Nutritional Value and Healing Power of Seeds - As more people seek healthier food choices, seeds consumption is on the rise. Seeds are rich in their nutrient content and important phytochemicals.
Sunflower Seeds - Sunflower seeds are an abundant source of important nurients - protein, vitamin E, magnesium, selenium, vitamins B1, B5 and B6, phosphorus, copper, iron, folic acid, and fiber.
Health Benefits of Sunflower Seeds
- Sunflower seeds provide high content of monounsaturated fat and arginine (proven anticancer agent).
- Sunflower seeds are rich in selenium. Research studies show that selenium has anticancer, anti-infalmmatory, and antiallergenic properties.
- Sunflower seeds are rich in phytosterols, particularly beta-Sitosterol, Delta5-avenasterol, and campesterol, which have proved to be beneficial in treatment of prostate enlargement. Phytosterols also have anticarcinogenic properties. Previous studies have suggested that populations with low breast cancer incidence often consume diets high in phytosterols.
Safety Tips - The most nutritional gain comes from the fresh, raw, and hulled seeds. Whenever possible, purchase organic sunflower seeds, shelled or unshelled. It is important to make sure they are not broken, dirty, or limp, no appear yellow in color. Sunflower seeds that are limp or yellow, are probably rancid. For best results when temperatures climb above 70 degrees F, store them in a plastic or glass airtight container and keep them refrigerated year round. They can also be frozen. Sunflower seeds with shells have an extended life and can be kept at room temperature for up to a year in cool climates. Roasted seeds have a shorter shelf life.
The highest quality sunflower oil is cold-pressed (this should be clearly stated on the bottle). Once the bottle is opened, store it in the refrigerator to prevent spoilage.
Sesame Seeds - Sesame seeds are densely packed with nutrients. They are a rich source of protein (especially methionine and triptophan), lignans, fiber, monounsaturated fats, vitamin B1 and B2, copper, magnesium, iron, zinc, calcium, and phytic acid. Sesame seeds are low in carbohydrates and cholesterol-free.
The fat in sesame seeds is 38 percent monounsaturated and 44 percent polyunsaturated, which equals 82 percent unsaturated fatty acids. Natural unhulled sesame seeds are high in calcium. One cup of natural sesame seeds provides 1404 milligrams of calcium, while one cup of nonfat milk provides 316 milligrams and one cup of whole milk has only 291 milligrams of calcium. However, the 2 to 3 percent oxalic acid in unhulled sesame seeds can interfere with calcium absorption.
Health Benefits of Sesame Seeds
- Sesame seeds contain lignan, a powerful antioxidant which also significantly reduces cholesterol absorption from the diet.
- Sesame seeds relieve constipation, remove worms, aid digestion, stimulate blood circulation, and benefit the nervous system and are believed to aid in chronic skin diseases and burns.
- In a study to investigate the effect of sesame oil in hypertensive diabetics, sesame oil was supplied to the patients, who were instructed to use it in place of other cooking oils for 45 days. Blood pressure, body weight, blood glucose, total cholesterol, low-density lipoprotein cholesterol (bad cholesterol, or LDL), triglycerides, sodium, potassium, and antioxidants were measured after 45 days of sesame oil substitution. The same patients were then switched over to other oils like palm or groundnut oils as their regular oils at random for another 45 days, and the investigations were carried out again at the end. Blood pressure BP decreased remarkably. When oil substitution was withdrawn, blood pressure values rose again. Body weight, was reduced. Plasma glucose, low-density cholesterol and triglycerides were decreased. The activities of antioxidants was increased. Plasma sodium levels were reduced, while potassium levels were elevated. These results indicate that substitution of sesame oil as the sole edible oil has a positive effect in lowering blood pressure and plasma glucose in hypertensive diabetics.
Safety Tips - Unhulled seeds are better to purchase because the hulls act as a protective coating to prevent rancidity and keep the oil more stable. The hulled seeds should be stored in an airtight container in a cool, dry, dark place for 1 year or in the refrigerator or freezer. Sesame seeds contain moderate amounts of oxalate. People with a history of oxalate-containing kidney stones should avoid overeating them.
Pumpkin Seeds - Pumpkin seeds supply a lot of nutrients which include monounsaturated fats, vitamin A, B1, B2, B3, copper, magnesium, iron, zinc, manganese, and phytosterols, particularly beta-sitosterol.
Health Benefits of Pumkin Seeds
- Pumkin seeds contain high levels of essential fatty acids and phytosterols particularly beta-Sitosterol, Delta5-avenasterol, and campesterol which have proved to be beneficial in treatment of prostate enlargement. The most common phytosterols are beta-sitosterol, campesterol and stigmasterol. Epidemiologic and experimental studies suggest that dietary phytosterols may offer protection from the most common cancers in Western societies, such as colon, breast and prostate cancer. Although the exact mechanism of the cancer-protective action is still under investigation, it is believed that beta-sitosterol prevents the tumor cell from invading healthy cells by limiting the adhesive interaction of the tumor cell and the membrane components of healthy cells. phytosterols in general are thought to have a bright future in clinical application for treating breast and prostate cancer.
- Coronary heart disease, one of the most common and serious forms of cardiovascular disease, causes more deaths in the U.S. than any other disease. Risk factors for CHD include high total cholesterol levels and high levels of low density lipoprotein (LDL) cholesterol. Clinical trials have shown that an intake of 2 to 3 g/day (a dose recommended by the National Cholesterol Education Program) of plant sterols and stanols -- when incorporated in margarines or spreads--significantly reduces the absorption of cholesterol by our intestine. This reduction in absorption makes the liver remove more harmful LDL cholesterol from our circulation, thereby reducing the amount of LDL in the blood. It is believed that plant sterols and stanols lower the total cholesterol level and the level of harmful low density lipoproteins (LDL), but seem to have no effect on the heart-friendly HDL cholesterol levels or triglyceride levels. Higher doses do not provide additional efficacy. Studies demonstrated that stanol esters (form of stanols freely soluble in fat spreads) can reduce LDL cholesterol levels in postmenopausal women by about 13%, which makes use of stanol esters attractive as a component of nondrug therapy in these women.
- According to FDA, foods containing at least 0.65 grams per serving of plant sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 grams, as part
of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Safety Tips - When purchasing pumpkin seeds make sure there is no moisture in the seeds and that for bulk items, the bins from which you obtain your seeds are covered. For storage, use an airtight container and keep the pumpkin seeds in the refrigerator, where they can last for up to half year, although they are best for only the first two months. Check for insect damage and a musty aroma, which may indicate that the seeds have gone rancid. Allergy to pumpkin seeds is rare.