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How to Grind Sunflower Seeds for Omega 3
Sunflower seeds are a rich source of vitamin E, which is a powerful antioxidant that protects cells from free radicals, potassium, magnesium, zinc, selenium and omega-3 fatty acids. The Mayo Clinic website reports that omega-3s may "significantly reduce blood triglyceride levels" and may also reduce the risk of heart attacks and heart disease and help prevent rheumatoid arthritis. Grinding seeds may make the nutrients more bioavailable, as small seeds may pass through your system whole without being digested. Grinding sunflower seeds also makes it easier to add them to foods such as oatmeal or fruit smoothies without changing the taste or texture of the food. You need special equipment to grind seeds.
Use raw seeds removed from the shell. Raw sunflower seeds have more intact nutrients than roasted seeds, but for the best nutritional benefits, sprout your seeds before grinding, which may give them three times more nutrients, enzymes and minerals than unsprouted raw seeds according to the website Vegetarians in Paradise 1.
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Use a coffee grinder, blender, food processor or VitaMix to grind your sunflower seeds. Finely ground seeds can be used in smoothies, oatmeal, cereals and soups to add nutrients without changing the food's texture.
Grind sunflower seeds when you need them as they don't store as well as whole seeds. If you do grind more than you need, store the ground seeds in a dark air-tight container in your refrigerator or freezer.
Coarse ground sunflower seeds add texture to baked goods or homemade granola.
Buy organic sunflower seeds because pesticides concentrate in fats--sunflower seeds are high in omega-3 fatty acids.
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- Vegetarians in Paradise: Sunflowers Transcend Seedy Existence
- American Academy of Allergy, Asthma & Immunology. Everything You Need to Know About Tree Nut Allergy.
- NutritionValue.org. Seeds, dried, sunflower seed kernels.
- University of Wisconsin, UW Health. Health Facts for You: Plant Stanols and Sterols. Published January 2019.
- NutritionValue.org. Seeds, dried, pumpkin and squash seed kernels.
- Aiempanakit K, Jandee S, Chiratikarnwong K, Chuaprapaisilp T, Auepemkiate S. Low plasma zinc levels in androgenetic alopecia. Indian J Dermatol Venereol Leprol. 2017;83(6):741. doi:10.4103/ijdvl.IJDVL_680_16
- Upadhyay K, Gupta NK, Dixit VK. Development and characterization of phyto-vesicles of β-sitosterol for the treatment of androgenetic alopecia. Arch Dermatol Res. 2012;304(7):511–519. doi:10.1007/s00403-011-1199-8
- NutritionValue.org. Seeds, roasted and toasted, whole, sesame seeds.
- Michailidis D, Angelis A, Aligiannis N, Mitakou S, Skaltsounis L. Recovery of Sesamin, Sesamolin, and Minor Lignans From Sesame Oil Using Solid Support-Free Liquid-Liquid Extraction and Chromatography Techniques and Evaluation of Their Enzymatic Inhibition Properties. Front Pharmacol. 2019;10:723. Published 2019 Jun 28. doi:10.3389/fphar.2019.00723
- Sirato-Yasumoto S, Katsuta M, Okuyama Y, Takahashi Y, Ide T. Effect of sesame seeds rich in sesamin and sesamolin on fatty acid oxidation in rat liver. J Agric Food Chem. 2001;49(5):2647–2651. doi:10.1021/jf001362t
- NutritionValue.org. Seeds, dried, chia seeds.
- Harvard School of Public Health. The Nutrition Source: Chia Seeds.
- NutritionValue.org. Seeds, hulled, hemp seed.
- Rodriguez-Leyva D, Pierce GN. The cardiac and haemostatic effects of dietary hempseed. Nutr Metab (Lond). 2010;7:32. Published 2010 Apr 21. doi:10.1186/1743-7075-7-32
- Coarse ground sunflower seeds add texture to baked goods or homemade granola.
- Buy organic sunflower seeds because pesticides concentrate in fats--sunflower seeds are high in omega-3 fatty acids.
Maura Shenker is a certified holistic nutritionist and health counselor who started her writing career in 2010. She leads group workshops, counsels individual clients and blogs about diet and lifestyle choices. She holds a Bachelor of Fine Arts from the Rhode Island School of Design, a Master of Fine Arts from The Ohio State University and is a graduate of the Institute for Integrative Nutrition.