Benefits of Sunflower Seeds

Sweet, nutty sunflower seeds are an excellent source of essential fatty acids, vitamins, and minerals, despite their small size. Sunflower kernels actually employed to extract edible oil at commercial levels. Besides being eaten as popular snacks, they are also used in the kitchen to prepare variety of recipes.


Sunflower is a tall, erect, herbaceous annual plant belonging to the family of Asteraceae, in the genus, Helianthus. Its botanical name is Helianthus annuus. It is native to Middle American region from where it spread as an important commercial crop all over the world through the European explorers. Today, Russian Union, China, USA, and Argentina are the leading producers of sunflower crop.


Promotes Cardiovascular Health
Sunflower seeds contain two nutrients that promote cardiovascular health — vitamin E and folate.

A quarter cup serving of sunflower seeds contains over 60% of the daily value of vitamin E. This essential vitamin performs important antioxidant function and balanced levels of vitamin E have been linked to a lower overall reduced risk of early death from cardiovascular disease. Vitamin E helps neutralize free radicals to protect brain health and cell membranes against redness and swelling. Make no mistake about the benefits of vitamin E, it has been linked to protection from more than one serious health risk. 

Additionally, folate has been shown to promote cardiovascular health from birth to old age. It metabolizes homocysteine, an indicator of cardiovascular problems, into methionine, an essential amino acid. Folate and essential fatty acids naturally occur in sunflower seeds and have been associated with cardiovascular health.

Phytosterols Promote Healthy Cholesterol Levels
Sunflower seeds contain a high level of phytosterols. These phytosterols have physical properties similar to cholesterol; more than once, research has linked them to supporting healthy cholesterol levels. 

Potent Source of Magnesium
Magnesium deficiency can lead to a variety of heath problems that affect the cardiovascular, nervous, and immune systems. The muscles and skeletal system also require magnesium for proper function. Homeopathic practitioners have long used magnesium to promote respiratory function, heart health, and reduced PMS tension.


And a quarter cup serving of sunflower seeds provides more than 25% of the recommended daily value of magnesium.

Source of Vitamin E

Sunflower seeds contribute to your daily intake of vitamin E, a family of fat-soluble nutrients. Vitamin E helps protect your cells against free radicals, chemicals that oxidize and damage your proteins, cell membranes and DNA. This vitamin also promotes healthy circulation by helping you make red blood cells. An ounce of hulled sunflower seeds contains 10 milligrams of vitamin E, two-thirds of your recommended daily intake of the nutrient, according to the Office of Dietary Supplements.

Supports a Healthy Mood

There’s an added bonus to the magnesium in sunflower seeds, it promotes a healthy mood. Over one hundred years ago, magnesium sulfate was given to patients suffering from depression. Its success, as well as its safety, made it a valuable option. Today magnesium plays an essential role in homeopathic therapies for mental health. 

Vitamin B-1
Sunflower seeds also offer health benefits due to their vitamin B-1, or thiamine, content. Thiamine activates enzymes within your cells, helping to drive chemical reactions your cells need to function. Getting enough thiamine helps you derive energy from food and produce nucleic acids, the building blocks that make up your DNA. Men need 1.2 milligrams of thiamine each day, according to the Linus Pauling Institute, and women need 1.1 milligrams. Each ounce of hulled sunflower seeds provides 0.4 milligram of this nutrient.

Copper

Benefit your skin and hair by eating sunflower seeds, a source of copper. Eating an ounce of hulled sunflower seeds provides you with 512 micrograms of copper, more than half of the 900 micrograms you need daily, according to the Linus Pauling Institute. Your body uses copper to make melanin, a pigment protein that helps give your skin and hair their color. Melanin molecules absorb ultraviolet radiation from the sun, protecting you from tissue damage as a result of sun exposure. Copper also supports your metabolism to help your cells produce energy.

Contains Selenium: A Powerful Antioxidant and Great for Thyroid Health

Sunflower seeds contain selenium, an essential nutrient. Studies have found it plays a role in antioxidant function and helps reduce redness and swelling in the body. It also has recently been identified for its critical role in thyroid hormone metabolism. Selenium has also been noted for its ability to encourage DNA repair in damaged cells.

Plant Protein

Eating too much meat -- such as beef and pork -- can increase your intake of unhealthy saturated fat and cholesterol. Sunflower seeds are a good source of protein and offer a healthy alternative to meat proteins. A 1/4-cup serving of sunflower seed kernels contains 7 g of protein, meeting 14 percent of your daily value. The 2010 Dietary Guidelines for Americans recommends you vary your sources of protein to include foods like sunflower seeds to maximize your nutrient intake.

Source of Potassium

The Academy of Nutrition and Dietetics recommends men include more potassium-rich foods in their diet to meet their daily needs of 4,700 mg a day. Sunflower seeds can help you meet those needs, providing 226 mg in a 1/4-cup serving. Including more potassium-rich foods in your diet can also improve heart health. Potassium helps to counterbalance the effects of sodium in your blood and can help lower blood pressure, reducing your risk of developing hypertension.

Source of Zinc

Sunflower seeds are also a good source of zinc. Adequate intakes of zinc are important for male fertility. A lack of zinc in the diet may cause your sperm to clump together. Men need 11 mg of zinc a day. A 1/4-cup serving contains 1.75 mg of zinc.

Rich in Antioxidants

Sunflower seeds are also a good source of antioxidants, including selenium and vitamin E. Antioxidants are substances in food that can help prevent or limit oxidative damage to your cells. By limiting damage, the antioxidants in the sunflower seeds may help protect you from chronic diseases such as cardiovascular disease, diabetes and cancer.

Benefits of Prunes (Dried Plums)

Dried plums are often called prunes. This fruit may be dehydrated in an oven or in the sun, and they resemble large, black raisins. The leathery skin and moist flesh provide nutritional benefits. Consult your physician before eating dried plums to correct medical issues.


Benefits of Prunes

Lower your risk of colon cancer by promoting gut bacteria
Dried plums are rich in potassium, fiber, and phytochemicals, including antioxidants, all of which may help lower your risk of chronic disease. However, it’s dried plums’ influence on the bacteria in your colon that may be most impressive of all.

In an animal study, researchers fed rats either a diet containing dried plums or a control diet (the same as the first diet but without the plums). Those fed the dried plums had significant increases in the number of bacteria in the gut known as Bacteroidetes and Firmicutes.

Rats on the dried-plum diet also had reduced numbers of aberrant crypts, which are signs of precancerous lesions that may be an indicator for future cancer development. Study author Dr. Nancy Turner explained:

“From this study we were able to conclude that dried plums did, in fact, appear to promote retention of beneficial microbiota and microbial metabolism throughout the colon, which was associated with a reduced incidence of precancerous lesions.”

A 2005 study similarly revealed that dried plums “favorably altered… colon cancer risk factors” in rats, possibly due to their high content of dietary fiber and polyphenolics.

Potassium
One serving of dried plums contains 36 percent of the potassium your body requires daily. Potassium helps to ensure proper function of the heart and transmission of nerve impulses throughout your body. It may also positively affect bone health. A study in “The Journal of Nutrition” in 2008 links potassium-rich foods such as dried plums with bone integrity, although more studies are needed to confirm this finding.

Vitamin A
Consume a serving of dried plums, and you take in 27 percent of the daily recommended intake of vitamin A. This makes dried plums a good choice for eye health – vitamin A fosters good nighttime vision and protects the cornea. The vitamin A in this fruit is also helpful for the immune system in general. Research featured in a 2011 issue of “Vitamins and Hormones” reports that vitamin A may help trigger cell death in potentially dangerous cells.

Prunes protect against cardiovascular diseases and other chronic illnesses
Prunes and plums contain high levels of phytonutrients called phenols. They’re particularly high in two unique phytonutrients called neochlorogenic and chlorogenic acid. Numerous studies show that these phytonutrients help to prevent damage to cells particularly when it comes to the oxidation of lipid molecules in the body. Since all of our cell membranes, as well as our brain cells, are largely made up of lipids which contain fat, these are important phytonutrients to have in the diet. These compounds have also been found to inhibit the oxidation of LDL cholesterol in the body making them an important factor in the prevention of chronic diseases.

Help prevent type 2 diabetes and obesity
Prunes and plums are high in soluble fibre that helps to keep blood sugar levels stable. Soluble fibre slows the rate that food leaves the stomach and, as a result, delays the absorption of sugar into the blood stream. Soluble fibre also increases the body’s sensitivity to insulin.


The soluble fibre in prunes helps you feel satisfied after a meal, which can prevent overeating and subsequent weight gain.

Prunes and plums help to lower cholesterol
The soluble fibre we just spoke of also helps to lower cholesterol by soaking up excess bile in the intestine and then excreting it. Bile is made from cholesterol in the liver in order to digest fat. When the body excretes bile along with the fibre from prunes and plums, the liver must use cholesterol in the body to make more bile thereby lowering the amount in circulation in the body. Soluble fibre may also inhibit the amount of cholesterol manufactured by the liver in the first place. A 2011 study found that prunes are more effective than psyllium at relieving constipation.

Benefits of Maca

Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.” Maca’s benefits have been long valued, and has recently been popularized as a supplement and food ingredient. 


Maca Root for Health and Vitality. There are no serious known side effects of maca, but like any other supplement it shouldn’t be taken in large amounts. When you first start using maca, it’s best to begin by taking smaller amounts and building up; as little as 1/2 teaspoon is a good place to start. Just 1 tablespoon is an average daily dose. Rotating a few days on and a few days off is often recommended.


Highly Nutritious
Maca root powder is very nutritious, and is a great source of several important vitamins and minerals .

One ounce (28 grams) of maca root powder contains:

• Calories: 91
• Carbs: 20 grams
• Protein: 4 grams
• Fiber: 2 grams
• Fat: 1 gram
• Vitamin C: 133% of the RDI
• Copper: 85% of the RDI
• Iron: 23% of the RDI
• Potassium: 16% of the RDI
• Vitamin B6: 15% of the RDI
• Manganese: 10% of the RDI
• Maca root is a good source of carbs and protein, is low in fat and contains a fair amount of fiber. It’s also high in some essential vitamins and minerals, such as vitamin C, copper and iron.

Furthermore, it contains various plant compounds, including glucosinolates and polyphenols.

Aid Male’s Testosterone Levels and Fertility
In clinical studies, serum levels of testosterone were not shown to be affected by maca. Black maca however, has been shown to have positive effects on sperm production, more than yellow maca and red maca.

Red maca has its own benefits for male hormonal health.  It has been shown to reduce prostate size in studies done on male rats. This points to the conclusion that maca may possibly help improve human prostate health as well.

In other studies, maca has also been shown to improve sperm production, mobility, and volume, all important factors of increasing fertility. 

In another 2010 report summarizing the results of 4 clinical trials carried out by BMC Complementary and Alternative Medicine, maca was able to show benefits related to improving sexual dysfunction and sexual libido in adult men and women. However the other two trials did not show the same positive results, so more formal research is still needed to determine the exact power of maca on fertility. =

Even though the studies haven’t yet show maca to naturally boost testosterone, there are other great natural alternatives that may help that you can find in this article on how to naturally increase testosterone.

Boost Antioxidants 
Maca root acts as a natural antioxidant, and boosts levels of glutathione and SOD (superoxide dismutase). These are two major disease fighters in the body. Results from recent studies demonstrate that maca root has the ability to help prevent the development of chronic human diseases that are characterized by high levels of “bad” cholesterol, high antioxidative states, and impaired glucose tolerance. 

And because maca root increases the glutathione levels in the body, it not only improves your immune system and disease resistance, but also it is helps balance proper levels of cholesterol in the body.  Plus, it significantly improves glucose tolerance, by lowering levels of glucose in blood.  This is especially important for those who need to worry about heart health and conditions like diabetes or metabolic syndrome.


While more research is still needed to reveal how exactly maca benefits the body’s hormonal and nervous systems, initial studies that have been completed have shown promising results for use of maca.

Relieve Symptoms of Menopause
Menopause is defined as the time in a woman’s life when her menstrual periods stop permanently.
The natural decline in estrogen that occurs during this time can cause a range of unpleasant symptoms.

These include hot flashes, vaginal dryness, mood swings, sleep problems and irritability.

One review of four studies in menopausal women found that maca helped alleviate menopausal symptoms, including hot flashes and interrupted sleep.


Additionally, animal studies suggest that maca can help protect bone health. Women have a higher risk of osteoporosis after menopause.

Health Benefits of Pine Nuts

Crunchy yet butter textured, pleasantly sweet and delicious pine nuts are small edible seeds of female cone in a pine tree. Pine kernels are, indeed, very good source of plant derived nutrients, essential minerals, vitamins and "heart friendly" mono-unsaturated fatty acids that help benefit in reducing cholesterol levels in the blood.


Pine nuts are the seeds of pine trees. You’ll find them between the scales of pine cones, but while all pine trees yield pine nuts, only about 20 species have pine nuts large enough to be worth eating.
Botanically, pine trees belong to the family of Pinaceae, in the genus: Pinus. Some of the common names are pinon nuts, pignoli, cedar nuts, chilgoza, pinyon pinenuts...etc.

After harvesting from the cone, pine nuts must be shelled, and they should be consumed shortly after. Unshelled pine nuts are prone to rancidity due to their high oil content (so storing in the fridge is recommended).

Considered a delicacy in many parts of the world, Pine Nuts have grown into a $100 million market in the US (although about 80 percent of US pine nuts are imported). Pine nuts are commonly eaten raw or roasted, and their sweet nutty flavor and crunchy texture lends itself well to snacking, vegetable dishes and, of course, sauces like pesto.

Pine nuts are considered a delicacy in many parts of the world, and in the US they’ve grown into a $100 million market (although about 80 percent of US pine nuts are imported).3 They’re commonly eaten raw or roasted, and their sweet nutty flavor and crunchy texture lends itself well to snacking, vegetable dishes and, of course, sauces like pesto.

Pine nuts are considered a delicacy in many parts of the world, and in the US they’ve grown into a $100 million market (although about 80 percent of US pine nuts are imported).3 They’re commonly eaten raw or roasted, and their sweet nutty flavor and crunchy texture lends itself well to snacking, vegetable dishes and, of course, sauces like pesto.

Health benefits of pine nuts

• Pine nuts are one of the calorie-rich edible nuts. 100 g of dry-kernels provide 673 calories. Additionally, they comprise of numerous health promoting phyto-chemicals, vitamins, antioxidants, and minerals.

• Their high caloric content chiefly comes from fats. Indeed, the nuts are especially rich in mono-unsaturated fatty acids like oleic acid (18:1 undifferentiated fat) that helps to lower LDL or "bad cholesterol" and increases HDL or "good-cholesterol" in the blood. Research studies suggest that Mediterranean diet which contain good amounts of monounsaturated fatty acids, vitamins and antioxidants, helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

• Pine or cedar nuts contain essential fatty acid (omega-6 fat), pinolenic acid. Recent research has shown its potential use in weight loss by curbing appetite. Pinolenic acid triggers the release of hunger-suppressant enzymes cholecystokinin and glucagon-like peptide-1 (GLP-1) in the gut. In addition, pinolenic acid has thought to have LDL-lowering properties by enhancing hepatic LDL uptake.

• Likewise in almonds, pines too are an excellent source of vitamin E; contain about 9.33 mg per 100 g (about 62% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.

• Furthermore, pines are one of gluten free tree nuts, and therefore, are a popular ingredient in the preparation of gluten-free food formulas. Such formula preparations can be a healthy alternative in people with wheat food allergy, and celiac disease.

• Pine nuts are an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for enzymes in cellular substrate metabolism inside the human body.

• Furthermore, pine nuts contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium. At 8.802 mg per 100 g (about 383% of daily recommended intake), pines are one of the richest sources of manganese. Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pines helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Health Benefits of Dried Cranberries

Prevents Urinary Tract Infections
The cranberry is perhaps best known for its role in preventing UTIs, especially for those with recurrent infections. The high level of proanthocyanidins (PACs) in cranberries helps reduce the adhesion of certain bacteria to the urinary tract walls, in turn fighting off infections.

A study published in the American Journal of Obstetrics and Gynecology in February 2016 reported that while cranberry capsules have been shown to help urinary tract infections, cranberry juice is far less effective. The reason for this is that it takes an extremely large concentration of cranberry to prevent bacterial adhesion. This amount of concentration is not found in the juices we drink.

Cardiovascular Disease
Some evidence suggests that the polyphenols in cranberries may reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.

Cancer
Research has shown that cranberries are beneficial in slowing tumor progression and have shown positive effects against prostate, liver, breast, ovarian, and colon cancers.


Other benefits: 
Dried cranberries contain no cholesterol, saturated or trans fats. 
Consuming dried cranberries will supply very little amounts of an individual's daily requirement for vitamins and minerals. The most substantial daily amount supplied is the mineral is manganese at 5% daily recommended intake. 

Having 1/4 cup of dried cranberries will supply one serving of fruits and vegetables.The Canadian food guide recommends 7–10 servings of fruits and vegetables daily to reduce stroke, heart disease, cancer risks.n Canada, Ocean Spray "Craisins" are given the Health Check symbol. This symbol is only given to food products that meet the registered dieticians' nutrient requirements. In Canada, Craisins are also considered to be a nut free product. However, the Trail Mix product includes nuts.


Cranberries with minimal processing contain the highest amount of antioxidants. However, antioxidants still remain in dried cranberries. Some antioxidants include phenolic acids, flavonoids, proanthocyanidins, and anthocyanin. It is the anthocyanin that provides pigment to supply cranberries with their robust red color.

Health benefits of black currants

Dried black currants are a powerhouse of nutrition. They are low-fat, cholesterol-free and high-protein, with each cup of dried currants containing 5.88 grams of protein. Dried currants are also an excellent source of nutrients that are essential for health, including dietary fiber, copper, manganese and potassium. Prepared from the small, berry-like fruit native to Europe, dried black currents are often used as a substitute for raisins, dates or prunes in baked goods. They have a tart flavor that pairs well with cream and with sweeter fruits like raspberries and cherries.

Health benefits of black currants

• Black currants carry significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies suggest that consumption of blackcurrants can have potential health effects against cancer, aging, inflammation, and neurological diseases.

• Black currants have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 7950 Trolex Equivalents per 100g, which is one of the highest value for fruits after chokeberries, elderberry, and cranberries. Red currants, however, possess comparatively less ORAC value of 3387 TE.

• They are an excellent sources of antioxidant vitamin, vitamin-C. 100 g of fresh currants provide more than 300% of daily-recommended intake values of vitamin C. Research studies have shown that consumption of fruits rich in vitamin C helps the human body develop immunity against infectious agents and also help scavenge harmful oxygen-free radicals from the body.

• Black currants carry small but significant amount of vitamin A, and flavonoid anti-oxidants such as beta-carotene, zea-xanthin and cryptoxanthin levels. 100g berries provide 230 IU of vitamin A. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining integrity of mucusa and skin, and essential for healthy vision. Furthermore, consumption of natural fruits rich in flavonoid anti-oxidants helps to protect from lung and oral cavity cancers.

• Fresh blackcurrants are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that human body requires them from external sources to replenish and required for metabolism.

• They also carry good amounts of mineral iron. 100 g currant berries provide about 20% of daily recommended levels. Iron is an important co-factor for cytochrome oxidase guided cellular metabolism and red blood cell (RBC) production in the bone marrow.

• Additionally, the berries are also a very good source of other important minerals like copper, calcium, phosphorus, manganese, magnesium, and potassium, which are very essential for body metabolism.Adults over 19 years old need 900 micrograms of copper each day. Dried black currants provide 674 micrograms of copper in every cup, or about 75 percent of an adult's required daily intake. Copper is used by the body to synthesize collagen and to promote the absorption of iron. It is also necessary for energy metabolism and to inhibit free radical compounds from damaging cellular tissue and DNA. Adequate copper intake may lower your chances of developing osteoporosis, osteoarthritis, thyroid problems and anemia.

Benefits of Hemp Seeds

If you’re interested in improving your digestion, balance hormones and improve metabolism, then hemp seeds may just be the superfood you’re looking for.

For a long time, hemp seeds we’re ignored for their nutritional benefits because it’s botanical relationship to drug/medicinal varieties of Cannabis.


However, hemp seeds do NOT cause any psychotropic reaction and instead may provide significant health benefits with it’s unique nutritional profile as they only contain only trace amounts of THC, the compound that causes the drug-like effects of marijuana.

Hemp seeds are exceptionally nutritious and rich in healthy fats, protein and various minerals.

Hormones (GLA) 
Research in the 1980s observed that hormone-like substances called prostaglandins play a key role in helping the body function smoothly. It was discovered that prostaglandins help smooth muscles contract, control inflammation and body temperature, and are vital to other body functions.

Hemp seed-rich GLA is known to be a necessary building block for some prostaglandins, and researchers have surmised that GLA supplementation is necessary for proper hormone health, which is probably why many women suffering from PMS have been helped by it.

Arthritis and Joint Pain
A 6 month study published in the journal of Arthritis and Rheumatism found that consuming the stand alone GLA found in hemp seeds reduced arthritis symptoms by 25% compared to the placebo at only 4%.  This along with the fact that hemp seeds have an ideal ratio of omega-3/6 fats along with it’s other minerals help naturally reduce inflammation.

For treatment take 1 tbsp of hemp seed oil daily along with a quality fish oil.

Weight Loss
Hemp is known as a natural appetite suppressant and can help you feel full longer and reduce sugar cravings. Some experts recommend that adding 4 tablespoons of the seeds to your breakfast will help curb excess hunger the entire day.

Digestive Health 
High in insoluble and soluble fiber, hemp seeds provide more than enough bulk to keep your gastrointestinal system regular. Additionally, this healthy mixture of roughage feeds the probiotics in your gut and helps secure a robust immune system.

Hair/Skin/Nails
Hemp seed benefits for skin and hair go a long way at improving dry, red, flaking skin. Mostly used in high-end cosmetic products, hemp oil is oftentimes included in lip balms, lotions and soaps. The oil in the hemp seeds is known to penetrate the inner layers of the skin and promote healthy cell growth; the recipe for smooth, soft skin.

Since hempseed oil is also good for skin disorders such as psoriasis and eczema, it is a good idea to eat at least a couple tablespoons of hemp seed every day to maximize these benefits as well and then create a homemade skin cream combining hemp seed oil, shea butter and essential oils like lavender.

Cancer
Because of it’s perfect fatty-acid profile of omega-3 fats and GLA, this helps naturally balance inflammation levels and strengthen the immune system.

The British Journal of Cancer reports that the THC in hemp seeds can stop and possibly reverse glioblastoma multiforme (a deadly form of brain cancer). The journal of Breast Cancer Research and Treatment confirmed the THC in hemp seeds improved advanced stage breast cancer. Researchers from the University of Rostock, Germany discovered the same hemp seed benefits for lung cancer.

After evaluating the research consuming hemp seeds could be part of a healthy anti-cancer diet and natural treatment plan.

Heart Health
Some of the key ingredients in building a healthy heart include fiber, plant-based protein, healthy fats and eating less sugar.  And hemp seeds help in doing all of those things.


I recommend adding 2 tbsp of hemp seeds to a morning smoothie to naturally lower blood pressure, reduce LDL cholesterol, raise HDL cholesterol and improve triglycerides.


Hemp Seed Nutrition Profile 
Excellent 3:1 balance of omega-3 and omega-6 fatty acids, which promote cardiovascular health.
High in gamma linolenic acid (GLA), an essential omega-6 fatty acid found in borage oil and egg yolks that has been proven to naturally balance hormones.

“Perfect protein” not only containing all 20 amino acids, but also each of the 9 essential amino acids that our bodies cannot produce.
Rich in soluble and un-soluble fiber which naturally cleanses the colon and reduces sugar cravings.

Nutritional value per 100 g (3.5 oz)
Energy	2,451 kJ (586 kcal)
Carbohydrates	4.67 g
Sugars lactose	1.50 g 0.07 g
Dietary fiber	4.0 g
Fat	48.75 g
Saturated	4.600 g
Trans	0 g
Monounsaturated	5.400 g
Polyunsaturated omega‑3 omega‑6	38.100 g 9.301 g 28.698 g
Protein	31.56 g
Tryptophan	0.369 g
Threonine	1.269 g
Isoleucine	1.286 g
Leucine	2.163 g
Lysine	1.276 g
Methionine	0.933 g
Cystine	0.672 g
Phenylalanine	1.447 g
Tyrosine	1.263 g
Valine	1.777 g
Arginine	4.550 g
Histidine	0.969 g
Alanine	1.528 g
Aspartic acid	3.662 g
Glutamic acid	6.269 g
Glycine	1.611 g
Proline	1.597 g
Serine	1.713 g
Vitamins
Vitamin A equiv. beta-carotene	(0%) 1 μg (0%) 7 μg
Vitamin A	11 IU
Thiamine (B1)	(111%) 1.275 mg
Riboflavin (B2)	(24%) 0.285 mg
Niacin (B3)	(61%) 9.200 mg
Vitamin B6	(46%) 0.600 mg
Folate (B9)	(28%) 110 μg
Vitamin B12	(0%) 0 μg
Vitamin C	(1%) 0.5 mg
Vitamin E	(5%) 0.80 mg
Minerals
Calcium	(7%) 70 mg
Iron	(61%) 7.95 mg
Magnesium	(197%) 700 mg
Manganese	(362%) 7.600 mg
Phosphorus	(236%) 1650 mg
Potassium	(26%) 1200 mg
Sodium	(0%) 5 mg
Zinc	(104%) 9.90 mg
Other constituents
Water	4.96 g
Cholesterol	0 mg
USDA Nutrient Database Entry
Units μg = micrograms • mg = milligrams IU = International units
Percentages are roughly approximated using US recommendations for adults.

Pinto Beans Health Benefits

Benefits of Pinto Beans
Pinto beans as well as other beans like navy beans, kidney beans and black beans are all known scientifically as Phaseolus vulgaris. This might be acceptable from the fact that all these species originated from the same ancestry roots of common bean. A terrifically delightful, nutritious and nutty flavored bean have proved to be a great caretaker of our health, Pinto Bean is thought to be the most common bean.  It is an herbaceous annual plant domesticated independently in Americas, and now grown worldwide because of its edible bean, popular both dry and as a green bean. Leaves are occasionally used as a leaf vegetable, and the straw is used for fodder. Burke, Hidatsa, Maverick, Othello and sierra are some popular varieties of pinto beans grown worldwide. It is called pinto beans because of their skin, which look like a pinto horse.

Provides Protein
If you eat a 3-ounce serving of fish, meat or poultry, or a cup of soybeans, you'll get 20 to 25 grams of protein, according to the Institute of Medicine. While these foods represent those with the highest amount of protein, pinto beans aren't far behind. You’ll get 15 grams of lean protein from 1 cup of boiled pinto beans. This serving provides 33 percent of women's and 27 percent of men's recommended dietary allowance, or RDA, of protein. A 1-cup serving of boiled pinto beans contains 245 calories and just 1 gram of fat.

Rich in Fiber
There are 15 grams of fiber in one cup of boiled pinto beans and it provides 60 percent of your daily value based on a 2,000-calorie-a-day diet. If you add pinto beans to your diet gradually and eat them regularly, your body has time to adjust, and you can avoid gaseous side effects, according to FamilyDoctor.org. When participants in a research study ate 1/2 cup of pinto beans, baked beans or black-eyed peas daily, 70 percent of those who experienced flatulence in the first week reported it was gone after eating beans regularly for several weeks, according to the November 2011 issue of the “Nutrition Journal.”


Rich Source of Nutrients
Regulations established by the U.S. Food and Drug Administration define a rich, or excellent, source of nutrients as any food that contains at least 20 percent of the RDA for the nutrient in one serving. If you consume 1 cup of boiled pinto beans, they’re an excellent source of iron, magnesium, manganese, thiamin and vitamin B-6. They’re exceptionally high in folate, too. One cup of boiled pinto beans supplies 294 micrograms of folate, which is 74 percent of the RDA of 400 micrograms. The same portion also provides at least 10 percent of your daily value for potassium and selenium, based on a 2,000-calorie-a-day diet.

Pinto beans can help improve your nervous system

Molybdenum also helps in cell energy production and development of the nervous system. Pinto beans also provide the brain the necessary amino acids, vitamins, and minerals. Some vitamins, including folate or folic acid, play a significant role in the regulation of specific amino acids that the nervous system requires. Studies have shown that a deficient amount of dietary folate can increase the homocysteine levels, which can be a dangerous precursor to neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease.

Pinto beans are an excellent source of thiamin

Thiamin is a water-soluble vitamin of the B-complex. Thiamin can be used in to form of thiamine pyrophosphate (TPP) to assist in breaking down sugars and amino acids. Thiamin also helps in the creation of the neurotransmitters acetylcholine and gamma-aminobutyric acid (GABA).

Pinto beans can help with blood formation

Copper and iron are essential for the new blood cell formation. One cup of pinto beans contains 20 percent and 19 percent of the recommended value of iron and copper, respectively. A deficiency of iron can lead to anemia.

Pinto beans are helpful for pregnant women and their babies

Pinto beans are a good source of the B-vitamin complex, such as folate. Folate has shown to help in neural tube formation and red blood cell formation in prenatal babies. A deficiency of folic acid in pregnant women can lead to the birth of underweight infants and may also result in neural tube defects in newborns. One cup of lima beans contains 74 percent of the daily recommended value of pinto beans.

Good source of choline

Choline is usually grouped in the B-complex vitamins. This water-soluble nutrient is found in two classes of cell membranes found in nerve cells,  phosphatidylcholine, and sphingomyelin. Choline is also a precursor molecule for the neurotransmitter acetylcholine, which is involved in many functions including memory and muscle control. Pinto beans contain 60.4 milligrams of choline per one cup serving.

Healthy blood pressure
Pinto beans have a very high content of potassium and a low content of sodium. One cup of Pinto beans contains a whopping 746 milligrams of potassium, compared to 1.7 milligrams of sodium. Folate also contributes to the reduction of hypertension and relaxes blood vessels, while maintaining proper blood flow.

Compared to Canned
The canning process depletes some nutrients. Canned pinto beans retain less iron, magnesium and potassium. They also have four times less thiamin and riboflavin than boiled pinto beans. Canned pinto beans have seven times less folate than boiled beans, according to the U.S. Department of Agriculture. On the other hand, canned beans contain significantly more sodium. Pinto beans that are boiled without adding salt to the water only have 2 milligrams of sodium in a 1-cup serving, compared to canned pinto beans with 409 milligrams. You can reduce the sodium by purchasing low-sodium brands or by draining canned beans and then rinsing them under water.


Pinto beans seeds, cooked, without salt

Nutritional value of Pinto Beans

Serving Size: 1 Cup, 171 g

Calories 245 Kcal.Calories from Fat 9.99 Kcal.

Proximity	Amount	% DV
Water	107.64 g	N/D
Energy	245 Kcal	N/D
Energy	1026 kJ	N/D
Protein	15.41 g	30.82%
Total Fat (lipid)	1.11 g	3.17%
Ash	2 g	N/D
Carbohydrate	44.84 g	34.49%
Total dietary Fiber	15.4 g	40.53%
Total Sugars	0.58 g	N/D
Sucrose	0.58 g	N/D
Starch	25.91 g	N/D

Minerals	Amount	% DV
Calcium, Ca	79 mg	7.90%
Iron, Fe	3.57 mg	44.63%
Magnesium, Mg	86 mg	20.48%
Phosphorus, P	251 mg	35.86%
Potassium, K	746 mg	15.87%
Sodium, Na	2 mg	0.13%
Zinc, Zn	1.68 mg	15.27%
Copper, Cu	0.374 mg	41.56%
Manganese, Mn	0.775 mg	33.70%
Selenium, Se	10.6 µg	19.27%
Fluoride	3.8 µg	0.10%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.33 mg	27.50%
Vitamin B2 (Riboflavin)	0.106 mg	8.15%
Vitamin B3 (Niacin)	0.544 mg	3.40%
Vitamin B5 (Pantothenic acid)	0.359 mg	7.18%
Vitamin B6 (Pyridoxine)	0.392 mg	30.15%
Vitamin B9 (Folate, Folic acid)	294 µg	73.50%
Folate, DEF	294 µg	N/D
Vitamin C (Ascorbic acid)	1.4 mg	1.56%
Fat soluble Vitamins
Betaine	0.2 mg	N/D
Vitamin E (alpha-tocopherol)	1.61 mg	10.73%
Vitamin K (phylloquinone)	6 µg	5.00%

Lipids	Amount	% DV
Fatty acids, total saturated	0.233 g	0.36%
Palmitic acid 16:00 (Hexadecanoic acid)	0.227 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.005 g	N/D
Fatty acids, total monounsaturated	0.227 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.227 g	N/D
Fatty acids, total polyunsaturated	0.402 g	2.36%
Linoleic acid 18:2 (octadecadienoic acid)	0.168 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.234 g	N/D

Amino Acids	Amount	% DV
Tryptophan	0.185 g	42.05%
Threonine	0.566 g	32.16%
Isoleucine	0.728 g	43.54%
Leucine	1.308 g	35.39%
Lysine	1.077 g	32.21%
Methionine	0.2 g	N/D
Cystine	0.144 g	N/D
Phenylalanine	0.908 g	N/D
Tyrosine	0.364 g	N/D
Valine	0.887 g	42.00%
Arginine	0.845 g	N/D
Histidine	0.422 g	34.25%
Alanine	0.699 g	N/D
Aspartic acid	1.929 g	N/D
Glutamic acid	2.474 g	N/D
Glycine	0.624 g	N/D
Proline	0.881 g	N/D
Serine	0.966 g	N/D
Flavonoids
Proanthocyanidin dimers	7.5 mg	N/D
Proanthocyanidin trimers	6.7 mg	N/D
Proanthocyanidin 4-6mers	18 mg	N/D
Proanthocyanidin 7-10mers	7.4 mg	N/D
Proanthocyanidin polymers (>10mers)	2.4 mg	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

Source:
United States Department of Agriculture