Can sunflower seeds reduce inflammation?
Written by
Natalie Hamilton
Reviewed by
Prof. William Dalton, Ph.D.Sunflower seeds have a strong anti-inflammatory action because their nutrients work in concert. Flavonoids block the enzymes needed for inflammation, while vitamin E inhibits the cellular pathways that trigger inflammation. Selenium also increases the antioxidant defenses against it. In this way, you are completely protected against chronic inflammatory processes in your body.
Enzyme Inhibition
- Flavonoids block cyclooxygenase-2 (COX-2) reducing prostaglandin production
- Quercetin inhibits lipoxygenase pathways decreasing leukotriene formation
- Results in lowered C-reactive protein levels systemically
Cellular Protection
- Vitamin E prevents nuclear factor kappa-B (NF-κB) activation in cells
- Selenium boosts glutathione peroxidase neutralizing inflammatory free radicals
- Combined action reduces oxidative stress at cellular level
Systemic Regulation
- Healthy fats produce anti-inflammatory resolvins and protectins
- Magnesium regulates cytokine production preventing overstimulation
- Zinc maintains immune balance avoiding autoimmune responses
Maximize your anti-inflammatory potential via the judicious use of foodstuffs. Eat raw seeds to maintain the heat-sensitive flavonoids. Combine these raw seeds with turmeric to maximize their enzyme-inhibiting activity. Use anti-inflammatory dressings made from seed oil and ginger. Avoid salted seeds, as they may trigger sodium-mediated inflammatory reactions.
Assess the inflammation reduction through measurable criteria. Measure the length of time that joints are stiff in the early morning hours. Have blood levels of CRP tested 4 times yearly. Watch for improved ease of digestion. Record the reduction of redness of the skin. This will represent the action of the sunflower seeds in inflammatory disease for weeks.
Targeted approaches are useful for special conditions. Arthritis patients may want to focus on oil massages with seeds. At the same time, other IBD patients may find that soaking their seeds helps with gentler digestion. Other autoimmune conditions may require ongoing daily support. Portions should be adjusted based on individual inflammatory marker status, which is tracked on an ongoing basis; however, a minimum of 1 ounce of seeds may be required for consumption.
Read the full article: 10 Benefits of Sunflower Seeds Explained
