Sunflower seeds are the fruits of the beautiful sunflower plant, which is native to North America and is characterized by its impressive height and light yellow petals. These seeds possess a firm texture and a mildly nutty taste, and were a significant source of food for the American Indians. Sunflower seeds remain a popular food in contemporary America, too, although they're more likely to be consumed raw as a snack than incorporated into cooked meals.
While sunflower seeds don't quite reach the nutritional heights of chia seeds or hemp seeds, they're still an enormously healthy food. Aside from being a vital source of natural energy, they are rich in a large number of nutrients in which many of us are unknowingly deficient, making them an excellent addition to any Western diet.
The benefits of sunflower seeds
Packed with fiber and protein -- One cup of dried sunflower seeds supplies us with 16 percent of our recommended daily allowance (RDA) of fiber and 19 percent of our RDA of protein.(1) Most of the fiber found in sunflower seeds is the insoluble kind, which remains intact in our digestive tracts and flushes the colon of accumulated waste. This fiber content makes sunflower seeds a good constipation aid as well as a suitable food for diabetics (fibrous foods tend to have a low glycemic load). Moreover, the protein contained in sunflower seeds contains all eight essential amino acids, making them a fantastic complete protein source for vegetarians and vegans.
High in omega fatty acids -- Like most plant seeds, sunflower seeds are rich in omega-3 and -6 fatty acids, which are essential fatty acids that our bodies cannot make themselves. While the main omega-3 fatty acid found in sunflower seeds, alpha-linolenic acid (ALA), is not as potent as the EPA and DHA found in animal products such as fish oil, its benefits should not be underestimated. For example, a study published in the European Journal of Clinical Nutrition showed that ALA could help lower glucose and high triglyceride levels in human participants.(2) Another study, published in Applied Physiology, Nutrition, and Metabolism, suggested that ALA could help treat symptoms associated with obesity in animal models.(3)
Rich in phytosterols -- A study published in the Journal of Agricultural and Food Chemistry found that sunflower seeds (and pistachios) had the richest levels of phytosterols out of all the nuts and seeds commonly consumed in the United States as a snack.(4) Phytosterols are plant compounds whose chemical structures closely resemble that of cholesterol, and are believed to reduce LDL cholesterol levels in the bloodstream when consumed in sufficient amounts.(5) Additionally, a study featured in Life Sciences noted that "[p]hytosterols have been shown experimentally to inhibit colon cancer development."(6)
Excellent source of vitamin E -- One cup of dried sunflower seeds provides us with a whopping 15.3 milligrams of vitamin E, or 76 percent of our RDA.(1) A fat-soluble antioxidant, vitamin E travels throughout our bodies, scavenging free radicals that would otherwise harm fat-containing molecules and structures such as brain cells, cholesterol and cell membranes. Aside from protecting us from degenerative diseases, this antioxidant activity also produces anti-aging benefits. Vitamin E is also a potent anti-inflammatory and can reduce the symptoms associated with inflammatory diseases such as asthma and rheumatoid arthritis.(7)
Sunflower seeds are high in numerous other nutrients including calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium and most B vitamins. The seeds' magnesium content is especially significant, since between 60 and 80 percent of the American population are estimated to be deficient in this essential, calcium-balancing mineral.(8)
For many people, the word "meditation" is likely to evoke images of a cross-legged individual, eyes closed, humming to themselves, but there is so much more to the practice than meets the eye.
Meditation is an ancient mind and body practice that is estimated to date back as far as 5,000 BCE. It is believed meditation originated in India, with the earliest documented records of the practice deriving from the teachings of Vedantism - an ancient Hindu philosophy.
In general, meditation involves training the mind to induce a state of consciousness that promotes a sense of serenity and increased concentration.
While meditation was traditionally practiced to induce a deeper religious and spiritual understanding, it has evolved to become a popular method of relaxation and stress reduction.
According to the National Center for Complementary and Integrative Health (NCCIH) - part of the National Institutes of Health (NIH) - meditation is practiced by around 18 million adults in the US, or 8% of the population.
Types of meditation
There are numerous forms of meditation, though most fall into four groups: concentrative, open awareness, mindfulness and guided meditation.
Concentrative meditation involves focusing the mind on a single object, such as an image, sound or breathing; Transcendental Meditation is one of the most common forms, in which the practitioner sits comfortably with their eyes closed for 20 minutes twice daily.
Open-awareness meditation, also referred to as non-directive meditation, aims to induce a sense of awareness without focusing on a specific object. Instead, the practitioner embraces all feelings and sensations that arise. Zazen - a Zen sitting practice - is a common form of open-awareness meditation.
Mindfulness is the most common form of meditation in the Western world; it combines both concentration and open awareness. In mindfulness meditation, the practitioner focuses on an object, such as sounds, bodily sensations, feelings, thoughts or breathing. Mindfulness is not as restrictive as concentrative meditation; the practitioner can focus on more than one object at a time.
Guided meditation involves the use of imagery, sounds and/or in-person guidance in order to induce a serene state of mind. Any form of meditation can fall into this category.
Meditation is commonly used to reduce anxiety and stress, but increasingly, researchers have found the benefits of meditation may have a much wider reach.
The potential benefits of meditation
Reduced brain aging and better memory
Since a key focus of meditation is to induce a tranquil state of mind, it is perhaps no surprise that researchers have found the practice yields brain benefits.
Earlier this year, a study reported by Medical News Today suggested meditation may reduce brain aging.
[An illustration of the human brain]
Studies have suggested that meditation may reduce brain aging.
The study of 100 individuals aged 24-77 - of whom 50 were meditators - found that those who engaged in meditating showed reduced gray matter loss in certain brain regions, compared with non-meditators.
Another study, published in the Journal of Alternative and Complementary Medicine in 2012, suggested that mantra-based meditation - a form of concentrative meditation in which a word, phrase or sound is repeated to prevent distracting thoughts - may help older individuals with memory loss.
The researchers, from Thomas Jefferson University Hospital in Philadelphia, PA, found that 12 minutes of mantra-based meditation daily for 8 weeks increased cerebral blood flow to the prefrontal, superior frontal and superior parietal cortices of 12 older adults with memory problems and improved their cognitive function.
While it remains unclear exactly how meditation affects the brain, researchers are getting closer to finding out.
Last year, MNT reported on a study in which researchers found individuals showed higher brain activity in brain regions associated with processing self-related thoughts, feelings and memory retrieval when they practiced Acem meditation - a form of open-awareness meditation - compared with when they were resting.
However, when the same participants practiced concentrative meditation, their brain activity in these regions was the same as when they were resting. This, according to the researchers, suggests that open-awareness meditation allows greater processing of memory and emotions than concentrative meditation.
Reduced pain
Chronic pain - defined as pain lasting at least 12 weeks - is one of the leading causes of disability in the US, affecting around 100 million Americans. The most common types of pain include low back pain, severe headache or migraine and neck pain.
While medications such as opioids are commonly used to treat pain, studies have increasingly suggested meditation could be an effective pain reliever.
Last year, a study led by the Wake Forest Baptist Medical Center in Winston-Salem, NC, found an 8-week mindfulness-based meditation program that incorporated yoga reduced the frequency and severity of migraines; those who completed the program had 1.4 fewer migraines a month.
More recently, a study published in the Journal of Neuroscience last month - also by researchers from Wake Forest Baptist Medical Center - found that individuals who engaged in mindfulness meditation showed a 44% reduction in emotional response to physical pain and a 27% reduction in pain intensity.
Further investigation using brain imaging revealed that mindfulness meditation reduced participants' pain by activating the orbitofrontal and anterior cingulate cortex brain regions, which play a role in self-control of pain.
"Based on our findings, we believe that as little as four 20-minute daily sessions of mindfulness meditation could enhance pain treatment in a clinical setting," said lead author Fadel Zeidan.
Better sleep
With today's hectic lifestyles, it is no wonder so many of us have problems sleeping; around 50-70 million people in the US have some form of sleep disorder. But could meditation help? Some researchers think so.
In February this year, a study reported by MNT found that mindfulness meditation improved the sleep quality of older adults; more than half of American adults aged 55 and older have problems sleeping.
Published in JAMA Internal Medicine, the study revealed mindfulness meditation 2 hours a week for 6 weeks reduced Pittsburgh Sleep Quality Index (PSQI) scores among the adults from 10.2 to 7.4, compared with a reduction from 10.2 to only 9.1 for those who completed a sleep hygiene education program.
And last year, a study by researchers from Canada found mindfulness-based meditation improved both mood and sleep quality for teenage cancer patients.
On the next page, we look at how meditation may benefit heart health, help quit smoking, and why health professionals say more of us should take up the practice.
Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are also often eaten as an individual snack. The seeds of the pumpkin are also commonly referred to as pepitas, Spanish for "little seed of squash."
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of pumpkin seeds and an in-depth look at their possible health benefits, how to incorporate more pumpkin seeds into your diet and any potential health risks of consuming pumpkin seeds.
Nutritional breakdown of pumpkin seeds
According to the US Department of Agriculture (USDA) National Nutrient Database, approximately two tablespoons of unshelled pumpkin seeds (28 grams) contains 125 calories, 15 grams of carbohydrate (including 0 grams of sugar and 5 grams of fiber) and 5 grams of protein as well as 5% of your daily iron needs.
Pumpkin seeds are a source of magnesium, zinc, copper and selenium.
Possible health benefits of consuming pumpkin seeds
Pumpkin seeds with pumpkin and leaves.
Pumpkin seeds contain significant amounts of the macromineral magnesium.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing consumption of plant foods like pumpkin seeds decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting healthy complexion and hair, increased energy and overall lower weight.
The benefits of magnesium
Pumpkin seeds are exceptionally high in magnesium, one of the seven essential macrominerals. Two tablespoons of pumpkin seeds contain 74 mg of magnesium, about 1/4th of the daily recommended dietary allowance.
Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins. Magnesium is involved in neuromuscular transmission and activity and muscle relaxation.
Magnesium deficiency, especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis.
Bone health
Magnesium is important for bone formation. High magnesium intakes are associated with a greater bone density and have shown to be effective for decreasing the risk of osteoporosis in postmenopausal women.
Diabetes
For every 100 mg/day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15%. Low magnesium levels can impair insulin secretion and lower insulin sensitivity.
Heart health
Improvement in lipid profiles has been seen with an intake of 365 mg of magnesium per day.
Heart and liver health
Pumpkin seeds are rich in omega-3 and omega-6 fatty acids, antioxidants and fiber. This combination has benefits for both your heart and liver.1
The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease, while research to date suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, which lead to heart attack, stroke and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function and slightly lower blood pressure.
Insomnia prevention
A study published in Nutritional Neuroscience suggested that consuming tryptophan from a gourd seed alongside a carbohydrate source was comparable to pharmaceutical grade tryptophan for the treatment of insomnia.
Having a few pumpkin seeds before bed, with a small amount of carbohydrates such as a piece of fruit, may be beneficial in providing your body with the tryptophan needed for melatonin production.2
Pregnancy
It is estimated that over 80% of women worldwide have inadequate zinc intake.3 Low levels of zinc alter circulating levels of multiple hormones associated with the onset of labor. In addition to this, zinc is essential for normal immune function and prevention of uterine infections. All of these could potentially contribute to preterm birth.4
Recently, Vitamin C has been forced into the backseat as other antioxidants have stood in the limelight. Vitamin C is the grandfather of antioxidants and it has clear health benefits.(1)
Dr. Ronald Hunninghake is well known for being an expert on this vitamin. He joined Dr. Hugh Riordan over twenty years ago and conducted research on I.V. administration of vitamin C for cancer patients. Though his clinic is the leading expert on vitamin C therapy for cancer, that hasn’t stopped others from completing similar research.(1)
New study builds on prior work of Dr. Hunninghake and shows that vitamin C kills colorectal cancer cells!
A recent study found that vitamin C could help fight colorectal cancer. The equivalency of vitamin C found in 300 oranges was found to kill colorectal cancer cells. Colorectal cancer is the third most common cancer in the United States. Approximately 50 percent of cases are more aggressive and do not respond to conventional therapies.(2)
The new study from Weill Cornell Medicine in New York discovered that in these cases, that high-dose vitamin C caused oxidation in the cancer cells and impaired the growth of the tumors.(2)
Vitamin C concentration equivalent to 300 oranges effective in causing oxidation of colorectal cancer cells and impairing growth of the tumor!
Vitamin C is generally thought to improve health because of its antioxidant effect, which prevents or delays some types of cell damage.(2)
The studies findings may also be helpful in treatment of renal cell carcinoma, bladder cancer and pancreatic cancer. The authors of the study report that that dosage would most likely need to be through I.V. as oral doses are not absorbed efficiently enough through the intestine.(2)
High doses of vitamin C do not absorb efficiently through the intestine and should be administered intravenously
Dr. Hunninghake recommends an average person take 1 gram of vitamin C twice per day. If you are suffering from chronic infections or fatigue you can gradually increase the does to a bowel tolerance dose. For most patient, oral dosages are fine but if you are fighting a serious illness, Dr. Hunninghake recommends I.V. vitamin C therapy.(1)
If you are seeking to increase vitamin C consumption through food, consider increasing your fruit and vegetable intake. Many eat oranges for their vitamin C content, but red and yellow bell peppers have the highest vitamin C coming in at 306 percent of daily value. Other fruits and vegetables are guavas, dark leafy greens, kiwi, broccoli, berries, tomatoes, peas, papaya, and of course oranges.(3)
As winter approaches, don’t forget about vitamin C! Start eating more fruits and vegetables and consider adding a high quality supplement. If you are battling cancer or another chronic disease, consider intravenous vitamin C therapy!
How to get perfect skin
We all suffer from bad skin days from time to time, but there are many tips and tricks you can use to get perfect skin naturally. To make spots and blemishes a thing of the past, check out these seven tips for clear skin.
Clear skin tip 1: Ditch the chemicals
It can be tempting to reach for chemical peels and ingredients such as salicylic acid to help clear up problem skin. However, many chemical-based skin products not only contain potentially harmful ingredients, they can also excessively dry out skin and exacerbate skin problems. For a gentler approach to fighting acne, opt for natural spot-fighting ingredients such as tea tree oil or manuka honey. Manuka honey not only has antimicrobial and antiseptic properties to fight spots, it also has the benefit of being able to reduce the scarring and marks left by spots.
Clear skin tip 2: Use spot-fighting makeup
We all know what it’s like to have a bad skin day when you just want to hide away under layers of makeup. However, while makeup can temporarily disguise the look of spots, it can also make the problem much worse. For confidence-boosting coverage that won’t cause flare-ups, make sure you opt for non-comedogenic makeup that won’t clog pores. To further increase the spot-fighting powers of your cosmetics, try using mineral makeup containing zinc oxide, which will fight against acne-causing bacteria.
Clear skin tip 3: Sip spearmint tea
Acne is generally caused by hormones called androgens, which can over-stimulate the sebaceous glands leading to oily skin, blocked pores and spots. To counteract these effects, oral contraceptives are often prescribed to women suffering from acne. However, while beneficial for clearing spots, these contraceptive pills can have inconvenient and even dangerous side effects. Luckily, research suggests that spearmint tea has similar anti-androgen properties, which could help reduce acne and hormone imbalances in women.
Clear skin tip 4: Reduce your skin’s contact to bacteria
You may be surprised at how often your skin comes into contact with dirt and germs that can lead to acne. During the time you are asleep, your pillow comes into contact with makeup, skin oils and saliva, making it a breeding ground for bacteria that can worsen acne. Likewise, unwashed makeup brushes can spread bacteria to your skin. To minimise your skin’s contact to bacteria, make sure you wash makeup brushes every two weeks and change your pillowcase regularly. Also, avoid touching your face as much as possible and clean your phone with antibacterial wipes before making calls.
Clear skin tip 5: Cleanse your skin properly
If you suffer from oily or acne-prone skin it can be tempting to over-cleanse your skin to dry out oils and kill bacteria. However, cleansing your skin too frequently or using harsh cleansers can dry out your skin, causing flakiness which can clog pores. It can also cause your skin to produce more oils to compensate. Instead, wash your skin twice a day with a gentle, PH-neutral cleanser so as not to destroy the acid mantle of the skin, which protects against moisture loss and bacteria. Remove the cleanser with a muslin cloth to lightly exfoliate the skin.
Clear skin tip 6: Change your diet
Eating a balanced diet with plenty of nutrients and antioxidants is one of the key factors behind beautiful looking skin. However, there are also certain foods you can cut back on or eat more of in order to help get rid of spots. Research suggests that dairy is a major precursor of acne for many people due to the hormones it contains. Plastic water bottles and food packaging can also leach out chemicals which can lead to hormone imbalance. Swap packaged foods for fresh, skin-friendly produce including lots of fruit and vegetables and foods rich in omega-3 fatty acids.
Clear skin tip 7: Find ways to deal with stress
Research findings published in the journal Archives of Dermatology suggest that high stress levels can significantly worsen acne. It is thought that this may be due to the fact that stress stimulates the production of hormones which stimulate oil production in the skin’s sebaceous glands. Stress is also thought to instigate the release of chemicals which can lead to inflammation. To help keep your skin clear and spot-free, try to find healthy ways to deal with stress such as exercise, meditation or pampering. Try to talk through problems with someone else as well to help relieve any worries.