Sowing good health with the power of seeds

Pumpkin, sesame and sunflower seeds are rich in heart-healthy fat and possess an enormous amount of phytonutrients that may protect against cancer, cardiovascular disease, cataracts, chronic fatigue syndrome and macular degeneration. Here's some information on why they are so good for you and ways to eat more of them.

Here's what's inside seeds that make them so good for you:

• Essential fatty acids: Seeds are rich in these nourishing fat compounds, which may improve fibrocystic breasts, cardiovascular health, immunity and skin health. Refrigerate or freeze the seeds to preserve their essential fats.
• Magnesium: This mineral may prevent chronic fatigue syndrome, heart disease and kidney stones.
• Plant sterols: Pumpkin seeds are particularly high in these compounds, which may lower both total and LDL ("bad") cholesterol, and may prevent the development of BPH (benign prostatic hyperplasia).
• Selenium: This antioxidant mineral works with vitamin E to fight the free-radical cell damage that can lead to cancer, heart disease and vision problems; 30 grams (two tablespoons) of sunflower seeds provide 17 micrograms of selenium.
• Sesaminol compounds: Sesame seeds contain sesaminol, sesamolinol and pino­resinols — all believed to have anticancer and heart protection potential.
• Syringic acid: Present in sesame seeds, this chemical is under review for its potential to work with other plant antioxidants in the seeds to help combat UV sun damage in skin cells.
• Thiamin: Sunflower seeds are a good source of this essential B vitamin. Thiamin promotes brain function, including memory.
• Vitamin E: Seeds are one of the best dietary sources of this antioxidant vitamin, which may help to protect against cancer, cataracts, heart disease, high cholesterol and macular degeneration; 30 grams (two tablespoons) of sunflower seeds supply 14 milligrams of vitamin E.
• Zinc: Pumpkin and sesame seeds provide generous amounts of this vital mineral, which may enhance immune function and reproductive health.

• Puree toasted pumpkin seeds with lime juice, garlic, cilantro and some pumpkin seed oil. Use as a sauce for pasta, fish or chicken.
• Substitute sunflower or pumpkin seeds for walnuts in a chocolate chip cookie dough.
• Substitute pumpkin seed oil for half of the olive oil in a salad dressing.
• Coat thin fish fillets or chicken cutlets in a mixture of crushed sunflower and pumpkin seeds, and pan-fry.
• For a super-quick pasta sauce, stir dark sesame oil into plain yogurt and toss with hot pasta. Garnish with sliced scallions and toasted sesame seeds.
• Add sesame seeds or chopped pump­kin or sunflower seeds to pie crusts.
• Whisk together soy sauce and dark sesame oil or pumpkin seed oil and drizzle over grilled fish.

You don't have to eat seeds to get the nutrients you want. Using these suggestions will give you different ways to get seeds in your diet.