Sunflower Seeds and Health
The Sunflower Seed: Wellness at Your Fingertips
The cheerful sunflower graces many a garden offering color and health in an attractive package.
Sunflowers, however, aren’t just for the birds. Sunflower seeds offer great 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.
Sunflower seeds contain important nutrients and are a good source of polyunsaturated oil. They 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 and Magnesium
Magnesium is good for us 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. It 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.
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. The Journal of Agricultural and Food Chemistry reported that sesame seeds, sunflower seeds, and pistachios were the highest in phytosterols. Additionally, it is thought that phytosterols not only enhance immune response but that they even decrease risk of developing certain cancers.
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 chemicals.
Sunflower Seeds and Diet
Incorporating sunflower seeds into your diet is easy and you’ll reap the rewards of tastier meals and better health.
- Add raw sunflower seeds to bread dough when making homemade bread
- Raw sunflower seeds are a nice addition to hot cereals such as oatmeal
- Sprinkle toasted sunflower seeds into salads
- When making whole-wheat pancakes, include raw sunflower seeds into the batter
- Make a vegetarian sunflower seed spaghetti sauce
Stock up on sunflower seeds by purchasing from bulk stores and store your seeds in dry containers in the cupboard.
If you are looking to boost your intake of vitamin E and other important minerals and nutrients, eating sunflower seeds can be a great part of a healthful eating plan.
Sunflower seeds and health share an important connection. Truly, the sunflower plant offers humans a wonderful gift: tasty, nutrient-dense seeds that can be part of a nutritious diet.
