Category Archive: Nutritional Information On Seeds

Flaxseed powder, also known as ground flaxseed, is a versatile and nutritious food that has been linked to numerous health benefits. Flaxseed powder is made by grinding whole flaxseeds into a fine powder, and it can be added to a variety of beverages and dishes, including smoothies, oatmeal, yogurt, ice-cream, and baked goods.

Here are some of the health benefits and diseases that flaxseed powder can help prevent:

1. High in Nutrients: Flaxseed powder is a rich source of essential nutrients, including omega-3 fatty acids, lignans, and fiber. Omega-3 fatty acids are important for heart health, brain function, and reducing inflammation in the body. Lignans have antioxidant properties and may help lower the risk of breast cancer. Fiber is important for digestive health and can help regulate blood sugar levels.
2. Lowering Cholesterol: Studies have shown that flaxseed powder may help lower cholesterol levels in the body. One study found that people who consumed flaxseed powder daily for three months had significantly lower total cholesterol and LDL (“bad”) cholesterol levels.
3. Reducing Inflammation: Flaxseed powder has anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation is associated with many diseases, including heart disease, cancer, and diabetes.
4. Lowering Blood Pressure: Flaxseed powder may help lower blood pressure in people with hypertension. One study found that people with high blood pressure who consumed flaxseed powder daily for six months had a significant decrease in their systolic and diastolic blood pressure.
5. Preventing Cancer: Some studies have suggested that flaxseed powder may help prevent certain types of cancer, including breast, prostate, and colon cancer. This may be due to the lignans in flaxseed powder, which have been shown to have anti-cancer properties.
6. Improving Digestive Health: Flaxseed powder is a good source of both soluble and insoluble fiber, which can help promote digestive health. Soluble fiber absorbs water and forms a gel-like substance in the digestive tract, which can help regulate blood sugar levels and cholesterol levels. Insoluble fiber adds bulk to stool and can help prevent constipation.
7. Helping with Weight Loss: Flaxseed powder can be a helpful addition to a weight loss diet, as it is low in calories and high in fiber. The fiber in flaxseed powder can help you feel full and satisfied, which may reduce your overall calorie intake.

In conclusion, flaxseed powder is a nutritious food that can provide many health benefits. It is high in essential nutrients, can help lower cholesterol and blood pressure, reduce inflammation, prevent cancer, improve digestive health, and aid in weight loss. Adding flaxseed powder to your diet is a simple and tasty way to boost your overall health and well-being.

Sesame is a crop that is grown for the oil in its seed. It is found in tropical and subtropical areas of Asia, Africa, and South America. Compared to similar crops such as peanuts, soybean, and rapeseed, the seeds of sesame are believed to have the most oil. Sesame seeds are also rich sources of protein, vitamins, and antioxidants.  They are nutty and fragrant seed variants.  When lightly toasted, they add a lovely crunch and flavor to many Asian and Middle Eastern dishes.

Sesame seed oil is commonly used in the cooking of postpartum food for Asian women in confinement after child birth as sesame seed oil is known for its warming properties.  I consumed more than 5 large bottles of sesame seed oil after each child birth. Every dish that was cooked had sesame seed oil and ginger in  it and I really enjoyed all my confinement dishes.

These tiny seeds are chock-full of goodness. Consuming sesame seeds can help in the following ways:

1)  Lower Your Cholesterol

Sesame seeds contain lignans and phytosterols, which are plant compounds that can help lower cholesterol. Phytosterols are also believed to enhance your immune response and decrease your risk of certain cancers.

Researchers found that out of all the nuts and seeds commonly eaten in the United States, sesame seeds had the highest total phytosterol content with 400 to 413 milligrams per 100 grams.

2) Fight Infections

The sesamin and sesamolin in sesame seeds are known for their antioxidant and antibacterial properties. Antioxidants are important to your health because they protect your body against various diseases by slowing down damage to cells.

The antibacterial activity of sesame seeds is proven to fight against staph infections and strep throat as well as common skin fungi, such as athlete’s foot.

3) May Lower Cholesterol and Triglycerides
Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease. This is because sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects.

4)  Nutritious Source of Plant Protein
Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving.  To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein.

5)  May Support Healthy Bones
Sesame seeds — both unhulled and hulled — are rich in several nutrients that boost bone health, though the calcium is mainly in the hull.

6)  Rich in Antioxidants
Animal and human studies suggest that consuming sesame seeds may increase the overall amount of antioxidant activity in your blood.  The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage your cells and increase your risk of many chronic diseases.  Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease.

7)  Hair Health
Sesame seeds are rich in plant polyphenols, which help promote hair health.  In some cultures, sesame seed oil is massaged into the scalp to reduce premature greying and boost hair growth because of the presence of vitamins and minerals. The amino acids and antioxidants in this oil help return the shine in dull hair.

8)  High in Fiber
Sesame seeds are packed with a good amount of fiber, an important element in healthy digestion. It can reduce conditions like constipation and diarrhea, while simultaneously protecting the health of your colon and reducing the risk of gastrointestinal diseases. Fiber is also beneficial for your heart, by scraping out dangerous LDL cholesterol from arteries and blood vessels, thereby acting as a protecting agent against atherosclerosis, heart attacks, and strokes.

9) Increases Fertility in Men
Sesame seeds, when added to the diet of men, improves sperm quality and increases male fertility. A 2013 study published in the Journal of Research in Medical Sciences showed that 25 infertile men, aged between 27 and 40 years, were given sesame seeds for three months.  They showed a significant improvement in their sperm count and motility.

10) Reduces Inflammation
The high content of copper in sesame seeds helps in reducing inflammation in joints, bones, and muscles, thereby contributing to preventing the associated pain of arthritis.

Different Ways To Eat Sesame Seeds
Sesame seeds are very versatile and can be consumed in the following ways:

1. Mixed into dough when making bread, cookies or cake.
2. Sprinkled as a topping on rice, sushi, salads or dishes.
3. Ground into thin paste-like tahini and spread on bread, added to yoghurt and other desserts.
4. Blended into a powder and mixed with various smoothies or drank as a beverage.
5. Sesame oil is also very popular and potent for natural health remedies, ranging from topical applications on the body to using the oil as an anti-inflammatory substance.
6. Sesame biscuits or candies
7. Black sesame sweet soup dessert

Sesame seeds are inexpensive yet bursting with nutrients and health benefits. They are full of flavors and are very versatile. Sesame seeds are an essential item in the kitchen.

Note: Sesame seeds are not nuts, although many people treat them that way. The reason for this is the presence of similar allergenic chemicals and proteins, which are also found in nuts. Therefore, if you are allergic to some types of nuts, it would be wise to speak to your doctor about sesame seeds before consuming.

I developed a liking for cardamom when I tasted it in a Punjabi tea / Indian Masala Chai at a North India cuisine restaurant recently. The  aroma of this spice is complex and hard to describe. It’s citrusy, almost menthol-like, spicy, and herbal all at the same time, and it’s highly fragrant, too. The flavor of cardamom makes me ecstatic and feel like I can’t get enough of it.

Elaichi or cardamom is one of the most common spices seen in an Indian household. Not only is it added to sweet and savoury dishes it is also used as a natural mouth freshener. But the humble green pod has a lot more to offer.

What Is Cardamom?
Cardamom is a spice made from the seed pods of various plants in the ginger family. Cardamom pods are spindle-shaped and have a triangular cross-section. The pods contain a number of seeds, but the entire cardamom pod can be used whole or ground. The seeds are small and black, while the pods differ in color and size by species.

Researchers have conducted several small studies on cardamom, the findings of which suggest that it has some health benefits. Although these studies are promising, large and controlled human studies are necessary before healthcare professionals can recommend cardamom to treat medical problems.

1. Antimicrobial ability
The oil from cardamom seeds may be able to kill bacteria and fungi.
One study found that cardamom essential oil was effective in killing several different types of bacteria and fungi. The researchers suggested that the oil’s antibacterial activity may be due to its ability to damage the cell membrane of certain bacteria.

Cardamom essential oil showed “antimicrobial activity against almost all test microorganisms” in other research, while another study concluded that this oil could be a component in new antimicrobial drugs.

People should not ingest cardamom essential oil, however, and they should always speak to a doctor before using any new herbal remedy. Some products can interact with existing medication or cause side effects.

2. Metabolic syndrome and diabetes

Some studies suggest that cardamom could help with some aspects of metabolic syndrome.

Metabolic syndrome is a group of health conditions that can lead to heart disease and type 2 diabetes. It includes:

• obesity
• high blood sugar
• hypertension
• high triglycerides
• high cholesterol
• low levels of “good” cholesterol

In one animal study, in which the researchers fed rats a diet high in carbohydrate and fat, the rodents that also consumed cardamom powder had a lower weight and better cholesterol than those that did not receive this supplement.

3. Digestive issues
Cardamom is great for curing and preventing digestive issues. Other than this, it is also good for boosting digestive health. The cooling effects of cardamom, despite being a spice, can help in relieving acidity. Along with this, cardamom can also help in treating gastrointestinal issues like indigestion, nausea, vomiting, stomach pain and spasms.

4. Bad breath
Cardamom has anti-bacterial properties that can neutralize dental bacteria, thus gets rid of bad breath.

5. Depression
Due to the aromatic properties it holds, cardamom has the added benefit of helping those going through mental stress, depression or any other mental health issue. You can boil cardamom in water or simply have it added to your favorite tea to enjoy the pleasant aroma of cardamom.

6. Expectorant action
Those suffering from asthma and bronchitis, cardamom is a wonder spice for you. This is because cardamom can help improve blood circulation in the lungs by blood thinning action.

7.  Improves digestion
Cardamom is carminative in nature and helps speed up digestion, reduces inflammation of the stomach lining, fights heart burn and nausea. It is known to soothe the mucous membranes, making it function better thereby relieving the symptoms of acidity and an upset stomach. Moreover, according to Ayurvedic texts it also reduces the water and air properties in the stomach making it more capable of digesting food efficiently.

This is my cup of matcha tea with cardamom pods. Crush the pods when they are softened by hot water for the aroma to be released from the seeds.

Cardamom is known to be one of the healthiest herbs on the planet. Studies have shown it to be cancer preventive and heart protective, and can improve blood circulation and kill harmful H. pylori bacteria. It’s been used to treat dental diseases, urinary tract infections, ease gastrointestinal disorders, and cure gonorrhea and impotency.

Cardamom is available in ground form, but for the entire pod, open it to release the tiny black seeds inside for fresh grinding. The seeds offer the most intense, spicy-sweet, and completely unique flavor.

Watermelon seeds are one of my favorite seeds to munch on as snacks to quell hunger pangs. They are delicious, gentler to my teeth than other hard nuts, easy to eat (yes I am that lazy!), easily accessible and cheaper than most nuts and seeds.  Watermelon seeds are a staple in my kitchen. I eat them straight out of the box or toss them  into granola or yoghurt.

Watermelon seeds and also others like melon seeds and flax seeds are rich in micro-nutrients like selenium, potassium, copper and zinc which you may not derive from your daily diet in adequate quantities

These protein-packed treasures with a distinct nutty flavor could be the first snack you reach for at your desk, between meals or even when you’re bored.  Watermelon seeds are also a valuable source of macro-nutrients like vitamin B, protein and the healthy fats.

Here’s the catch – watermelon seeds shouldn’t be eaten straight from the fruit. To make the most of them, the seeds need to be sprouted and shelled.  Once sprouted, shelled and dried, watermelon seeds become edible, protein-packed treasures.

Sprouting is a process where the seeds are soaked and germinated. Sprouted seeds, nuts or legumes are known to be higher in nutrition than others. Soaking, fermenting and sprouting also breaks down gluten and other proteins that are hard to digest into simple compounds that are easily absorbed by the body. Any food in its fermented form is most nutritious.

Sprouted seeds are germinated and oftentimes are higher in nutrients than their non-sprouted versions. Sprouting removes compounds in the food that make it difficult to absorb all of its nutrients, increases nutrient density and makes the food easier to digest. In the case of watermelon, the seeds are stripped of their black shells and resemble seeds.

Health Benefits Of Watermelon Seeds

Some of the most surprising and impressive benefits of watermelon seeds includes their ability to boost hair health, support beautiful skin, increase energy, lower blood pressure, stimulate digestion, regulate blood sugar, build strong bones, treat infertility and lower cholesterol levels.

Watermelon seeds are packed with protein, vitamin B, magnesium, and monounsaturated fats and polyunsaturated fats, which have been shown to reduce cholesterol levels, inflammation and risk for heart disease and stroke.

If you’re not into the whole homespun sprouting process, you can purchase sprouted watermelon seeds from the supermarket.

Watermelon seeds shouldn’t be roasted. Most nutrients are destroyed on exposure to heat which can change the chemical composition of these seeds. Flax seeds are one of the few seeds that may retain their nutrient density, for the others it is best to avoid roasting.

The next time you feel like melting into a puddle, dive into some juicy watermelons.  Remember not to spit out and toss the seeds away. Sun-dry the seeds and enjoy these super seeds as a  healthy snack or sprout them to make the most of them.

When I saw a friend drinking tumblers after tumblers of plain water with tiny seeds floating in the water, I asked her what it was. It reminded me of the ‘tadpoles’ drink that my school tuckshop used to sell over 30 years ago.  We used to call the rose syrup drink tadpoles drink as the seeds indeed looked like tiny tadpoles!  My friend then told me that the seeds were Chia seeds and they are a super food.  Chia seeds can be bought from organic shops and they are not very costly. Today I Google searched Chia seeds and the findings I got on it are pretty impressive.  The next time I go to the organic shop, I will definitely get 2 packets of Chia seeds – 1 for our household and another for my parents.

Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. Salvia hispanica seed is often sold under its common name “chia” as well as several trademarked names. Its origin is believed to be in Central America where the seed was a staple in the ancient Aztec diet. The seeds of a related plant, Salvia columbariae (golden chia), were used primarily by Native Americans in the southwestern United States.

Chia seeds have recently gained attention as an excellent source of omega-3 fatty acid. They are also an excellent source of fiber at 10 grams per ounce (about 2 tablespoons), and contain protein and minerals including as iron, calcium, magnesium and zinc.

Emerging research suggests that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. However, there are not many published studies on the health benefits of consuming chia seeds and much of the available information is based on animal studies or human studies with a small number of research participants.

This fiber content also helps normalize blood glucose levels by slowing the conversion of carbohydrates into sugar.

Chia seeds contain respectable concentrations of potassium, calcium, iron, phosphorus and manganese.
Chia seeds are extremely nutrient-dense, with one of the highest antioxidant concentrations of any known food!

How to Eat Chia Seeds
Chia seeds can be eaten raw or prepared in a number of dishes. Sprinkle ground or whole chia seeds on cereal, rice, yogurt or vegetables. In Mexico, a dish called chia fresco is made by soaking chia seeds in fruit juice or water. Chia seeds are very absorbent and develop a gelatinous texture when soaked in water making it easy to mix them into cooked cereal or other dishes.
The seeds are not the only important part of the chia plant; the sprouts are also edible. Try adding them to salads, sandwiches and other dishes.