Seeds are great source of fibre, also contain healthy mono-saturated fats, poly-saturated fats, vitamins, minerals and antioxidants. Some seeds reduce blood sugar, cholesterol, blood pressure and other related problems
Flax Seeds (Line seeds)
Great source of fiber and omega3 fats particularly alpha lineolenic
acid (ALA)
A 1-ounce (28 grams) serving of flax seeds contain a wide mixture of nutrients
- Calories : 152
- Fiber : 7.8 grams
- Protein : 5.2 grams
- Omega-3 fats : 6.5 grams
- Omega-6 fats : 1.7 grams
Flax seeds also contain a number of different polyphenols specially
lignans,which act as important antioxidants in the body..Lignans as well as
fibers and omega-3 fats in flax seeds,can all help reduce cholesterol
and other risk factors for heart disease.
Studies shows that consuming flax seeds reduced level of “bad”LDL cholesterol by an average of 10 mmol/l and reduce blood pressure especially when eaten whole everyday for more than 12 weeks..also reduce blood sugar which help lower the risk of diabetes.
Studies have also shown that eating flax seeds may reduce marker of tumor growth in women with breast cancer.
Similar benefit have been shown regarding prostate cancer in men
Advantages
- Flaxseeds are an excellent source of fibre, omega-3 fats, lignans and other nutrients.A lot of evidence has shown they may reduce cholesterol, blood pressure and even the risk of cancer.
- Flax seeds may improve obesity and support weight loss.
- Good for skin, nails and hair.
- Flax is extremely high in both soluble and insoluble fibre which can support colon detoxification, fat loss and reduce sugar craving.
- One of the extraordinary benefit of flax seed is that they contain high level of mucilage gum content..mucilage is a gel forming fibre that is water soluble and has incredible benefit on intestinal tract.
Chia Seeds
Chia seeds are very similar to flax seeds because they are also good sources of fibre and omega-3 fats, along with a number of other nutrients.
A 1-Ounce (28-grams) serving of chia seeds contains
- Calories :137
- Fiber : 10.6 grams
- Protein : 4.4 grams
- Omega-3 fats : 4.9grams
- Omega-6 fats : 1.6 grams
Advantage
Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease.
Hemp Seeds
Hemp seeds are an excellent source of vegetarian protein.Hemp seeds are one of few plants that are complete protein sources meaning they contain all the essential amino acid that your body cant make.
A 1-Ounce (28-gram)serving of hemp seeds contains
- Calorie : 155
- Fiber : 1.1 grams
- Protein : 8.8 grams
- Magnesium,Thiamine(vitaminB1),Zinc : 45%,31%,21% respectively.
The proportion of omega-6 to omega-3 in hemp seed oil is roughly 3:1 which is considered a good ratio.Hemp seeds also contain gamma linolenic acid ,an important anti inflammatory fatty acid.The anti-inflammatory action of omega-3 fatty acid may also improve symptom of eczema.
Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acid in the blood.
Studies shown that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks.
Advantage
Hemp seeds are a great source of protein and contain all the essential amino acids. Hemp seeds oil may help reduce symptom of eczema and other chronic inflammatory conditions.
Sesame Seeds
Sesame seeds are commonly consumed in asia and also in western countries as part of a paste called tahini.
A 1 ounce (28 gram) of sesame seeds contain
- Calorie : 160
- Fiber : 3.3 grams
- Proteins : 5 grams
- Omega-6 fats: 6 grams
- Copper,Manganese,Magnesium : 57%,34%,25% of the RDI respectively.
Studies have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactoneEnterolactone can act like the sex hormone estrogen.
Another study found that post menopausal women who ate 50 grams of sesame seed powder daily for 5 weeks had significantly lower blood cholesterol and improved sex hormone status.
Sesame seed may also help reduce inflammation and oxidative stress.
Another 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.
Pumpkin Seeds
Pumpkin seeds are one of the most commonly consume type of seeds and are good source of phosphorous,monosaturated fats and omega-6 fats.
A 1 ounce(28 grams) serving of pumpkin seeds contains
- Calorie : 151
- Fiber : 1.7 grams
- Protein : 7 grams
- Omega-6 fats : 6 grams
- Manganese,Magnesium,Phosphorous: 42%,37%,33% of the RDI respectively.
Studies have shown that pumpkin seeds reduce risk of breast cancer and in children help to lower risk of bladder stones by reducing the amount of calcium in urine. Pumkin seed oil can improve symptom of prostate and urinary disorder.
Sunflower Seeds
Sunflower seeds contain a good amount of proteins, mono-saturated fats,vitamin-E.
A 1 Ounce(28 grams) of sunflower seed contain
- Calorie : 164
- Fiber : 2.4 grams
- Protein : 5.8 grams
- Omega-6 fat : 6.4 grams
- Vitamin E,Mananese,Magnesium : 47%,27%,23% of the RDI respectively.
Advantages
- Reduce risk of diabetes
- Reduce inflammation and cholesterol level.
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