Archive for month: March, 2021

Springtime is planting season! While you’re busy pruning, primping, fertilizing and sculpting those backyard garden beds, it’s also a great time to consider seeds for your health. They’re a delicious addition to your diet and offer a wealth of health benefits. Seeds are high in fiber and monosaturated fats. They’re also packed with nutrient-rich minerals such as iron, zinc and calcium, and they’re a great source of protein.

Here’s a look at six sensational seeds and how you can incorporate them into your daily menu.

Flaxseed

Also called linseeds, flaxseeds are brown with hard, crispy covers. They’re loaded with omega-3 fats, fiber, protein and potassium. But their real superpower comes from being a high source of lignans, a type of antioxidant. Research has shown lignans may help prevent heart disease and cancer. Flaxseed may also:

• Improve cholesterol
• Lower blood pressure
• Regulate blood sugar
• Promote weight loss
• Balance hormones (especially for post-menopausal women)
• Build healthy hair and skin

Nutritionists recommend eating ground up flaxseeds instead of whole seeds because they’re easier to digest and absorb. You can mix flaxseed into hot cereals, yogurts and smoothies. While there’s no definitive daily recommendation, 1-2 tablespoons are considered a healthy amount.

Sunflower seeds

Many people love sunflower seeds for their mild, nutty flavor. Sunflower seeds can be eaten raw or roasted to enhance the flavor. They’re packed with nutrients, from vitamin E, selenium and zinc, to linoleic fatty acids, proteins and several anti-inflammatory plant compounds including phenolic acids and flavonoids.

Studies have shown sunflower seeds may contribute to:

• Lowering the risk of developing high blood pressure, type 2 diabetes or heart disease
• Reducing cholesterol
• Supporting your immune system
• Boosting energy levels

A popular way to eat sunflower seeds is unshelled, but watch out for any added sodium, especially if you’re prone to high blood pressure or other health conditions that call for limiting your sodium intake. Sunflower seeds are a great snack you can add to trail mix, salads, muffins and cookies.

Chia seeds 

Chia seeds are gaining in popularity as an edible nutrition source with some serious health benefits. They’re high in fiber, protein, calcium, phosphorous and zinc. If you’re not a fan of eating fish, chia seeds are a great way to access omega-3 fatty acids for better heart health. After all, they’re known to have the highest amount of plant-based omega-3. Both animal and human studies show omega-3 fatty acids are good for:

• Lowering high blood pressure
• Regulating cholesterol levels
• Preventing blood clots
• Decreasing inflammation

More research is needed to establish a firmer link between the effects of chia seeds to promote weight loss, improve digestive health and boost energy and metabolism. You can add chia seeds to fruit and veggie salads, yogurt, cottage cheese and cereals. Be sure to store chia seeds in a cool, dry spot. They can last 4-5 years without refrigeration.

Sesame seeds

Sesame seeds are an excellent source of protein, fiber, healthy fats, iron, calcium, vitamin B1 and magnesium. They’re also rich in antioxidants, such as selenium, and come in second behind flaxseeds for being the best source of lignans. A major lignan in sesame seeds and sesame oil is called ‘sesamin’ and is known for both antioxidant and anti-inflammatory properties which help reduce the risk of heart disease.

Sesame seeds may also help:

• Protect the liver from damage
• Reduce high blood pressure
• Reduce cholesterol levels
• Prevent PMS issues

You typically find sesame seeds on hamburger buns and bagels. They’re also great sprinkled in salads and spread as a layer on top of broiled salmon. You might be surprised to know that sesame seeds can be ground into a paste called tahini, a key ingredient in hummus. Eating tahini is an easier way to absorb the nutrients in sesame seeds, but it’s also high in calories, so be sure to eat it in moderation.

Pumpkin seeds 

Most people think of pumpkin seeds in the autumn when they scoop out — then typically toss out — the seeds while carving pumpkins for Halloween. But pumpkin seeds are a healthy snack filled with protein, fiber and minerals, plus poly- and mono-unsaturated fats. Pumpkin seeds are a great source of magnesium, which is important for bone formation, as well as zinc, an important mineral to strengthen your immune system.

The nutrients in pumpkin seeds may also help:

• Protect against type 2 diabetes
• Lower blood pressure
• Reduce cholesterol and triglyceride levels
• Decrease the risk of heart disease

Pumpkin seeds can be eaten with or without their shells. Eating them unshelled will give you more fiber. You can even make your own pumpkin butter using a food processor by blending whole raw seeds into a smooth, creamy spread.

Roasted pumpkin seeds are popular, especially if you spice them up with chili powder, cayenne pepper or turmeric. Remember, pumpkin seeds are high in both fiber and fat, so avoid eating more than one cup at a time to cut down on calories as well gas and bloating.

Hemp seeds

Hemp seeds have only recently become popular here in the West, but they’ve been a staple food source in other societies for generations. Hemp seeds have a mild, nutty flavor and are sometimes called hemp hearts. Hemp is from the same species as cannabis, but has only a trace amount of THC, the psychoactive compound found in marijuana.

Hemp seeds are nutrient rich and high in calcium, zinc, iron, magnesium, potassium, phosphorous and folate. They contain the most protein of all the seeds and are a great source of omega-3 and omega-6 fats.

Hemp is linked to a number of potential health benefits including:

• Protecting the brain
• Reducing inflammation
• Boosting heart health
• Improving skin conditions
• Relieving rheumatoid arthritis

Hemp seeds are larger and crunchier than other seeds, so they work well in yogurt, cereal and salads. They’re also great added to a vegetarian stir-fry.

It’s best to eat hemp seeds in moderation due to their high fat content. Nutritionists recommend starting with a small amount of just one teaspoon and working up to a daily serving of two tablespoons. Hemp seeds inhibit platelet formation and may interact with anticoagulant medications. So, if you’re on medication, be sure to talk to your doctor before integrating hemp into your diet.

These six sensational seeds can add great flavor and nutrition to everyday snacks and meals, but it’s always best to consider your overall diet and eat with variety for optimal health.

Sources:

https://health.clevelandclinic.org/the-6-best-seeds-to-eat/

https://www.researchgate.net/publication/47155107_Dietary_lignans_Physiology_and_potential_for_cardiovascular_disease_risk_reduction

https://www.nature.com/articles/s41598-017-18944-0

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/flaxseed-is-nutritionally-powerful

https://www.healthline.com/nutrition/benefits-of-flaxseeds#TOC_TITLE_HDR_5

https://www.healthline.com/nutrition/sunflower-seeds#nutrition

https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

https://ods.od.nih.gov/factsheets/Omega3Fatty%20AcidsandHealth-HealthProfessional/

https://www.health.harvard.edu/heart-health/seed-of-the-month-sesame-seeds

https://www.sciencedirect.com/science/article/pii/S1319016420301985

https://yourhealthtube.com/4-seeds-luxurious-health-benefits-get-daily-dose-luxury2/

https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

https://www.medicalnewstoday.com/articles/303864

https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds

https://www.medicalnewstoday.com/articles/308044#possible-health-benefits-of-consuming-hemp

Some days, staying on top of all the latest news and science about COVID-19 can seem like a full-time job. We’re here to help.  As we enter a new and more hopeful phase of the pandemic, we’ve sorted through all the clutter to give you just what you need to know about vaccines and virus variants, as well as exciting developments on the horizon.

COVID-19 VACCINES

There are currently 3 authorized vaccines available in the US:

• Pfizer/BioNTech – double dose vaccine, 21 days between dosing
• Moderna – double dose vaccine, 28 days between dosing
• Johnson & Johnson (J&J) – single dose vaccine

The Moderna and J&J vaccine are available to people aged 18 years and older. Teenagers who are 16 years and older are eligible for the Pfizer vaccine. The vaccines are especially critical for people who are aged 70 and up, as well as those with underlying conditions such as heart disease, diabetes, hypertension, some autoimmune disorders and obesity. Public health officials urge everyone who can to get vaccinated, so we can achieve herd immunity more quickly and stop COVID’s spread.

WHAT ABOUT VACCINES FOR CHILDREN?

Moderna announced this week that the first children have been vaccinated in a COVID vaccine clinical trial. Moderna is enrolling approximately 6,750 children in the US and Canada between 6 months and 11 years old. The tests are being conducted to determine if the vaccine protects children from getting sick after coming in contact with coronavirus.

Moderna and Pfizer/BioNTech have already begun testing their shots in teens and pre-teens between the ages of 12 and 18. Results could come as early as this summer. J&J has also announced plans to test their vaccine in adolescents.

ARE VACCINES SAFE FOR PREGNANT WOMEN?

Pregnant women were not included in earlier clinical trials, but last month Pfizer/BioNTech launched the first global clinical trial to test the safety and effectiveness of its COVID vaccine in pregnant women. COVID can be especially dangerous for expectant mothers, so this is an important study, and the vaccines can be life-saving. While current data on vaccine safety and pregnant women is limited, the Centers for Disease Control recommends women should talk to their doctors to determine their risk for contracting COVID.

SHOULD I BE WORRIED ABOUT THE COVID-19 VARIANTS?

The virus has been mutating since its first appearance which is naturally what viruses do. While many mutations don’t change the virus much and some mutations might also make the virus weaker, it’s the changes that strengthen the virus that are most worrying. Currently, researchers are keeping an eye on these mutations:

B.1.1.7 (UK strain)

• First detected in the United Kingdom in September 2020
• Has spread to 94 countries, including the US where more than 3,000 cases have been reported
• Known to spread more easily than older variants; some studies have shown a higher risk of death although more research is needed
• Current vaccines are reported to be just as effective against the B.1.1.7 mutation

B.1.351 (South African strain):

• First detected in the US in late January
• Considered more easily transmissible but it’s still not known if the mutation is deadlier
• Preliminary studies show that the Pfizer and Moderna vaccines may offer some protection against this mutation, but they are thought to be ‘less effective’ than against the original strain
• This mutation may override the natural antibodies that people who have been previously infected have now developed, making them vulnerable to reinfection

P.1 (Brazil strain):

• First discovered in Brazil in December. Has spread to 26 countries and 10 states
• Studies show this mutation is more easily transmissible but potentially not deadlier
• Vaccines may be less effective against this mutation

Homegrown variants

• Currently, 2 variants have been discovered in the US, including one from the West Coast (B.1.427/B.1.429 or CAL2.0C) and one in New York City (B.1.526)
• Preliminary research shows the New York variant may weaken the effectiveness of the vaccines
• The California strain may be more transmissible and lethal, however, more research is needed to confirm findings

The good news is that companies with COVID-19 vaccines have already begun testing on updated versions designed to effectively block infection from the variants.

NEW DEVELOPMENTS

According to the World Health Organization, new and improved vaccines are in the pipeline.  More than 80 vaccines are being studied, although some are in the early stages of testing and may not be effective. Vaccines that don’t use needles and can be stored at room temperature could be ready for use later this year or in 2022. Researchers are also focusing on alternative delivery systems and technologies for vaccines to be given orally, by a nasal spray, or through a skin patch. These could be helpful to specific groups who don’t do well with injections.

This marks an exciting time of scientific collaboration that will accelerate vaccines and treatments for other viruses and conditions. It is a promising trend that we hope will usher in a new era of innovation and help millions of people suffering from a range of health conditions around the world.

At Lake Country Medical Concierge, we’ll keep you posted on all the latest COVID-related developments as they are announced. Be sure to check our dedicated COVID-19 page for local information pertaining to Eatonton, Greensboro, Reynolds Lake Oconee, and other places throughout Putnam and Greene counties: here

In the meantime, stay safe and healthy!

Sources:

https://www.cnet.com/health/coronavirus-variants-what-you-need-to-know/

https://www.statnews.com/2021/02/05/what-scientists-know-variants-covid-19-vaccines/

https://www.nytimes.com/2021/02/24/health/coronavirus-variant-nyc.html

https://www.statnews.com/2021/01/19/coronavirus-variants-transmissibility-disease-reinfection/

https://www.cdc.gov/vaccines/covid-19/info-by-product/clinical-considerations.html

https://www.sciencemag.org/news/2021/02/coronavirus-strain-first-identified-california-may-be-more-infectious-and-cause-more

https://www.bloomberg.com/news/articles/2021-03-15/better-covid-vaccines-are-coming-who-s-chief-scientist-says