Reaping What you sow in Good Seeds By Dr. Jannie Carter, Extension Assistant Director

The universal law of Karma, "you are going to reap what you sow," or more specifically "what goes around comes around," has encouraged many individuals toward a lifestyle of sowing kind seeds. Such behavior is patterned as an assurance that we benefit from positive exchanges believed to make for more qualitative interactions with family, work colleagues, and community environments. But whether in thought or literally in deed, as the seasons change and we advance into warmer climates, avid gardeners have already begun to turn the soil and plant seeds in anticipation of a fruitful harvest.

Often we underestimate the potential of tiny seeds, particularly by today's research standards. One individual seed might have the biological capability to ward off insect infestation, thus curtail costs and labor associated with pest management. Seeds have been technologically designed to produce more abundant crops, and some have even been altered to cycle in shorter growing seasons. As researchers continue to experiment and pursue health and nutritional benefits of plant sources, attention has turned back to the rediscovery of both the food and medicinal value of various seeds.

Awed in the early 60s for its abundant and vibrant beauty among the meadows, the sunflower is now one of the world's leading oil seed crops. It is valued for its edible seeds as well as its oil. Sunflower oil is low in saturated fat and high in "good" polyunsaturated fat. The United States Department of Agriculture's 2005 Dietary Guidelines for Americans and its nutrient database list sunflower seeds as the best whole food source of vitamin E, an important antioxidant. The anti-inflammatory effects of vitamin E help to reduce the symptoms of asthma, osteoarthritis, and rheumatoid arthritis. Vitamin E is also identified as a source to help reduce the risk of colon cancer and to decrease the severity of hot flashes in menopausal women. One ounce of oil roasted sunflower seeds provides 76 percent of the Recommended Dietary Allowance for vitamin E. Adding sunflower seeds to your favorite salad toppings or using them as a substitute for nuts in your nutritious recipes could be a boost to your physical health.

Similarly, pumpkin seeds and the oil they contain have health benefits. Pumpkin seeds are packed with fiber, proteins, and minerals, such as iron, copper, and magnesium. Linolenic acid, which may help to prevent hardening of the arteries, is also contained in pumpkin seeds. A great snack, shelled pumpkin seeds are sold in supermarkets and labeled "pepitas," which means "little seeds" in Spanish.

References

National Sunflower Association. (2006). Dietary guidelines include sunflower. Health and Nutrition. Retrieved March 20, 2006.

The Sunflower Stop. Facts about sunflowers. Retrieved March 20, 2006.

The World's Healthiest Foods. (2002-2006). Sunflower seeds. Retrieved March 20, 2006.

WholeHealthMD. (2000). Pumpkin seeds. Foods. Retrieved March 20, 2006.

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