Sunflower Seed Cheese Recipe and The Main Ingredients Health Benefits

Home of Kyle J. Norton for The Better of Living & Living Health I. The recipe

Guested Author: Michael Baker 

You can find more raw food recipes [http://www.ourrawfoodjourney.com] at [http://www.ourrawfoodjourney.com]

II. The Main Ingredients Health Benefits
II.A. Sunflower seeds
Sunflower is a genus of Helianthus, belong to the family Asteraceae and native to the Americas. It grow to heights between 5–12 ft. Sunflower seeds are usually classified by the difference of their husks and are considered as healthy snack of a meal.

Nutritional Information
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat (Saturated, Monounsaturated, Polyunsaturated)
5. Protein
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vit. B9)
12. Vitamin C
13. Vitamin E
14. Calcium
15. Iron
16. Magnesium
17. Manganese
18. Phosphorus
19. Potassium
20. Selenium
21. Sodium
22. Tryptophan
23. Zinc
24. Etc

Health Benefits
A. Health Benefits according to studies
1. Cholesterol and triglyceride
In the experiment of extracted of coconut oil or sunflower oil fed for 6 weeks to rats, found that Cholesterol levels were significantly lowest in rats fed diets rich in M. incana oil (27% reduction), and triglycerides were significantly lower in rats receiving either M. incana or sunflower oil (36% reduction). The contents of arachidonic acid and other (n-6) fatty acids were significantly the lowest in the liver and plasma of rats that had received M. incana oil. The levels of (n-3) fatty acids were significantly greater in both the liver and plasma of rats fed M. incana oil. The ratio of (n-3)/(n-6) long-chain fatty acids in the plasma was 7 times higher in rats fed with M. incana oil than in those fed with sunflower oil and 6 times higher than in those fed coconut oil, according to “Cholesterol and triglyceride reduction in rats fed Matthiola incana seed oil rich in (n-3) fatty acids.” by Yaniv Z, Schafferman D, Shamir I, Madar Z.(a)

2. Antioxidant effects
In the investigation of Plant foods belonging to different food groups such as cereals, legumes, oil seeds, oils, green leafy vegetables, other vegetables, spices, roots and tubers and theirs effect on cardiovascular diseases found that antioxidant activity (AOA) and phenolic content (PC) was the highest in black pepper (0.43 mg food required for 50% inhibition of the coupled auto-oxidation of beta-carotene and linoleic acid in a mixture in vitro) and it had the highest PC (191 mg gallic acid equivalent/100 g food). The AOA (18.4 mg) as well as the PC (not detectable) were the lowest in sunflower oil. PC in oil seeds was higher than that in the oil, which could be due to the hydrophilic nature of phenolics and suggests the need for greater use of oil seeds than oils, according to “Antioxidant activity of commonly consumed plant foods of India: contribution of their phenolic content” by Saxena R, Venkaiah K, Anitha P, Venu L, Raghunath M.(b)

3. Atherosclerosis
In evaluation of the effects of maritime pine oil supplementation (20% w/w) for 2 weeks were compared to those of coconut and sunflower oil in mice found that After 2 weeks of dietary treatment, plasma cholesterol (p Effects of dietary maritime pine seed oil on lipoprotein metabolism and atherosclerosis development in mice expressing human apolipoprotein B” by Asset G, Baugé E, Wolff RL, Fruchart JC, Dallongeville J.(c)

4. Sunflower seed and fish oil
In the comparison of the effect of sunflower seed and fish oil and their potential benefits on human health found that the present study provides the first estimates of in vivo endogenous synthesis of RA (63-73 % of milk RA) from VA in goats, and shows no difference between the two lipid supplements compared, according to “Effects of fish oil and starch added to a diet containing sunflower-seed oil on dairy goat performance, milk fatty acid composition and in vivo delta9-desaturation of [13C]vaccenic acid” by Bernard L, Mouriot J, Rouel J, Glasser F, Capitan P, Pujos-Guillot E, Chardigny JM, Chilliard Y.(d)

5. Ulcers
In the determination of the potential protective effects of ozonized sunflower oil (OSO)and its effect on gastrointestinal tract found that these protective effects of OSO are mediated at least partially by stimulation of some important antioxidant enzymes such as SOD and GSH-Px, which are scavengers of ROS and therefore prevent gastric injury induced by them, according to “Antioxidant mechanism is involved in the gastroprotective effects of ozonized sunflower oil in ethanol-induced ulcers in rats” by Zamora Rodríguez ZB, González Alvarez R, Guanche D, Merino N, Hernández Rosales F, Menéndez Cepero S, Alonso González Y, Schulz S.(e)

B. health benefits according to the concentration
1. Vitamin E
a. In the evuluation of the effect of vitamin E against the risk of cardiovascular diseases, in the study of “Vitamin E and risk of cardiovascular diseases: a review of epidemiologic and clinical trial studies” by Cordero Z, Drogan D, Weikert C, Boeing H.(1), the researcher found that fifty-nine published reports from observational studies, retrospective and prospective, randomised clinical trials, meta-analyses as well as pooling analyses were reviewed. The paper provides a detailed discussion about design, quality and limitations of these studies with regard to the evidence of the hypothesized relationship between vitamin E and cardiovascular diseases.

b. Cognitive aging and dementia
Vitamin E from food sources as well as many others such as the n-3 fatty acid, DHA, found in fish, a high ratio of polyunsaturated to saturated fats, and vitamin B12 and folate, have exerted the benefits of reducing the cognitive aging and diseases, according tothe study of “Nutritional determinants of cognitive aging and dementia” by Morris MC.(2)

2. Vitamin B1(Thiamin)
a. Diabetic complications
Vitamin B1 defeiciency may induce the accumulation of triosephosphates arising from high cytosolic glucose concentrations in hyperglycemia is one likely or potential trigger for biochemical dysfunction leading to the development of diabetic complications, according to the study of “The potential role of thiamine (vitamin B1) in diabetic complications” by
Thornalley PJ.(3)

b. Cardiac function
In the evuluation of diuretic treatment for heart failure may lead to an increased urinary thiamine excretion and in long-term thiamine deficiency, which may further compromise cardiac function, in the study of “Thiamine supplementation in symptomatic chronic heart failure: a randomized, double-blind, placebo-controlled, cross-over pilot study” by Schoenenberger AW, Schoenenberger-Berzins R, der Maur CA, Suter PM, Vergopoulos A, Erne P.(4), researchers found that thiamine supplementation has beneficial effects on cardiac function in patients with diuretic drugs for symptomatic chronic heart failure.

3. Meganesium
a. Osteroporosis
In the evaluation of therelationship between osteoporosis and magnesium (Mg) deficiency in the study of “A case of magnesium deficiency associated with insufficient parathyroid hormone action and severe osteoporosis” by Kanazawa I, Yamamoto M, Yamaguchi T, Yamauchi M, Yano S, Sugimoto T.(5), researchers found that Mg deficiency in this case seemed to cause impaired secretion of PTH from the parathyroid and the refractoriness of bone and kidney to the hormone, which led to the suppression of both bone remodeling and renal vitamin D production. that probably linked to her severe osteoporosis.

b. Metabolic syndrome
In the assessment of high Mg intake may reduce the risk but the possibility of confounding factors exists, given the strong association between Mg and other beneficial nutriments (vegetables, fibers, cereals), in the study of “Magnesium deficiency and metabolic syndrome: stress and inflammation may reflect calcium activation” by Rayssiguier Y, Libako P, Nowacki W, Rock E.(6), researchers indicated that Mg effect on intracellular Ca2+ homeostasis may be a common link between stress, inflammation and a possible relationship to metabolic syndrome.

4. Manganese
a. Antioxidant
Manganese superoxide dismutase (MnSOD), an enzyme located in mitochondria, is the key enzyme that protects the energy-generating mitochondria from oxidative damage caused by free radicals, according to the study of `The role of manganese superoxide dismutase in inflammation defense`by Li C, Zhou HM.(7)

b. Diabetes risk
Deficiency (too little) and efficiency (too much) of some essential trace metals may play a role in the development of diabetes mellitus, including manganese, according to the study of `Copper, chromium, manganese, iron, nickel, and zinc levels in biological samples of diabetes mellitus patients`by Kazi TG, Afridi HI, Kazi N, Jamali MK, Arain MB, Jalbani N, Kandhro GA.(8)

5. Etc.

B. Other health benefits
1. Heart diseases and stroke
Since it contains high amount of Omega 3 fatty acids, it increases the ratio of good cholesterol , thus reducing the risk of heart diseases and stroke., according to the study of “Omega-3 Fatty acids for cardiovascular disease prevention” by Defilippis AP, Blaha MJ, Jacobson TA.(9)

2. Vascular functionSince it contains high amount magnesium that increases the elastic of blood vessels and regulates the muscle relaxation and constriction, thus enhancing the blood flow in the body,according to the study of ‘Oral magnesium supplementation improves vascular function in elderly diabetic patients” by Barbagallo M, Dominguez LJ, Galioto A, Pineo A, Belvedere M.(10)

3. Ulcerative colitis
Since sunflower contains high amount of vitamin E, a powerful antioxidant beside is important in preventing cholesterol from being converted to plaque, it helps to enhance the immune system in fighting against irregular cells growth, virus causes of inflammation, according to the study of “Vitamin E has a dual effect of anti-inflammatory and antioxidant activities in acetic acid-induced ulcerative colitis in rats” by Tahan G, Aytac E, Aytekin H, Gunduz F, Dogusoy G, Aydin S, Tahan V, Uzun H.(11)

4. Etc.

Side Effects
No side effect is known

II.B. Almond Milk
Almond consists of an outer hull and a hard shell with the seed (nut) inside is native to the Middle East. It is most widely cultivated seed in the world for it economic and health benefit.

Nutritional Information
1. Fiber
2. Saturated, monounsaturated, polyunsaturated fat
3. Thiamine (Vitamin B1)
4. Riboflavin (Vitamin B2)
5. Niacin (Vitamin B3)
6. Pantothenic acid (B5)
7. Vitamin B6
8. Folate (Vitamin B9)
9. Vitamin E
10. Calcium
11. Magnesium
12. Phosphorus
13. Potassium
14. Zinc
15. Protein
16. Trypophan
17. Etc.

Health Benefits
A. Health benefits according to studies
1. Cholesterol
In the research of almond consumption in the improvement of serum lipid profiles found that almond consumption ranging from 25 to 168 g/day significantly lowered total cholesterol [weighted mean difference -6.95 mg/dL (95% confidence interval [CI] -13.12 to -0.772) (-0.18 mmol/L [95% CI -0.34 to -0.02])] and showed a strong trend toward reducing LDL cholesterol [weighted mean difference -5.79 mg/dL (95% CI -11.2 to 0.00) (-0.15 mmol/L [95% CI -0.29 to 0.00])]. No significant effect on HDL cholesterol, triglycerides, or LDL:HDL ratio was found, according to “Almonds have a neutral effect on serum lipid profiles: a meta-analysis of randomized trials” by Phung OJ, Makanji SS, White CM, Coleman CI.(a)

2. Energy
In the comparison of snacking on almonds and cereal bars and theirs effect on weight gain and energy found that almonds and cereal bars promoted a higher eating frequency, but not a higher energy intake. Advice to snack on either almonds or cereal bars did not result in weight gain, suggesting that energy compensation took place, according to “The effect of including a conventional snack (cereal bar) and a nonconventional snack (almonds) on hunger, eating frequency, dietary intake and body weight” Zaveri S, Drummond S.(b)

3. Colon cancer
In the assessment of nuts consumption and theirs essential macro- and micronutrients effects found that all nut extracts and nut fs showed a strong antioxidant potential. Furthermore, all fs, except the fs pistachio, reduced growth of HT29 cells significantly. DNA damage induced by H2O2 was significantly reduced by the fs of walnuts after 15 min co-incubation of HT29 cells. In conclusion, this is the first study which presents the chemopreventive effects (reduction of tumour-promoting desoxycholic acid, rise in chemopreventive SCFA, protection against oxidative stress) of different nuts after in vitro digestion and fermentation, and shows the potential importance of nuts in the prevention of colon cancer, according to “In vitro fermented nuts exhibit chemopreventive effects in HT29 colon cancer cells” by Lux S, Scharlau D, Schlörmann W, Birringer M, Glei M.(c)

4. Microbial metabolism
In the identification of almond polyphenols and theirs effect on microbial metabolism.
found that depending of the type of metabolite, maximum urinary excretion was attained at different time in comparison to the control group in the course of the 24-h period of urine excretion, allowing us to establish the onset of microbial metabolism, according to “Almond (Prunus dulcis (Mill.) D.A. Webb) polyphenols: from chemical characterization to targeted analysis of phenolic metabolites in humans” by Bartolomé B, Monagas M, Garrido I, Gómez-Cordovés C, Martín-Alvarez PJ, Lebrón-Aguilar R, Urpí-Sardà M, Llorach R, Andrés-Lacueva C.(d)

5. Antioxidants
In the evaluation of antioxidant properties of almond green husks (Cvs. Duro Italiano, Ferraduel, Ferranhês, Ferrastar and Orelha de Mula), chestnut skins and chestnut leaves (Cvs. Aveleira, Boa Ventura, Judia and Longal) found that all the assayed by-products revealed good antioxidant properties, with very low EC(50) values (lower than 380 μg/mL), particularly for lipid peroxidation inhibition (lower than 140 μg/mL). The total phenols and flavonoids contents were also determined. The correlation between these bioactive compounds and DPPH (2,2-diphenyl-1-picrylhydrazyl) radical scavenging activity, reducing power, inhibition of β-carotene bleaching and inhibition of lipid peroxidation in pig brain tissue through formation of thiobarbituric acid reactive substances, was also obtained, according to “Antioxidant potential of chestnut (Castanea sativa L.) and almond (Prunus dulcis L.) by-products” by Barreira JC, Ferreira IC, Oliveira MB, Pereira JA.(e)

6. Etc.

B. Health benefits according to concentration
1. Manganese
It is one of important trace in preventing osteoporosis, according to the study of “[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]“ by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(1)and regulating blood sugar level, according to the study of “[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]“ by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(2)

2. Vitamin E
Vitamin E not only reduces the the risk of anxiety, according to “Dietary Vitamin E Deficiency Increases Anxiety-Like Behavior in Juvenile and Adult Rats” by Terada Y, Okura Y, Kikusui T, Takenaka A.,(3) but also promote bone health, according to “Vitamin E prevents steroid-induced osteonecrosis in rabbits” by Kuribayashi M, Fujioka M, Takahashi KA, Arai Y, Ishida M, Goto T, Kubo T.,(4)

3. Magnesium
Magnesium not only important for bone health, according to the study of “Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?” by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M(5) but also play and important role in protecting against Alzheimer’s disease, according to the study of “Altered ionized magnesium levels in mild-to-moderate Alzheimer’s disease” by Barbagallo M, Belvedere M, Di Bella G, Dominguez LJ.(6)

4. Tryptophan
Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression, according to the study of “The effects of tryptophan depletion on neural responses to emotional words in remitted depression” by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(7)

5. Copper
Copper plays a role in a wide range of physiological processes, such as iron utilization of enhancing the hemoglobin. and reduction of malabsorption syndrome. according to the study of “Beneficial effect of goat milk on nutritive utilization of iron and copper in malabsorption syndrome” by Barrionuevo M, Alferez MJ, Lopez AI, Sanz SM, Campos MS., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/11949871).

6. Etc.

C. Other health benefits
1. Cardiovascular diseases
Since it contains high amount of Omega 3 fatty acid, it helps to prevent the risk of cardiovascular diseases by reducing arrhythmias and altering production of prostaglandins, which reduces inflammation and improves platelet and endothelial function, according to “Omega-3 Fatty acids for cardiovascular disease prevention” by Defilippis AP, Blaha MJ, Jacobson TA.(I)

2. Fiber
a) Diabetes
Since it contains high amount of fiber, it helps to release glucose into blood stream slowly with stressing the pancreas in constantly introduction of insulin, causing insulin sensitive and type II dilates, accoprding to ‘Efficacy of high-fiber diets in the management of type 2 diabetes mellitus” by Wolfram T, Ismail-Beigi F.(II)

b) Constipation
Fiber also improves the digestive system in expelling waste by enhancing the movement of large intestine, according to “A dietary fiber mixture versus lactulose in the treatment of childhood constipation: a double-blind randomized controlled trial” by Kokke FT, Scholtens PA, Alles MS, Decates TS, Fiselier TJ, Tolboom JJ, Kimpen JL, Benninga MA.(III)

3. Heart diseases
Since it contain high amount of antioxidants, it reduces the risk of forming of free radicals by enhancing the immune system function against oxidation, according to “Effects of antioxidants on immune system ageing” by De la Fuente M.(IV)

4. Osteoporosis
Magnesium enhances the absorption of calcium, a mineral that is vital to bone formation and bone health, according to “Magnesium deficiency and osteoporosis: animal and human observations” by Rude RK, Gruber HE.(V)

5. Fibromyalgia
Magnesium also helps to maintain a proper function of body muscles, thus reducing the risk of stiff muscles, according to “Selenium and magnesium status in fibromyalgia” by Eisinger J, Plantamura A, Marie PA, Ayavou T.(VI)

6. Etc.

Side effects
1. Allergies
Almonds may cause allergy or intolerance.
2. Oxalation
Do not eat almond, if you have existed kidney and gallbladder problems.
3. Etc.

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For the world most healthy foods lists, visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html,
For other health articles, please visit http://medicaladvisorjournals.blogspot.ca

Sources of Almond
(a) http://www.ncbi.nlm.nih.gov/pubmed/19394473
(b) http://www.ncbi.nlm.nih.gov/pubmed/19743983
(c) http://www.esaim-m2an.org/action/displayAbstract?fromPage=online&aid=8457419&fulltextType=RA&fileId=S0007114511006647
(d) http://www.ncbi.nlm.nih.gov/pubmed/20361924
(e) http://www.ncbi.nlm.nih.gov/pubmed/21339136
(I) http://www.ncbi.nlm.nih.gov/pubmed/20842560
(II) http://www.ncbi.nlm.nih.gov/pubmed/20713332
(III) http://www.ncbi.nlm.nih.gov/pubmed/18979582
(IV) http://www.ncbi.nlm.nih.gov/pubmed/12142953
(V) http://www.ncbi.nlm.nih.gov/pubmed/15607643
(VI) http://www.ncbi.nlm.nih.gov/pubmed/7786692
(1) http://www.ncbi.nlm.nih.gov/pubmed/12870295
(2) http://www.ncbi.nlm.nih.gov/pubmed/22072339
(3) http://www.ncbi.nlm.nih.gov/pubmed/21979061
(4) http://www.ncbi.nlm.nih.gov/pubmed/20170436

(6) http://www.ncbi.nlm.nih.gov/pubmed/21951617
(7) http://www.ncbi.nlm.nih.gov/pubmed/19539268

Sources of Sunflower Seed
(a) http://www.ncbi.nlm.nih.gov/pubmed/10563945
(b) http://www.ncbi.nlm.nih.gov/pubmed/17566887
(c) http://www.ncbi.nlm.nih.gov/pubmed/11876490
(d) http://www.ncbi.nlm.nih.gov/pubmed/20307350
(e) http://www.ncbi.nlm.nih.gov/pubmed/17497036
(1) http://www.ncbi.nlm.nih.gov/pubmed/20373188
(2) http://www.ncbi.nlm.nih.gov/pubmed/22067138(3)http://www.ncbi.nlm.nih.gov/pubmed/18220605
(4) http://www.ncbi.nlm.nih.gov/pubmed/22057652
(5) http://www.ncbi.nlm.nih.gov/pubmed/18048993
(6) http://www.ncbi.nlm.nih.gov/pubmed/20513641
(7) http://www.ncbi.nlm.nih.gov/pubmed/21977313
(8) http://www.ncbi.nlm.nih.gov/pubmed/18193174
(9) http://www.ncbi.nlm.nih.gov/pubmed/20842560
(10)http://www.ncbi.nlm.nih.gov/pubmed/20736142
(11) http://www.ncbi.nlm.nih.gov/pubmed/21933527 http://medicaladvisorjournals.blogspot.com