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Journalism of Courage
Traditionally, seeds have been used in the preparation of delicacies. A must for pregnant and feeding mothers, they somewhere lost their place in processed urban diets. Scientific research has unfolded their virtues and now they have acquired a health food status.
Seeds are the embryo and the food supply of plants. Strictly speaking most cereals, pulses and nuts are also seeds but here we refer mostly to oilseeds like sunflower, pumpkin, sesame, flax, melon etc. Seeds are excellent sources of good fat 40 8211; 50 per cent, primarily poly and mono 8211; unsaturated fats PUFA and MUFA, the kind that lower bad cholesterol in blood. Besides having a profound impact on our blood cholesterol levels, they boost immunity and prevent diseases. They are cholesterol free and provide significant amounts of plant protein 20-30 per cent.
Seeds can be sprouted which makes them richer in vitamins B and C, amino acids, and enzymes. Sprouts can be used in salads or sandwiches or mixed with curd/other sprouts. Sprinkle toasted seeds over curd or snacks. Poppy seeds are especially attractive as toppers or flavorings for breads, rolls, salads, and stir-fries. Combined with salt they can be used to make 8220;reduced salt8221; preparations.
Seeds to include in your diet
Flax Seeds: One of the richest sources of omega -3 fats, flax seeds are essential for normal growth and development. They are also known to play a role in the treatment of heart disease, high blood pressure, diabetes, arthritis, asthma, inflammatory, auto-immune disorders and cancer. They are also rich in vitamin B 8211; complex and vitamin E. They also have mild estrogenic properties due to their lignan content. This makes them useful to treat menopausal problems including brittle bones and hot flashes. A tablespoon or two powdered taken with water, cereal, mil or curd is a good way to add them to your diet.
Sunflower seeds: Sunflower seeds are rich in vitamin B 8211; complex, vitamin E, magnesium, calcium and proteins. They are useful for cholesterol reduction, inflammatory conditions, osteoporosis, to boost immunity and particularly for post menopausal women. Sesame seeds: A good source of protein, vitamin E and calcium, they also provide iron, niacin, riboflavin and thiamin. Sesame seeds contain 50 oil by weight which is essentially a good balance of unsaturated fats. Research shows they are a rich source of sesamin, which may have protective effects against hormone-related diseases such as breast cancer. Sesame seeds are especially attractive as toppers or flavorings for breads, rolls, salads, and stir-fries.
Alfalfa seeds: Best taken as sprouts, alfalfa is useful in liver disease, detoxification of blood, anemia, ulcers, colitis, arthritis and fluid retention. They are particularly useful for reducing blood cholesterol and blood sugar levels. They are also known to be useful in cancer prevention and have antifungal properties. Never eat alfalfa seeds without sprouting because they contain high levels of the toxic amino acid canavanine.Pregnant and nursing women should consult their physician before use.
Other seeds: Seeds such as pumpkin, cucumber, melon and water-melon, are good sources of protein and fibre. They are valuable sources of vitamin E and B- complex. Pumpkin seeds are rich in Panagamic acid-an antioxidant substance that inhibits oxidation or inhibits reactions promoted by oxygen or peroxides, promotes heart health.
These four seeds are useful in stimulating 8220;anti-stress8221; hormones and fighting fatigue. They also boost immunity, lower cholesterol, prevent arthritis and reduce food cravings. Pumpkin seeds are believed to positively influence prostrate health.
