6 Sensational Seeds for Your Health - Lake Country Medical Concierge

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