RD CDN

Health & F tness

Super Healthy Seeds

By Aliza Beer MS, RD, CDN

Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are very nutritious. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and an tioxidants. When regularly consumed as part of a healthy diet, they have been shown to help reduce blood sugar, cho lesterol, and blood pressure.

Let’s talk about some of the healthiest seeds and why you should start including them in your diet.

FLAXSEEDS:

Flaxseeds are also known as linseeds and are a great source of fiber and omega-3 fats. However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily. Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground.

Flaxseeds contain an important antioxidant called lignans, which help reduce cholesterol and other risk factors for heart disease. One

large study found that consuming flaxseeds reduced levels of LDL, aka the “bad” cholesterol. Analysis of 11 studies found that flaxseeds may also help reduce blood pressure when eaten every day for 12 weeks. A couple of studies have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer and may also reduce cancer risk. This may be due to the lignans, which are phytoestrogens and are similar to the female hormone estrogen. Additionally, similar benefits have been shown regarding prostate cancer.

Sprinkle some ground flaxseeds into your yogurt, oatmeal, or smoothies for added flavor and wonderful health benefits.

CHIA SEEDS:

Chia seeds are very similar to flaxseeds in that they are also a good source of fiber and omega-3 fats. A number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation. Your body can convert ALA into other omega-3 fats, such as

EPA and DHA, which are the omega-3 fats found in oily fish. Additionally, some studies found that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal. Another study found that chia seeds may reduce appetite, thereby promoting weight loss. A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals.

Consume chia seeds in the same way as flaxseeds, or make balls with flaxseeds, oats, unsweetened chocolate chips and pb2 peanut butter, and freeze them.

HEMP SEEDS:

Hemp seeds are an excellent source of vegan protein. They contain more than 30% protein and are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make. Most plant-based protein sources contain incomplete proteins, such as chickpeas and legumes. Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources.

Hemp has much less fiber than flaxseeds and chia seeds, but does contain what is considered a very good ratio of omega-6 to omega-3 fats. Hemp seeds also contain gamma-linoleic acid, an important anti-inflammatory acid. The anti-inflammatory action of hemp seed oil may also help improve symptoms of eczema. One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also on average used less skin medication. Don’t take hemp seed oil supplements, or for that matter any kind of supplements, without first discussing it with your primary care physician.

SESAME SEEDS:

These are commonly consumed as a topping or in a paste called tahini or techina. Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best-known dietary source of lignans. Some studies have shown that the sesamin may get con-

verted by the bacteria in the gut into another type of lignin called enterolactone. Enterolactone behaves similarly to estrogen – lower than normal levels of this hormone have been associated with heart disease and breast cancer. Another study found that postmenopausal women who ate 50 grams of sesame seed powder for 5 weeks had significantly lower blood cholesterol.

Sesame seeds may also help reduce inflammation and oxidative stress. One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months. Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity.

I sprinkle them over my eggs, chicken and fish for extra crunch, taste, and nutrients. Tahini also makes a great salad dressing!

PUMPKIN SEEDS:

These are good sources of phosphorus, monounsaturated fats, and

omega-6 fats. Pumpkin seeds are also very good sources of phytosterols, which are plant compounds that may help lower blood cholesterol. One observational study of more than 8,000 people found that those who had higher intake of pumpkin seeds had a significantly reduced risk of breast cancer. Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine. Other studies have shown pumpkin seed oil can improve symptoms of prostate and urinary disorders. These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

Pumpkin seeds are great as a topping for any salad, but are especially delicious when roasted. Toss them with a bit of olive oil, salt and pepper, spread on a baking sheet lined with parchment paper, and roast at 300°F for 30-40 minutes.

BASIL SEEDS:

The latest, and quite possibly the greatest, basil seeds are also called sabja, falooda, or turkmaria seeds. The basil plant is native to India, and these seeds are commonly found in many Indian households, but have only recently become popular here in the U.S. They look very similar to chia seeds, but have more fiber than chia seeds, particularly soluble fiber like pectin. Just one tablespoon of basil seeds has 7 grams of fiber. Test-tube studies suggest that pectin has prebiotic benefits, meaning it may nourish and increase beneficial gut bacteria, like anti-inflammatory bacteria that support gut health. Pectin may also help with weight loss by making you feel full. It delays stomach emptying and increases hormone levels that promote a sense of fullness. One study showed that when people with type 2 diabetes ate ¾ of a tablespoon of basil seeds in water after each meal for a month, their post-meal blood sugar was lower by 17% than at the start of the study. Pectin may also help lower blood cholesterol by inhibiting cholesterol absorption in the gut. Another study showed that basil seed extract killed harmful bacteria and helped trigger the death of cancer cells.

Because basil seeds are so fibrous, they make excellent food thickeners. They’re great in salad dressings, yogurt, ice cream, smoothies, puddings, and soups.

You can’t eat basil seeds raw but have to soak them first in water. Strain the soaked basil seeds and add them to your recipe. If your recipe contains a lot of liquid, such as soup or a smoothie, then pre-soaking is not necessary.

Seeds are a healthy and delicious way to add more nutritional value to your diet. They are all great sources of antioxidants, fiber, vegan protein, omega-3 and omega-6 fats. Furthermore, they can help reduce the risk of many diseases like heart disease, diabetes, and cancer. They are easily added to almost any kind of food, from yogurt to oatmeal to salads, and even baked goods.

A little goes a long way, and you can derive enormous benefits from even just one tablespoon a day. So stock up your pantry and sprinkle away!

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer

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