By: Kelly Abrahams (Health24)
2015-02-06 10:08
Seeds are widely recommended as part of a healthy, balanced
diet – and with good reason. They’re packed with healthy plant fats,
fibre, protein, vitamins, minerals and antioxidants. Plus, they’re
naturally
gluten-free.
As an excellent source of healthy polyunsaturated fats, seeds are
superfoods that play a role in weight management, as well as the
prevention of life-threatening chronic diseases such as heart disease,
diabetes and cancer.
Judith Johnson, a registered dietician
from Cape Town, South Africa, gives some insight into the “seediest characters” out there and how to include them in your diet.
Chia seedsThese
tiny black seeds originate in Central America, dating back to the Mayan
and Aztec cultures. Ever since, native South Americans have enjoyed
them, often using them to up endurance during fitness training.
Chia
seeds are a good source of protein, iron, folate, calcium, magnesium,
zinc and manganese, and are very high in antioxidants, which are known
to protect us against disease-causing
free radicals.
Their
claim to fame, however, is their high omega-3 content. Chia seeds are
one of the best plant-based sources of omega-3 fatty acids, which are
required for optimal health throughout one’s life. If you consume a
typical western diet, chances are that you’re not getting enough of
these
essential fatty acids.
Chia
seeds are also very high in soluble fibre, a type of fibre that
attracts water and turns into a gel-like substance during digestion,
making you feel fuller for longer and stabilising blood-glucose levels.
At the same time, it may also decrease total cholesterol and helps clean
out the digestive tract. For this reason, chia seeds are often used to
manage constipation, bloating and irritable bowel syndrome (IBS).
In
a study done by Gayathri Balakrishnan from the University of Florida,
it was shown that incorporating chia seeds into your diet as a source of
fibre may promote and enhance satiety over time by increasing fullness
long after a meal.
Chia seeds are unique in their ability to absorb
more than ten times their own weight in water to form a gelatinous mass,
making them more versatile than most other seeds. Raw, ground up, or
soaked in water, simply add them to smoothies, yoghurt or breakfast
cereal, or sprinkle a teaspoon or two over salads, roast vegetables or
rice.
These seeds also make an excellent substitute for gelatine
or corn starch in cold desserts and stews. As milled flour, they add
moisture to baked goods and can even be used as an egg replacement in
some recipes.
Sesame seeds
We
see them on our burger buns and seed loaves, and many of us use sesame
oil in Asian cooking. In addition to essential omega-6 oils, sesame
seeds are rich in various minerals, including iron and
magnesium.
Sesame
seeds are also exceptionally rich in a group of compounds called
lignans. These plant molecules are present in many foods, but sesame
seeds contain exceptionally high quantities. Lignans function as
antioxidants known to help inhibit the process of atherosclerosis
(thickening of the artery walls). It may also lower the risk of certain
types of cancers, specifically the hormone-related breast and prostate
cancers, and may contribute to increased brain function. Lignans have
also shown promising effects in other health conditions such as diabetes
and inflammation.
Sesame seeds are a good source of calcium. According to Manfred Urs Koch in
Laugh with Health: The Complete Guide to Health, Diet, Nutrition and Natural Foods, sesame seeds are the ideal non-dairy
calcium
food. Not only do they provide more calcium than cheese, but they
contain no cholesterol. As a matter of fact, they actually lower
blood-cholesterol levels through their phytosterol and high fibre
content. Among all the seeds and nuts, sesame seeds contain the highest
amount of phytosterols, which is good news for those of us with high
cholesterol.
Sesame seeds can be sprinkled on rolls and sushi. Try
adding them to mueslis, salads or as a crust instead of using bread
crumbs. One of the easiest ways to use sesame seeds and ensure better
absorption of their nutrients is to use ground sesame paste called
tahini in cooking. Tahini can be used in Asian dishes, hummus and stir
fries.
FlaxseedsThe humble flaxseed, or
linseed, is one of the most versatile and value-for-money seeds. They’re
an excellent source of protein and soluble fibre, and are best known as
a rich source of alpha-linolenic acid, an essential omega-3 fatty acid.
For this reason, they’re a favourite among vegetarians and those who
dislike anything fishy
. Incorporating just two tablespoons of flaxseed into your daily diet is a sure-fire way to get all of the omega-3s you need.
Similar to sesame seeds, flaxseeds contain lignans, an excellent source of plant oestrogens and
antioxidants,
which have potential anti-cancerous and cardio-protective properties.
Due to their low carbohydrate and high protein and fibre content,
flaxseeds have also been shown to stabilise blood-glucose levels, which
may aid in the management of diabetes, according to a study published in
the
Journal of dietary supplements. What’s more, flaxseeds are also great for preventing constipation and bloating, promoting optimum gut health.
Flaxseeds
are often used whole in seed loafs. But, grounded up, they’re even
better. If you don’t grind the seeds, they can pass through your body
undigested, which means you’re not absorbing the essential nutrients
from the seed. Ground flaxseeds are commonly used as a low-carbohydrate
substitute for wheat in baked products. You’ll find that it’s used in
many of grain-free bread and cracker recipes, where the flaxseed powder
replaces some of the flour. It’s also commonly used as an egg
substitute.
Use flaxseed oil to make salad dressings or sprinkle
ground flaxseeds on top of salads for a crunchy treat. The seeds can
also be soaked in water overnight if you’re unable to grind them, and
then added to yoghurt, oats, smoothies, soups or stews.
Pumpkin seedsPumpkin
seeds not only make bread look more attractive, they’re also extremely
healthy. These seeds are a tasty source of protein, B vitamins, iron and
zinc, and provide much magnesium – a mineral used in more than 300
biochemical reactions in the body. Pumpkin seeds also contain omega-6
essential fatty acids, and are rich in antioxidants and fibre.
Some reports show pumpkin seeds can improve symptoms of
prostate enlargement
and urinary disorders. Research suggests they promote overall prostate
health by reducing the uptake of the hormone DHEA
(di-hydro-epi-androstenedione), which has been linked to the development
of gonadoblastoma – a rare, benign tumour that has cancerous potential.
Furthermore, pumpkin seeds may provide anti-hypertensive and
heart-protective effects.
Pumpkin seeds may also have
anti-depressive and anti-anxiety properties. In a research paper by
Shemi George and co-authors, published in the
International Journal of Pharma Medicine and Biological Sciences
in 2012, it was found that pumpkin seeds could reduce depression
because they contain L-tryptophan, a highly concentrated amino acid that
is a serotonin precursor. Many athletes use pumpkin seeds quite
liberally as a source of magnesium and, of course, protein.
Raw
or roasted, they make for the perfect, high-fibre snack. Be sure to eat
them whole with the shells. Add them to trail mixes, muesli and healthy
baked products, or use these seeds as a garnish for salads and soups.
Sunflower seedsThese
seeds are very popular worldwide and are used to add flavour and
texture to all kinds of dishes, particularly when dehulled and roasted.
That said, they’re much healthier when eaten raw, as their fatty-acid
profile remains intact. Other than that, sunflower seeds are a good source of fibre, folic acid and vitamins B and E. According to
Nuts and Seeds in Health and Disease Prevention
by Victor R. Preedy et al., organic sunflower seeds are an excellent
source of vitamin E, which is the body’s primary soluble antioxidant. As
an antioxidant, it plays a role in the prevention of cancer and
cardiovascular disease. It also provides anti-inflammatory effects in
the body.
Sunflower seeds are a good source of
selenium, a trace mineral that plays a role in preventing cell damage and regulating metabolism.
A
handful of sunflower seeds make for a great, filling snack. These seeds
are delicious raw or roasted, and are generally more affordable in
comparison to other seeds. Pop them into muesli, trail mixes and seed
loaves, or give them a roast and add them to salads or stir fries for
crunch.
A word of warningThere have been
several reports of intestinal obstruction due to seeds like chia, flax
and even pumpkin seeds. This proves that you can get too much of a good
thing! As with most things in life, practise moderation, but do enjoy
seeds as part of a balanced, healthy diet.
References:
- Balakrishnan, G. 2012. Influence of Chia Seeds on Satiety (Doctoral dissertation, University of Florida).
-
George, S., & Nazni, P. 2012. Antidepressive Activity of Processed
Pumpkin (Cucurbita Maxima) Seeds on Rats. International Journal of
Pharma Medicine and Biological Sciences, 1(2), 225-231.
- Koch, M. U. 2011. Laugh with Health: The Complete Guide to Health, Diet, Nutrition and Natural Foods. Exisle Publishing.
-
Mani, U. V., Mani, I., Biswas, M., & Kumar, S. N. 2011. An
open-label study on the effect of flax seed powder (Linum usitatissimum)
supplementation in the management of diabetes mellitus. Journal of dietary supplements, 8(3), 257-265.
- Preedy, V. R., Watson, R. R., & Patel, V. B. (Eds.). (2011). Nuts and seeds in health and disease prevention. Academic press.
