Tiny But Mighty Sunflower Seeds!

Posted on March 21, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

Photo by João Jesus: https://www.pexels.com/photo/brown-seeds-on-blue-ceramic-bowl-1080067/

Anytime my family went on a trip or went to livestock shows, we would always bring lots of bags of roasted sunflower seeds. I’m not sure how, but these quickly became one of my brother’s and my favorite snacks to take, and we were always divided on whether dill pickle, black pepper, or barbecue-flavored seeds were the best. All that aside however while they may be small, sunflower seeds are packed full of nutrition and offer lots of health benefits!

According to registered dietician-nutritionist Rhyan Geiger, sunflower seeds contain impressive macronutrients and micronutrients such as protein, fiber, unsaturated fats, vitamin E, iron, zinc, selenium, manganese, magnesium, copper, selenium, and B vitamins. They are also rich in healthy plant compounds including flavonoids, tocopherols, and phenolic acid.

So, if sunflower seeds have all those nutrients, what exactly does that mean for our health? Geiger notes that there are a lot of health benefits that can come from many of these nutrients including:

  • Better heart health – Sunflower seeds have no cholesterol, lots of fiber, and linolic acid, all of which promote a healthy heart.
  • Better thyroid health – Sunflower seeds contain high levels of selenium. Having low selenium levels can spark thyroid disorders.
  • Better metabolic health – All of the fiber, protein, and fats aid in digestion and dull the blood sugar response.
  • Strengthened immune health – The selenium, zinc, and antioxidants in sunflower seeds all help to bolster your immunity and keep you from getting sick.
  • Boosts digestive health – Sunflower seeds contain both soluble and insoluble fiber, a nutrient that many are lacking in. It helps to pass foods through your digestive tract more easily and feed the healthy bacteria in your gut.
  • Promotes growth, development, and repair – Sunflower seeds are high in protein, which is essential for the maintenance and growth of cells. Also, they contain zinc and folate which are essential to promote development during pregnancy.
  • Boosts skin health – The healthy fats and vitamin E content in sunflower seeds offer anti-inflammatory skin benefits and help to protect your skin from the sun.

As you can see, these little seeds have quite a lot of nutrients and health benefits packed in their tiny shells. Consider adding them to your trail mixes, salads, baked goods, or even eat them straight from the bag like my brothers and I do!

Did you know that sunflowers grow really well in our Arizona heat? Check out your local farmers market for some locally grown sunflower seeds or sunflower seed butter!

For more health-related articles, check out the Fill Your Plate blog!

 

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Tips to Stop Seasonal Allergy Symptoms

Posted on March 17, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

It’s beginning to be springtime, which means flowers are budding, trees are blooming, and the pollen count in the air is only increasing! Unfortunately, however, this spells disaster for those who fight seasonal allergies and are plagued by stuffy or runny noses, perpetual sneezing, itchy throats, or skin irritations. But luckily there are a few things that you can do to help reduce and alleviate some of those pesky allergies. Fresh salad ingredients lettuce flowers spinach on rustic wood

The Mayo Clinic suggests the following tips for beating seasonal allergies:

  • Stay indoors on dry, windy days. After a rain is the best time to be outdoors if you suffer from allergies.
  • Avoid doing yard work that stirs up dust and allergens. But, if you are going to do yard work such as cutting grass or trimming trees, do so before they start budding.
  • If exposed to allergens, change clothes and rinse skin and hair.
  • Avoid drying laundry outside during allergy season.
  • If doing outside chores, consider a dust mask.
  • Be proactive in starting allergy medicines before allergy season starts.
  • Keep doors and windows closed as much as possible.
  • Keep indoor air clean by regularly changing air filters, vacuuming, and mopping.
  • Maintain a stash of over-the-counter allergy relief products.

While allergies can really be bothersome, don’t let them stop you from enjoying the outdoors this spring. Try out some of these tips to help alleviate seasonal allergy symptoms!

For more articles about health and wellness, check out the Fill Your Plate blog!

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Water Isn’t The Only Way to Stay Hydrated

Posted on March 14, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Have you ever tried to drink a gallon or more of water every day? I did that this past summer and let me tell you, it’s no easy feat at first. For me, it wasn’t so much that the quantity of water was that bad, but rather remembering to actually drink it. So then, at the times that I would remember, I’d end up chugging water all at once to meet my minimum. While chugging water is one way to stay hydrated in our insanely hot Arizona summers, we can also get about 20% of our daily water intake from the foods that we eat.

This might come as a surprise to you, (but probably not, ha!) the water content of foods varies, and those with a high water content are very hydrating.  With that in mind, you can probably think of a few examples off the top of your head.

Some popular ones include:

  • Cucumbers
  • Tomatoes
  • Lettuce
  • Spinach
  • Honeydew
  • Watermelon
  • Cantaloupe
  • Strawberries
  • Peaches
  • Zucchini
  • Oranges
  • Apples
  • Celery
  • Grapefruit
  • Radishes
  • Pineapple
  • Broccoli
  • Carrots

These are just a few examples. More foods have a high water content and that helps to keep you hydrated.

A little fun fact is that almost all of the foods listed above are ones that we produce lots of these foods right here in Arizona! Melons especially are some that grow really well during our hot summers, which is perfect, because that’s the most important time for us to be getting plenty of water. Another fun fact is that cantaloupes and watermelons clock in at a 90% water content, making them some of the best for staying hydrated!

So, while you still should be drinking as much water as possible, try getting some of your water from the foods that you eat! Not only are they hydrating, but they are delicious and provide you with good nutrition too!

For more articles about hydration, and also for information on Arizona-grown produce, check out the Fill Your Plate website!

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7 Best Rice Varieties According to a Dietician

Posted on March 10, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Ever since I became gluten intolerant, my go-to grain was both brown and white rice, as they are a good, versatile carbohydrate source. But little did I know until doing research for this article, that there are way more kinds of rice besides the typical brown and white rice we’re so used to. In fact, there are over 110,000 varieties of rice grown all over the world! So, out of all those, are there any that are better than the others?

Registered dietician Johna Burdeos weight in on the topic of best rice varieties and lists 7 that offer the most health benefits and nutrition. Before we get into the list, let’s define a few terms:

 

  • Unrefined – This means that the rice still has all 3 parts of the whole grain intact, the germ, the bran, and the endosperm.
  • Anthocyanins – Antioxidants that are known for protecting against cardiovascular disease and cancer. They are found in deep-hued plants as they are what gives them their color.

 

  1. Brown rice – Brown rice is an unrefined rice, meaning it has more protein, B vitamins, antioxidants, and fiber.
  2. Black Rice – Black Rice is an unrefined rice whose color comes from its anthocyanin content. It contains more anthocyanins than red and brown rice.
  3. Red Rice – Red rice is also an unrefined rice, and it also contains a high number of anthocyanins. Certain kinds of red rice have very high amounts of zinc and iron.
  4. Purple Rice – Purple rice is a whole-grain rice and has a notable anthocyanin content.
  5. Wild Rice – Wild rice is actually not a true rice, rather it comes from a semi-aquatic grass. It’s a whole-grain rice that boasts a high antioxidant content.
  6. Enriched White Rice – This is the most consumed kind of rice, as it is more palatable, easier to cook, and has a longer shelf life. It is a refined rice however meaning that it has a lower protein and fiber content, but it has been enriched with vitamins and minerals.
  7. Arborio Rice – Arborio rice has a very high starch content which releases during cooking, giving it a super creamy texture. It also has a higher protein content and absorbs flavor well.

So, now you might be wondering if there are any unhealthy rice varieties. Burdeos says that while there are rice varieties that are better, such as the 7 listed above, no rice is inherently bad for you. But it is best to stay away from pre-packaged and pre-seasoned rice, as they often have lots of extra and unnecessary ingredients added.

Next time you’re cooking with rice, consider trying out one of these different varieties! Rice is super versatile, so it’s very easy to cook with. For some yummy recipe ideas check out the recipes page on the Fill Your Plate website!

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Nutrition for Adolescents is Crucial For Bone Health

Posted on March 7, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Growing up, I was often told to drink milk so that I would have strong bones when I got older. As a kid, you often brush off advice like this, thinking it’s just something adults tell you so that they can get you to finish your food. There is truth to their statements.

It is a well-known but also unfortunate fact that as we age, our bones begin to deteriorate. And to make matters worse, it also becomes much harder to build and replace bone loss with age. So, the best time to build bone to set yourself up for less bone loss later in life is during adolescence.

Sue Shapses, professor of nutritional science at Rutgers University says that eating enough calcium is crucial for bone health because whenever your diet is lacking in calcium, your body pulls calcium from your bones. Additionally, as you age, the ability for your body to absorb calcium begins to slow and decline, making it even more important to be getting enough through your diet.

While calcium is one of the most important nutrients needed for bone health, it is certainly not the only one. Your body also needs vitamin D, as it helps your body to absorb calcium better. Protein is another nutrient necessary for bone health, as it makes up about half of your bone’s volume and is responsible for replacing bone when it’s lost. Potassium and magnesium are other nutrients that are also bone health contributors.

With that being said, it’s important to make sure that children and adolescents are getting enough good nutrition to set them up for success in terms of bone health. It is best to get these bone health nutrients through our diets rather than supplementation.

Some bone-healthy foods include:

  • Meats, such as chicken, beef, pork
  • Dairy products such as yogurt, cheese, milk, butter
  • Eggs
  • Fish

Arizona farmers and ranchers produce all of those bone-healthy food products. In fact, our local grocery stores are often filled with these fresh and local products!

For more articles on health and Arizona-grown products, check out the Fill Your Plate blog!

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