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Top 10 a-must Healthy Seeds in your diet
A seed is the part of a plant that contains the embryo of a future plant. To
provide the embryo with a good source of
energy, the seed
often contains stored nutrients and oils that make the seed high in
fat (good). Seeds are
excellent sources of fiber,
selenium and vitamin E,
and fairly good sources of
protein, zinc, and iron. Because they contain a concentrated source of fat
and calories, it is best to enjoy
them in small amounts (1/8 - 1/4 cup), 3-4 times a week.
There are several varieties of seeds, which come in all different colours,
shapes, and sizes.
This week we cover top 10 needs a must i your diet.
  Flax
Seed: Also known as linseed, is noted to have high nutritional value,
making it a priority choice of food for health conscious people.
Flax seed has the
natural properties of
fiber, lignans and
omega-3 fatty acids that provide preventative and restorative
abilities to your diet. There are two types of flax seed. One type is grown for
the seed use and considered an oil seed variety. The other is grown specifically
for fiber production to be utilized in the texture industry. The
immune-enhancing omega fatty
acids 3, 6, and 9 are balanced in flaxeed in the combination your body
requires for optimal health. Also loaded with vitamins and
phyto-nutrients,
and an excellent source of protein and fiber, flaxseed is nature's gift to
health! They can be ground or baked, sprinkled on cereal, in a smoothie, on top
of salads, or added to granola. Also use them to replace eggs in baking recipes.
 Cumin
Seed: Cumin is a seed that has been used since antiquity. It’s health
benefits and medicinal uses were well known even then. The health benefits of
cumin for digestive disorders has been well known throughout history. It can
help with flatulence, indigestion, diarrhea, nausea, morning sickness, and
atonic dyspepsia. Recent studies have revealed that cumin seeds might also have
anti-carcinogenic properties. In laboratory tests, this powerful little seed was
shown to reduce the risk of stomach and liver tumors in animals. It is rich in
iron and thus very good for
lactating mothers as well
as women who are undergoing
menses or who are
pregnant, since they are more in need of iron than others. Moreover, cumin is
said to help ease and increase secretion of milk in lactating women due to
presence of Thymol, which tends to increase secretions from glands, including
milk which is a secretion from mammary glands. It is more beneficial if taken
with honey. Cumin has remarkable amount of calcium (above 900 mg per 100 grams)
which accounts to over 90% of our daily requirement of calcium. This calcium is
an important constituent of milk and hence cumin is very good for lactating
mothers.
  Sunflower
Seed: They are very low in cholesterol and sodium, thereby protect your
heart. These seeds are a good source of vitamin B6, B12 thiamin, magnesium,
copper, phosphorus, manganese and selenium, and are rich in vitamin E (Alpha
Tocopherol). To keep your daily nutrition upright, you should opt for these
seeds. Sunflower seeds are also very good for your digestion and brain health.
Iron in sunflower seeds distributes oxygen to your
muscles, while
zinc strengthens your
immune system and helps you to stay away from cough and cold. Magnesium is
also essential for strong
bones and energy production. Almost two-thirds of the magnesium in the human
body is stored in the bones. Magnesium aids the bones to have their physical
structure, the remaining magnesium is found on the surface of the bones, which
is used up by the body as required. High magnesium content in sunflower seeds
lowers your blood pressure;
thus it reduces the possibility of a heart attack. If you buy unshelled seeds,
make sure that they are not broken or dirty. They should be strong and not limp
in texture. When you buy shelled seeds, avoid the yellowish ones as they
probably have become rancid. Sunflower seeds have high fat content that can go
sour, thus it is always advisable to store them in an airtight container in the
refrigerator. You can also store them in the freezer. You can eat the seeds raw,
roasted, or use it for flavor and texture in your selected recipes. Today, most
of the people prefer taking sunflower seeds as a healthy
snack between
meals.
 Pumpkin
Seed: They support the function of the immune system, assists prostate
health and helps lower cholesterol levels. They are also a useful source of
omega 3 fatty acids and zinc. They should be eaten in moderation, however, as
they are high in calories. Pumpkin seeds are also very good source of beta
carotene, Omega 3, minerals magnesium and manganese, zinc and copper. In
addition, pumpkin seeds are a good source of vitamin K. The seeds contain
phytosterols, compound found in a plant that is believed to reduce cholesterol
level and prevent some
cancers. Pumpkin seeds are best purchased raw, unroasted and unsalted. In
the winter months, low toasting increases their flavour and digestibility.
Otherwise, use them raw on salads and in soups, or blend them into salad
dressings and smoothies.
  Sesame
Seed: They contain sesamin and sesamolin, substances that is believed to
prevent high blood pressure and protect the liver against damage. These seed is
a good source of Vitamin E, that is why it can help strengthen the heart and the
nervous system. Sesame oil can help remove
wrinkles and other
skin diseases when applied externally. A half cup of sesame seeds
contains 3 times more calcium than half cup of whole milk, but watch out excess
intake can lead to
weight gain. Just a hand full of sesame a day provides enough
recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.
You may choose from whole, husked or air-dried seeds in the stores. There
may be black, brown, yellow or white color seeds packed in air-seal packs as
well as in bulk bins. Husked seeds appear white.
 Fennel
Seed: They are 4-8 cm long, thin and slightly curved with colors that vary
from brown to light green. Iron, and Histidine, an amino acid found in
fennel, are helpful in treatment of
anemia. Where iron is chief constituent of haemoglobin, Histidine stimulates
production of haemoglobin and also helps forming other components of blood.
Fennel is also an Emenagogue, i.e. it eases and regulates menstruation by
regulating hormonal action properly in the body. Fennel is most popular
as an anti flatulent, laxative. also effective in curing diarrhea. The
juice of fennel leaves and the plant can be externally applied on the eyes to
reduce irritation and fatigue of
eyes.
So nothing wrong in popping some of these beneficial seeds after meal .At least
one can say they have better properties than our chewing gum right ….
  Hemp
Seed: One of the most important features of hemp seed is that is a superior
source of protein. It also contains a wide variety of minerals and vitamins, but
its most distinctive property is that it provides both omega-6 and omega-3
essential fatty acids, or EFAs. These acids are known as linoleic and alpha-linolenic,
respectively. Hemp seed oil is highly emollient and can be used directly on the
skin to nourish and regenerate. Consumption of hemp oil and hemp seed is ideal
for people with low essential fatty acid intake, and also perfect for athletes.
It is of course particularly valuable to the veggie/vegan population, and even
more so for veggie/vegan athletes, who are always looking for complete protein
sources. One of the easiest ways of consuming hemp is in smoothies. Just mix a
handful of organic hemp seed (whole or de-hulled) with fruit and juice of your
choice in a blender. Perfect for children too.
Watermelon Seedss: The seeds are very high in protein, with 1 cup of
dried seeds containing 30.6g, which is 61 percent of the daily recommended
value. The protein in watermelon seeds consists of several amino acids, one of
which is arginine. Watermelon seeds are also loaded with several of the B
vitamins. The American Cancer Society reports that B vitamins are necessary for
converting food into energy and other important bodily functions. The most
prevalent B vitamin in watermelon seeds is niacin, with 1 cup of dried
watermelon seeds containing 3.8mg, which is 19 percent of the daily value. Other
B vitamins in watermelon seeds include folate, thiamin, riboflavin, vitamin B6
and pantothenic acid. The most surprising thing about watermelon seeds is the
amount of fat they contain. In 1 cup of dried seeds, there are 51g of fat, with
11 of those being saturated fat. The other fats are monounsaturated fats,
polyunsaturated fats, and omega-6 fatty acids. The American Heart Association
reports that mono and polyunsaturated fats reduce blood
cholesterol, and
omega-6 fatty acids can help reduce high blood pressure. Magnesium is the most
abundant mineral, weighing in with 556mg, or 139 percent of the recommended
daily value, in 1 cup of dried seeds.
  Mustard
Seed: Being a great source of selenium and magnesium,
mustard seeds can
decrease inflammation and reduce the symptoms of such diseases as rheumatoid
arthritis or asthma. The seeds also contain isothiocyanates, known
for their anti-cancer effects. Other useful elements and nutrients which can be
found in mustard seeds and mustard greens are calcium, iron, manganese,
phosphorus, zinc, niacin, dietary fiber and very valuable omega 3 fatty acids,
which can lower cholesterol levels and protect us from having
heart disease. Mustard products have been used also to speed up
metabolism and
this way to improve the function of digestive system. One of the most important
health benefits of mustard seeds is being helpful in reducing the frequency of
migraines. Mustard products and mustard oil have been effectively used for
centuries for lowering high blood pressure and preventing atherosclerosis.
Massaging your scalp with mustard oil will help you to substantially improve
your hair quality and prevent hair loss. Another interesting property of mustard
seeds and mustard green is stimulating salivation and improving
appetite.
They are considered to be a great source of power and bioenergy, and mustard
seeds products can also help you to improve your immunity and assist in fighting
against insomnia.
Grape Seed: Vitamin E, flavonoids, linoleic acid, and OPCs are highly
concentrated in grape seeds. They can be one of the best antioxidant, which may
help prevent or relieve symptoms of certain conditions, such as vision problems
associated with diabetes and wound healing. The safety of long-term use of grape
seed is unknown, and more studies are needed to provide definitive answers. Some
research shows that consumption of grape seed and grape skin in combination,
such as in red wine, grape juice or a commercially available vitamin supplement
products, may be more beneficial than grape seed alone. Further research is
needed. A commercial form of grape seed called Activin may help reduce the
inflammatory response in patients with systemic sclerosis. Pregnant or
breast-feeding women should avoid grape seed. People actively bleeding, those
with blood disorders and those taking blood thinners should also avoid grape
seed.
All these seeds needs to consumed in moderation, for they are high in
nutritional content.
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