Sunflower Seeds Combat Diabetes, Heart Disease & Maybe Even Cancer

Perhaps most well-known as the salty snack of choice found in nearly every baseball player's pocket, the benefits of sunflower seeds extend way beyond their irresistible flavor and satisfyingly crunchy texture. In fact, sunflower seeds are jam-packed with a wealth of important nutrients and have been associated with a multitude of health benefits, ranging from enhanced skin health to protection against bone loss.

So whether you're chowing down on the seeds as a snack, adding them to salads or dishes, or making sunflower seed butter out of your seeds, there's no shortage of ways to consume sunflower seeds and take advantage of their benefits.

What Are Sunflower Seeds?

The sunflower seed is considered the fruit of the sunflower, consisting of edible kernels surrounded by a black shell. The seeds are pressed to extract their oil or dehulled and roasted or consumed as a popular snack.

They can also be added to salads, bars, breakfast bowls and desserts to give dishes a crunchy and satisfying twist. They can also be used to produce sunflower butter, a popular allergy-friendly alternative to nut butters made from peanuts or almonds.

So are sunflower seeds good for you? Sunflower seeds are loaded with many important nutrients and have been associated with a number of health benefits. In particular, studies show that the nutrients and compounds found in sunflower seeds could reduce the risk of heart disease, fight against cancer, improve thyroid function and keep blood sugar steady. And best of all, sunflower seeds are delicious and versatile, making it easy to add them into a healthy and well-rounded diet.

Benefits of Sunflower Seeds

Reduce Risk of Heart Disease
May Help Fight Against Cancer
Support Thyroid Function
Combat Bone Loss and Muscle Cramps
Balance Blood Sugar Levels
Promote Skin Health

1. Reduce Risk of Heart Disease

Vitamin E is a powerful antioxidant that is found in nuts and seeds, including sunflower seeds. Thanks to their high content of vitamin E, adding sunflower seeds into your diet could help reduce chronic inflammation, a condition that's believed to contribute to a wide array of diseases. In fact, research shows that sustaining high levels of inflammation could be linked to an increased risk of heart disease, stroke, cancer, diabetes, and neurodegenerative disorders like Alzheimer's and Parkinson's.

Consuming seeds like sunflower seeds has been shown to help lower levels of cholesterol and triglycerides, two of the major risk factors for heart disease. One study published in the journal ISRN Nutrition, for instance, showed that eating 30 grams of sunflower seeds each day led to reductions in total cholesterol, bad LDL cholesterol and triglycerides.

Sunflower seeds are also rich in phytosterols, which are beneficial plant compounds that block the absorption of cholesterol in the body to protect against heart disease. According to a study published in the Journal of Agricultural and Food Chemistry, the amount of beneficial phytosterols present in nuts and seeds was higher in sunflower seeds than almost all other types.

2. May Help Fight Against Cancer

One of the most impressive sunflower seeds health benefits is the impressive content of antioxidants, which can help fight off disease-causing free radicals and prevent oxidative damage to cells. Some research also suggests that antioxidants could play a central role in other aspects of health and disease and may even reduce the risk of conditions like cancer.

Studies show that the nutrients found in sunflower seeds have chemo-preventive compounds that block cancer development by shutting off tumor growth. The antioxidants found in sunflower seeds are utilized for DNA repair and work to slow the growth of mutated cancer cells. This makes sunflower seeds an excellent cancer-fighting food and a worthy addition to any anti-cancer diet.

Vitamin E has also been proven effective in studies at aiding in cancer prevention. While research is still inconclusive about the role of vitamin E supplementation in cancer prevention, studies show that getting enough vitamin E from dietary sources may be protective against several types of cancer, including breast cancer.

Sunflower seeds also contain selenium, an antioxidant important for cancer prevention. Selenium has also been shown in studies to aid in DNA repair and detoxing the body of harmful, damaged cells. Selenium helps stop the proliferation of cancer cells and stalls tumor growth through apoptosis, the self-destruction of damaged cells by the own body, including those found in cancerous tumors.

3. Support Thyroid Function

The thyroid gland is involved in many aspects of health, including the regulation of body temperature, heart rate and metabolism. Thyroid problems can cause a range of symptoms, including as weight gain, fatigue and abnormal body temperatures.

Researchers at the National Center for Environmental Health estimate that nearly 6 percent of the United States population is affected by either hypothyroidism or hyperthyroidism, with women and older people at a higher risk. Selenium is an important mineral that's crucial to thyroid function, and fortunately, it’s plentiful in the sunflower seed nutrition profile.

In fact, one of the best ways to improve thyroid function naturally is to include more selenium and iodine in your diet from nutrient-rich foods like sunflower seeds.



4. Combat Bone Loss and Muscle Cramps

Sunflower seeds provide a high amount of magnesium, an essential mineral that the standard Western diet is often lacking. Magnesium plays many important roles within the body - it helps balance the calcium/potassium ratio within cells, is crucial to overall cardiovascular health and aids in healthy blood pressure.

It's also involved in keeping the skeletal structure healthy and helping prevent conditions related to bone loss, such as osteoporosis. Additionally, magnesium helps with blood clotting and bone calcification and is thought to reduce chronic migraine headaches, constipation, chronic fatigue, and even symptoms associated with mood disorders like depression and anxiety.

Pantothetic acid, another nutrient found in sunflower seeds, plays an important part in synthesizing fat, regulating hormones and maintaining healthy brain function. While a severe deficiency in pantothenic acid is not very common, mild deficiencies include symptoms like fatigue, muscle cramps and plantar fasciitis, which is a common, painful injury within the shin and feet that often affects athletes.

5. Balance Blood Sugar Levels

Consuming a high-fiber diet rich in foods like sunflower seeds has been shown to help balance blood sugar levels. This is because fiber helps slow the absorption of sugar in the bloodstream, preventing spikes and crashes in blood sugar levels and decreasing the chance of developing diabetes or insulin resistance.

High blood sugar levels and insulin resistance can lead to further inflammation, weight gain and even autoimmune responses. Fortunately, the powerful nutrients in sunflower seeds can help prevent the unstable blood sugar levels that many people experience due to diets too high in sugar, refined grains, sweetened beverages and processed foods. In addition to fiber, magnesium has been associated with a reduced risk of developing type 2 diabetes in some studies.

6. Promote Skin Health

Studies show that the antioxidant vitamin E is especially useful for maintaining youthful, strong and healthy skin. Sunflower seeds contain vitamin E in addition to essential fatty acid lipids that help keep skin hydrated and free from damage. Animal models have shown that sunflower seeds are able to keep coats and skin healthy and free from signs of damage even with age, and researchers believe that the same sunflower seeds benefits for hair and skin may also apply to humans.

Sunflower Seeds Nutrition Facts

Take a look at the sunflower seeds nutrition profile and it's easy to see why it's considered one of the most nutrient-dense foods on the planet. Although there are relatively few calories in sunflower seeds, each serving packs in a serious punch of micronutrients like vitamin E, thiamine, manganese and copper.

One cup (about 46 grams) of dried sunflower seeds with the hull contains approximately:

• 269 calories
• 9.2 grams carbohydrates
• 9.6 grams protein
• 23.7 grams fat
• 4 grams dietary fiber
• 15.3 milligrams vitamin E (76 percent DV)
• 0.7 milligram thiamine (45 percent DV)
• 0.9 milligram manganese (45 percent DV)
• 0.8 milligram copper (41 percent DV)
• 150 milligrams magnesium (37 percent DV)
• 24.4 micrograms selenium (35 percent DV)
• 0.6 milligram vitamin B6 (31 percent DV)
• 304 milligrams phosphorus (30 percent DV)
• 104 micrograms folate (26 percent DV)
• 3.8 milligrams niacin (19 percent DV)
• 2.3 milligrams zinc (15 percent DV)
• 2.4 milligrams iron (13 percent DV)
• 0.2 milligram riboflavin (10 percent DV)
• 297 milligrams potassium (8 percent DV)
• 0.5 milligram pantothenic acid (5 percent DV)

In addition to the nutrients listed above, sunflower seeds also contain some calcium and vitamin C.



Sunflower Seeds vs. Flaxseeds vs. Chia Seeds

Sunflower seeds, flaxseeds and chia seeds are three of the most popular varieties of edible seeds. All three are favored for their delicious flavor, crunchy texture and stellar nutritional profiles.

There are some differences in the ways that they are typically consumed, however. For example, because the hulls of the flaxseed and sunflower seed can be very tough to digest, it's recommended to opt for ground flaxseed over whole and to remove the shell of the sunflower seed before eating. Chia seeds, on the other hand, can be consumed as is and are often added to liquids to form a gel-like consistency.

In terms of nutrition, there are also some notable differences. Sunflower seeds calories are the highest per ounce, followed by flaxseeds and chia seeds. However, sunflower seeds are also the highest in protein and important micronutrients like copper, vitamin E and vitamin B6. Meanwhile, chia seeds are significantly higher in fiber, phosphorus and calcium while flaxseed contains a hearty dose of thiamine and manganese.

Sunflower Seeds in Ayurveda and TCM

Thanks to its concentrated nutrient profile, the sunflower seed is thought to have many health benefits and is often used in several forms of holistic medicine.

Sunflower seeds are considered a tonic in Traditional Chinese Medicine and are typically used to aid in digestion and promote regularity. Sunflower seeds are also used to help prevent coughing, hydrate the skin and improve the health of the lungs.

On an Ayurvedic diet, meanwhile, sunflower seeds are considered highly nutritive and satisfying. Spicing them up with some healing herbs and spices is an excellent way to amp up the flavor and reap the rewards of sunflower seeds as a nourishing snack.

Sunflower Seeds Dangers and Side Effects

Sunflower seeds are popular for both their rich flavor and extensive nutrient profile. They also boast a long list of sunflower seed benefits, ranging from improved thyroid function to protection against chronic disease. However, there are some downsides to this popular food that should also be considered.

Salted sunflower seeds can be high in sodium, which can contribute to high blood pressure and other issues like bone loss and kidney problems. Opting for raw, unsalted sunflower seeds, keeping your intake in moderation and pairing them with a good variety of low-sodium foods can prevent these health problems and keep your sodium intake under control.

Sunflower seeds are also high in omega-6 fatty acids. While your body does need these healthy fats, having too many omega-6 fatty acids in your diet and not enough omega-3 fatty acids can contribute to inflammation and health problems like heart disease. Be sure to include several other heart-healthy omega-3 foods in your meals throughout the day to keep your ratio of essential fatty acids in check.

Additionally, because sunflower seeds have a very high oil content, it is common for them to be used as the base for processed polyunsaturated oils. While sunflower seeds themselves are very healthy, oils made using sunflower seeds can be unfavorable because they do not hold up well to high-heat cooking.

Polyunsaturated fats can easily become rancid and undergo oxidation when you cook with them, turning them into a vehicle for toxins rather than nutrients. The high heat and pressure involved in extracting oil from something like sunflower seeds destroys their antioxidants and alters the chemical nature of the fat, creating dangerous free radicals.

Many types of polyunsaturated oils are inexpensive and widely available because they are made with cheap crops like corn and soybeans, which are often genetically modified. Unrefined coconut oil is a much better option than sunflower oil when it comes to high-heat cooking. This oil is far less processed and also has a higher heat threshold, reducing the risk of free radical formation and nutrient loss.

According to the National Sunflower Association, sunflowers are actually native to North America, and some evidence shows that Native Americans may have been harvesting sunflowers as far back as 3000 B.C. However, they were later taken to Europe and then spread to Russia, where they were first commercialized as a crop and harvested for their sunflower seed oil. It wasn't until the late 1800s that they were brought back to North America, where they became popular for their oil, seeds and as a beautiful addition to your garden.

Precautions

Fortunately, sunflower seeds can be safely consumed by most people, and allergic reactions are rare. The seeds are not high in oxalates, purines or other substances like aflatoxins or mold that cause allergies, harm your metabolism and cause unwanted interactions with common medications.

The one thing to note about consuming sunflower seeds, however, is that they are high in omega-6 polyunsaturated fats. Balancing the ratio of omega-6 to omega-3 fatty acids in your diet is key to health; consuming higher amounts of omega-6 fatty acids is linked to issues like inflammation and a higher risk of chronic conditions like heart disease and cancer.

Keep your intake in moderation, and aim for about one ounce of sunflower seeds per day. Additionally, be sure to vary your fat intake and include other healthy sources like coconut, wild-caught fish, ghee, grass-fed butter, walnuts, flaxseeds and other omega-3 fatty acids in order to get the most health benefits from your diet overall.

Final Thoughts

Sunflower seeds are the edible fruit of the sunflower plant and are a popular addition to both meals and snacks.

Are sunflower seeds healthy? Besides providing plenty of fiber, protein, healthy fats, and vitamins and minerals, the nutrients found in sunflower seeds have also been linked to improved heart and skin health, decreased bone loss and muscle cramps, better blood sugar levels, improved thyroid function, and protection against cancer.

For best results, select raw, unsalted varieties whenever possible, and steer clear of sunflower oil when it comes to high-heat cooking.

Spice them up for a satisfying snack or add them to everything from veggie burgers to desserts and salads to take advantage of the unique health benefits of sunflower seeds.

What Are Microgreens? Nutritional Benefits & How to Grow Them

These tiny greens have cropped up just about everywhere lately and have become a staple garnish thanks to their unique color and flavor. However, microgreens have so much more to offer than simply adding a pop of color to the plate.

In fact, recent research shows these mini greens pack in a major punch when it comes to nutrition and contain even more vitamins, minerals and antioxidants than their full-sized counterparts.

Best of all, growing microgreens is quick, easy and convenient, regardless of your amount of experience in the garden. Thanks to the ease and convenience offered by growing microgreens, farmers and amateur gardeners alike can take advantage of the intense flavor and health benefits of these nutritious greens.

What Are Microgreens?

Microgreens are made from greens that have been harvested before maturation, just seven to 14 days after germination.

The result is a much smaller green, typically between one to three inches tall, with a more intense flavor and highly concentrated nutrient profile. All of the vitamins and minerals you’d find naturally in the full-grown plant or herb is packed into these tiny versions.

This means that just adding a small amount to salads, dips or smoothies can instantly boost the nutritional value.

These tiny greens should not be confused with sprouts. This involves sprouting seeds by soaking them in water to germinate.

Although uncommon, sprouts have a higher risk of carrying bacteria that can cause foodborne illness.

Microgreens are a popular choice for farmers and novice growers alike. This is because they can be produced quickly, are cost-effective and can be grown year-round.

They're also perfect for apartment dwellers and those with limited space, as they can be grown anywhere a sunny windowsill is found.

These tiny greens can come from just about any type of vegetable or herb, making them an incredibly versatile dietary addition.

Although most often used as a garnish to add a splash of color to the plate, they can also take center stage as a main ingredient in dishes like salads.

Types and Nutrition Facts

There is a huge variety of microgreens available, ranging from different kinds of vegetables to even some types of herbs. Some of the most popular types of microgreens include:

Arugula
Chives
Mizuna
Chard
Cabbage
Beets
Cilantro
Mint
Garden cress
Sunflower
Kale
Parsley
Dill
Orach
Carrots
Celery
Basil
Chia
Mustard greens
Fennel
Amaranth
Radish
Watercress
Broccoli
Radish
Benefits

1. High in Nutrients

Microgreens are much more nutrient-dense foods than their fully mature counterparts. This is because they take all of the important vitamins and minerals found in the mature plant and manage to cram them into a much smaller package.

Most vegetables provide a diverse array of nutrients. Swiss chard, for example, is especially high in vitamin K, vitamin A and vitamin C, while beets are loaded with manganese and folate.

The microgreen versions of these vegetables boast just as varied a nutrient profile and can help boost your vitamin and mineral intake quickly and easily.

In a study published in the Journal of Agricultural and Food Chemistry, microgreens contained between four to 40 times more nutrients by weight than their fully grown counterparts.

This means that including just a few servings of microgreens into your diet alongside plenty of other fruits and vegetables can ensure you're getting the nutrients you need to maintain optimal health.

2. Contain Polyphenols

Polyphenols are important natural chemicals found in many foods and contain powerful antioxidant properties. Antioxidants help prevent the buildup of harmful free radicals, which are highly reactive compounds that form in the body and can cause damage to cells as well as chronic disease.

Research suggests polyphenols have been associated with a reduced risk of heart disease, cancer and Alzheimer's disease.

Most vegetables are high in health-promoting polyphenols. Some studies have also found that the microgreen versions of these vegetables are similarly high in polyphenols.

A 2013 study out of Maryland measured the amount of polyphenols in five microgreens from the Brassica family of vegetables, including red cabbage, purple kohlrabi, mizuna and red and purple mustard greens.

Not only were the microgreens found to be good sources of polyphenols, but they actually contained a wider variety of polyphenols than their mature vegetable counterparts.

In addition to microgreens and mature vegetables, other rich sources of polyphenols include fruit, tea, coffee and even chocolate.

3. Improve Heart Health

Statistics show that heart disease is the leading cause of death, accounting for an estimated one in six deaths in the United States. Making dietary modifications is one of the easiest and most effective ways to prevent coronary heart disease and maintain heart health.

Studies show that eating more vegetables is associated with reduced heart disease risk factors and a lower risk of heart disease. Some studies have also found that including microgreens in your diet could help decrease certain heart disease risk factors.

One animal study fed rats a high-fat diet supplemented with red cabbage microgreens. The microgreens reduced weight gain by 17 percent, slashed bad LDL cholesterol by 34 percent and cut triglycerides by 23 percent.

Coupled with a balanced diet, healthy lifestyle and regular physical activity, incorporating a serving or two of microgreens into your day could help keep your heart strong and healthy.



4. Reduce Chronic Disease Risk

The health benefits of vegetables have been extensively studied. Thanks to their impressive nutrient and polyphenol profile, eating vegetables has been shown to reduce the risk of certain types of chronic disease.

One review showed vegetable intake was associated with a lower risk of several types of cancer, including prostate cancer and cancers affecting the digestive tract.

Increased vegetable intake has also been linked with lower inflammation and a reduced risk of heart disease, type 2 diabetes and obesity.

Because microgreens boast a similar but enhanced nutrient profile to full-sized vegetables and an even higher amount of polyphenols, they may also carry the same disease-busting benefits.

5. Easy and Convenient

If you haven't quite developed your green thumb yet, microgreens may be a great fit to help get you going. Many novice growers enjoy growing microgreens because they are fast, convenient and easy to grow.

In fact, you don't need to invest in a full garden or even have a backyard to take advantage of these flavorful greens.

If you have water, soil, seeds and a window with a little sunlight, you've got what it takes to start up your own microgreen mini garden. Best of all, these greens are the perfect fit for the impatient gardener.

Wait time is minimal as these plants are ready to harvest and enjoy just seven to 14 days after germination.

6. Grown Year-Round

In addition to being incredibly convenient, you can also enjoy your microgreens year-round and from just about anywhere. Because microgreens can be grown indoors, there's no need to wait for warm weather to roll around in order to break out the gardening gloves.

In the summer, placing your microgreens anywhere with natural sunlight will suffice. In seasons or environments where sun exposure may be limited, using an inexpensive grow light can help your plants thrive year-round.

Are They Safe?

For most people, microgreens can be safely consumed with no risks or adverse side effects. However, microgreens can come from a wide range of vegetables and herbs.

If you have an allergy to a specific vegetable or herb or develop an allergic reaction after consumption, discontinue use immediately and talk to your doctor.

Many types may be high in vitamin K, an essential vitamin involved in blood clotting. If you are taking Warfarin or another blood-thinning medication, it's important to maintain consistent intake of vitamin K to avoid interfering with your medications.

How to Grow

Ready to take advantage of the numerous health benefits and versatility offered by microgreens?

Growing microgreens is easy and requires minimal experience, tools and equipment. If you're ready to get started, here's how to grow microgreens:

If you're growing indoors, you should start by spreading about an inch of potting soil in a shallow tray. For outdoor use, designate and clear out a small section of your garden.

Next, distribute microgreen seeds evenly over soil. Keep in mind that since these plants will be harvested before reaching maturity, you can place them closer together than you would if you were growing them to their full size.

Cover seeds with soil and use a spray bottle to mist the top of the soil with water.

If growing indoors, place your shallow tray by a window with natural light or underneath a grow light. You can also use a warming mat to speed up plant growth, but it's not necessary.

Mist soil with clean water a few times daily to help plants germinate and stay hydrated.

Once microgreens have reached one to three inches tall, they can be harvested by cutting greens above soil line. This is usually between seven to 14 days after germination, though it can vary based on the type of plant.

When you're ready to plant another batch, either remove roots or simply dump the tray entirely and restart with fresh soil.

Final Thoughts

Microgreens are versatile, healthy and easy to grow.
They contain a higher amount of vitamins, minerals and polyphenols than their fully mature counterparts and have even been associated with improved heart health and a decreased risk of chronic disease.

These tiny greens can be grown just about anywhere year-round and can be added to a wide array of dishes, making them an excellent dietary addition.

Sprout Guide: How to Sprout Grains, Nuts & Beans

Sprouting grains, nuts, beans and seeds has been a common practice in places like Eastern Asian and Europe for literally thousands of years. In fact, different forms of soaking, sprouting and fermenting seeds have been a part of almost every culture in one way or another. Why? Our ancestors understood the many advantages and health benefits that come along with the sprout.

Nuts, beans and seeds can play an important role in many adults diets, contributing a range of different nutrients. For example, the U.S. Department of Agriculture guidelines recommends four ounces of nuts and seeds per week for all adults. This is based on studies that show these foods are health-promoting. These can be extremely healthy foods with many nutrients to offer, but this is really only the case when you're able to properly absorb those nutrients.

The reason that humans suffer from indigestion and autoimmune reactions from unsprouted foods is because we aren't designed to break down antinutrients in plant compounds that lock up or deplete vitamins, minerals and other nutrients. Regularly consuming high amounts of antinutrients can significantly impact your health. Luckily, sprouting and soaking seeds can break down antinutrients, make the seeds more digestible and unlock healthy compounds found in plant foods.  Certain studies have found that sprouting grains, legumes, beans and seeds increases the availability of nutrients. This includes calcium, iron, zinc and protein.

When you sprout seeds you can reduce antinutrient content - such as levels of polyphenol, lectin and tannins  by an average of 50 percent!

What Is a Sprout?

Sprouting is essentially the practice of germinating seeds - whether grains, nuts, beans, legumes or other kinds of seeds so they are easier to digest and your body can access their full nutritional profile.

According to a recent medical review, when comparing sprouted seeds (in this case sprouted grains) to unsprouted grain seeds, the unsprouted grains had lower protein content, deficiency of certain essential amino acids, lower protein and starch availabilities, and the presence of certain anti nutrients.

What is the best way to eat sprouts? Can you eat raw sprouts, and is it OK to cook them?

Many different types of seed foods can be sprouted, some that you probably don't even realize are seeds. Grains, for example, are really the seeds of cereal grasses, so they make some of the best sprouts. Sprouting seeds makes them edible even when raw, but sprouted seeds can also be used in baked and cooked recipes too.

Power of the Sprout

When you sprout grains, beans, legumes, nuts and seeds, one of the biggest benefits is that this helps decrease the presence of antinutrients. Antinutrients are naturally occurring compounds found in plant seeds that interfere with our ability to digest vitamins and minerals within the plants.

How Antinutrients Affect Your Gut

The problem with antinutrients is that once we consume them, they can at times create a negative reaction in our guts and trigger autoimmune responses, including leaky gut syndrome. This is why many people react badly to eating certain grains and breads (such as wheat products), especially ones that are not sprouted.

Knowing that grain consumption has steadily risen over the past several decades in the American diet and in the diet of most other developed nations too, and that more and more people are feeling sick and tired, many health experts believe that sprouting grains and preparing them in other traditional ways is an extremely important practice that can help many people to feel better.

Why do antinutrients naturally exist in plant seeds? Antinutrients actually have a protective property within plants. They help plants survive by warding off pests and insects. Once they're ingested, the plant's predators become somewhat sick. Antinutrients also have the job of keeping a seed from sprouting until it's ripe enough and ready to mature.

One of the most well-known and problematic antinutrients found in grains, beans, nuts and seeds is called phytic acid. According to experts from the Weston A. Price Foundation:

Grains require careful preparation because they contain a number of antinutrients that can cause serious health problems. Phytic acid, for example, is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.

Phytic acid also inhibits our digestive enzymes called amylase, trypsin and pepsin. Amylase breaks down starch, while both pepsin and trypsin are needed to break down protein into smaller amino acids.

In addition to phytic acid, other forms of compounds similar to antinutrients can also be found in unsprouted foods. These include the antinutrients called:

• Polyphenols - These can inhibit digestion of copper, iron, zinc and vitamin B1, along with enzymes, proteins and starches found in plant foods.
• Enzyme inhibitors - These are found in plant foods and prevent adequate digestion. They can cause protein deficiency and gastrointestinal upset. Tannins are enzyme inhibitors. So are other difficult-to-digest plant proteins like gluten. Enzyme inhibitors not only cause digestive problems, but they can contribute to allergic reactions and mental illness.
• Lectins and Saponins - These are antinutrients that affect the gastrointestinal lining, contributing to leaky gut syndrome and autoimmune disorders. Lectins are particularly resistant to digestion by humans.
• They enter our blood and trigger immune responses. Lectins can cause GI upset similar to classical food poisoning and immune responses like joint pain and rashes. Improperly prepared raw grains, dairy and legumes like peanuts and soybeans have especially high lectin levels.

Top 8 Benefits of Sprouting

1. Increases Nutrient Absorption - B12, Iron, Magnesium and Zinc

According to researchers, sprouting foods for a limited period causes increased activities of hydrolytic enzymes, improvement in the contents of certain essential amino acids, total sugars, and B-group vitamins, and a decrease in dry matter, starch, and antinutrients.

By sprouting seeds, nutrients, including amino acids (the building blocks of proteins), sugars in the form of glucose, and even vitamins and minerals become more available and absorbable. For example, studies have found that folate increases in sprouted grains up to 3.8-fold.

Other studies find that when soaking seeds for about one week, improvements in the concentration of vitamins C and E, beta-carotene, and antioxidants ferulic acid and vanillic acid can all be observed. For example, a 2012 study found that vitamin C levels, plus phenolic and flavanoid antioxidants, significantly increased in mung bean sprouts when germinated for up to eight days.

Another study found that vitamin C, vitamin E and beta-carotene (a form of vitamin A) were all barely detectable in the dry grains. However, sprouting the grains increased their concentrations significantly, with peak concentrations of the nutrients observed after seven days of sprouting. 

2. Makes Foods Easier to Digest

For many people, eating grains, beans, nuts and seeds is problematic when it comes to digestion and frequently causes inflammation. A major benefit of sprouting is that is unlocks beneficial enzymes. These enzymes make all types of grains, seeds, beans and nuts easier on the digestive system. This also helps increase beneficial flora levels in the gut so you experience less of an autoimmune type of reaction when you eat these various forms of seeds.

Especially with grains, these methods also help break down complex sugars and starches. This makes the grains more digestible. In recent studies, the digestibility of storage proteins and starches improved due to partial hydrolysis interactions that took place during sprouting.

Studies even show that grains become easier to digest and break down for those with diabetes after they've been sprouted because of changes in the amount of phenolic acids and enzymes available. Both short- and long-term sprouting helped diabetics regulate amylase-enzyme activity that is needed to properly digest glucose.

More research is needed, but this may be helpful in the future as a treatment option for helping those with insulin resistance to properly digest and use glucose (sugars) found in high-glycemic foods.

Even more digestive benefits can be found in fermented grains, because these contain probiotics. Probiotics inhabit the gut flora with healthy good bacteria while decreasing the presence of harmful bad bacteria. This helps digestion, detoxification and nutrient absorption.

3. Decreases Antinutrients and Phytic Acid

Sprouting helps drastically cut down on the level of carcinogens and antinutrients present within seeds. Carcinogens, known as aflatoxins, are present naturally within plant foods. This includes peanuts, almonds, corn and other nuts. These can act like toxins within the digestive tract and may cause a range of digestive problems. Antinutrients, including phytic acid, have the ability to leach on to minerals and make them unabsorbable by the body.

Another study found that sprouted and fermented nuts contained significantly less tannins, another type of antinutrient toxin, than unsprouted nuts did. Sprouting the nuts freed nutrients from being bound and unabsorbable, while also improving the nutrient content of the nuts to some degree.

Because sprouting helps reduce the presence of antinutrients, improvements in digestibility and nutrient absorption are commonly seen when people switch from unsprouted foods to sprouted foods.

4. Increases Protein Availability

Depending on the exact seed that is sprouted, proteins in the form of amino acids can become more concentrated and absorbable in sprouted foods.  Some studies have shown that an increase in amino acids, including lysine and tryptophan, can take place when seeds are sprouted. However, the protein gluten can also decrease in grains when sprouted.

While the concentration of different proteins in sprouted foods seems to vary, most studies indicate that proteins become more digestible when the seeds are sprouted. When a seed begins to sprout, natural chemical changes take place. As a result, enzymes are produced to convert nutrients for the growing plant to utilize. As sprouting continues, complex proteins are converted into simple amino acids, making them easier on digestion. Which sprouts are rich in protein? Examples include sprouted lentils, mung beans, adzuki beans, garbanzo beans and peas.



5. Increases Fiber Content

Several studies have found that when seeds are sprouted, their fiber content increases and becomes more available. Reports show that sprouting increases concentrations of crude fiber, which is the fiber that makes up the cell walls of plants. When we consume plant's crude fiber, the fiber cannot actually be absorbed within our digestive tracts. Therefore it helps push waste and toxins out of the gut and regulate bowel movements.

Are sprouts useful for reducing your appetite, and can sprouts help you lose weight? It's possible that because sprouted seeds offer more bioavailable protein and fiber, they may lead you to feel fuller. Increased satiety after eating sprouts can potentially help with curbing your appetite and portion control.

6. Breaks Down Gluten for Easier Digestibility

In a 2007 study published in the Journal of Agriculture and Food Chemistry, researchers sprouted wheat kernels for up to one week. They analyzed them at different stages to learn the effects of changes in gluten concentrations and other nutrient levels. They found that sprouting decreased gluten proteins substantially. Plus it was also able to increase folate and dietary fiber.

Other studies have shown that as time goes on, sprouted flours can further decrease in gluten, while the availability of total amino acids (protein), fats and sugars becomes more easily available.

7. Helps Reduce Other Allergens Found in Grains

Aside from decreasing gluten protein concentrations, sprouting grains has been shown to help reduce other food allergens (especially one called 26-kDa allergen) that is found in grains like rice.

In one study, researchers found that sprouted brown rice contained much lower levels of two allergen compounds when compared to non-sprouted brown rice. They believed that the reduction was due to certain enzyme activities that took place during sprouting.

8. May Increase Enzymes and Antioxidants

According to a 2013 study, sprouting legume seeds can increase their nutritive value by raising phenolic and flavonoid antioxidant levels. When researchers sprouted the seeds, antioxidant levels significantly increased and improved free radical scavenging and anticancer activities when compared to the seeds that had not been sprouted.

One 2007 study found that after sprouting buckwheat for 48 hours, concentration of beneficial antioxidant compounds called rutin were increased more than 10-fold. Another antioxidant flavonoid, quercitrin, became newly formed. The researchers then fed rats the sprouted buckwheat for eight weeks. They found significant reductions in levels of dangerous fat buildups stored in the liver, thanks to the positive impacts of the antioxidants.

Sprout Uses in Traditional Medicine

Sprouted seeds are important sources for the preparation of natural remedies and traditional foods. Why? They contain many biologically active compounds. In order to prevent digestive issues, for centuries many cultures prepared staple crops like beans, rice, quinoa, etc., by soaking them for 12-24 hours. Once sprouted, the sprouts were used to make bread, pita, tortillas, natural wild yeast, etc. They were valued due to their high protein and trace mineral content. The sprouts also were widely available, versatile and inexpensive.

Bean sprouts (like soy bean sprouts, green bean sprouts and mung bean sprouts) have been popular in traditional Asian diets for hundreds of years. They are still commonly used in a variety of dishes today. This includes stir-fries, rice dishes, wraps or savory pancakes. Most often, sprouts are steamed or blanched and combined with some natural vinegar. Sometimes they are even juiced.

Sprouts are included in the Ayurvedic diet because they are easiest to digest and unlock nutrients that are important for overall health. Sprouts are regarded as cold, dry, light, rough and Rajasic (a Sanskrit word that means activating). Eating a small to moderate amount of seasonal raw foods, including sprouts, is encouraged in Ayurvedic medicine. It's believed to help increase energy levels and mental clarity, improve weight loss and one's complexion, and decrease inflammation.

We know from studying traditional diets and recent research that there is an additional way you can help digest grains, beans, nuts and seeds better: by eating seeds/grains/legumes with foods that contain certain antinutrient blockers. These include foods that are high in calcium, vitamins C and D, and carotenoids, which are found in foods like carrots.

This means, for example, that calcium found naturally in traditional animal fats, bone broths and raw dairy can help counteract antinutrients effects. Similarly, eating vitamin C foods, like leafy green vegetables or citrus fruits, can counteract phytate and increase iron absorption. Foods rich in vitamin A like sweet potatoes (a form of carotenoids) can also help improve iron absorption.

Sprout vs. Seedling vs. Microgreen

• The term seedling is usually used to describe a seed that has just sprouted. In this case, sprouts and seedlings are basically the same thing, although seedlings are slightly more mature (yet not full grown plants yet). A seedling forms when a sprout uses water and nutrients from the soil, along with sunlight and air to grow and mature.
• Seedlings often are grown to be transplanted into the ground and grown into more mature plants.
• Sprouts are grown to be eaten. Most seedlings germinate in two weeks or less and mature into young plants within several more weeks of being planted.
• Sprouts and microgreens are similar but not quite the same thing. Microgreens and sprouts develop at different parts of the growing cycle. Sprouts are germinated seeds that tend to grow quickly, usually in about four to six days.
• According to the Urban Cultivator website, Microgreens are the result of the cotyledon growth stage, which is when the first couple of leaves from a plant appear. Microgreen seeds are grown in soil or peat moss, as opposed to in water like sprouts. You can basically think of microgreens as the middle stage between very young seeds (sprouts) and matured seeds (baby greens or full-grown vegetables).
• Microgreens take a little longer to grow than sprouts, usually about one to three weeks. They also need light and good ventilation. The leaves and stems of microgreens can be eaten but not the seeds themselves.

Sprouting vs. Fermenting

Once sprouting is completed, seeds can benefit even more by being fermented. Fermenting foods is a method in which the seeds naturally become fermented by combining them with wild yeast and an acidic liquid. While sprouting doesn't always require acid, fermenting does.

Fermentation creates probiotics. This increases healthy bacteria, helpful enzymes, minerals and vitamins. It also predigests foods that are hard for humans to break down in the digestive tract. It's as if fermented foods are partially digested already, even before you eat them. Thus, your body needs to work less to absorb and use the food's nutrients. Other fermented products like kefir, kimchi and kombucha are made in a similar way. They offer similar health benefits to fermented seeds.

Sprouting and fermenting foods increases phytase, the enzyme that breaks down phytate or phytic acid. Humans produce much less phytase compared to herbivores, so sprouting and fermentation help us get the most benefit from our plant foods and potentially avoid nutrient depletion. Some studies have shown that sprouting grains can increase phytase activity by threefold or even fivefold.

The most well-known type of fermented seeds are the fermented grains found in sourdough or sprouted breads.

Sourdough bread is made by a long fermentation of dough using naturally occurring lactobacilli and yeasts. In comparison with breads made with cultivated yeast, it usually has a mildly sour taste because of the lactic acid naturally produced by the lactobacilli. Sourdough bread has been in existence for thousands of years before cultivated yeast existed.

Soaking vs. Sprouting

Both soaking and sprouting are easy processes that you can do yourself at home. The same types of methods described below are used to create sprouted breads, like Ezekiel bread, and fermented sourdough breads.

Wondering what the difference between soaking and sprouting is?

• Soaking - This is when the whole seed/kernel is soaked in liquid for a period of time, sometimes in some sort of acidic liquid. When people speak about soaking seeds/kernels of some sort in acid liquid, they usually refer to fermenting and using these two phrases interchangeably.
• Sprouting - This takes place when the whole seed/kernel is sprouted, or germinated. After it's sprouted, it can be dehydrated and ground into flour (which is the case with Ezekiel breads).
• Soaking is the process of putting any sprout food (seeds, grains, nuts or legumes) in water for a period of time. Then sprouting allows the soaked item to germinate further. In other words, you first must soak something before you can sprout it. Sprouting takes place after soaking and further enhances the digestibility of the grains/beans/nuts/seeds.

Most experts agree that soaking is good, but consensus is that foods that are soaked and then sprouted for a period of time become more nutrient-dense the longer they are able to sit, sprout and grow (assuming they have no mold).

How to Sprout/Soak + Sprout Guide

How do you grow sprouts at home, and which are the easiest sprouts to grow?

First, you need to get prepared by buying your nuts, seeds, beans or grains. Then get together your containers that you'll soak and sprout in. Keep in mind that the method for soaking and sprouting different nuts, seeds, grains and beans is the same. Only the time required differs depending on the exact kind you use.

It's important to be careful about how you sprout your own seeds. Raw sprouts have the potential to grow bacteria that can potentially be harmful. According to reports, commercially grown raw sprouts have emerged as a significant source of foodborne illness in the United States. For example, they've been associated with the pathogenic bacteria Salmonella and E. coli.

Alfalfa, clover and mung bean sprouts have been involved most in these outbreaks, but all raw sprouts may pose a risk of becoming contaminated. Make sure to only sprout seeds in a very sterile environment.

When buying nuts/seeds/beans/grains, look for the raw kind. If possible, select kinds that are labeled certified pathogen-free. Suppliers of this type of seed include Burpee and Sprout People.

Sometimes even if nuts and seeds are labeled raw, they have actually been pasteurized and irradiated. These types will activate with soaking and improve in terms of digestibility but will not physically sprout.

When you have your seeds/kernels ready, rinse seeds for one minute and add enough water to cover them.

Remove floating debris, especially possibly contaminated fragments of the shells that may be floating around.

Sanitize your sprouting containers first to make sure they are completely clean. Directions to Soak

Use raw, unsprouted nuts, grains, seeds or legumes that haven't been roasted, blanched or prepared yet at all in any other way.

Place them in a bowl covered with several inches of water. Cover with a kitchen towel. Let them sit for anywhere between 5–48 hours depending on the kind. Refer to the chart below for directions on each specific kind.

If you soak for more than 12 hours, rinse the grains, nuts, seeds or beans every 12 hours to change the water. Use fresh water, and completely discard the water you had been soaking in previously.

Do this every 12 hours for up to 48 hours.

You'll notice how much they've expanded at this point as they've soaked up a lot of water. That's a good thing!

Keep in the refrigerator, and use within the next few days since they now have the potential to spoil.

After the soaking process is completed, then you can choose to sprout your grains, nuts, beans or seeds.

Directions to Sprout

Strain them and leave them out in a dish or shallow bowl, on the counter top, or somewhere where they will be exposed to air.

You can keep them slightly damp by adding just a small amount of water to the bowl/dish. You don't need them to be covered in water completely. Try adding just 1-2 tablespoons of water.

Leave them out for anywhere from 3-24 hours depending on the kind you're sprouting (see the chart below).

Sprouts vary from 1/8 inch to 2 inches long. When ready, rinse sprouts well, drain and store in a jar or container.

Keep in the refrigerator for up to 7 days. Every day you need to rinse the sprouted grains, beans, nuts or seeds and put them in

a fresh bowl. You want to do this to avoid having any mold or harmful bacteria grow.



Which Nuts and Seeds Are Best to Sprout?
Below is a list of recommended nuts, seeds, legumes and grains to sprout:

Nuts
Almonds: Need 2-12 hours for soaking. Sprout for 2-3 days if truly raw. The length you choose depends on what you want to use them for. For example, 48 hours of soaking allow the skins to fall off.

Walnuts: 4 hours soaking, do not sprout
Brazil nuts: 3 hours soaking, do not sprout
Cashews: 2-3 hours soaking, do not sprout
Hazelnuts: 8 hours soaking, do not sprout
Macadamias: 2 hours soaking, do not sprout
Pecans: 6 hours soaking, do not sprout
Pistachios: 8 hours soaking, do not sprout

Beans and Legumes
Chickpeas: 8-12 hours soaking, 2-3 days for sprouting
Lentils: 8 hours soaking, 2-3 days for sprouting
Adzuki beans: 8 hours soaking, 2-3 days for sprouting
Black beans: 8-12 hours soaking, 3 days for sprouting
White beans: 8 hours soaking, 2-3 days for sprouting
Mung beans: 24 hours soaking, 2-5 days for sprouting
Kidney beans: 8-12 hours soaking, 5-7 days for sprouting
Navy beans: 9-12 hours soaking, 2-3 days for sprouting
Peas: 9-12 hours soaking, 2-3 days for sprouting

Almonds Nutrition: Heart-Healthy Brain Booster or Fat Trap?

Almonds have been prized since ancient times and are believed to be the oldest widely grown of all nut crops. Today, almonds are still one of humankind's most beloved and healthies nuts. Almonds nutrition benefits are appreciated across the globe, where they're used in numerous ways: eaten raw as a healthy snack, as the base ingredient in almond butter and almond flour, blended into almond milk, and made into many types of body lotions, oils and fragrances.

What are the benefits of eating almonds? Cholesterol reduction is probably the most celebrated health benefit of almonds, one that's been demonstrated in studies time and time again. There are many other reasons to eat almonds regularly as well. For example, almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain filling fiber, unique and protective phytosterol antioxidants, as well as plant-based protein.

Sure, there may be a decent amount of calories in almonds nutrition, but you shouldn't fear these calories nor almond nutrition's fat content. Studies suggest almonds are actually beneficial when it comes to losing weight, despite their higher calorie content. One study even found that almonds consumed as snacks reduce hunger and desire to eat later in the day, and when dieters eat almonds daily, they reduce their overall calorie intake. That's not all.

Almonds Nutrition Facts

Botanically, almonds (scientifically termed Prunus dulcis) are actually very small stone fruits in the Amygdalus family. They are related to other fruits that contain hard pits, including stone fruits like cherries, plums and peaches. Almonds are a type of drupe nut, which means along with other nuts like macadamias, pecans and walnuts, they have multiple layers that enclose a single, hard seed in the center.

Because almonds are dry drupes, they first must be extracted (which is called shelling) before being sold and eaten. This is why you might see the description shelled almonds when you purchase ready-to-eat almonds.

In the medical world, almonds nutrition is most praised due to the presence of monounsaturated fatty acids, dietary fiber and antioxidants. Almonds also contain vitamins, like vitamin E and riboflavin, and trace minerals, such as calcium and magnesium.

Although almonds are high in calories and considered energy-dense (as all nuts are), they provide a whole range of critical nutrients and chemical compounds that people often lack in the standard American diet (sometimes called SAD). For those on a low-carb diet, they'll be happy to know that there are a not many carbs in almonds overall, making them appropriate for something like the keto diet.

According to research on almonds nutrition data published by the United States Department of Agriculture, one ounce (approximately 28 grams) of almonds nutrition provides about:

• 161 calories
• 6.1 grams carbohydrates
• 5.9 grams protein
• 13.8 grams fat
• 3.4 grams fiber
• 7.3 milligrams vitamin E (37 percent DV)
• 0.6 milligram manganese (32 percent DV)
• 57 milligrams magnesium (19 percent DV)
• 0.3 milligram riboflavin (17 percent DV)
• 136 milligrams phosphorus (14 percent DV)
• 0.3 milligram copper (14 percent DV)
• 73.9 milligrams calcium (7 percent DV)
• 1 milligram iron (6 percent DV)
• 197 milligrams potassium (6 percent DV)
• 0.9 milligram zinc (6 percent DV)
• 0.9 milligram niacin (5 percent DV)

In addition, almonds nutrition contains some thiamine, folate, pantothenic acid, choline and selenium.

Health Benefits

1. Helps Prevent Heart Disease and Heart Attacks

Why are almonds good for you if you're at risk for heart disease? Two of the star chemical compounds of almonds nutrition are healthy monounsaturated fatty acids (MUFAs) and antioxidants that support heart health and prevent factors of cardiovascular disease. Almonds specifically supply antioxidant flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduce inflammation.

Almonds nutrition also holds key nutrients to heart health, including arginine, magnesium, copper, manganese, calcium and potassium. Studies show almonds have a consistent bad LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes. One study found that consuming almonds as a daily snack reduced the levels of total cholesterol and low-density lipoprotein (LDL) cholesterol without changing high-density lipoprotein (HDL good cholesterol).

Almonds help prevent damage from forming within artery walls and protect against dangerous plaque buildup. Almonds nutrition benefits also make them a great food to support healthy cholesterol and blood pressure levels, in addition to fighting weight gain and obesity - three of the biggest risk factors associated with heart attacks and stroke.

2. Supports Healthy Brain Function
Almonds are often considered one of the best brain foods. Almonds nutrition is somewhat unique in that almonds contain riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline.

Almonds seem to help protect the brain by fighting oxidative stress. Certain studies conducted on rats found that almonds can help improve memory, fight neurological diseases and protect against age-associated cognitive dysfunction. This is one reason why adults, especially the elderly, are encouraged to eat nuts several times per week. They are associated with a reduction in the risk for inflammation that can cause brain disorders, including dementia and Alzheimer's disease.

3. Maintains Skin Health

Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging. Research finds that almonds nutrition contains high concentrations of catechin, epicatechin and flavonol antioxidants, including quercetin, kaempferol and isorhamnetin. These compounds fight skin cancer and damage by reversing oxidative stress from a poor diet, pollution and UV light exposure. Almonds healthy fats, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.

4. Helps Control Blood Sugar Levels and Prevent Diabetes

Studies show that almonds have positive effects on glucose tolerance and risk factors for metabolic syndrome. Almonds rich supply of MUFAs helps slow the rate at which glucose (sugar) is released into the bloodstream. In addition to managing blood sugar and preventing insulin resistance (which can occur over time when the body becomes less reactive to insulin, the sugar-controlling hormone), almonds nutrition benefits include the ability to lower other common diabetes risks: unhealthy body weight, inflammation and high levels of oxidative stress.

5. Aids Weight Loss and Helps Prevent Overeating

Are almonds healthy or fattening? Despite the relatively high amount of calories in almonds, healthy fats and dietary fiber found in almonds nutrition aid in weight loss because they help you feel full. This curbs overeating and unhealthy snacking. A 2013 study published in the European Journal of Clinical Nutrition concluded, Almonds provide post-ingestive metabolic and appetitive benefits and did not increase the risk for weight gain.

Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do. Thus, you're less likely to experience a roller coaster of energy dips and food cravings.

Studies, such as the Nurses Health Study, even show that almonds support a healthy metabolism. Also, people who frequently eat almonds and other nuts retain healthier body weights and lower rates of obesity and metabolic syndrome over time compared to those who avoid nuts.

Do almonds help you lose belly fat? Some studies show that when dieters eat almonds daily, they are less likely to overconsume carbohydrates and more likely to reach and maintain a healthier body weight. This can include having less dangerous visceral fat. Visceral fat is the kind that surrounds your organs and increases the risk for certain diseases.

For example, one 2003 article published in the International Journal of Obesity found that when women consumed almonds over a six-month period, compared to other women who didn't eat almonds, they experienced greater reductions in weight/BMI, waist circumference, fat mass and systolic blood pressure.



6. Increases Nutrient Absorption

The body needs adequate amounts of fat in the diet in order to properly absorb fat-soluble nutrients, like vitamins A and D. Almonds are also capable of positively affecting the gastrointestinal tract, reducing acid buildup and balancing the body's pH. A healthy pH level is crucial for proper digestion, immunity and disease prevention. Additionally, the nutrients present in almonds may help regulate digestive enzymes that are involved in nutrient extraction, cholesterol synthesis and bile acid production.

7. Improves Digestive Health

In addition to healthy fats and alkaline-forming molecules, almonds (especially the skin of almonds) contain prebiotic components that help with digestion, detoxification and healthy bacterial growth within the microbiota/gut flora. This is key to actually utilizing nutrients from the foods we eat.

Studies suggest that almonds and almond skins may lead to an improvement in the intestinal microbiota profile. This means the intestine's bacterial activities improve and promote numerous health benefits due to the presence of prebiotic properties, the precursors for probiotics. A 2016 study published in the Journal of Science of Food and Agriculture found, Both raw and roasted almonds exhibit potential prebiotic effects, including regulation of intestinal bacteria and improved metabolic activities.

A 2014 study by the Institute of Food Science & Technology in China found that when women ate a daily dose of 56 grams of almonds over an eight-week period, significant increases in the populations of healthy gut bacteria called Bifidobacterium and Lactobacillus were observed.

8. Can Help Fight Cancer and Inflammation

Almonds contain gamma-tocopherol, a type of vitamin E that acts as a powerful antioxidant. Thus, almonds fight free radical damage and oxidative stress that are linked to cancer. Many studies find a link between nut consumption and cancer prevention, including a reduced risk for colon, prostate and breast cancers.

9. Helps Maintain Dental and Bone Health

Almonds are a good source of trace minerals, including magnesium and phosphorus, which play a role in building and maintaining strong teeth and bones. Due to their mineral content, almonds nutrition benefits may include the ability to help prevent tooth decay, fight cavities, lower the risk for bone fractures and fight osteoporosis.

Almonds Nutrition in Traditional Medicine

Historically, almonds have meant many things to various cultures. Hebrew literature from 2,000 B.C. mentions almonds, as does early literature from Turkey, Romania and the Baltic peninsula. The Bible also makes numerous references to almonds, describing them as an object of value and a symbol of hope, for example, in Genesis 43:11.

Records even show that King Tut took several handfuls of almonds to his grave dating back to 1352 B.C. Years later, almond trees were believed to grow near trade routes like the famous Silk Road that connected central China with the Mediterranean. Almonds were popular in the diets of ancient Egyptians and Indian populations as well.

Today, we still see traditional uses of almonds in systems of medicine such as Ayurveda. Ancient Indian Ayurvedic practitioners believed that almonds were capable of increasing brain capacity, intellectual ability and longevity. Almonds are also highly regarded in Ayurveda for their vata-pacifying effects. This means that they are grounding, sweet and warming. It's recommended that almonds be blanched and soaked overnight to help improve digestion and release nutrients.

Almonds come in two varieties: sweet and bitter. Oils from sweet almonds are extracted to form almond oil, a beneficial and hydrating oil with many healing body and household uses. A traditional Ayurvedic practice is massaging warmed almond oil into the skin to promote circulation, relaxation and skin health. Almond oil is said to not only lubricate the skin, but to support all the seven dhatus (tissues), especially Shukra dhatu (reproductive tissue).

Sweet almonds are also used in many recipes in Asia, the U.S. and the Mediterranean, where nuts are considered an important part of the Mediterranean diet. One popular use of almonds in Italy is to crush almonds into marzipan, which is used as a sweet ingredient in baked goods. They're also added to stir-fries, used to make almond oil for cooking and used to produce almond extract that makes a good stand-in for vanilla extract. In India, almonds are often sprinkled and chopped, then added to puddings/cereal, muffins, breads, grains and salads (commonly with ingredients like walnuts, sunflower seeds, dates and raisins). They are sometimes blended into salad dressings or added to smoothies for a satisfying drink.

Almonds vs. Peanuts vs. Walnuts vs. Cashews

Compared to many other nuts, such as walnuts, almonds are a bit less calorie-dense. They are generally higher in protein and lower in fat than many other nuts too. For example, you can eat 23 almonds for 160 calories, versus 14 walnut halves for 190 calories

Peanuts and almonds have similarities in that both are high in protein and fiber, plus lower in calories that many other nuts. However, peanuts can contain mold and are a common allergen, so take precaution when eating them. Almond butter makes a great alternative to peanut butter for people who are allergic to sensitive to peanuts or have a peanut allergy.

Almonds contain more monounsaturated fat and less polyunsaturated fat, including less omega-3s, than walnuts do. Almonds are considered a better source of fiber, calcium and vitamin E (the best nut source of this antioxidant) than walnuts.

Compared to almonds nutrition, cashews nutrition is a better source of vitamin K and zinc. However, cashews have less fiber, vitamin E and calcium. Cashews are one of the highest-carb nuts (although still relatively low in carbs) and generally a good way to get magnesium and healthy saturated fats.

Eating a variety of nuts gives you the most benefits. That's because various nuts and seeds contain different amounts of healthy fats and slightly different antioxidants and minerals. For example, macadamia nuts are one of the nuts with the most monounsaturated fat and highest amount of calories. Hazelnuts are rich in unsaturated fats (mostly oleic acid) and high in magnesium, calcium and vitamins B and E. Brazil nuts are an excellent source of selenium (just one nut contains more than a day's worth!) and contain a good mix of monounsaturated and polyunsaturated fat.

How to Buy and Use

How many almonds should you eat a day? When it comes to all nuts, the standard recommendation is to eat a small handful, or roughly a 1/4 cup (about 1 to 1.5 ounces), of nuts at a time — rather than getting carried away with a very large portion size that can cause a stomach ache. Studies show that daily consumption of almonds in this amount (1.5 ounces) is enough to help prevent the onset of cardiometabolic diseases in healthy individuals .If you eat almond butter as opposed to whole almonds, about one to two tablespoons at one time is considered a standard serving size.

Types of Almonds Sold in Stores

Not all almonds are created equal. You definitely want to avoid almonds and any nuts coated in sugar, hydrogenated oils and tons of sodium. Many nuts undergo processing that lower their health benefits. For example, by heating nuts to very high temperatures, some of their antioxidants can be destroyed.

Let's talk about the different types of almonds available in grocery stores. For example, what are blanched almonds? What about raw almonds?

Raw almonds Raw almonds are those that have not been cooked, blanched or pasteurized and still have their brown skins intact. Technically, there is no legal definition of raw when it comes to almonds, so it's still possible that raw almonds sold in stores have been heated to some extent. However, most authorities claim that studies show that pasteurization doesn't change the nutritional value of almonds.

Blanched almonds Blanched almonds are raw almonds that have been boiled in water quickly, for about one to two minutes, in order to help shed their outer skins.

One downside of consuming almonds produced in the U.S. is that United States law demands that all raw almonds be pasteurized, steamed or irradiated before being sold to consumers. According to the USDA, there are several mandatory pasteurization treatment processes to reduce the level of potential contamination in almonds without diminishing the product's quality, nutritional value or sensory qualities (taste and crunch).” These include: oil roasting, dry roasting and blanching, and steam processing. Many go through steam pasteurization so the almonds don't carry bacteria from the fields to consumers. The whole process from start to finish can take about nine hours.

Almonds contain natural fatty acids and oils that are sensitive to high heat, so when they're highly processed it's possible to turn these oils rancid. For example, when almonds are roasted, they're usually soaked in hydrogenated or GMO oils, fat that's harmful and promotes heart disease. As a rule of thumb, the less processing done to almonds the better. Pre-shelled and roasted almonds are likely less beneficial than lightly blanched or raw almonds still found in their natural casing.

Soaking/Sprouting Almonds

One step that can actually increase the nutrient content of almonds is soaking and sprouting them. Soaking and sprouting almonds removes some of their naturally occurring antinutrients that block the body from absorbing some minerals. Soak them overnight for 12-24 hours in a big bowl, covering them with water and rinsing them the next morning.

How About Almond Butter or Almond Flour?

Both are great options for adding more almonds nutrition into your diet. Almond butter is simply ground almonds, but look for butters that contain no added oils or sugar. Your best bet? Make almond butter yourself by grinding the nuts in a high-speed blender or food processor until smooth.

When it comes to almond flour (also called almond meal), again look for simple and straightforward ingredients, usually just almonds. Use almond meal to replace bread crumbs, and combine it with other gluten-free flours or coconut flour to make baked goods.

What about almond milk? Almond milk has become a very popular dairy alternative. It's low in calories and can make a smart swap for regular milk. Just make sure you choose a brand that is unsweetened and doesn't contain many hard-to-pronounce chemicals. You can also make homemade almond milk by blending and straining almonds, which leaves behind a milky liquid that can be sweetened with vanilla extract and stevia.

Almonds might be growing in popularity every year as research reveals more about almonds nutrition benefits, but almond consumption actually goes back thousands of years to around 4,000 B.C. The almond tree species is native to the Middle East and South Asia. A tall tree with pink and white flowers, it grows in warm and dry climates, which is why it spread through the Mediterranean region and became a staple in the diet there.

Wild almonds are actually bitter and naturally contain toxic substances like deadly cyanide, so humans had to first find a certain type of sweet almond among the many different almond tree species before domesticating them. In India and Pakistan, almonds have been a mainstream part of the diet for centuries, where they're called badam. Almonds were first spread by humans in ancient times along the shores of the Mediterranean into northern Africa, Asia and southern Europe, eventually making their way to the U.S. Along the way, the word almond was given to the nut, which comes from the old French word almande.

Risks and Side Effects

As with all nuts, allergies can be an issue for some people when it comes to almonds. Children are more susceptible to nut allergies and should avoid almonds if they have a known allergy.

Can too many almonds be bad for you? For those not allergic almonds, there are a few other potential downsides to almonds when eaten in large amounts — mainly that they provide a high amount of calories and too much vitamin E in some cases. Eating too many nuts can trigger weight gain, cause certain medicine interactions (like vitamin E overdose) and might lead to gastrointestinal problems in some, but this is usually only a risk if you consume a very high amount. As with all sources of healthy fats, they should make up a substantial part of your diet, but portion control is important.

One final note is that raw almonds have the potential to carry bacteria, which is why the USDA requires them to be processed. In rare cases, salmonella and E. coli have been carried by raw almonds, so as of 2007, raw, untreated California almonds aren't technically available in the U.S. — although most people experience no problems eating raw almonds.

When it comes to bitter almonds, according to the Food and Drug Administration, bitter almonds are considered poisonous since they contain certain acids that can cause problems in rare cases, so they aren’t recommended for consumption — although some alternative health practitioners disagree with this.

Final Thoughts

Almonds (Prunus dulcis) are small stone fruits in the Amygdalus family. They are a good source of healthy fats, vitamin E, manganese, riboflavin, magnesium and protective phytosterol antioxidants.

Even though almonds are energy-dense and high in unsaturated fatty acids, the benefits of almonds still make this nut a very nutrient-dense food, especially for heart health.

The top nine health benefits of almonds nutrition include preventing heart disease, supporting brain function, maintaining skin health, preventing diabetes, assisting weight loss, supporting digestive health, fighting inflammation and cancer, and maintaining bone health.

Wakame: Super Seaweed that Fights Diabetes, Breast Cancer, Fat & More

Seaweed has long been a staple of Japan, which is one of the longest living cultures in the world and is home to one of the remarkable blue zones. Is there a connection? You bet. Most notably, a Japanese seafood known as wakame is rich in a number of vitamins and minerals.

It provides a great nutritional boost of vital nutrients while research suggests that seaweed may also help decrease the risk of many major chronic conditions, including type 2 diabetes, high blood pressure and breast cancer.

A promising study conducted at the University of California even suggests that wakame may lower breast cancer incidence and mortality among postmenopausal women. No wonder Japanese sea farmers have been growing wakame for hundreds of years! Like many sea vegetables, it adds a delicious component to a variety of meals, but recently it has gained popularity because of its many health benefits.

What Is Wakame?

Wakame is a brown or deep green seaweed that is commonly used in Japanese cuisine. It has a briny and slightly sweet flavor that is overall quite mild. Wondering about the correct wakame pronunciation? It's generally pronounced wuh-kah-mee, but in Japan, they say wah-kah-me.

It is very likely on the menu of your local sushi bistro, but you may not have realized it. Not only is it commonly used as the main ingredient for seaweed salad, but it's also a common start of miso soup. What is miso soup? Miso soup is a traditional Japanese soup that typically always includes a stock called dashi, miso paste and wakame seaweed. Other ingredients can vary by the maker or the region.

Is wakame good for you? There are many potential benefits of wakame I’m about to share!

10 Wakame Benefits - the Seaweed Superfood

Helps Fight Diabetes
Promotes Fat Burning
Helps Balance Hormones
Strengthens Bones
Lowers the Risk of Breast Cancer
Supports a Healthy Pregnancy
Reduces High Blood Pressure
Lowers Cholesterol Naturally
Good Source of Iron
Rich in Omega-3 Fatty Acids

1. Helps Fight Diabetes

An important component in wakame, fucoxanthin, has been shown to exert an anti-diabetic effect on animal study subjects. A 2009 study conducted in Japan examined the anti-obesity and anti-diabetic effects of fucoxanthin-rich wakame lipids on obese mice. When it was added to the high-fat diet, it significantly suppressed body weight.

Before the wakame treatment, the mice showed signs of hyperglycemia, hyperinsulinemia and hyperleptinemia, but adding this seaweed into the diet normalized these conditions. The researchers concluded that wakame has the ability to prevent diabetes, related disorders and obesity by reversing insulin resistance that is due to a high-fat diet.

2. Promotes Fat Burning

A Japanese study conducted at Hokkaido University suggests that the fucoxanthin present in wakame promotes fat burning within the fat cells of animals. According to the study, fucoxanthin fights fat in two ways: It encourages the action of protein that causes fat oxidation and is found in the type of fat that surrounds organs. It also promotes DHA production in the liver, which helps decrease bad cholesterol or LDL. Fucoxanthin also reduced abdominal white adipose tissue weights of rats and mice, thereby making it one of the great fat-burning foods.

3. Helps Balance Hormones

Wakame provides manganese, iron and calcium, three minerals that help balance hormones naturally. Manganese and calcium help to improve symptoms of PMS as well. In fact, a study published in the American Journal of Obstetrics and Gynecology found that women who had lower levels of manganese in their blood experienced more pain and mood-related symptoms during PMS and menstruation. 

4. Strengthens Bones

One hundred grams of wakame provides 15 percent of your daily value of calcium, which is essential for preventing osteoporosis. Calcium-rich foods help increase bone growth and speed up bone repair, while a calcium deficiency or lack of calcium in the diet means that the body will take calcium from the bones and decrease bone mass. Getting enough calcium in the diet regularly is key since our bodies lose calcium on a daily basis through shedding hair, skin and nails and through the release of sweat, urine and feces. (8)

5. Lowers the Risk of Breast Cancer

There is a small body of research that suggests there is a relationship between seaweed and a decreased risk of breast cancer. In Traditional Chinese Medicine and Japanese folk medicine, seaweed is used to treat tumors. People who eat seaweed regularly, most notably in Japan, have dramatically lower rates of breast cancer.

In 2013, researchers at the University of California assessed the impact of introducing wakame into the diet of American postmenopausal women. Fifteen healthy postmenopausal women were recruited for the three-month clinical trial; five of the women had no history of breast cancer (they served as the control group), and 10 were breast cancer survivors.

The seaweed consumption lowered urokinase-type plasminogen activator receptor concentrations (uPAR), a protein that is present in several physiological locations and is usually higher among postmenopausal women. uPAR concentration is known to influence cell surface signaling, call adhesion and growth factor communication, and responsiveness in breast tissue. Researchers believe that wakame seaweeds's ability to lower these receptors may help explain lower breast cancer incidence and mortality among postmenopausal women in Japan.

Another interesting study suggests that the fucoxanthin found in wakame may act as a chemopreventive and chemotherapeutic compound in colon cancer cells.  There's no doubt about it, science is backing up these amazing wakame benefits, and more studies are being conducted to assess its efficacy as a cancer treatment or preventive measure. So far, it appears to be a powerful cancer-fighting food.



6. Supports a Healthy Pregnancy

Folate, or vitamin B12, is an essential vitamin is present in wakame. It's needed for copying and synthesizing DNA, producing new cells, and supporting nerve and immune function. Folate is known to be one of the most critical vitamins for a healthy and vibrant pregnancy.

For pregnant women, a folate deficiency is especially risky because it may lead to neural tube defects, such as spina bifida, anencephaly, malformations of the limbs and heart complications. Because folate is needed for DNA copying and building new cells, it's vital that pregnant women eat enough folate foods, like wakame, to decrease the risk of developmental issues.

7. Reduces High Blood Pressure

Several studies have investigated whether wakame has the ability to naturally prevent high blood pressure. One such study, published by Annals of Nutrition and Metabolism, found that wakame treatment significantly decreased systolic blood pressure of spontaneously hypertensive rats.  Another study conducted in Japan supported that dietary wakame may have beneficial effects on hypertension. 

An interesting study on the topic was conducted in 2011 and examined whether seaweed might affect blood pressure in children. Healthy Japanese preschoolers, aged 3–6 years had their blood pressure and pulse measured before and after a three-day period that involved seaweed intake. Blood pressure measurement, complete dietary records, and parent-reported height and weight were obtained for 223 boys and 194 girls.

The researchers found that girls with higher seaweed intake had significantly lower systolic blood pressure readings. The results suggest that seaweed intake was negatively related to diastolic blood pressure in boys and to systolic blood pressure in girls, displaying that seaweed might have beneficial effects on blood pressure among children.

8. Lowers Cholesterol Naturally

The fucoxanthin present in wakame serves another purpose: It stimulates the liver to produce DHA, helping reduce the amount of harmful cholesterol in the body. Therefore, it'-lowering food.

A study published in the Journal of Nutrition found that dried wakame powder altered the activities of enzymes involved in fatty acid metabolism in the liver in rats. The rats that were fed diets containing the seaweed powder had lower triacylglycerol levels, suggesting that wakame seaweed is useful as a food to prevent hyperlipidemia. Hyperlipidemia means that there are too many lipids, or fats, in the blood. This leads to high cholesterol and high triglycerides, which can lead to the development of plaque and dangerous blockages.

9. Good Source of Iron

The iron in wakame increases the production of red blood cells and helps with the metabolic enzyme processes that the body carries out to digest proteins and absorb nutrients from food. An iron deficiency is the world's most common nutritional deficiency and is associated with developmental delay, impaired behavior, diminished intellectual performance and decreased resistance to infection.

Excessive iron supplementation can cause iron overload and should be avoided, so the safest and purest way to get enough iron per day is to stick to iron-rich foods like wakame.

10. Rich in Omega-3 Fatty Acids

Wakame is a rich source of omega-3 fatty acids, which is are essential fatty acids because omega-3 is not made by the human body, but it is still needed for normal metabolism. Omega-3 foods can be used to lower cholesterol, fight depression, reduce anxiety, treat diabetes, reduce inflammation, relieve arthritis and promote skin health. They have also been shown to support weight loss, healthy pregnancy, athletic recovery, and thickening hair and nails.

Because of the excess consumption of omega-6 fats in the Western world, it is important that we crowd in omega-3 foods that our bodies need.

Wakame Nutrition Facts

The scientific name for wakame is Undaria pinnatifida. It comes from the cold-temperature waters off the coasts of Japan, China and Korea. Wakame nutrition is rich in vitamins and minerals, such as folate, vitamin B2 and manganese. It has been used for centuries for its therapeutic and healing properties, with the power to support cardiovascular health, boost energy levels and supply the body with omega-3 fatty acids. Like other seaweed nutrition facts, wakame's are quite impressive.

100 grams of raw wakame contains about:

• 45 calories
• 9.1 grams carbohydrates
• 3 grams protein
• 0.6 gram fat
• 0.5 gram dietary fiber
• 1.4 milligrams manganese (70 percent DV)
• 196 micrograms folate (49 percent DV)
• 107 milligrams magnesium (27 percent DV)
• 150 milligrams calcium (15 percent DV)
• 0.2 milligram vitamin B2 (14 percent DV)
• 0.3 milligram copper (14 percent DV)
• 2.2 milligrams iron (12 percent DV)
• 80 milligrams phosphorus (8 percent DV)
• 1.6 milligrams vitamin B3 (8 percent DV)
• 360 international units vitamin A (7 percent DV)
• 5.3 micrograms vitamin K (7 percent DV)
• 0.7 milligram vitamin B5 (7 percent DV)
• 3 milligrams vitamin C (5 percent DV)
• 1 milligram vitamin E (5 percent DV)
• 0.1 milligram vitamin B1 (4 percent DV)
• 0.4 milligram zinc (3 percent DV)

Wakame in Ayurveda, TCM and Traditional Medicine

In Ayurvedic medicine, seaweed is considered a salty food that can help reduce vata and kapha dosah dominances. It can also help promote circulation, protect the body from radiation and harmful invaders, and generally assist in detoxing the entire body.

In Traditional Chinese Medicine (TCM), brown seaweeds have a lengthy history of medicinal use as immunomodulators and for the treatment of thyroid problems, such as Hashimoto’s thyroiditis. (21) Due to its salty and cold properties, seaweeds like wakame are often associated with the liver, stomach and kidney meridians in TCM and hence helpful for health problems that are related to problems or blockages of these meridians. Seaweed is also believed to help absorb harmful toxins in the body.

In Asian countries, sea vegetables are traditionally consumed on a daily basis as a normal part of the diet. In this area of the world, wakakme health benefits are well-known and quickly recognized by mainstream medicine. In Asian countries like China, citizens have been using seaweeds for a wide array of medicinal purposes for centuries. In fact, early records of traditional herbal medical use of seaweeds for problems like goiters, gland swellings and edema appears in Chinese literature around 2,000 years ago.

Wakame vs. Nori vs. Kombu vs. Kelp

Before we start comparing some common seaweeds, let's answer this question: Is seaweed a vegetable? Technically, seaweed is a form of algae, but seaweeds are often referred to as sea vegetables and are often treated as vegetables for culinary purposes. What eats seaweed? In addition to humans, seaweed (in its natural environment) is commonly consumed by sea urchins, sea snails and plant-eating fish, such as the rabbit fish and parrot fish.

There are three main varieties of seaweed commonly used as food: wakame, nori and kombu seaweed. However, these are definitely not the only edible seaweeds. Other consumable options include kelp (available as fresh or dried kelp, as a supplement or in kelp powder form), ogo seaweed (mainly used in dried form for poke recipes) and dulse seaweed (commonly used as fresh, raw dulse or dulse flakes).

Let's get back to comparing wakame vs. nori vs. kombu vs. kelp. Is wakame the same as nori? Is kombu a wakame? The answers to both of these questions are no. Wakame, nori, kombu and kelp are all completely different. While wakame is eaten fresh or dried, nori is mainly available in dried form. What is nori? It's the most common papery seaweed wrapping for sushi rolls, and unlike wakame, it is never soaked before serving. Nori is best eaten wrapped around other items (like sushi) or toasted.

Kombu is a member of the kelp family, and like wakame, it's a brown seaweed. Kombu is commonly used to make dashi, a flavorful broth traditional to Japan and used to make miso soup. Kombu and wakame have many overlapping health benefits and a similar flavor profile, but wakame is slightly sweeter. Both kombu and wakame are commonly used in seaweed salads and soups.

Kelp belongs to the brown algae class (Phaeophyceae), and kombu is a specific variety of kelp that’s extremely common in Japanese, Chinese and Korean food. Kelp can be used in salads, soups and smoothies, and there's also kelp sushi.

As with land vegetables, sea vegetables also have unique individual health perks as well as many overlapping benefits. Overall, wakame, nori, kombu and kelp are all distinctly different yet share similarities in their flavor profiles, uses and potential health benefits.

Where to Find and How to Use Wakame

Wondering where to buy wakame seaweed? You can find it dried or fresh in grocery stores, health stores or online. Can wakame be eaten raw? Yes, it can be eaten fresh or as a dried seaweed food. Fresh seaweed should always be stored in the refrigerator, while dehydrated seaweed should be stored in an airtight container in a dark, dry place.

If you have dehydrated wakame, start by cutting it into small pieces, as it will expand after being rehydrated. To rehydrate dried wakame seaweed, soak it in water for about 30 minutes or until it is soft; it can then be added to soups, stir-fries and salads. The water used to rehydrate the seaweed is also full of nutrients, so it can be used as the base of a soup.

Whenever you buy or consume any type of seaweed, it's important to opt for organic because of seaweed's inherent ability to absorb what's in the water around it.

History

In Japan, this seaweed has been eaten for around 3,000 years! How does anyone know this? Archeologists discovered in cookware this tasty seaweed's residue sticking to pots and pats from that long ago. Fast forward to a time still long ago, and this seaweed was a highly prized commodity. In the 1700s, it was even used as a form of tax payment along with nori and arame.

When the macrobiotic diet became popular in the United States in the 1960s, it became much easier to find wakame at health stores and Asian-American grocery stores.

Precautions

Although wakame is a nutritious food that offers numerous health benefits, it does contain a good amount of sodium (about 872 milligrams in one ounce). People with high blood pressure or other health conditions where sodium intake is a concern may want to watch their seaweed intake to make sure that they aren't consuming too much sodium in one day.

Final Thoughts

• What is wakame? It's is a brown or deep green seaweed that boasts a number of impressive seaweed health benefits, including its ability to support the cardiovascular system, aid weight loss, support a healthy pregnancy and even fight breast cancer.
• It is full of essential vitamins and minerals, helping boost the immune system and keep the organs functioning properly.
• This seaweed has been used for thousands of years for both culinary and medicinal purposes, especially in Asian countries.
• It can be purchased fresh, dried or rehydrated online or in stores. You can add it to soups, salads, stir fries and more to create delicious and healthy meals.

Pumpkin Seeds: The Antioxidant Seeds that Combat Diabetes, Heart Disease & Cancer Cells

Pumpkins are an integral part of the holiday season. From pumpkin carving to sweet pumpkin spice to fresh pumpkin pie, it's hard to imagine fall without this bright orange fruit. Unfortunately, pumpkin seeds, like pumpkin seed oil, often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp.

However, there are many benefits of pumpkin seeds that make them a worthy addition to your diet, both during the holidays and all year round. In fact, some of the power-packed benefits of pumpkin seeds include better heart health, improved blood sugar levels, enhanced sleep quality and more.

Ready to learn more about why you should consider saving the seeds next time you're elbows-deep carving a fresh Halloween pumpkin? Here's what you need to know.

Top 7 Benefits of Pumpkin Seeds

Rich in Disease-Fighting Antioxidants
Boost Heart Health
Stabilize Blood Sugar
Promote Sleep Quality
Improve Male Health
Help Fight Cancer Cell Growth
Improve Bladder Function

1. Rich in Disease-Fighting Antioxidants

Pumpkin seeds are loaded with antioxidants, which are powerful compounds that can fight free radical formation and protect cells against oxidative stress. Some research also indicates that antioxidants may aid in the prevention of chronic conditions like heart disease, cancer, diabetes and autoimmune disorders.

According to one animal model out of Cairo University in Egypt and published in Pharmacological Research, pumpkin seed oil was able to reduce inflammation and prevent free radical damage in rats with arthritis. Another animal study out of South Africa showed that a specific type of protein extracted from pumpkin seed was effective at protecting against liver damage thanks to its powerful antioxidant properties.

2. Boost Heart Health

Pumpkin seed, and pumpkin seed oil in particular, has been shown to boost heart health and help reduce the risk of coronary heart disease in several different ways. For starters, animal studies show that pumpkin seed oil could help decrease cholesterol levels and lower blood pressure, both of which are two of the major risk factors for heart disease.

One human study conducted at the University of the West Indies’ Department of Basic Medical Sciences in Jamaica even found that pumpkin seed oil supplements were able to decrease diastolic blood pressure while increasing levels of beneficial HDL cholesterol in the blood. (6) Plus, pumpkin seeds may also increase levels of nitric oxide in the body. This can dilate the blood vessels and promote blood flow to help the heart work more efficiently.

3. Stabilize Blood Sugar

One of the top pumpkin seeds benefits is its ability to regulate blood sugar levels to prevent spikes and crashes. This is incredibly important. Why? Sustaining high levels of blood sugar can cause diabetes symptoms, such as increased thirst, fatigue, frequent urination and nausea.

Pumpkin seed is rich in protein and fiber, both of which can slow the absorption of sugar in the bloodstream to promote better blood sugar control.  Interestingly enough, a 2011 animal model published in the Journal of Diabetes and Its Complications even reported that combining pumpkin seeds with flax not only improved antioxidant status in rats, but was also effective at reducing the risk of diabetes complications.

4. Promote Sleep Quality

Can’t sleep? You may want to consider adding a dose of pumpkin seed to your daily diet. Pumpkin seeds are a good source of several nutrients that are associated with better sleep quality, including tryptophan and magnesium.

Tryptophan is an amino acid that is well-known for its ability to enhance sleep quality, especially in those with sleep disturbances. Meanwhile, magnesium is an important micronutrient that is shown to help improve several measures of insomnia, including sleep efficiency, length of sleep and the amount of time that it takes to fall asleep at night.

5. Improve Male Health

Some research indicates that pumpkin seeds may be especially beneficial for men in particular. In fact, they can help improve male fertility and prostate health.

One 2012 animal model showed that supplementing with pumpkin seed oil was effective at preventing sperm abnormalities and increasing sperm count in rats.  Another study showed that pairing pumpkin seed oil with saw palmetto was able to decrease symptoms and improve quality of life in men with benign prostatic hyperplasia (BPH), a common condition characterized by the enlargement of the prostate gland.

6. Help Fight Cancer Cell Growth

Thanks to its high content of antioxidants, pumpkin seed may help fight the growth and spread of cancer cells to aid in cancer prevention.

In vitro research conducted by the University of Rostock in Germany found that phytoestrogen extracts of pumpkin seeds had anticancer properties and could possibly play a role in the prevention and treatment of breast cancer. (15) Additionally, according to a review published in Food Research International, diets rich in pumpkin seeds have been linked to a lower risk of several types of cancer, including breast, stomach, lung and colorectal cancer.

7. Improve Bladder Function

Pumpkin seeds have been shown to improve symptoms of BPH, a condition that can cause difficulty urinating in men. Not only that, but pumpkin seed oil may also help improve other aspects of bladder function. One study showed that it was able to significantly improve symptoms of overactive bladder and correct urinary dysfunction.



Pumpkin Seeds Nutrition Facts

Pumpkin seed is a highly nutritious ingredient. Each serving packs in a good amount of protein, manganese, magnesium, phosphorus and iron.

One ounce (about 28 grams) of dried, hulled pumpkin seeds contains approximately:

• 151 calories
• 5 grams carbohydrates
• 7 grams protein
• 13 grams fat
• 1.1 grams dietary fiber
• 0.8 milligram manganese (42 percent DV)
• 151 milligrams magnesium (37 percent DV)
• 329 milligrams phosphorus (33 percent DV)
• 4.2 milligrams iron (23 percent DV)
• 0.4 milligram copper (19 percent DV)
• 14.4 micrograms vitamin K (18 percent DV)
• 2.1 milligrams zinc (14 percent DV)
• 226 milligrams potassium (6 percent DV)
• 0.1 milligram riboflavin (5 percent DV)

In addition to the nutrients listed above, the pumpkin seed nutrition profile also contains a small amount of folate, vitamin B6, thiamine, vitamin A and selenium.

Pumpkin Seed Uses in Traditional Medicine

Long revered for their health-promoting properties, pumpkin seeds have been a staple in traditional forms of medicine for thousands of years. Indigenous groups in North America, for example, once used them to remove tapeworms and parasites from the digestive tract.

Meanwhile, on an Ayurvedic diet, pumpkin seeds are often considered alkalizing. They also are thought to nourish the blood, act as a natural diuretic, suppress appetite and improve reproductive health in men.

In Traditional Chinese Medicine, pumpkin seeds are used to help treat a variety of different conditions. They are believed to support lactation in mothers, promote healthy digestion, prevent parasitic infections and reduce stomach pain.

Pumpkin Seeds vs. Sunflower Seeds

Without a doubt, pumpkin seeds and sunflower seeds are two of the most popular seed varieties enjoyed for their savory flavor and incredible versatility. Both are high in fiber, protein and heart-healthy fats, plus an assortment of essential vitamins and minerals. However, there are several unique differences between these two power-packed ingredients.

Pumpkin seeds are flat, oval-shaped and light green. They're also enclosed in a white hull. Sunflower seeds, on the other hand, are tan and covered by a black-striped shell. Both have smooth textures and light, nutty tastes that work well with just about any spice or seasoning.

In terms of nutrition, a single ounce of pumpkin seeds typically supplies a higher amount of protein and a lower amount of calories, fat and fiber. Pumpkin seeds are also richer in magnesium, iron and manganese, while sunflower seeds are a better source of pantothenic acid, folate and copper.

Where to Find and How to Use Pumpkin Seeds

Pumpkin seeds are easy to find at most online retailers and grocery stores. They are typically located in the snack aisle alongside other seeds like sunflower seeds. If you have difficulty finding pumpkin seeds at your local store, you can also look for pepitas. Pepitas are the same thing but without the shell.

If you're looking to use them for a pumpkin seeds recipe, skip the roasted pumpkin seeds or other pre-made varieties and look for raw seeds instead. Alternatively, you can also go directly to the source and try seeding a pumpkin at home instead.

After you get your hands on some of these super seeds, you may wonder how to clean pumpkin seeds, how to dry pumpkin seeds and how to prepare pumpkin seeds for eating. If they're fresh, start by rinsing the seeds with cold water in a colander and then shake them dry. Avoid using a paper towel or dish cloth to dry the seeds as they may get stuck.

There are plenty of different methods for how to cook pumpkin seeds. Roasting them in the oven is perhaps the most common. Spread the seeds in a thin layer on an oiled baking tray and bake in the oven at 300 degrees Fahrenheit for about 30 minutes. Remove from the oven and toss with olive oil, salt and your choice of roasted pumpkin seeds seasoning such as paprika, oregano, cumin or chili powder. Place back in the oven and bake about 20 more minutes, until they're crispy with a nice golden color.

After roasting your pumpkin seeds, you can enjoy them as a delicious snack; toss them over salads, cereal or yogurt; or mix them into trail mix alongside a variety of other nuts and seeds. You can also enjoy raw pumpkin seeds as a healthy and delicious no-fuss snack that carries the same assortment of health benefits.

History/Facts

The pumpkin is a cultivar of the squash plant that is thought to originate in North America thousands of years ago. In fact, archaeologists actually found pumpkin seeds in certain areas of Mexico that date back to around 7000 B.C.

These seeds were used in many forms of traditional medicine. They were prized for both their unique flavor and potent healing properties. Indigenous groups in North America often used pumpkin seeds for their gut-healing effects as a treatment for parasitic infections and tapeworm symptoms. Meanwhile, Aztec groups used pumpkin seed as both a source of nutrition and a ritual offering for religious ceremonies.

Spanish settlers brought pumpkin seeds back to Europe and Asia, where they began gaining widespread popularity. They were quickly integrated into many types of cooking and cuisine. Today, these popular seeds are slowly being recognized for their incredible nutrient profile and the extensive health benefits that they have to offer.

Precautions

Many processed, prepackaged pumpkin seed products are high in sodium or contain additives and extra ingredients that can be harmful for your health. Select products that are low in sodium with minimal ingredients listed on the label. Better yet, choose raw pumpkin seeds and try making them at home yourself.

Additionally, although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. If you find that you're unable to tolerate shelled pumpkin seeds, opt for hulled seeds instead. They carry nearly the same nutrient profile and health benefits.

Be sure to keep intake in moderation. Eating large amounts of pumpkin seeds may cause adverse side effects like constipation, gas or bloating. Additionally, these seeds contain a concentrated amount of calories, so going overboard could potentially contribute to weight gain.

Many people also wonder: Can dogs eat pumpkin seeds? Both raw and roasted pumpkin seeds can be safely enjoyed by pups and are sometimes even added to natural dog treat recipes. Be sure to stick to homemade pumpkin seeds, however, and skip the heavily processed varieties you might find at the store.

Final Thoughts

• The pumpkin seed is a delicious type of seed that has been enjoyed around the globe for thousands of years.
• The pumpkin seeds nutrition profile includes a good amount of protein and fiber, plus important vitamins and minerals like manganese, magnesium and phosphorus.
• Thanks to their stellar nutrient content, some of the potential health benefits of pumpkin seeds include better blood sugar levels, improved heart health, enhanced sleep quality, decreased cancer growth and increased urinary function.
• There are plenty of options for how to roast pumpkin seeds, but you can also enjoy them raw or add them to salads, smoothies, cereals or desserts for a nutritious addition to any recipe.