Sunflower Seeds and Health

Tasty Edibles Offer Phytosterols, Antioxidants, Selenium

Mar 1, 2008 Melody Rhodes

The cheerful sunflower graces many a garden offering color and bestowing healthful sunflower seeds.

Sunflowers, however, aren’t just for the birds. Sunflower seeds offer health benefits to humans. The seeds are both delicious and nutritious. Whether eaten raw or toasted, a handful a day, just might keep the doctor away.

Healthful sunflower seeds contain important nutrients and are a good source of polyunsaturated oil. Sunflower seeds are chock full of vitamin E, B1, manganese, magnesium, tryptophan and selenium, as well as other important nutrients such as phosphorus, B5, and folate.

Sunflower Seeds and Vitamin E

Sunflower seeds are an excellent source of vitamin E. Vitamin E is an antioxidant that neutralizes free radicals in the body. Vitamin E can play a significant role in conditions where inflammation and free radicals co-exist. The health benefits of getting enough vitamin E are seen in a reduction of symptoms in rheumatoid arthritis, asthma, and osteoarthritis, in reducing severity of hot flashes and in reducing risk of colon cancer. Vitamin E also helps prevent free radicals from oxidizing cholesterol, which means reduction and prevention of atherosclerosis, a condition that can lead to heart attack and stroke.

Sunflower Seeds and Selenium

Selenium is a trace mineral that is crucial to good health. In fact, numerous studies have demonstrated a link between low dietary levels of selenium and development of cancer in humans. Selenium can repair cells, inhibit cancer cells from proliferating, and can even induce a sequence whereby the body destroys abnormal cells. Sunflower seeds are a good source of selenium.

Sunflower Seeds and Magnesium

Magnesium is good for humans on a number of health fronts. Magnesium can calm the nerves and lower high blood pressure and reduces the risk of stroke and heart attack. Magnesium may help to prevent migraine headaches and is necessary for healthy bones and muscles. Magnesium helps to regulate body processes that result in nerve cell overactivation, seen in spasms in airways (in asthma) and in painful muscle cramps. Eating sunflower seeds is an easy way to increase dietary levels of magnesium.

Sunflower Seeds and Phytosterols

Phytosterols are plant compounds that are believed to reduce blood levels of cholesterol. These compounds are now extracted from plant oils and are included in heart-friendly spreads.

A November 8, 2005 article entitled "Phytosterol Composition of Nuts and Seeds Commonly Consumed in the United States" Journal of Agricultural and Food Chemistry reported that sesame seeds, sunflower seeds, and pistachios were highest in phytosterols.

Sunflower Seeds and Phytochemicals

Phytochemicals may offer protection from cancer. Sunflower seeds are high in phytochemicals, such as lignan, phenolic acids, choline, and betaine. Nutrition scientists recommend eating more of these plant phytochemicals.

Sunflower Seeds and Diet

Sunflower seeds can be purchased from bulk stores and stored in containers in the cupboard.

Add raw sunflower seeds to bread dough when making homemade bread
Raw sunflower seeds make a nice addition to hot cereals such as oatmeal
Sprinkle toasted sunflower seeds into salads
When making whole-wheat pancakes, include raw sunflower seeds in the batter
Make a rich vegetarian sunflower seed spaghetti sauce

Truly, the sunflower plant offers humans a wonderful gift: tasty, nutrient-dense sunflower seeds that form part of a nutritious diet.

Reference:

The Worlds Healthiest Foods: Sunflower Seeds

The copyright of the article Sunflower Seeds and Health in Natural Medicine is owned by Melody Rhodes. Permission to republish Sunflower Seeds and Health in print or online must be granted by the author in writing.