Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

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Posts Tagged ‘Vitamin B’

Sunflower Seeds

Posted by terrepruitt on August 17, 2010

I love sunflower seeds.  I love them on my salad.  That is usually how I eat them recently.  I used to shell them, now I just sprinkle the already hulled ones on my salad.  According to the package I have right now they are pretty high in fat.

1/4 Cup has 17 grams of fat

—Calories 200
—Cholesterol 0 mg
—Sodium 135 mg
—Carbohydrates 8g
—with fiber at 3g
—Protein 7g

Someone on Facebook said that she read that they help people suffering with allergies . . . . sneezing and itches.  I eat sunflower seeds so I don’t know that this helps me, but it might help others.  From what I am seeing on the internet, it is the Omega 3 in the sunflower seeds that might be the reason for help because that particular fat helps with inflammation.  Which, if you are an allergy sufferer, you know inflammation is a symptom of allergies.

Sunflower seeds are a good source of magnesium and it helps reduce the severity of asthma. It also helps prevent high levels of histamine in the blood. A quarter cup of sunflower seeds provides 31.9% of the daily value for magnesium.  Sunflower seeds are very high in vitamin E and vitamin B.

Sunflower seeds also might help enhance the immune response because of the phytosterols.  Allergies are just the body’s way of fighting off substances that are bothering it.  So this could be another reason they are thought to help.

I couldn’t find the article that said specifically that sunflower seeds help.  I just found a lot of information that states what they contain, so to me that can point to possible allergy relief.

They are pretty high in fat so it is important to keep that in mind when including them in your diet.  Do you like sunflower seeds?  If you do, do you just eat them plain or do you add them to recipes?

Posted in Food | Tagged: , , , , , , , , | 8 Comments »

Asparagus, Roasted

Posted by terrepruitt on March 14, 2009

I love to eat roasted asparagus.  I like it when it is really cooked, not burned, but crispy.  It is probably past the point of supreme nutrition, but that is my favorite way to eat it.  I do like it at its most nutritious, too, boiled until it is tender not soggy.  I haven’t always liked asparagus.  I believe the way vegetables are cooked now is different than from when I was growing up.  Plus, I believe that it is much easier to obtain a fresh vegetable now than when I was growing up.

Apparently the season is from March through August, but we eat it all year round.  To me it tastes better during the “Asparagus season”.

One of the reasons I love to eat it roasted is because it is so easy to cook.  I rinse it off, then chop off the ends—I don’t do that bend and break thing because holding the entire bunch in one hand and chopping with the other is much faster to me — then I line them up in a pan (I have a jelly roll pan).  I sprinkle olive oil on them.  I usually use garlic infused olive oil, but sometimes I go for the lemon olive oil.  Then I salt them and use whatever spices I feel like, then in they go.  I usually cook them at 400 degrees.  I let them bake for 15 minutes, then I flip them.  And let them go 15 minutes more, but you can take them out at anytime and they are delicious.  Sometimes I cook ‘em less, sometimes I cook ‘em more.  Depends on my mood and when the rest of the meal is ready.

Nutritional Value per 100 g  (3.5 oz) as per USDA Nutrient database

Calories. . . . . . . . . . . . . . . .20
Carbohydrates . . . . . . . . . .3.88 g
Sugars . . . . . . . . . .1.88 g
Dietary fiber . . . . .2.1 g
Fat . . . . . . . . . . . . . . . . . . . 0.12 g
Protein . . . . . . . . . . . . . . . .2.20 g

In addition Asparagus contains Thiamine (Vit. B1), Riboflavin (Vit. B2), Niacin (Vit. B3), Pantothenic Acid (Vit. B5), Vitamin B6, Folate (Vit. B9), Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, and Manganese.

Seems to me like they are way worth the time and effort it takes to cook them.

What is your favorite way to cook asparagus?

Posted in Vegetables | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , , , | 8 Comments »