By Vivienne Beard (Contributor) – Email
Print Edition: March 5, 2014
Some say seeds are for birds, but the truth is seeds benefit our bodies just as much as they benefit our chirpy feathered friends. Seeds may be small, but they hold vital nutrients and offer our bodies a vast amount of health benefits.
Let’s start with the familiar sunflower seed. Some shy away from these silvery seeds due to their high fat content, but when taken in moderation, these fats help keep off the pounds, not pack them on. Sunflower seeds contain magnesium, an important mineral in helping fight fatigue and maintaining strong bones. They are also high in vitamin E, a main player in assisting our bodies’ natural antioxidant system. Vitamin E destroys harmful molecules called free radicals. With the right amount of vitamin E, these molecules are given the boot and are prevented from interfering with important cellular function. Because of their high fat content, it is best to buy organic sunflower seeds. It may cost a few more dollars, but is a small price to pay to avoid consuming harmful chemicals used in many production processes.
While many go pumpkin-crazy only during autumn, the green seeds found inside deserve year-round attention. On top of being an excellent source of nutrients, including magnesium, iron, and vitamin K, pumpkin seeds also contain L-tryptophan. L-tryptophan is needed for the body’s production of serotonin and supports healthy sleeping patterns. For this reason, I like to call pumpkin seeds the crown jewels of the seed world.
Similar to sunflower seeds, pumpkin seeds also contain vitamin E. Not only are they bursting at the seams with a plethora of good nutrients, pumpkin seeds are flavourful and pair well with both savoury and sweet foods. Roasted pumpkin seeds with olive oil make a delicious snack, a tasty salad topping, and a healthy companion to an almond and dark chocolate trail mix. Their amazing nutrient content, flavour, and versatility has me fully converted to a pumpkin seed fanatic.
Flax seeds are an excellent way to get your recommended daily intake (RDI) of omega-3 fatty acids in a mere tablespoon. The omega-3 found in flaxseed works wonders at relieving conditions such as asthma and arthritis by reducing inflammation. And recent research has found that the power of omega-3 doesn’t stop there — it can also inhibit the growth of cancerous tumors.
Other molecules found in flaxseed called lignans have been shown to work toward the same cause. Lignans help fight cancer by inhibiting the enzymes involved in the growth of cancerous tumors. In the same tablespoon of flaxseed you’ll also get three grams of fibre, promoting a healthy digestive system and keeping your blood sugar at a stable level. Flaxseed’s subtle flavour means that you can sprinkle it over your breakfast cereal and only your body, not your taste buds, will know the difference. Flaxseed can also be found in oil form, and makes a fabulous addition to homemade salad dressing.
Last but not least are the tiny black spheres known as chia seeds. Like pumpkin seeds, chia seeds are packed full of omega-3 fatty acids. They do, however, contain an important mineral pumpkin seeds lack: calcium. The calcium found in chia seeds supports healthy bones and can lessen the risk of osteoporosis. Chia seeds have also been shown to keep people full longer, making them ideal meal additions for those wanting to trim off a few pounds in a healthy and nutritious way. Although they are on the pricey side, a packet of chia seeds will last you for months. Soaked in liquid, chia seeds act a lot like quinoa, absorbing the surrounding liquid and puffing up in size.
There’s no doubt our bodies love all that seeds can offer. So the next time you’re packing a nutritious lunch, try to incorporate these health-boosting little guys. You’ll soon see why the birds can’t get enough of them!
