Seeds are the ancient source of food and energy for our ancestors. Now a days we have slowly taken to processed foods more and more. However the good news is that we are now gradually getting to understand the value of natural foods in form of nuts, fruits, vegetables and seeds. In this brilliant article you will find a lot about three healthiest seeds and why you should take them more and more.
There are multiple benefits of taking seeds and nuts. Number one is you will not gain weight even if you take in more quantity. In fact you might shed the extra flab. The reason is fiber in the seeds help you to loose weight.
There are many more benefits apart from weight loss which you can read in the article below…
As mentioned in my What’s in your fridge blog?, I always find a place, and purpose for three tiny seeds with big nutritional value. Each seed is stored in recycled glass jars for designated roles in adventures in good eating. I also have a jar that combines all three, waiting to be ground fresh for smoothies and fillers–such as a bread crumb substitute in turkey meatballs, or amping up my paleo bread.
Chia is an edible seed from the desert plantSalvia hispanica, originally grown by the Mayan and Aztec people. Although chia seeds have been a part of our culture for years (think Chia Pet), they are a relatively recent addition to the modern Western diet. They are rich in the omega-3 essential fatty acid ALA (precursor to EPA and DHA), abundant in fiber, and a source of lignans, antioxidants, vitamins, and minerals, including calcium.
Chia is an unprocessed whole food that sports a mild, nutty taste, and is readily absorbed by the body. One ounce of chia seeds contains 139 calories, 4 grams of protein, 9 grams of fat, 12 grams of carbohydrates and 11 grams of fiber. Chia is versatile and can be sprinkled onto or mixed into several food stuffs, such as cereals, sauces, juice, smoothies, vegetables, fruits, yogurt, rice, baked goods. When left in contact with liquid it will transform into a gel that may contribute to satiety–a feeling of fullness and satisfaction.
Chia seeds are included in my post-exercise greens drink, and they are a useful ingredient for making a non-cooked pudding. One of my favorite uses coconut milk as a base, chia seed, and various ingredients on hand–such as cocoa, dried blueberries, cinnamon, and tart cherry juice concentrate. For more information read article on health benefits of Chia.
Sesame seed, Sesamun indicum, may be one of man’s oldest condiments. It is a major constituent of tahini, the seasoning gomasio, and the Middle Eastern treat halvah. It is frequently included in Middle Eastern, Indian, African and Asian cuisine. Sesame seeds have a light nutty taste, that can be enjoyed with or without the hull. According to World’s Healthiest Foods they are an excellent source of copper, very good source of manganese, and a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, dietary fiber, phytosterols, and lignans.
The hull does contain oxalates, which may interfere with some of the calcium absorption, as well as increase the risk of oxalate containing kidney stones in people at risk for this condition. If this is a concern check to determine if the sesame product is derived from the hulled seed. Sesame seeds are high in an oil that is less prone to rancidity than many other seed and nut oils; however, once the seed itself is hulled the count down to rancidity begins.
Always store dry hulled sesame seeds in an airtight container in the refrigerator or freezer. Unhulled seeds can be kept in a cool, dark and dry place, also in an airtight container. Keep them handy to throw into stir fries, or to toast and accent a variety of dishes. They can be thrown into baked goods, salad dressings, and I include them in my smoothie recipe. Tahini isn’t just for hummus–it can be used as a spread or incorporated into dips. Gomasio is easily made at home–with a mortar and pestle mix together one part dry roasted sea salt with 12 parts of dry roasted sesame seed.
Flaxseed, Linum usitatissimum, are the darling of the small edible seed world. This is largely due to their high omega-3 essential fatty acid (EFA) and lignan content. According to World’s Healthiest Foods (WHF): “Among all commonly eaten foods, researchers now rank flaxseeds as the #1 source of lignans in human diets. Flaxseeds contain about 7 times as many lignans as the closest runner-up food (sesame seeds).”
The majority of the omega-3 EFA is in the form of ALA, which, as mentioned with chia seeds, is a precursor to the work horse omega-3′s EPA and DHA. Flaxseed is also a rich source of antioxidants, ranking ninth among the 100 most commonly consumed foods. In its ground form flaxseed is also prized for its high fiber content, forming a distinctive water soluble mucilage mash when mixed with liquid. WHF indicates that: “The mucilaginous fiber helps to delay gastric emptying and can improve intestinal absorption of nutrients. Flaxseed fibers also help to steady the passage of food through our intestines.”
Flaxseed, therefore, shows promise as a food that helps to promote a healthy cardiovascular and gastrointestinal system, as well as contributing to an anti-inflammatory and anti-oxidant rich diet. Flaxseed is another ancient food, grown for seed, oil, and for linen. Brown and golden flaxseed, the two most common varieties, are similar in nutritional content. It may be best to grind the seeds to derive the full nutritional benefit, but be aware of the quick decent into rancidity once the seeds are ground. I suggest you purchase whole seeds and keep them in an air tight container in the refrigerator or freezer. Grind the seeds as needed, using a small spice or coffee bean grinder. Alternatively, store your home ground seed for no longer than 3 days, as directed above. You can also purchase pre-ground flaxseed packaged in a gas-flushed, vacuum-sealed bag, use consistently, and store in the freezer once opened. The flax oil is highly perishable, and should not be used as a cooking oil. It can be added to smoothies and at the end of cooking.
Flaxseeds are an excellent addition to baked goods (nutritional value appears to be conserved during baking), vegetable dishes, cereals/oatmeal, and smoothies. As always, begin slowly when adding a new source of fiber to your diet to allow your digestive system to adjust, and be sure to drink extra fluids. Be well.
Ann Carey Tobin, M.D., FAAFP, is a board certified family physician. Her integrative medicine consultation practice, Partners in Healing, is located in Delmar. She can be reached at 518.506.6303, by e-mail firstname.lastname@example.org, or visit www.partnersinhealing.info
Disclaimer: This information is provided for educational purposes only. Please consult a medical practitioner regarding the applicability of any opinions or recommendations with respect to your symptoms or medical conditions.
Source – http://blog.timesunion.com/holistichealth/chia-and-sesame-and-flax-oh-my/13963/