Fats…we need a healthy amount of monounsaturated and polyunsaturated fatty acids in our diets. These healthy fats are vital for sound mental health, prevention of cardiovascular disease, lowering dietary cholesterol and making us feel very full and satisfied.

In a study at the University of Sheffield, people living a low fat lifestyle were found to be much more likely to get upset, angry, and have mood swings rather than those who included dietary fats in their diet.

Low-fat diets are linked to reduced levels of serotonin, the ‘feel good’ chemical that lifts your mood in times of emotional stress and despair.

Sunflower seeds and sunflower seed butters are rich in healthy unsaturated fats that do not clog your arteries, leading to cardiovascular disease. A handful a day (approx 1/4 cup) can provide the fat you need to stay happy while maintaining a healthy lifestyle. In addition, they are a wonderful alternative for children and adults that are allergic to peanuts and tree nuts, and can not consume peanut butter. Sunflower seed butter, made by several manufacturers including Sunbutter Brand Sunbutter (in Natural and Organic), provide a delicious alternative to the traditional peanut butter and jelly sandwich. Many schools in the United States are implementing nut free protocols into their cafeterias and classrooms, thus leading to an increased demand for sunflower seed butter.

Sunflower seeds are also high in magnesium, which helps to stabilize moods — according to some early studies of bipolar disease. Magnesium may also improve premenstrual-related depression.

Other good sources of magnesium include beans, broccoli and nuts — particularly Brazil nuts.

Add sunflower seeds to your favorite trail mix, oatmeal or sprinkle into your nutrient dense greek style yogurt or cottage cheese.