Top 7 Benefits of Green Tea: The No. 1 Anti-Aging Beverage

You've probably heard a lot about the health benefits of drinking tea, especially the benefits of green tea, considered by many to be the ultimate anti-aging beverage. In Okinawa, Japan - one of the world's Blue Zones tha's associated with longevity drinking green tea daily is considered essential. A popular practice is sipping on a combination of steeped green tea leaves, jasmine flowers and a bit of turmeric throughout the day.

According to a report published in the Journal of the American College of Nutrition, Tea is the most consumed drink in the world after water.

What is green tea good for?

According to dozens of studies, regularly drinking this tea may reduce your risk of developing heart disease or Alzheimer's, help you maintain better bone mineral density, ward off eye diseases that affect vision in older age, prevent strokes, and even extend your life.

What Is Green Tea?

What are different green teas made of exactly, and are they totally natural? Green, black and oolong teas come from the Camellia sinensis plant. Green tea consists of leaves that haven't been fermented so they contain the highest level of antioxidants. For example, flavonoid antioxidants account for about 30 percent of the dry weight of green tea leaves.

Some of the antioxidants and healing compounds found in green tea include polyphenols, catechins and various other types of flavonoids - the same anti-aging compounds found in things like red wine, blueberries and dark chocolate. Despite that it does contain small amounts of caffeine, green tea consumption has been associated with more health benefits than even many of the healthiest foods available to us. Studies have found that the benefits of green tea are due to the fact this tea contains more healing compounds than many other herbs, spices, fruits and vegetables, truly making it a powerful superfood.

7 Benefits of Green Tea

What does green tea do once you drink it that promotes better health and longevity? The Mayo Clinic summarized some of the findings about green tea in 2008. A combination of epidemiological and population studies seem to suggest that the benefits of green tea may include:

• Reducing atherosclerosis and risk of heart disease
• Lowering blood pressure
• Reducing cholesterol levels
• Reducing inflammation in arthritis cases
• Improving bone density
• Improving memory
• Preventing cancer

Among many other benefits of green tea, below is more about some of the major perks associated with drinking this tea:

1. Helps Protect Heart Health

A great deal of evidence from randomized controlled trials suggests that consumption of flavan-3-ols and anthocyanidin antioxidants, the types found in green tea, is beneficial for metabolic and cardiovascular health. When it comes to preventing many of the risk factors for heart disease, such as having high blood pressure or cholesterol levels, some evidence shows that green tea contains 10 beta-blocking compounds, seven calcium channel blockers and 16 diuretic compounds. It also has more ACE-inhibiting properties than many other plant foods that are commonly consumed, which helps increase the amount of blood your heart pumps and lowers blood pressure.

According to a study published in the journal Chinese Medicine, many of the beneficial biological effects of flavonoids on heart health seem to be due to cell-signaling effects that lower inflammation.  Not only do flavonoids have anti-inflammatory capabilities, but they’re also antithrombogenic, antidiabetic, anticancer and neuroprotective compounds.

2. May Help Prevent Alzheimer's or Memory Loss

In 2004, scientists at the University of Newcastle studied the effects of black and green tea on Alzheimer's disease. In laboratory studies, both teas prevented the breakdown of acetylcholine, the neurotransmitter strongly linked with memory. The teas also inhibited enzymes known as BuChE and beta-secretase. These enzymes are found in protein deposits found in the brain of Alzheimer's patients.

Japanese researchers published a study on green tea and its effect on the beta-amyloid protein plaques found in Alzheimer's disease in the April 2008 issue of the Journal of Nutritional Biochemistry. The protein plaques associated with Alzheimer's disease increase brain cell damage and death due to oxidative stress. The researchers found that green tea catechins reduced the level of damaging free radicals in the brains of rats. The green tea rodents showed much less plaque-induced deficits in memory compared to rodents that didn't receive green tea and those that were infused with beta-amyloid proteins.

Scientists have also discovered that the antioxidants flavonoids may also protect the brain from oxidative stress. The scientists extrapolated that a human would need to drink about three liters of liquid infused with 0.5 percent of the catechins to get similar effects. However, because humans ingest other antioxidants in the form of vitamins and plant polyphenols, it's likely that a much lower quantity could be effective in protecting memory.

3. Helps Protect Brain Cells From Free Radical Damage

In 2007, Salk Institute researchers found that the flavonoid epicatechin, found in blueberries, cocoa, grapes and tea, improved memory ability in mice. The researchers found that epicatechin seemed to promote blood vessel growth in the brain.

In 2009, King's College researchers found that epicatechin may protect brain cells through mechanisms unrelated to its antioxidant ability, as epicatechin is one of the few flavonoids that can cross the blood-brain barrier. The King's College researchers reported that somehow epicatechin protects brain cells from the negative effects of beta-amyloid plaques, although the exact mechanism of how this works is still not entirely know.

4. May Help Prevent Diabetes or Insulin Resistance

Certain studies indicate that intake of flavan-3-ols and/or anthocyanidins found in green tea may improve glycemic control and help normalize blood sugar levels. Due to its anti-inflammatory properties, green tea is believed to be beneficial for those who are at-risk or diagnosed with type 2 diabetes. Green tea's catechins, especially EGCG, appear to have anti-obesity and antidiabetic effects.

5. Promotes Bone Health

University of Hong Kong researchers published a study in the August, 2009 Journal of Agricultural and Food Chemistry concerning green tea and bone health. When the bone cells of rats were exposed to green tea catechins, EGC in particular stimulated an enzyme that promotes bone growth by 79 percent. The catechins also increased bone mineralization and weakened the activity of cells that reabsorb bone rather than form it.

6. Prevents Eye Disease and Protects Vision

One study that was published in the February 2010 issue of the Journal of Agricultural and Food Chemistry investigated the effects of catechins on eye diseases and found that consuming more catechins may help protect the eyes from oxidative damage and vision loss. Scientists involved in the study found evidence that catechins can pass from the digestive tract of rodents to the tissues of their eyes and reduce oxidative stress for up to 20 hours after ingestion.

7. May Reduce Your Appetite

Does green tea really burn fat, and will drinking green tea help you lose more weight? According to some research findings, consuming antioxidants found in green tea, especially catechins and the compound called EGCG, may promote metabolic health and modestly prevent weight gain. When 11 studies and articles were included in one 2009 meta-analysis that was published in the International Journal of Obesity, researchers found that catechins or an epigallocatechin gallate (EGCG)-caffeine mixture have a small positive effect on weight loss and weight maintenance.

Overall, EGCG's effects remain somewhat controversial; some studies have found only modest effects on metabolism, while others have found that consuming more EGCG alone without other lifestyle changes does not do anything significant to improve body weight.



Types

There are a wide variety of green teas available around the world. The type called sencha is the most popular and usually the easiest to find. Other lesser known varieties of green tea include:

Fukamushi Sencha (or Fukamushi Ryokucha)
Gyokuro
Kabusecha
Matcha
Tencha
Genmaicha
Hojicha

What is matcha green tea?

Matcha green tea is a high-grade, finely ground, concentrated green tea. It’s been traditionally used in Japanese tea ceremonies for hundreds of years and has recently gained notoriety for its high antioxidant content. When you drink matcha tea, you drink the actual tea leaves, which have been ground up. This allows you to obtain even more nutrients compared to drinking steeped green tea.

Tea plants that are specifically grown and used to make matcha are also typically shaded for two weeks to increase chlorophyll levels before the leaves are picked, further boosting concentration of healthy compounds. Matcha green tea tends to be more expensive than buying tea leaves for steeping, but a little goes a long way. Matcha is usually available in powder form and is a good choice for adding green tea's taste and the benefits of green tea to recipes like smoothies, baked goods or ice cream.

Green Tea vs. Black Tea

• Both green and black tea share many of the same benefits, considering they come from the same plants. The processing of different teas results in the different colors, flavors and health benefits of green tea and black tea. Green tea leaves are dried for a shorter time than black tea leaves before processing, so they keep their greener color.
• Compared to green tea, black tea is more processed. Green tea gets dried and undergoes a pan-frying or steam-heating process depending on the variety. Black tea is made using leaves that have oxidized, which means they were purposely permitted to wilt and brown after picking.
• Green tea has slightly more antioxidants compared to black tea, although both are still great sources. The ORAC value (antioxidant content) of brewed black tea is 1,128 while green tea is slightly higher at 1,253. Black tea and green tea both contain antioxidants, including polyphenols. Some research shows that green tea contains more than four times the catechins that black tea does. Both types can contribute antioxidants to your diet and have been shown to have antiviral, anti-inflammatory, detoxifying and immune-stimulating effects.
• In terms of their caffeine content, green tea is usually lower in caffeine than black tea. Both have less caffeine than coffee or energy drinks, making them suitable for people who can't tolerate drinking much caffeine.

Green Tea Nutrition Facts

Flavan-3-ols, the type of flavonoids found in green tea and other teas, provide many of the anti-aging effects of green tea. Catechins in various types of teas are the polyphenols that seem to have the most potent antioxidant effects, according to Natural Standard, the leading and most respected reviewer of herbal compounds. Specific flavan-3-ols found in green tea include monomers (catechins) called:

epicatechin
epigallocatechin
gallocatechin
and gallate derivatives.

A well-known compound found in green tea is called EGCG (which stands for epigallocatechin-3-gallate). EGCG is associated with enhanced metabolic activities that may prevent weight gain or assist with weight maintenance. Some of the ways that EGCG seems to work is by boosting thermogenesis (the body producing heat by using energy) and suppressing appetite, although not every study has found evidence that these effects are substantial.

Green tea also contains many other protective compounds, including:

linoleic acid
quercetin
aginenin
methylxanthines, including caffeine, theobromine and theophylline
many different amino acids and enzymes (proteins make up about 15 percent to 20 percent of the leave dry weight)
Carbohydrate molecules, such as cellulose, pectins, glucose, fructose and sucrose
Small amounts of minerals and trace elements like calcium, magnesium, chromium, manganese, iron, copper and zinc
Small amounts of chlorophyll and carotenoids
Volatile compounds like aldehydes, alcohols, esters, lactones and hydrocarbons
Some of the benefits of green tea associated with the consumption of these compounds include reduced allergies, eye health and better vision, skin health, improved immune function, enhanced endurance, and protection from free radical damage and cancer.

How to Use and Steep Green Tea

Most experts recommend drinking about three to four cups per day for the most anti-aging benefits of green tea, but even drinking one to two cups is a step in the right direction.

The standard way to brew green tea is to:

• Place your tea bag or high-quality tea leaves (purchase organic from a reputable company for the best tea) in your teapot.
• Heat or boil water, but don't let it completely boil and become too hot, as this can destroy some of the delicate compounds found in green tea leaves. The ideal temperature for brewing green tea is between 160 degrees Fahrenheit to 180 degrees F (traditionally standard Chinese green teas brew at a slightly higher temperatures). Pour hot water into the teapot to steep the leaves for only about 1–3 minutes. Larger leaves need more time to steep than finer, smaller leaves. At this point you can also add any fresh herbs you plan on steeping.
• Once brewed, pour a little tea at a time into each cup in order to have the tea's strength be evenly distributed. At this point, you can add some lemon juice or raw honey as the finishing touch.
• Because it's used somewhat differently than regular green tea, directions for making matcha green tea are found below (note that directions can vary, so it's best to read the label of the product you purchase):
• Fill kettle with fresh, filtered water and heat to just short of boiling.
• Fill matcha bowl or cup with hot water and pour out (to warm the bowl/cup).
• Add 1 teaspoon of matcha powder to bowl or cup and 2 ounces of nearly boiled water.
• Whisk for a minute or two until it looks thick and frothy with tiny bubble, then add 3-4 more ounces of water before drinking.

Green Tea Recipes

A common practice around the world, such as in the Blue Zones, is to combine beneficial teas with fresh steeped herbs. Try steeping rosemary, ginger, wild sage, oregano, marjoram, mint or dandelion in tea for an extra antioxidant boost. You can also add fresh lemon juice or some orange to add a refreshing taste.

Below are more recipe ideas for using green tea in smoothies or other interesting ways to get the benefits of green tea:
Make a mango green tea smoothie or one of 34 other green smoothie recipes
Add matcha green tea powder to homemade berry muffins or pancakes
Make homemade green tea coconut ice cream using chilled green tea and this ice cream recipe

History and Interesting Facts

Green tea has been consumed in Asia, particularly in China, for thousands of years. Records show that it was a common beverage and cooking ingredient 3,000 years ago in parts of Southwest China, before spreading over the following centuries to India and then Japan.

From the 3rd century through the 6th century, this tea was mostly considered a luxury item before new techniques for drying and distributing green tea led to more mass production and availability among the public. According to the Teavivre, a tea company, during the time of the Song Dynasty in China (AD 960-1279), tea drinking had become an integral part of the daily life of all Chinese, in a similar way to how afternoon tea became ingrained in the English culture. The use and production of so-called tribute teas- those produced to be presented to the emperor and other high officials — became an important part of royal culture and a source of government taxation.

Today, an estimated 2.5 million tons of tea leaves are produced each year throughout the world, with 20 percent of that being green tea. Green tea didn't become popular or widely distributed outside of Asia until about the early 1900s. China, other countries in Asia, countries in North Africa, the United States and Europe currently consume the most green tea worldwide.


Potential Side Effects and Precautions

It's important to point out that while it might be very beneficial, drinking green tea alone likely won't improve your life span or protect you from disease. Research suggests that a combination of lifestyle components account for the health benefits observed in people that drink tea.

The problem with many studies that investigate the effects of green tea is that they are population studies rather than controlled clinical studies, according to the Mayo Clinic. In many of these studies, other lifestyle factors and habits besides drinking green tea are not well-controlled, so it's difficult to draw conclusions.

Overall, studies have found a great number of health benefits of green tea, especially as it relates to anti-aging, but the bottom line is that the quality of your overall diet is really what's most important.

There are also several harmful effects of green tea over-consumption that are possible. These include consuming tainted supplements marked as green tea extract, high caffeine consumption, consuming aluminum, and the effects of tea polyphenols on iron bioavailability.

Green tea extracts should not be taken by patients suffering from renal failure, liver disease, heart conditions or major cardiovascular problems without supervision from a doctor. People sensitive to caffeine should be careful of their intake.

Pregnant and breast-feeding women should drink no more than one or two cups per day, as some research shows that more caffeine than this amount may interfere with normal heart rhythms.

Final Thoughts on the Benefits of Green Tea

• Green tea comes from the Camellia sinensis plant and consists of leaves that haven't been fermented, allowing them to retain high levels of antioxidants.
• Antioxidants and other beneficial compounds found in this tea include flavonoids and catechins like EGCG, quercetin, linoleic acid, theobromine and theophylline. These provide many of the benefits of green tea.
• Some of the anti-aging effects and benefits of green tea include reduced inflammation, protection against heart disease, liver disease, diabetes and Alzheimer's, and potentially help with weight maintenance and preventing cancer.
• There are many ways to enjoy this beverage in order to take advantage of the many benefits of green tea.

7 Pine Bark Extract Benefits, Including for Skin, Hearing and Diabetes

We all know the power of antioxidants to improve health and the high-antioxidant foods we should eat regularly. But did you know that pine bark extract, like pine oil, is one of nature’s super antioxidants? It's true.

What gives pine bark extract its notoriety as a powerful ingredient and super antioxidant is that it's loaded with oligomeric proanthocyanidin compounds, OPCs for short. The same ingredient can be found in grapeseed oil, the skin of peanuts and witch hazel bark. But what makes this miracle ingredient so amazing?

While OPCs found in this extract are mostly known for their antioxidant-producing benefits, these amazing compounds exude antibacterial, antiviral, anticarcinogenic, anti-aging, anti-inflammatory and anti-allergic properties. Pine bark extract can help reduce muscle soreness and may help improve conditions relating to poor circulation, high blood pressure, osteoarthritis, diabetes, ADHD, female reproductive issues, skin, erectile dysfunction, eye disease and sports stamina.

Seems like it must be pretty amazing, but let's look closer. The list goes on a bit further, as the OPCs in this extract may inhibit lipid peroxidation, platelet aggregation, capillary permeability and fragility, and to affect enzyme systems, which basically means it may be a natural treatment for many serious health conditions, such as stroke and heart disease.

What Is Pine Bark Extract?

Pine bark extract comes from the inner bark of the Pinus pinaster tree, most commonly found in Europe. A popular variety is the pinus maritime or the maritime pine that grows exclusively along the coast of southwest France.

This bark extract has been around for about 450 years. In 1534, a French ship led by the famous explorer Jacques Cartier became stranded in ice near Quebec, Canada. The crew fell extremely ill from scurvy, an extreme lack of vitamin C. Cartier's crew crossed paths with a Quebec Indian who encouraged them to drink a tea made from pine bark and needles.

Four hundred years later, a French researcher named Jacques Masquelier did some studies to understand why this natural remedy was so effective. He learned about the seemingly omnipotent antioxidant within it and how those antioxidants increase the absorption of vitamin C.

Continued research showed that the pine bark contained flavonols and bioflavonoids, which hold tissue-repairing properties. Masquelier was easily able to create a pine bark extract from materials that were otherwise known as waste.

Health Benefits

1. Lowers Glucose Levels, Improving Diabetic Symptoms

Pine bark extract has been studied with regard to its ability to help diabetic patients. A study was conducted by the Guang An Men Hospital of Chinese Medical Science Research Institute with 77 diabetes type II patients to determine if the extract of the French Maritime pine bark provided anti-diabetic effects. Patients were given 100 milligrams of Pycnogenol, a branded version of pine bark extract, for 12 weeks, with continued anti-diabetic treatment.

The effects of the pine bark extract showed significant lower levels of blood glucose and improved endothelial function when compared to placebo, concluding that supplementation of Pycnogenol for treating conventional diabetes may be beneficial.

2. Helps Prevent Hearing Loss and Balance

Ototoxicity is ear poisoning and can occur when exposed to certain drugs or chemicals, such as cisplatin, that damage the inner ear or the vestibulocochlear nerve. This nerve affects our balance and hearing by sending signals to the brain. This condition can be temporary or permanent — however, some studies have indicated that pine bark extract may help alleviate these symptoms due to its high presence of antioxidants.

Thus, this powerful extract works as a natural ear infection remedy while improving balance and preventing hearing loss.

3. Staves Off Infections

Studies have been conducted to review the effects of pine bark extract on pseudomonas infectious wounds. These wounds occur most frequently in hospitals or in those with weakened immune systems, such as after surgery. However, healthy people are not immune and can also develop mild infections, in particular after being in improperly chlorinated hot tubs or swimming pools.

In one particular study published in Research in Pharmaceutical Sciences, researchers investigated the antibacterial activity of pine bark extract essential oil on staph infections, E. coli and pseudomonas infections. The antibacterial activity was assessed indicating that the essential oil of pine bark, specifically the proanthocyanidins, were effective against P. aeruginosa, significantly inhibiting its growth. Additionally, the results showed that the extract has significant “anti-pseudomonas activity, making it a potential natural remedy and possible preventive measure for infections.

4. Protects the Skin from Ultraviolet Exposure

Who doesn't want amazing skin? Pine bark extract may be the perfect treatment since it's an antioxidant dynamo.

There is a seemingly growing problem with skin exposure to ultraviolet radiation and the confusion of how to get vitamin D from the sun while avoiding these skin-damaging rays. A review was conducted of French maritime pine bark extract, specifically using the nutritional supplement Pycnogenol.

The study provided clear evidence that Pycnogenol does, indeed, offer photoprotection — however, it came out even better than expected, showing that it may be used to reduce hyperpigmentation of human skin while improving the skin barrier function and extracellular matrix homeostasis.

5. Decreases Erectile Dysfunction

If you knew you could resolve your erectile dysfunction and, therefore, naturally remedy impotence issues, wouldn't you? Erectile dysfunction has increased over the past decade or two, creating a pathway for various medications to land on the shelves of numerous medicine cabinets. But, as you know, going for the natural approach can make a huge difference in overall health.

According to a Japanese study, the combination of Pycnogenolt and L-arginine may produce the results you're looking for, making the bedroom a much happier place. Forty-seven Japanese men with mild erectile dysfunction were given supplementation L-arginine and French maritime pine bark extract over a period of time. The studies revealed that the sperm concentration greatly increased after about eight to 16 weeks of treatment, to include improved orgasmic function. No side effects were noted, unlike its synthetic counterpart.

6. Reduces Inflammation

As I mentioned, pine bark extract is superior when it comes to antioxidants. These antioxidants scavenge those damaging free radicals in an effort to eliminate them, ultimately preventing disease.

Studies were conducted in Turkey on subjects who underwent abdominal surgery to determine if the pine bark extract could help reduce the inflammation. They were given Pycnogenol for a period of 10 days. The outcome showed significant healing when compared to those subjects who were not given any drug or remedy, concluding that Pycnogenol may be an effective remedy for healing of surgery-related lesions.

7. Helps Increase Athletic Performance Pine bark extract has been studied regarding its relationship to exercise performance, oxidative stress and inflammation to body that has been imposed by exercise. Research indicates that Pycnogenol provides an increase in endurance performance of trained athletes. It does this by improving the time it takes the body to reach a fatigued state through increased serum NAD+ levels.

Additionally, athletes have endured less cramping and muscle pain when using the extract. It's likely that muscle recovery time improved as well due to the high antioxidants pine bark extract contains.

Pine Bark Extract vs. Aspirin

1. Pine Bark Inhibits Clotting Better than Aspirin An surprising study found that pine bark extract was far better than aspirin at inhibiting smoking-induced clotting, using lower amounts without the bleeding often found when using aspirin.

2. Aspirin Can Cause Gastrointestinal Bleeding

A 15-year Dutch study was published stating that 27,939 healthy female health professionals were given aspirin or a placebo for a period of time. While the aspirin reduced the risk for cardiovascular disease and colorectal cancer, among other cancers, the risk of gastrointestinal bleeding outweighed those benefits, creating more risks to the body.

3. Both Aspirin and Pine Bark Extract Eliminate Pain

While both eliminate pain, the pine bark extract is a far better choice. As noted, aspirin can cause severe gastrointestinal issues. Pycnogenol has not been found to cause these issues — however, it may take a little longer the feel the relief from pain than aspirin. Regardless, a natural option is available and far worth the wait.

How to Use

Pine bark extract can be found in liquid, tablet or capsule form containing 85 percent to 90 percent OPCs. It can also be found as creams, lotions or ointments, typically containing 0.5 percent to 2 percent pine bark extract.

If you choose to use Pycnogenol, follow the dosage instructions on the label. It's best to check with your doctor about the dosage, based on the symptoms you have and other possible conditions, prior to taking either pine bark extract or Pycnogenol.

Here are some basic guidelines as reported by WebMD:

• or allergies: 50 milligrams twice daily.
• For asthma in children: 1 milligram per pound of body weight given in two divided doses.
• For poor circulation: 45-360 milligrams daily or 50-100 milligrams three times daily.
• For diseases of the retina, including those related to diabetes: 50 milligrams three times daily.
• For mild high blood pressure: 200 milligrams daily.
• For improving exercise capacity in athletes: 200 milligrams daily.

Risks and Side Effects

While most studies do not indicate major side effects, pine bark extract may cause irritability and fatigue, and could interact with other drugs. Make sure to seek out the advice of your physician prior to using pine bark extract or the branded name, Pycnogenol.

If you are taking blood thinners, do not take pine bark extract or Pycnogenol unless approved by your doctor. It's been noted that taking OPCs and vitamin C supplements at the same time could increase blood pressure if you have hypertension.

Final Thoughts

Pine bark extract offers some amazing benefits since it's so high in powerful antioxidants. From diabetes and sexual function to sports performance and beautiful skin, pine bark extract may be worth exploring to provide results you're looking to achieve.

Consider pine bark extract through a conversation with your physician or a functional medicine doctor. You may want to start slow, taking smaller amounts, to ensure that your body works well with the OPCs found in pine bark extract. Once you're sure that you don't have any negative reactions, you may be able to increase your dosage according to the label.

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.