Dear PWN,

What impact does microwaving food have on its nutritional content? I have heard that microwaving devoids food of its nutrients, more so than heating on a stove. I am hoping that is false.

-John from University City, MO

The microwave question. We’ve all asked it at one point or another, and maybe we’ve even opted out of researching it in fear of what we’d find.

I actually do not own a microwave. We had a little one that had Ed inherited before we even met, and it was such an eyesore on our counter, and so rarely used, that we decided to get rid of it. I can honestly say that I don’t even miss having one around. If I ever designed a new kitchen maybe I’d designate a place for a microwave, but for now we don’t really need one.

However, I am still very interested in the topic of what different cooking methods do to nutrients in food. I did a little research, and here is what I found:

The main methods used for cooking vegetables are boiling, steaming, microwaving, or stir-frying. All types of cooking alter the food in some way. Generally speaking, the more heat used, the more nutrients and enzymes are destroyed.

Any time vegetables are cooked in water, greater nutrient loss occurs. The water leeches nutrients and, unless the water is used in the final dish, these nutrients are lost. Water-soluble vitamins include vitamins B and C, which are abundant in fresh vegetables. These are the most heat sensitive vitamins, and therefore are easily destroyed.

A study published in The Journal of the Science of Food and Agriculture (2003) found that when vegetables were microwaved in water, they lost 74% - 97% of their antioxidants. A 2009 study came up with similar results: broccoli that was boiled or microwaved retained fewer nutrients than broccoli cooked without as much water, such as by steaming or stir-frying. Other studies I found, however, were inconclusive as to whether or not microwaving foods was more nutrient-destructive than other cooking methods.

Despite the conflicting information on this subject, one thing is certain: microwaving does deactivate enzymes, which are useful when it comes time to digest the food. Other cooking methods can also deactivate at least some enzymes. That being said, gently cooked foods are typically easier to digest than raw foods for other reasons. My recommendation would be to lightly steam your veggies for maximum nutritional benefits. If you boil them, use the water as a base for a soup to get all the important nutrients from the vegetables. If you microwave vegetables, use as little water as possible and only heat them for a short period of time. Most of the research I found was on cooking veggies, but I believe these conclusions would apply to all types of food.

And, of course, never microwave in plastic. Glass or non-leaded microwaveable ceramic is best.

Sources

“Effects of different cooking methods on health-promoting compounds of broccoli” by Gao-feng Yuan, Bo Sun, Jing Yuan, and Qiao-mei Wang (2009

“The Claim: Microwave Ovens Kill Nutrients in Food” by Anahad O’Connor (New York Times, 2006)

www.medicinenet.com

Nutrients for a Healthy Complexion

One of my friends (a friend with a very pretty face, I might add) asked me to write about nutrition for the skin. I know I touch on this every once in a while, but a refresher never hurts!

There are many aspects of our lifestyle that affect our complexion: diet & supplements, stress, and smoking, to name a few. Since the skin is the largest organ of our body, it is very important to protect it and nourish it each day. It functions as a protective covering, a sense organ, an oil producer, and a detoxifier. The skin is constantly using evaporation and perspiration to maintain internal balance by clearing toxins. In school, we often discuss the skin and the fact that it is an outward reflection of someone’s internal health and balance.

Of course the most important nutrient for healthy skin is water. We are unable to detoxify if we do not have enough water. It keeps our skin clean and pure by transporting nutrients throughout the body and flushing out toxins. Some other good ways to clear and detoxify the skin include using natural beauty products, especially those that contain things like aloe vera, herbs or honey. Egg white facials, dry-brush massage, saunas, and steam rooms are also good ways to open the pores and help eliminate toxins.

A diet that supports a healthy complexion includes nutrient-dense and high-water-content foods such as fresh fruits and vegetables. In addition, essential fatty acids are necessary for healthy skin. These can be found in foods such as nuts, seeds, olive oil, coconut oil, and flaxseed oil. Fresh fish also contains many healthy oils for the skin.

Some supplements that can benefit the skin include a fish oil supplement, a multivitamin and mineral supplement, and antioxidants. Vitamin A and beta-carotene are important for treating acne, preventing blemishes, and treating dry skin. Someone with a vitamin A deficiency may get sick easily, have tiny red bumps on the backs of their arms, night blindness, and slowly healing wounds or infections.

Vitamin C helps supply antioxidants to the skin, which can slow aging and reduce some of the effects of smoke and chemicals on the skin. Zinc is another important skin supplement. Zinc is necessary for cell repair, DNA and enzyme production, and to keep immunity strong and healthy. Silica, which is highly concentrated in the skins of most fruits and vegetables, helps to strengthen the skin, hair and nails. So, keep that skin on your kids’ fruits and vegetables – they need it!

All of the B-vitamins are essential for healthy skin, and B-vitamin deficiencies are associated with some types of skin disorders. They are needed for cell division, to support tissue health and repair, and to reduce inflammation. Good sources of B-vitamins include wheat germ, beans, peas, nuts, leafy greens, liver, and lean meats.

As you can see, there are many components to obtaining a healthy, glowing complexion. It all comes back to eating as close to a whole-foods diet as possible. Everything you put into your body must come out, and our skin is one means of elimination. Excess sugar, alcohol, sodium, additives or preservatives can cause an unhealthy internal environment and therefore unwelcomed skin problems such as dryness, oily skin, acne, blemishes, rashes, and other skin conditions. Sugar is a great way to really hurt your skin. Not only does it cause skin conditions, but it also depletes our body of many important nutrients, leading to further skin issues.

Have a great weekend!

5 Important Supplements

In the September issue of Whole Living magazine, I found a quick article on five key supplements that most women can benefit from. However, I think both women and men can benefit from these! I happen to agree completely with the five they chose, and I think it’s a good reminder for all of us on what we may be deficient in, and why it’s important to supplement in certain areas.

Vitamin D

I’ve talked about vitamin D before here. It’s SO important, and there are constantly new studies coming out linking low vitamin D levels to higher cancer rates and increased heart attack risk. Even if you think you’re getting enough from the sun, you may not be. To prove my point, I take vitamin D supplements and I live in a state that boasts of sunshine over 300 days per year! I got my levels tested a few months ago and while they were in the “acceptable” range, they were on the lower end. Lluckily I have a doctor who believes as strongly in vitamin D as I do, so she immediately gave me supplements. I strongly encourage people to get their vitamin D levels tested, and when you compare your level to the “optimal” range, aim for the high end. The more the better! If you live in a climate with longer winters, supplementing with vitamin D3 is absolutely crucial.

Calcium

Many people are able to obtain enough calcium from whole foods. Despite what you may think (due to huge marketing efforts), dairy is not the only source of calcium. In fact, leafy greens have just as much calcium as cow’s milk! Other great sources include sesame seeds (more calcium than milk), blackstrap molasses and yogurt. Calcium is important for healthy bones. If supplementing with calcium, make sure you buy the form calcium citrate because it best delivers the minerals to the body.

Magnesium

Magnesium helps to regulate our neurotransmitters and support mental health. Some doctors even prescribe magnesium supplements for those suffering from insomnia, claiming it’s a natural anti-anxiety mineral. For those with muscle spasms or pain, magnesium helps to relax the muscles. It’s good to take with an evening meal, because it does help people fall asleep more peacefully.

Vitamin B

Vitamin B is necessary for strong immunity. Whole food sources of B-vitamins include leafy greens and meat. If someone is deficient in B-vitamins, they may start to feel depressed, fatigued or just down. B-vitamins help enhance mood and boost energy, and for this reason are best when taken in the morning. This way they’ll provide energy for your day without disrupting bedtime!

Omega-3 Fatty Acids

I’ve talked about fish oil before as well, but again it’s good to reinforce the importance of fatty acids in the diet. Don’t worry, they WILL NOT make you fat! They actually lower triglycerides and reduce inflammation, which is the cause of many health issues. And, since our brain is made up of mostly fat, they support brain health as well. Omega-3s can be taken in the form of capsules or actual fish oil. I recommend the capsules… trust me, drinking straight fish oil is not fun!

As always, I recommend talking to your doctor before starting supplements. They can test your levels and help you determine which supplements you’d benefit from.

Want to Improve Your Memory? Try these things…

There is little more frustrating than not being able to remember something. Especially the stupid little things that you should remember, like the person you talked to yesterday who said they ran into your sister; or, when you meet someone new and forget their first name literally a split second after you shake their hand. Does that happen to anyone else?!

Memory tends to fade as we age. That is inevitable. This is partly due to the natural aging process, partly due to the nutrient deficiencies often seen in the elderly, and partly due to the decrease in brain stimulation that some elderly people experience. I know some elderly people who work hard to retain their memory power by doing things like Sudoku, crosswords, and other brain teasers. No matter what your age, doing activities that make you think – make your brain work a little harder than normal – are all good for memory. We need to keep those neurotransmitters fresh and active! (I have provided a Sudoku below if anyone wants to get going on their brain exercises for the day…).

Nutrition can also be a good tool for improving memory. Some people believe that cognitive function is directly related to nutritional status. In fact, some studies show that Alzheimer’s disease is directly correlated with a low intake of essential nutrients. The B-vitamins are crucial for memory and brain function. Thiamin, or vitamin B1, actually mimics the effects of acetylcholine inside our bodies. Acetylcholine is the neurotransmitter involved in memory, and supplementation of thiamin has actually shown improved memory function in Alzheimer’s patients. Foods that contain high amounts of thiamin include sunflower seeds, tuna, green peas, black beans, lentils, and pinto beans.

Vitamin B12 is directly linked to nerve function. When someone has a B12 deficiency, they may experience things like tingly or numb hands or feet; memory loss; brain fog; and other cognitive issues. Many studies have shown that B12 levels inside the body tend to decline with age, and supplementation of B12 can be a powerful tool for those with impaired brain function. Foods high in vitamin B12 include calf’s liver, snapper, venison, grass-fed beef, lamb, scallops, shrimp and halibut.

Ginkgo biloba extract is an herb used to help increase memory and brain function. The studies on ginkgo biloba are ongoing, with some seeing positive results and others concluding that it does little for the brain. However, I have spoken with some people who have tried ginkgo biloba and had success. Ginkgo biloba not only increases our brain capacity, but it also normalizes acetylcholine receptors, which helps improve our brain function. Ginkgo biloba extract can be bought in supplemental form at most health foods stores, or ordered online.

Lecithin is a fatty substance found in animal and plant tissues such as egg yolks, soybeans and organ meats. This is one reason it is so important to eat the entire egg, not just egg whites! Since lecithin is made up of fat, and our brain is mostly fat, it makes sense that a diet high in lecithin will help the brain. Our brain depends on these healthy fats to keep the cell walls in tact so proper messages can be sent and received. In addition to brain health, lecithin helps prevent cardiovascular disease by increasing excretion of cholesterol and bile acids, and aiding in proper fat digestion. It also helps keep our liver healthy.

Finally, increased vitamin E in the diet can help protect our nerve cells. It acts as an antioxidant and prevents free radical damage to nerve cells, which are crucial for brain function. Whole food sources of vitamin E include sunflower seeds, almonds, olives, spinach, papaya, and leafy greens.

Did you finish the Sudoku yet?

Nutrition for Healthy Ears

Right now we are learning about the special sense organs: sight, hearing, balance, taste and smell. These are all senses that tend to weaken as we age, so it is important to do whatever we can to keep them healthy. And as you probably can guess, nutrition is one of the best ways to do this. I’m going to talk about ears, because I found the nutrition information particularly interesting.

Our ears have two main purposes: hearing and equilibrium. Both the external ear and the middle ear are involved purely in hearing; the inner ear, however, includes sense organs for both hearing and balance. The tiny bones of the middle ear absorb sound vibrations and send them to our inner ear, which then connects the sounds with our brain to receive a message. There are receptors in the inner ear that send information to our brain about the position of our head at certain times. Our brain then uses this information to keep us balanced.

These equilibrium receptors of the inner ear are called the vestibular apparatus. Vestibular training, then, means “exercising” or strengthening your vestibular apparatus so it is more effective in keeping you balanced. Kids tend to do much more vestibular training than adults – cartwheels, somersaults, headstands, and just general play. This helps them to develop their sense of balance and equilibrium, and gives them strong balance as they reach teenage years. Since most adults do very littler vestibular training, balance is more difficult for them. This is why things like yoga, pilates and other forms of balance training are so important. These activities are especially beneficial to elderly people, because falling is riskier for them. Their bones are more frail and they are more likely to break something if they fall.

Some people get wax buildup in their ears. Some amount of wax is normal and healthy – it protects your ear canal and ear drum from foreign substances that may enter the ear. Too much earwax, however, can cause hearing loss, pain, or other sickness such as a bad cough. Healthy earwax is fluid and soft, and should be easy to remove if it starts to build up. When earwax is thick or crusty and hard to remove, it may be sign that someone’s omega-3 to omega-6 balance is off because they have consumed too many omega-6s and not enough omega-3 fatty acids. Food sources of omega-6s include vegetable oil, other plant-based oils, and lean meats. Since so many of our processed foods are cooked in vegetable oil, Americans tend to get more omega-6s than omega-3s in their diets. Food sources of omega-3 fatty acids include flaxseeds, walnuts, salmon, soybeans, halibut, shrimp, tofu and scallops.

Many small children are prone to ear infections. Chronic ear infections are often a result of a diet high in foods that create mucus buildup, such as sugar, caffeine, dairy products, eggs, wheat, refined carbs, beer, and anything that contains food additives. Often times the child may be allergic or have an intolerance to one of these foods, and the earache is just a side effect of this. When parents remove wheat, dairy and processed foods from the child’s diet, ear infections often improve significantly.

Have you ever experienced a temporary ringing in the ears? This is often a sign of a B-vitamin deficiency. It can also be caused by a very low-fat diet. Since the nerves in our ears (and throughout the rest of our body!) must be wrapped in fat for protection, a low-fat diet can sometimes lead to hearing loss or ringing in the ears.

If you or someone you know has hearing loss, ear infections, or other ear issues, a mucus cleansing diet can be very helpful. This includes a large amount of fresh fruits and vegetables, and little or no processed foods, refined carbs, sugar, alcohol or caffeine. A lemon and ginger tea can also be helpful in clearing up mucus. Ginkgo biloba has also been used for hearing loss with some success.

How to Choose & Store Foods: Spinach, Oranges, Asparagus

A continuation of yesterday’s post…

Spinach

When selecting spinach, look for thick, strong, dark green leaves. The stems should also be green and strong, but not too thick. A thick stem indicates the spinach may have been overgrown. I prefer to buy the fresh spinach leaves, complete with the dirt from picking. They're easy to wash at home. The pre-washed spinach in a bag is convenient, but I don’t trust it. This is the type of spinach where bacteria, even E. coli, will creep up every once in a while. Last summer, my sister Madeline found a little “friend” in a brand new bag of pre-washed spinach from Whole Foods. I won’t give the details, but I will say I haven’t bought bagged spinach again since, and I’m sure she hasn’t either. Plus, the fresh leaves that aren’t already prepped and bagged are also less expensive.

Wash the spinach right before you use it to retain the most nutrients and keep it fresh longer. It will store in the fridge for 2-5 days depending on its quality. A slimy coating on the spinach leaves (or on most things in your fridge, for that matter, such as lunch meat or cheese), can indicate it has begun to go bad.

Oranges

Oranges are one of those fruits that are most likely to contain pesticides, so buying organic is preferable. Some oranges may seem so perfectly colored that it’s too good to be true. Well, you’re right, it is too good to be true. In many non-organic oranges, a dye is injected to create an evenly colored peel. This makes the oranges more appealing at the grocery store and hides any discoloration that may have resulted from harvesting, packaging, storing and traveling. My sister Alice was visiting last month and we had a bag of clementine tangerines, and she mentioned that they just must be dyed because even the white fleshy part right inside the skin was orange, not white. I did some research and (disappointingly), found that they are often dyed. Yet another reason to stick with the organic oranges. Artificial dyes in fresh fruit? No thank you!

Choose an orange that is round and smooth. Although discoloration is not necessarily bad, bruises and soft spots could be signs of rotting. Fully ripened oranges will have the most antioxidants. A heavy orange indicates it carries more juice, whereas a light orange may taste dry and flavorless. Like spinach, very large oranges may be overripe or overgrown and will not taste as good. In general, the smaller the orange, the more flavor and nutrients it will contain.

As for storage, the counter and the refrigerator are both good options. An orange will last a week or two if you’ve chosen a good orange, which is a huge benefit of these fruits. I eat more oranges in the summer months, so I like to store them in the fridge so they are cold and refreshing.

Asparagus

Asparagus reminds me of summer and BBQs. It’s one of our staple veggies because it’s easy to prepare and full of nutrients. A little lemon juice, olive oil, salt and pepper are all it needs. We used to wrap it in tinfoil and grill it alongside the meat or fish, but we discovered it tastes better and retains more juices if we do it in the oven.

When selecting asparagus, stalks should be very green, very straight, and round. Asparagus tips should be darker green (some are purple) and tightly closed, not flowering open. Also, don’t be afraid to touch the stalk – it should feel nice and firm. Thin asparagus will be much more tender and cook quickly, whereas a thick stalk could be more crunchy and hearty. I usually go for the thin or medium-thickness, to avoid buying asparagus that has been overgrown or chemically altered.

Asparagus should be stored in the refrigerator and will keep for a couple of days (or longer, but eating it sooner will ensure freshness and the most nutrients). Asparagus is very high in folate, which is an extremely important B-vitamin, especially for women of child-bearing age. You may remember from my post last week on water-soluble vitamins that folate is easily destroyed by light. For this reason, make sure you store asparagus somewhere in the fridge that is tucked away and not right underneath a light. A veggie drawer on the bottom usually works well. I also like to wrap it in a paper towel inside the bag, just to be sure.

This wraps up the choosing and storing for some of the more popular spring fruits and vegetables… look for a similar post in a couple of months when we are all moving on to the delicious summer foods!

Water-Soluble Vitamins, Part 2 of 2

A continuation from yesterday's post on water-soluble vitamins...

Vitamin B6: This vitamin is used to help more than 60 different enzymes function properly. It helps with cell multiplication (so it’s really important during pregnancy), immunity, and healthy skin and red blood cells. Deficiency symptoms of vitamin B6 include depression, convulsions, anemia, cracked lips or tongue, and eczema. Vitamin B6 is especially important for people with asthma, PMS, carpal tunnel, depression, morning sickness and kidney stones. The best food sources are brewer’s yeast, sunflower seeds, walnuts, lentils, brown rice, garbanzo and pinto beans, bananas, avocados, kale, and spinach.

Biotin: This B-vitamin helps us manufacture and utilize fats and proteins. Like niacin, it is crucial for healthy metabolism. Biotin is manufactured by gut bacteria in our intestines, but we can also get it from foods such as liver, soybeans, walnuts, pecans, oatmeal, almonds, cauliflower, mushrooms and lentils. Signs one may be deficient in biotin include dry and scaly skin, nausea, and hair loss in infants 6 months and younger.

Folic Acid: This important vitamin is necessary for DNA synthesis and cell division. Therefore, it is vital to the proper development of a fetus and all pregnant women must ensure they are obtaining enough folic acid. One important thing to note: the folic acid is needed most by the fetus in the first few months of pregnancy; therefore, any female who plans to get pregnant must increase folic acid intake prior to getting pregnant to ensure ample supplies are available. This is why many doctors recommend a prenatal vitamin before actual pregnancy. The best food sources of folic acid are brewer’s yeast, soy flour, liver, kidney beans, lima beans, asparagus, lentils, walnuts, spinach, kale, broccoli, brussels sprouts, almonds and dried figs. Folic acid deficiency is the most common vitamin deficiency. This is partly because alcohol and many prescription medicines prevent proper absorption of folic acid, and heat and light easily destroy folic acid. Signs of deficiency include poor growth, diarrhea, anemia, gingivitis, depression, insomnia, irritability, and fatigue.

Vitamin B12: Vitamin B12 works with folic acid to synthesize DNA and red blood cells. It is found only in animal foods, and the best sources include lamb or calf liver, clams, sardines, trout, salmon, tuna, eggs, beef, and cheeses. This vitamin differs from the other water-soluble vitamins in that it is stored in the liver, kidney and other tissues. Therefore, deficiency symptoms may take years to show up. These include pernicious anemia, impaired nerve function which causes numbness or pins-and-needles feelings, or mental fuzziness similar to Alzheimer’s disease.

Now we’ve covered all the fat-soluble and water-soluble vitamins. Hopefully this gave you more insight into why you need to include these in your diet, and which foods you should focus on to ensure you are not becoming deficient.

Calf's Liver

Many of you have heard the phrase “Don’t eat anything your grandmother wouldn’t recognize.” Michael Pollan has said this, but so have countless other health and nutrition enthusiasts. It’s simple advice and it makes sense: most processed foods, like Doritos or Hostess cupcakes or flavored yogurt, were not around when our grandparents were young. They may have cooked with more butter and used heavy cream in more of their recipes, but let’s face it: they still ate much healthier than people do now. They ate whole foods, and were more likely to eat locally grown and produced foods because that was what was available to them. More meals were cooked at home, and kids were not eating fast food.

Last night Ed and I ate a dinner that our grandparents would definitely recognize: calf’s liver. My Nutrients teacher talks a lot about liver in class. She eats it often, and a few weeks ago she sent us her liver recipe. When Ed and I were at Denver’s indoor farmer’s market, we purchased a bag of frozen calf livers from a Colorado, grass-fed beef farm. Liver from a grass-fed calf is free from toxins and the best type of liver to consume. It provides more nutrients per gram than any other food that exists!

Liver is extremely nutrient-dense. One serving contains almost 700% of your daily vitamin B12; 600% of your vitamin A; over 200% of daily folate; 130% of vitamin B2 (riboflavin); and very high amounts of copper, selenium, zinc, tryptophan, protein, vitamin C, vitamin B3 (niacin), phosphorous, iron, and vitamins B5 and B6. And all of these nutrients are packed into a mere 180 calories. Can you see what this is such a powerful food!? It is a great way to replenish if you haven’t gotten sufficient vitamins due to illness or travel. The B-vitamins are crucial for all of your body’s metabolic processes, and are associated with lower cancer risk. The folate is great for women before, during and after pregnancy. The iron in calf’s liver is a very usable source, meaning our body will recognize it and utilize it properly.

So, even though I’ve never tried calf’s liver and the thought of it was a little scary, I was completely convinced and even excited to try it after I learned all of these health benefits. The recipe is fairly easy but still full of flavor and it makes a great meal.

Recipe

1 lb pastured beef or bison liver, sliced or cubed

1 large onion, chopped

1 large red pepper, seeded and sliced

1 slice pastured bacon, chopped (optional)

Handful of dried figs (about 10-15), stem removed, cut in quarters

½ juicy orange (or one whole lime – orange for a sweet taste, lime for a tart taste)

2-3 cloves garlic, finely chopped

Handful of pine nuts (optional – We used almonds because we didn’t have pine nuts)

½ tsp Celtic sea salt

Freshly ground black pepper

Dash of balsamic vinegar

2-3 tbs stable cooking oil – ghee, coconut oil, butter, etc.

Heat large sauté pan over medium heat. When hot add bacon and cook until tender (not crispy). Add ½ of the cooking oil – heat just to melt. Add onions and sauté until soft and translucent. Add red pepper, figs and pine nuts. Sauté until peppers are soft (not mushy), 5-6 minutes. Push vegetables to outside of pan leaving an empty hole in center.

Add the remaining oil. Melt and add liver. Cook until just browned through, maybe 3-4 minutes (it goes pretty fast, don’t over cook or it will become tough). Incorporate cooked liver with the vegetable/fig mixture. Squeeze orange or lime juice (catching the seeds) over the mixture. Sprinkle with salt and pepper and a dash of balsamic vinegar. Adjust seasoning to taste if needed. Stir another brief minute to incorporate flavors. Serve immediately.

We forgot a few ingredients but followed this recipe for the most part. Ed was already a liver-lover, so I was the wild card this time… and I loved it! I even went back for more. I definitely want to try to make this every few weeks so we can replenish our stores of all the important nutrients. Plus, it’s an easy dinner. I recommend trying it at least once. It’s so good for you, how could you not? Find a place in your city where you can buy calf’s liver from a grass-fed cow or buffalo – most likely a farmer’s market or health food store. Let me know what you think!

We’d love to try a liver mousse at some point too… not quite as healthy but would make a great appetizer if we’re entertaining!

Sunflower Butter

Remember a few months ago when I showed you guys how to make your own nut butter? Well, I decided to try sunflower seed butter last week, and it turned out great. The color is a little scary at first, but the taste is perfect, and a nice change since we usually eat fresh almond butter.

Sunflower seeds are very oily, but the good kind of oil (polyunsaturated). They also provide almost 100% of your daily vitamin E, 50% of your daily vitamin B1, and tons of manganese, tryptophan, selenium, folate, and vitamin B5.

The vitamin E is a powerful antioxidant that works to eliminate free radicals throughout your body. It has an anti-inflammatory affect and is beneficial for people with conditions like arthritis, asthma and eczema. The vitamin E also keeps cholesterol under control by preventing it from oxidizing (cholesterol can only block arteries when it is oxidized). The phytosterols in the vitamin E help lower blood cholesterol as well.

Magnesium found in sunflower seeds can help lower blood pressure and alleviate migraine headaches. In addition, the selenium works to repair damaged DNA in cells, which helps prevent cancer from forming and spreading.The sunflower butter is good with almost anything – on sandwiches with some raw honey or bananas, used as a dip for apples, carrots or celery, or mixed into smoothies or yogurt. You could even try baking with it! Plus, it’s really fun to make, and since the seeds are so oily you get a really nice creamy texture pretty quickly.

Recipe

Place sunflower seeds (preferably unsalted) into food processor. Process until very smooth and creamy.

As a sidenote, I tried to grow sunflowers in my garden last summer but didn't get much more than a sprout. It's tough in these little city gardens... but not impossible! I have a friend who did it, but she also is a Master Gardener and walking through her backyard is like walking through a tropical rainforest! Maybe I'll try again this summer though.