What's With All These Seeds????

I'm learning to eat real, healthy food.  It's been a progressive lesson in finding out what is what and where to find it.  The first trip to the grocery store to stock up on this "new" food was two hours long for two of us.  It's getting shorter each time, but I still sometimes have to go to two or three stores to find what I need.

I've noticed that the recipes I am now using call for seeds of all kinds.  I've never used seeds in my country cooking so I went on a search to find out "what is it with all these seeds?"  What do they add to your diet?  Are they nutritious or are they just for looks, texture, taste, or filler? Here's what I found out:

Chia Seeds - (I reviewed Chia Seeds in my last blog, but it also fits here with seeds.)

• Help weight loss. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper.
• Feel fuller faster: They can also help your diet by making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel.
• Hydration for athletes: They are also great for athletes because the "chia gel" can hydrate the body.
• Reduce your blood pressure: There's evidence to suggest they can reduce blood pressure.
• Omega-3: They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!
• Benefits for diabetes: Because chia seeds slow down how fast our bodies convert carbohydrates into simple sugars, studies indicate they can control blood sugar. This leads scientists to believe chia seeds may have great benefits for diabetics.
• They are easier to digest than flax seeds, and don't need to be ground up.

Flax Seeds -  Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes.  Flaxseed is found in all kinds of today's foods from crackers to frozen waffles to oatmeal. Flaxseed is what's used to feed all those chickens that are laying eggs with higher levels of omega-3 fatty acids. One popular way to use in cooking is to incorporate ground flaxseeds into your muffin, cookie, or bread recipes.

•  Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. The plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth. Flaxseeds comes out number one as a source of omega-3s!
• Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods. The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones without interfering with the breast cancer drug tamoxifen. Some studies have suggested that exposure to lignans during adolescence helps reduce the risk of breast cancer and may also increase the survival of breast cancer patients. Lignans may help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.
• Fiber. Flaxseed contains both the soluble and insoluble types.  A unique feature of flaxseeds is their mucilage (gum) content. "Mucilage" refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. It can help prevent the too rapid emptying of the stomach contents into the small intestine, thereby improving absorption of certain nutrients in the small intestine.

Sunflower Seeds - Besides being my favorite flower, sunflowers produce seeds that are good to eat and good for you. 

• Sunflower seeds are an excellent source of Vitamin E, the body's primary fat-soluble antioxidant.  Vitamin E has significant anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis. Vitamin E has also been shown to reduce the risk of colon cancer, help decrease the severity and frequency of hot flashes in women going through menopause, and help reduce the development of diabetic complications. In addition, vitamin E plays an important role in the prevention of cardiovascular disease.  Getting plenty of vitamin E can significantly reduce the risk of developing atherosclerosis. In fact, studies show that people who get a good amount of vitamin E are at a much lower risk of dying of a heart attack than people whose dietary intake of vitamin E is marginal or inadequate.
• They  control cell damage, thus playing a role in preventing cancer. This is because sunflower seeds are a good source of selenium, which is a proven enemy of cancer.
• They contain bone-healthy minerals. Besides calcium, your bones need magnesium and copper to stay strong. Sunflower seeds have both these minerals.
• They keep you calm. Yes! The magnesium in sunflower seeds is reputed for soothing the nerves, thus easing away stress, migraines and helping you relax.
• They bring a glow to your skin. The star in this role: Vitamin E again, which combats UV rays and keeps skin youthful.
• They ease every condition that’s inflammatory in nature, such as joint pain, gastric ulcers, skin eruptions, asthma and such. That’s because sunflower seeds are loaded with antioxidants.

 Hemp seeds - Although hemp seeds and marijuana come from the same species of plant, they are  different varieties and the similarities stop there. Hemp seeds do not contain THC (tetrahydrocannabinol), the active substance in marijuana.

• Hemp seed may be one of nature's most perfect foods.
• Considered a complete protein, hemp seed delivers 5 grams of protein in a 2 Tbsp serving.
• Provide a perfect balance of omega-3 and omega-6 essential fatty acids in each serving. These fatty acids promote heart health, lower triglycerides, work to reduce inflammation, promote brain health, and support the immune system.
• Low in carbohydrates.

Pumpkin Seeds -

• Are filled with lots of minerals including phosphorus, magnesium, manganese, iron and copper.
• Are a good source of vitamin K.
• Contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
• Contain L-tryptophan, which helps with good sleep and lowering depression.
• Are high in zinc, making them a natural protector against osteoporosis.
• Are a good source vitamin E; pumpkin seeds' vitamin E content may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.
• Are an excellent source of vitamin B group (thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates).
• Contain good quality protein.
• According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.
• Reduce inflammation for arthritis without the side effects of anti-inflammatory drugs.
• Are good for prostate health! The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate

So now you know. Next time you see a recipe calling for seeds, pile them on.  They are good for you, providing maximum vitamins, nutrients and other benefits in a small little seed.