Go Seek Some Seeds


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By: Nikki Nies

I’ve talked many times about the benefits of eating various foods. Over the last few years there’s been a craze over different seeds, and rightfully so.  There’s a lot of benefits from eating seeds and it never hurts to be reminded what seeds you might want to add into your daily food routine. Benefits-of-Papaya-Seeds

Seeds may not be your initial instinct to ensure you’re consuming recommended nutrients, but don’t overlook their many benefits.  What they may lack in size, they can often times compensate with their favorable attributes.

Seeds Benefits
Pumpkin Seeds
  • High in protein (9 grams), magnesium iron and zinc
  • Good source of thiamin, riboflavin, niacin, pantothenic acid and folate
  • Helps with energy
  • Helps stabilize blood pressure, prevent kidney stones, build bone strength, fight parasites, reduce stress and depression
  • High in phytosterols—helps alleviate urinary problems
  • Has variety of uses—can be roasted, eaten raw or ground into breads and pancakes
  • Serving size: ½ cup
Sunflower Seeds
  • Helps ward off sun damage
  • ½ cup=daily requirement for alpha tocopherol, the most active form of vitamin E—primary fat soluable antioxidant
  • Good source of magnesiumàhelps reduce severity of asthma, reduces risk of heart attack and stroke, lowers blood pressure and prevents migraines
  • Source for antidepressant phenylalanine, an amino acid the body turns into norepinephrineàkeeps one alert and focused
  • Can be used to replace peanut butter on toast, in baking or in sandwiches
  • Serving size: ¼ cup
Chia seeds
  • Contain 11 g of fiber in one serving—about ½ of recommended daily fiber intake
  • Contain 18% of daily calcium requirement
  • Helps build bones
  • Have highest level of plant based omega 3 fatty acids
  • Does not alter flavor of foods as it doesn’t contain a flavor itself
  • Contains 3x more iron than spinach
  • Gluten-free
  • Serving size: 1 Tbsp
Sesame Seeds
  • Rich in calcium, magnesium, iron, zinc
  • A necessity to make hummus and tahini
  • Can help control cholesterol
  • Good source of copper, manganese, copper, magnesium, iron, phosphorus, vitamin B1, zinc and fiber
  • Contains sesamin and sesamolin, which are part of lignan family
  • Has cholesterol lowering benefits and prevents high blood pressureàHeart healthy
  • Serving size: ¼ cup
Hemp Seeds
  • Provides one with all the essential amino acids
  • Boosts immune system
  • Highly sustainable
  • Easily digestible
  • Richest known polyunsaturated essential fatty acid
  • Good source of fiberàincreases metabolism
  • An omega 3, rich in alpha linoleic acid, which has been seen to reduce the risk of heart disease
  • Great to be used in smoothies, yogurt, cereal or oatmeal
  • Serving size: 1 Tbsp
Papaya Seeds
  • Rich in oleic and palmitic acids—may ward off cancer
  • In traditional Chinese medicine, it’s used to detoxify the liver
  • Seeds can be used like pepper in salad dressings
Pomegranate Seeds
  • Contains good amount of vitamin Càraises metabolism
  • Rich source of antioxidants—high in polyphenols
  • Decreases fat storage
  • Heart healthy
  • Loaded with fiber—decreases chance of overeating
  • Heart healthy
  • Improves one’s immune system
  • Swap out nuts and use pomegranate seeds in your salad, make pomegranate juice or sprinkle on some fresh fruit
  • Serving size: ½ cup
Wheat germ
  • Loaded with fiber
  • Contains inulin, which helps with digestion
Flax Seeds
  • Contains omega 3 fatty acids–antiinflammatory, fiber and lignans
  • Wards off cancer
  • Heart healthy
  • May fight depression
  • May reduce inflammation
  • Ground flax provides more nutrients than whole seed
  • Add to smoothies, baked goods and/or cereals
  • Serving size: 1-2 Tsp ground
Apricot seeds
  • Contains amygdalin (aka B17)—attacks cancer cells
  • Serving size: ¼ cup
Cumin seeds
  • Great for digestive disorders
  • Can be used as an antiseptic
  • Rich in iron
  • Helps boost the power of liver
  • Relieves common cold, including sore throat
  • Black cumin seeds may treat arthritis and asthma
  • Serving size: 1 Tbsp
Grape Seeds
  • Contains good amount of flavonoids, linoleic acid, polyphenols and vitamin E
  • May prevent heart disease by lowering cholesterol and high blood pressure
  • Can reduce inflammation and inhibit platelet aggregation
  • May reduce infectivity of Norovirus surrogates
  • Serving Size: 1-2 Tbsp

The versatility of the listed seeds above will give you an abundant amount of nutrients while keep your taste buds happy!  Not mention it can add some color to your meals. Look online for some fun ways to use these seeds.

Sources: http://shine.yahoo.com/dailyshot/seven-seeds-you-should-be-eating-153056339.html?vp=1

http://www.valerielatona.com/author/nancy-clark-ms-rd-cssd

http://www.fitsugar.com/Pomegranate-Health-Benefits-32308496

http://www.rodalenews.com/edible-seeds

http://www.trueactivist.com/the-top-10-healthiest-seeds-on-earth/

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