneys. This means extra work for the body and also definitely will bring difficulties for those already damaged kidneys. Get more information about what is protein and high protein foods to meet your daily protein intake.

8 Tips for Herbal Medicines Consumption

Traditional medicines made ​​from herbs has long been part of the culture of Indonesian society. Alam Nusantara is very rich in herbal ingredients, even Indonesia called the third country in the world that has a diversity of plants in the world.
To increase the consumption of herbal medicines, Deputy Health Minister Ali Ghurfron Mukti had proposed that the herbal medicine is inserted into one of the treatment which is guaranteed in the National Social Security System.
However, herbal medicine is traditionally processed or home could not be ascertained precisely the amount of the ingredient, which can cause unwanted side effects if its use is not appropriate.


 To prevent this, consider the issue of safe consumption of herbal medicines according to Food and Drug Administration (FDA).
1. Do not take more than the dosage and use according to the rules stated on the packaging.
2. In the event of adverse effects, immediately discontinue use and consult a physician.
3. Inform the doctor who was treating you, because some of the ingredients in traditional medicines may interact with chemical drugs, which can cause unwanted effects.
4. Do not consume traditional medicines that contain ingredients that are known to cause allergies.
5. Liver-careful on sufferers hypertension, disorders heart function, kidney, and liver because of there are some ingredients which can aggravate circumstances.
6. Be careful if you are on a diet low in sugar, because in addition to containing ingredients nutritious, traditional medicine sometimes also contain ingredients such as sweeteners.
7. Be careful if you are pregnant or planning a pregnancy, because some ingredients may affect the fetus.
8. Be careful for breastfeeding women because some of the ingredients can be excreted through breast milk is likely to cause unwanted effects in the baby.

Source : health.kompas.com

Health Benefits Of Celery Nutrition Facts

Health Benefits Of Celery & Nutrition Facts. Celery is a versatile plant, mainly as a vegetable and medicine. Nutrient content in celery is also very beneficial for health. Calories in celery every 100 gr is only 14 calories, so it doesnt have negative calories. The main content of celery is butilftalida and butilidftalida as the main carrier of aroma. There are also a number of flavonoids such as graveobiosid A (1-2%) and B (0.1 to 0.7%), and compound phenol group. Other components are apiin, isokuersitrin, furanokumarin and isoimperatorin. The main fatty acid content is petroselin acid (40-60%). Leaves and leaf stalks contain steroids such as stigmasterol and sitosterol.

Celery contains amino acids, boron, calcium, chlorine, essential fatty acids, folate, inositol, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, zinc. Vitamins on celery are vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin C, vitamin E and vitamin K. Nutrient value of celery in full can be read in the following table.

Celery Nutrition Facts

Celery (Apium graveolens, raw) Nutrient value per 100 g
Source: USDA National Nutrient data base

 Energy : 16 Kcal 
 Carbohydrates : 2.97 g 
 Protein : 0.69 g 
 Total Fat : 0.17 g 
 Dietary Fiber : 1.6 g 
 Water : 95.43 g 
 Total sugar : 1.83 g 

 Vitamins 
 Folates : 36 µg 
 Niacin : 0.320 mg 
 Riboflavin : 0.057 mg 
 Thiamin : 0.021 mg 
 Vitamin A : 449 IU 
 Pyridoxine : 0.074 mg 
 Vitamin C : 3.1 mg 
 Vitamin D : 0 IU 
Vitamin E : 0.27 mg 
 Vitamin K : 29.3 µg 

 Minerals 
 Calcium : 40 mg 
 Iron : 0.20 mg 
 Magnesium : 11 mg 
 Phosphorus : 24 mg 
 Zinc : 0.13 mg 
 Sodium : 80 mg 
 Potassium : 260 mg 

 Lipids 
 Saturated fatty acids : 0.042 g 
 Monounsaturated fatty acids : 0.032 g 
 Polyunsaturated fatty acids : 0.079 g 
 Cholesterol : 0 

10 Celery Health benefits

1. Reduce the Risk of Cancer: Celery contains pthalides and polyacetylene. Anti-cancer components detoxify carcinogens. Celery also contains coumarin which increases the activity of white blood cells.


2. Lowering Cholesterol: Phthalide celery contained in vegetables may help lower blood cholesterol by increasing bile acid secretion.


3. Boost Immunity: Celery contains vitamin C which is known to be very useful to enhance the bodys immunity (immune system).


4. Preventing High Blood Pressure: Celery contains a substance called phthalide that are known to help lower blood pressure by relaxing the muscles around the arteries, and helps the dilation of blood vessels. Selendri also contains calcium and magnesim that play a role in regulating blood pressure.


5. Diuretics: Celery has been used as a diuretic since hundreds of years ago. Diuretic effect is derived from the balance of potassium (potassium) and sodium (sodium) which helps remove excess fluid from the body.


6. Anti-inflammatory: Polyacetylene contained in celery help relieve different types of inflammation such as rheumatoid arthritis, osteoarthritis, joint pain gout, asthma, and bronchitis.


7. Helps Kidney Function: Celery improve kidney health and normal kidney function by helping to eliminate toxins from the body. Therefore, it reduces the risk of kidney stones.


8. Keeping Healthy Nerve System: Organic alkaline minerals contained in celery helps calm the nervous system, helping to sleep for people with insomnia (insomnia).


9. Helps Eliminate Pouch Gall Stones: Diuretic effect of celery helps to solve and remove gallbladder stones.


10. Helps Digestion: Celery contains fiber foods help smooth bowel movement. Therefore, celery is a natural laxative that helps to cure constipation.