Pumpkin, Sesame, Sunflower Seeds and Your Health

Pumpkin Seeds

These are best known for their concentration of zinc and their use in the treatment and prevention of male prostate problems. Pumpkin seeds have also been used in treatment of intestinal worms. They are good source of protein and contain a good balance of the amino acids, though tryptophan, methionine, and cysteine are a little lower in concentration than the others. Their fat content, mostly unsaturated, is over 50 percent of the seeds.

Pumpkin seeds are also very high in iron as well as calcium and phosphorus, with some magnesium and copper; they also contain vitamin E and essential fatty acids. There is a mix of B vitamins, with niacin being the richest. Pumpkin seeds are usually eaten raw, roasted, or blended into a seed meal and used on other foods. Like pumpkin seeds, most squash seeds are found within the hard vegetable and can be toasted and eaten as well. They have similar nutrient values.

Sesame Seeds

These seeds are probably the most commonly used worldwide, especially in the Middle East, where the sesame foods tahini and halva originated. These foods and other sesame products are used now in many countries. In the United States, sesame seeds are often used in breads or on bread crusts; as tahini or sesame butter to spread on bread or crackers or used in sauces; as halva candy; and as a roasted, blended sesame salt called gomasio, which originated in Japan. Sesame seeds can be eaten raw, dried, or roasted or cooked with all kinds of foods. They are also great to add to other foods, such as grains and legumes, because they provide additional amino acids that may be low in those foods. Sesame can also be used with many seasonings, with other nuts or seeds, such as almonds or sunflower seeds, or blended with seasoning seeds such as caraway, poppy, dill, or anise and used over various food dishes. Black sesame seeds, also very nourishing, can also be used in these seasonings.

Sesame seeds come from little seed pods of one of the oldest of cultivated plants. In the Middle East, they are still called the "seed of immortality". The seeds are rich in oil, over 55 percent. Sesame oil is a very useful and common oil, especially in Oriental culture, where toasted and even hot-spiced sesame oil is used in cooking. Sesame seeds are also about 20 percent protein and contain some vitamins A and E and most of the B vitamins except B12 and folic acid. Minerals, however, are very abundant in sesame, as in most seeds. Zinc is high, as are calcium, copper, magnesium, phosphorus, and potassium. Sesame seeds are an excellent source of calcium for those avoiding cow's milk. However, the phosphorus content is much higher, as is true of most seeds, thus making it not quite as good for bone support. Iron is fairly high and sodium is fairly low, unless, of course, they are salted. Sesame seeds may also have a mild antioxidant effect, possibly because of their vitamin E content or some other factors.

Sunflower Seeds

Sunflowers are native to South and North America. These tall, strong flowers that open bright yellow to their sun, are filled tightly with hundreds of seeds to carry on life. Sunflower seeds have been used throughout history to enhance energy, and as a medicine as well. The Indians of the Americas and other herbalists have used sunflower seeds as a diuretic, for constipation, chest pain, or ulcers, to treat worms, and to improve eyesight. More recently they are recommended for use for people with high blood pressure or cardiovascular problems and occasionally to help reduce allergic reactions, all with good success. He also suggests them as part of a stop-smoking program, having people in the program munch on raw, unshelled, unsalted sunflower seeds, which in addition to their medicinal properties, gives them something to do with their hands and mouth.

Again, raw sunflower seeds are probably the best, higher in nutrition than roasted and definitely better than salted seeds. For people with blood pressure problems, sunflower seeds (unsalted) are very high in potassium and low in sodium, a balance sorely needed by most of us these days with so many salty foods available. One cup of sunflower seeds contains more than 1,300 mg of potassium and only 4 mg of sodium. This is likely very helpful as a diuretic or for people who already take diuretics, to help replace some potassium. The high amount of oil in sunflower seeds as polyunsaturated fats, essential linoleic acid, and vitamin E is also helpful in reducing cholesterol levels and improving or preventing cardiovascular disease.

However, sunflower seeds are caloric; one half cup of hulled seeds is approximately 400 calories. If we are watching our figures, then we'll have to go a little easy on sunflower seeds, but from all other aspects of nutrition, they are a good food. For those who need to gain weight or substitute more vegetable oils for saturated fats, sunflower seeds can be the best of the seeds, and are richer in the B vitamins also, particularly in thiamine, pyridoxine, niacin, and pantothenic acid. With their high potassium and low sodium and with zinc, iron, and calcium all at good levels, sunflower seeds are a very mineral-rich food. The vitamin D that gets stored in these sun-filled seeds helps the utilization of calcium. Copper, manganese, and phosphorous levels are also relatively high; they are lower in magnesium than in calcium, which is different from other seeds.

Sunflower seed oil is a very good one. It is often used in margarines or cooking oils. It is rich in polyunsaturated and linoleic oil and has a fairly low rancidity level compared to other oils. This may be because of its vitamin E content. Cold-pressed sunflower oil is the best. It should also be refrigerated once opened to avoid spoilage. Cold storage of most nuts and seeds is generally suggested.

Sunflower seeds have many other uses besides as an oil or nutritious snack food. They can be sprinkled on salads, are used in baking breads and cookies, and can be baked in vegetable casseroles to add protein, flavor, and crunch. A ground or blended sunflower-sesame sprinkle with a bit of salt or other seasonings can be a nutritent-rich, low-sodium seasoning. Almond-sunflower blend is also good, and a spicy high-mineral protein blend includes ground sunflower and sesame seeds (either white or black), nori seaweed flakes, and cayenne pepper. If sunflower seeds are soaked overnight, it makes them more digestible and alkaline-forming. When added to green salads, they supply a tasty crunch, along with some protein and fatty acids. This is also true for nuts. A great combination is soaked almonds, sunflower seeds, and peanuts.